The High Fat Low Protein Foods medium-protein, and low-carb diet plan. The goal of a low-carb diet is to help you lose weight more efficiently by reaching ketosis, the metabolic state in which your body burns fat instead of carbohydrates for energy.
So, what foods can you eat on the keto diet? The following list of keto-friendly foods is based on high fat low protein foods, which reduces your carbohydrate intake to an average of 20 grams of net carbs per day to ensure ketosis is achieved. After the first two weeks of the induction phase, you will gradually add more net carbs and a variety of foods to your diet. Regardless of your stage, try to eat three meals and two snacks a day, never starve yourself or spend more than 4 hours waking up without eating, and stay hydrated.
The main component of the keto diet is to reduce your carbohydrate intake to 20-40 net grams per day to achieve ketosis. To ensure you continue to get the vitamins, minerals and fiber your body needs,high fat low protein foods it is important that your carbohydrates come from sources that are rich in nutrients and are non-starchy. Eating plenty of whole foods also helps you stay full for longer and prevents sugar cravings.
Aim to eat 12-15 grams of net carbs from a variety of vegetables daily. Refer to Atkins' plan and stage for a complete list of acceptable staple vegetables, but here are some of my favorite keto-friendly low-carb vegetables.
asparagus
Broccoli
Football
Cabbage
cauliflower
celery
Cucumber
Green beans
cabbage
Peppers (red and green)
spinach
zucchini
Lettuce
When it's time to add low-carb fruits to your diet, try to reach low-glycemic varieties like blackberries, blueberries, coconut, lemons, lemons, raspberries, strawberries and tomatoes. Olives and avocados are also technically fruits, high fat low protein foods and they're also a great source of healthy fats.
Protein should make up 20-30% of your diet. Eating the right protein balance while on a low-carb diet is important in protecting muscle mass and providing the liver with enough amino acids to produce new glucose for cells and organs in your body that cannot use ketones as fuel.
Meat and poultry are excellent sources of protein without carbohydrates and some keto-friendly foods. Make sure to get protein from a variety of different sources and aim for three 4-6 ounce servings of protein each day. Eggs are also packed with protein as well as vitamin A and antioxidants. Enjoy eggs in any shape, especially with some essential vegetables mixed in for a balanced and filling meal.
bacon
beef
eggs
pork
sheep meat
pork
Poultry / birds
veal
Deer meat
Remember that some processed meats, bacon, and pork are processed with sugar, which increases the number of carbohydrates. If possible, avoid cold cuts and other meats with added nitrates.
Fish and shellfish are rich in protein, omega-3 fatty acids, and healthy fats in addition to being a great source of vitamins D and B2, calcium, and minerals like zinc, copper, iron, magnesium and potassium. Try to eat 4-6 ounce servings of fish or shellfish twice a week, high fat low protein foods and try to avoid products that are high in carbohydrates such as fake crab.
Mollusks
cod
Crab meat
Flounder
halibut
salted fish
crab
mackerel
Mussels
Oysters
Wild salmon
Sardines
Shrimp
Sole
squid
tuna
trout
Cheese and other dairy products
Since cheese contains about 1 gram of carbohydrates per ounce, try to consume no more than 4 ounces per day (an ounce is about one cubic inch). We recommend choosing the full-fat varieties if possible.
Blue cheese
Butter / margarine
Cheddar cheese
cheese
Kareem
Cream cheese
Vita
Goat cheese
Quality
Greek yogurt (regular)
Mozzarella (whole milk)
Parmesan
Swiss
Keto-friendly fats
The low-carb keto diet replaces carbohydrate reduction with increased fat, and it typically accounts for at least 60% of your daily calories. But not just any fat; Make sure to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and nuts, as well as cheese, eggs, meat and fish,high fat low protein foods which are also sources of protein.
While these oils are free of carbs, the recommended daily intake for added fats is 2-4 tablespoons. Stay away from unhealthy fats - ie. Trans fats are commonly found in packaged and fried foods - such as partially hydrogenated oils. When cooking with the following healthy options, avoid heating oils above their smoke point.
Avocado oil
Coconut butter
Coconut Oil
Mayonnaise (without added sugar)
MCT oil
olive oil
Safflower oil
Sesame oil
Walnut oil
Nuts and seeds
Low-carb and high in fat, nuts and seeds are a great source of protein and are a healthy snack or topping in a salad. The seeds are also a great source of fiber. Try to avoid nuts covered in extra sugar or "flavored" nuts, as she adds.
Learn more about the benefits of eating high fat low protein foods