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One of the main criticisms of this diet is that many people tend to eat too much protein and poor quality fats from processed foods, with very few fruits and vegetables. It typically comprises 70 75 fat, 20 protein and 5 10 carbs. Limit high sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates get a full list of low carb fruits ranked from lowest to highest. Targeted keto involves eating roughly grams of net carbs or less 30 minutes to an hour before exercise. If there was one step we could take for improving our health and promoting success with managing weight, I think just switching to less processed foods would be beneficial, she says.