One of the common mistakes people make on keto is fall for the temptation to eat more protein than is permissible. The thought of losing weight by eating meat can easily mislead people to think that they can binge on meat. This can be counteractive to the diet because when you eat more protein than your body needs, some of its amino acids will be turned into glucose via a process called gluconeogenesis and keep your body from going into ketosis. A well-formulated low-carb diet should be high in fat and moderate in protein as per the portions above. A good range to aim for is 1.5–2.0 grams per kg of body weight.
The most common Keto-friendly animal protein sources include meat, poultry, seafood, eggs and cheese. On the vegetarian side, keto-friendly plant protein sources include most nuts and seeds, although some are higher in carbs than others.
As discussed above, as long as your body is getting a steady influx of glucose, it prefers using it for fuel. But in the absence of glucose, your body makes a metabolic shift from glucose to metabolism to ketone metabolism. To stay in ketosis, we need to keep the carbs curbed (see what I did there) at less than 50gm per day.
Some of the most common low carb foods you can plan for include leafy greens like peppers, eggplants, cauliflower, broccoli and the like. These usually have less than 10gm of net carbs per serving.
The ones you want to avoid include whole grains (wheat, rice, millet, maize) legumes (beans, peas) root vegetables (cassava, potatoes, carrots etc), most fruits, honey, sugar, matooke and many others.