Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet (55 page)

– Dr. Keith Runyan

As we discussed in chapter 6, moderating your protein intake to your personal threshold is critically important for producing ketones. And since dietary fat is crucial for ketosis, look for the fattiest cuts of proteins to make the most of your food. Needless to say, chicken breasts that are 99 percent fat-free are probably not a very good option (particularly if you are sensitive to carbohydrates, which means you’ll also need to be careful about the absolute amount of protein you eat). Ideally, the fat-to-protein ratio of a food should be one-to-one or higher. If you look at the nutritional facts label and see that a product has 7 grams of fat and 7 grams of protein, you’re good to go. The higher the percentage of fat in a food, though, the better.

Bacon (not turkey bacon)	Kielbasa
Beef jerky (watch out for added sugars)	Pepperoni
Beef ribs	Pheasant
Beef roast	Pork chops
Bratwurst	Pork ribs
Chicken (choose the darkest cuts, skin on)	Pork rinds
Duck	Pork roast
Eggs (whole)	Quail