Keto Diet Meal Percentages: What's On Your Plate?

A keto diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat instead of carbohydrates for energy. A typical keto meal should consist of 70-80% fat, 15-20% protein, and 5-10% carbs. A sample keto meal plate could include half a plate of non-starchy vegetables like leafy greens, cucumber, zucchini, and tomatoes, a quarter plate of protein like chicken, fish, or eggs, and a quarter plate of healthy fats like avocado, olive oil, or nuts.

Prioritize healthy fats

When following a keto diet, it's important to remember that not all fats are created equal. While the keto diet is high in fat and low in carbs, it's crucial to prioritize healthy fats to support your health goals. Here are some tips to help you prioritize healthy fats on your keto journey:

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs). They also provide fiber and essential vitamins and minerals. Enjoy avocados as a snack or add them to your meals, such as a keto-friendly salad or smoothie. Avocado oil has a high smoke point, making it ideal for stir-frying and searing. It's a healthy choice for cooking and adding good fats to your diet.

Nuts and Nut Butter

Nuts, such as walnuts, almonds, and Brazil nuts, are great sources of healthy fats, plant-based protein, and fiber. They are associated with a reduced risk of heart disease and certain types of cancer. Nut butters offer similar benefits and can be used in various ways, such as in smoothies or as a dip for low-carb vegetables.

Olive Oil and Olives

Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It's perfect for light sautéing, dressings, or drizzling over cooked meats or vegetables. Olives are also a convenient and portable snack, providing heart-healthy fats and vitamin E.

Fatty Fish

Fatty fish like salmon, tuna, anchovies, and sardines are excellent sources of high-quality protein and heart-healthy omega-3 fatty acids. They are recommended by the American Heart Association (AHA) and can be easily incorporated into your keto meals.

Seeds

Chia seeds and flax seeds are excellent sources of omega-3 fatty acids and fiber. They can be added to smoothies, sprinkled on salads or soups, or used in keto-friendly baked goods.

Coconut and Coconut Oil

Coconuts and coconut oil are popular on the keto diet as they provide medium-chain triglycerides (MCTs), a type of fat that the body can easily absorb and use. However, due to their high saturated fat content, it's best to consume them in moderation and prioritize unsaturated fat sources.

Remember, while these foods are excellent sources of healthy fats, it's important to practice portion control and not overeat, as even healthy fats can contribute to weight gain if consumed in excess.

Load up on vegetables

Vegetables are a key component of the keto diet. Non-starchy veggies should take up half of your plate. Leafy greens, bok choy, cucumber, zucchini, cauliflower, asparagus, mushrooms, and tomatoes are all good options. These vegetables are rich in micronutrients like fibre, folate, B vitamins, and calcium, as well as a variety of antioxidants.

However, it is important to note that while vegetables make up half of your plate, they are not calorically dense, so you will need to add ample fats and proteins to your meal. You can do this by topping your vegetables with healthy fats like avocado oil, ghee, or extra virgin olive oil, or cooking them in these fats.

If you are aiming to lose weight, be careful not to go overboard with fats. Instead, just eat enough fat to prevent hunger, allowing your body to burn excess body fat.

Best keto vegetables

• Cauliflower
• Avocado
• Broccoli
• Cabbage
• Zucchini
• Spinach
• Asparagus
• Kale
• Green beans
• Brussels sprouts

Veggies to avoid

Starchy vegetables like corn, potatoes, sweet potatoes, and parsnips are not a good fit for the keto diet.

Keep carbs to a minimum

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To remain in ketosis, it is important to keep your carb intake low. The typical keto diet consists of 75 to 80 percent fat, 15 to 20 percent protein, and only 5 to 10 percent carbs. This means that the only carbs you eat on the keto diet should come from vegetables and low-sugar fruits like blackberries or apricots. Wheat-based products, such as rice, pasta, and cereals, are high in carbs and should be limited or avoided.

• Focus on high-fat, low-carb foods: Prioritize foods that are high in healthy fats and low in carbs, such as avocado, egg, and haloumi.
• Load up on non-starchy vegetables: Fill half your plate with leafy greens, bok choy, cucumber, zucchini, cauliflower, asparagus, mushrooms, and tomatoes.
• Choose lean proteins: Up to a fourth of your plate should be protein. Choose lean proteins like chicken and fish, and limit your intake of red meat.
• Be mindful of portion sizes: Even keto-friendly foods like nuts and dairy products can cause your carb intake to creep up if you eat too much. Keep portion sizes small.
• Read food labels: Check food labels to see how many carbs are in a serving. Remember to subtract the amount of fiber and half the amount of sugar alcohol from the total number of carbs to get the net carb count.

Don't go overboard on protein

It's a common misconception that the keto diet is all about massive amounts of steak, bacon, and other fatty meats. While it's true that keto is a high-fat, low-carb diet, it's important to remember that protein also plays a crucial role. However, you don't want to go overboard on your protein intake. Here's why:

The Role of Protein in Keto

Protein is essential for any diet, including keto. It is a building block of life and plays a crucial role in various bodily functions, such as healthy brain function, skin, bone, and muscle health, building muscle mass, and recovering after workouts. These benefits promote overall health and well-being.

Finding the Right Balance

On the keto diet, it's recommended to get 15-20% of your daily calories from protein. This means that up to a fourth of your plate should be dedicated to protein sources. It's important to note that the type and quality of protein matter. Opt for high-quality, well-raised animal proteins like grass-fed beef, pastured chicken, and wild-caught seafood. If you're a vegetarian or vegan, you can include tofu, nuts, and seeds in your diet, but be mindful of the carb content.

The Myth of Gluconeogenesis

There is a common concern that overeating protein might kick you out of ketosis due to a process called gluconeogenesis, where excess protein is converted into sugar in the bloodstream. However, this is just a myth. Carbs are the only macronutrient that can seriously interfere with ketosis, so it's crucial to watch your carb intake and find the right balance for your body.

The Dangers of Too Much Protein

While it might seem counterintuitive, eating too much protein on keto can have negative consequences. Firstly, it can affect your weight loss goals. If you eat too much protein, your body will burn those new dietary fats instead of your stored body fat. Additionally, not eating enough protein can lead to worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of certain diseases.

Sample Keto Meals

Now that we've addressed the importance of not going overboard on protein, let's look at some sample keto meals that incorporate the right amount of protein:

• Veggie omelette with cheese, cooked in olive oil or pastured butter
• Sautéed mushrooms, bok choy, and asparagus cooked in grass-fed ghee, served with a three-ounce serving of grass-fed sirloin steak
• Roasted zucchini and tomatoes in avocado oil, served with skin-on cooked salmon and a creamy sauce
• Ground beef taco bowls, stews, or skillets
• Grilled shrimp with lemon butter sauce and asparagus
• Grass-fed burger in a lettuce wrap topped with avocado

Remember, the key to a successful keto diet is finding the right balance of fats, proteins, and carbs. While you don't want to go overboard on protein, it is an essential part of your diet and plays a crucial role in maintaining your health and well-being.

Sample keto meal ideas

A keto diet is a low-carb, high-fat diet that aims to drive the body into a metabolic state called ketosis, where the body starts burning stored fat as a source of energy instead of carbohydrates. The typical keto diet macros are: 75 to 80 percent of calories from fat, 15 to 20 percent from protein, and only 5 to 10 percent from carbs. Here are some sample keto meal ideas to satisfy your hunger and burn those ketones:

Sautéed Mushrooms, Bok Choy, and Asparagus With Steak

• Fill half your plate with sautéed mushrooms, bok choy, and asparagus cooked in grass-fed ghee.
• Add a three-ounce serving of grass-fed sirloin steak cooked in a small pat of pastured butter.
• Alternatively, swap the beef for skin-on chicken thighs.

Roasted Zucchini and Tomatoes With Salmon

• Roast zucchini and tomatoes in avocado oil.
• Serve with skin-on cooked salmon and a creamy sauce.

Veggie Omelette With Cheese

For breakfast, make a veggie omelette with some cheese, cooked in olive oil or pastured butter.

Chicken Curry Bell-Pepper Sandwich

Enjoy a chicken curry bell-pepper sandwich for lunch.

Italian Meatloaf With Pesto Mayo

Try Italian meatloaf with pesto mayo for dinner.

Keto Chicken Sheet-Pan With Tzatziki

Prepare a keto chicken sheet-pan with tzatziki.

Keto Tex-Mex Stuffed Zucchini Boats

Fill zucchini boats with Tex-Mex-inspired ingredients like ground beef, salsa, and cheese.

Keto Seafood Chowder

Warm up with a bowl of keto seafood chowder.

Classic Bacon and Eggs

Enjoy a classic breakfast of bacon and eggs.

Keto Pancakes With Berries and Whipped Cream

Indulge in keto-friendly pancakes topped with berries and whipped cream.

Flank Steak With Pepper Sauce and Cauliflower-Broccoli Gratin

Treat yourself to a flank steak with pepper sauce, served with a side of cauliflower and broccoli gratin.

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