Carbohydrates are essential macronutrients that are generally responsible for providing our bodies with the energy to perform our daily functions. However, consuming carbohydrates in excess of what the body uses for energy can result in them building up as fat in the body.
As a result, many individuals who want to lose weight often opt to reduce their consumption of carbohydrates in favor of proteins. Proteins are essential macronutrients that play a vital role in building and maintaining muscles in the body. By reducing carbohydrate consumption to between 5–10% of your diet, you can trigger a state of ketosis in your body, where the body burns fat instead of carbohydrate for energy.
In this post, we take a look at 7 high-protein, low-carb foods that are suitable for a high-protein keto diet, where the goal is to induce ketosis in the body.
1. Turkey Breast
Turkey is one of the most sustainable sources of protein that you can consume. In addition to being high in protein and low in carbs, turkey breast also tends to have a relatively neutral flavor. This means that that turkey breast will take on the flavor of any seasoning that you add to it.
Turkey breast is also a type of white meat, meaning it's low in fat and calories. 100 grams of turkey breast contains just 189 calories, 29 grams of protein and 0 grams of carbs. You can consume turkey in relatively large quantities if you’re looking to build muscle or lose weight.
Eggs are another high-protein food that you can consume as a snack or as a complement to your meals. Not only are they highly versatile and able to be prepared in many different styles, they’re also high in Vitamin B6, Vitamin D, iron and various other minerals that are essential for a balance diet.
100 grams of eggs contain 155 calories, 13 grams of protein and 1.1 grams of carbohydrates.
For some variety to your diet, consider using tuna as a protein replacement for meat in your meals. Often found in cans, tuna can be great for a quick snack on its own or in a salad for one of your meals. Dress it up with various accompaniments like extra virgin olive oil, herbs and spices.
100 grams of tuna contains just 132 calories, 28 grams of protein and 0 grams of carbohydrates.
4. Mozzarella Cheese
It may come as a surprise to you to learn that many types of cheese are actually keto friendly.
Mozzarella cheese is one such example, clocking in at just 3.1 grams of carbohydrates and 28 grams of protein for every 100 grams of cheese. It is also a very light cheese that you can easily add to salads or other meals without feeling bloated afterwards.
5. Almond Flour
Almonds are a fantastic source of protein, vitamins and even antioxidants that can help you reduce your risk of various ailments such as cancer and diabetes. If you don’t enjoy the taste of almonds on their own, one way to continue to reap their many benefits is by consuming them in the form of almond flour.
Almond flour is a type of flour that is made from finely ground, blanched almonds. It has a similar texture to wheat flour and a distinct, nutty taste to it. It is also gluten free, making it a popular alternative to wheat flour for individuals who are on keto, paleo or other low carb diets.
Almond flour can be used for baking cakes, cookies, bread and other baked goods that are traditionally made with wheat flour. A single ¼ cup of almond flour contains 24 grams of protein and just 6 grams of carbohydrates.
Flaxseed is another popular food that is high in protein and low in carbohydrates. It is highly versatile and can be added to smoothies, used as an egg replacement or even used as a binding agent for making meatballs and vegan burger patties.
It is derived from the seed of the flax plant and contains 18 grams of protein in every 100 grams.
7. Cauliflower Crust Pizza
For most people, pizza is definitely not one of the first foods that comes to mind when thinking about diet foods. Traditional pizzas are greasy, high calorie foods made from doughs that are high in carbohydrates.
However, cauliflower crust pizzas are actually a great alternative to traditional pizzas. Not only are they low in carbohydrates and high in protein, they’re also gluten-free and have amazing nutritional value.
KBosh’s keto friendly pizza crusts are made from cauliflower and other vegetables, with each one containing just 3 grams of net carbs. Paired with some healthy pizza toppings, these pizzas can be a great high protein, low carb meal for anyone on a high protein keto diet.