Keto Food Pyramid: A Comprehensive Guide To Ketogenic Eating

The keto food pyramid is a visual representation of the ketogenic diet, which is a high-fat, low-carb meal plan. The pyramid is designed to help individuals adhere to the keto diet and enter a state of ketosis, where the body uses fat instead of carbohydrates for energy. The base of the keto food pyramid consists of healthy fats and oils, which should make up around 70-75% of an individual's calorie intake. This includes foods such as fatty meat, fatty fish, eggs, nuts, and oils like extra virgin olive oil and avocado oil. The second level of the pyramid includes leaner cuts of meat and seafood, while the third level is made up of low-carb vegetables and high-fat fruits. The fourth level consists of full-fat dairy products, and the fifth level includes nuts and seeds. At the top of the keto food pyramid are keto-friendly fruits and sweets, which should be consumed in moderation.

Healthy Fats and Oils

Fats are necessary for the body's proper function, and a ketogenic diet supports heart health significantly better than low-fat options. Healthy fats and oils are the most important part of the keto food pyramid. Around half of your calories should consist of these high-quality fats.

The word "fat" can be scary, but that's just because of the hard work of the sugar industry from the past seventy years. Low-fat diets are less efficient for weight loss compared to low-carb diets. Plus, animal fats are the richest sources of heart-healthy vitamin K2, which many people are deficient in.

Look for fats that derive from animals, like butter and tallow. These incredibly nutrient-dense foods get a bad reputation from misleading "science" about the dangers of saturated fats, but they're great for feeling full and getting plenty of important nutrients in addition to a good macro balance.

• Bone marrow or bone broth
• Extra virgin olive oil
• Avocados
• Fatty fish like salmon
• Chicken thighs, wings, or legs
• Fatty cuts of red meat like salami and pepperoni
• Grass-fed beef
• Wild-caught fish

You may notice several keto-friendly oils on this list. Whether you cook in these oils or use them as an ingredient, they are your best friends.

Steer clear of vegetable oils. Despite their healthy-sounding name, vegetable oils have been linked to inflammation, which affects everything from your immune system to your heart health.

To upgrade the fat content of your meals, try adding 1-2 tablespoons of high-quality fats/oils:

• Grass-fed butter or ghee
• Lard or leftover bacon grease
• Extra virgin olive oil
• MCT oil (one of the few oils that boost ketosis directly)

Fatty Proteins

It's a common misconception that to get into a state of ketosis, you need a 50-50 ratio of protein to fat. However, it's pretty hard to get into ketosis with that ratio. Keto is a moderate-protein, not a high-protein, diet.

When on a keto diet, aim for 25 percent protein with 75 percent fat. A typical keto meal includes about four or five ounces of protein.

Fatty fish, seafood, fattier chicken cuts, and eggs have moderate protein content while balancing with plenty of fat. Chicken thighs, wings, or legs are good options, as are salmon, tuna, anchovies, and sardines.

Fatty cuts of red meat that you should regularly add to your meals include salami and pepperoni. While these are technically keto-friendly, they are ultra-processed foods, so consume with caution.

You can also tweak your macros to include lean meats, like chicken and turkey, without dropping out of ketosis. However, it's usually simpler to avoid these, swapping chicken breasts out for thighs, wings, or legs.

In addition, nuts and seeds are high in fat and fiber, plus a long list of other important nutrients, including disease-fighting antioxidants. Walnuts, chia seeds, and flax seeds are good options for omega-3s, while pumpkin seeds are a good source of iron, and almonds are a great way to get calcium.

When following a keto diet, it's important to remember that not all fats are created equal. Some sources of fat are better for you than others, so it's critical to fill your plate with the most wholesome options to successfully reach your health goals.

Non-Starchy Vegetables

However, not all vegetables are low-carb. Starchy vegetables like potatoes, corn, and carrots are relatively high in carbohydrates. Therefore, keto diets focus on low-carb vegetables such as avocados, leafy greens (e.g. spinach and kale), broccoli, cauliflower, cabbage, Brussels sprouts, tomatoes, eggplants, and bell peppers.

It is recommended to have a small portion of non-starchy veggies at every meal. While they are important, it is advised not to rely too heavily on vegetables.

In addition to non-starchy vegetables, keto diets also include other low-carb foods such as healthy fats and oils, fatty proteins, cheeses, nuts, seeds, and fruits.

Dairy

Full-fat dairy products with close to zero carbs are best for the keto diet. These include heavy whipping cream, fermented yogurts, Greek yogurt, kefir, sour cream, and hard and soft cheeses.

When it comes to cheese, opt for hard cheeses such as parmesan, gouda, and blue cheese, or soft cheeses like whole mozzarella, brie, and Monterey Jack. These cheeses are lower in carbs than milk, which contains close to 13g of carbs per glass.

It's important to practice portion control with dairy on the keto diet. While it can help you reach your fat and protein goals, it's easy to overconsume, which can hinder weight loss. Aim for 1-2 servings of dairy per meal.

Additionally, when choosing dairy products, opt for pasture-raised and grass-fed options, as these are higher in nutrients and better for your health.

By including the right types of dairy in moderation, you can enjoy the benefits of dairy while staying within the keto diet guidelines.

Fruits and Nuts

Fruits are filled with micronutrients and crafted by nature into something we want to eat. However, fruits can be slightly addictive due to their natural sugars, and they can kick you out of ketosis if you're not careful. Eating fruits can spike your blood sugar, and they don't make you feel full for very long. Therefore, it is crucial to keep your serving sizes in mind when consuming fruits on a keto diet.

The best low-carb, low-fat fruits for keto include lemons, limes, and berries. You can typically fit a palmful or less of these fruits into your keto diet daily. However, it is recommended to read guidelines on low-carb fruits before adding them to your diet.

Nuts are also an important component of the keto food pyramid. They are rich in fibre, protein, and healthy fats. However, if you're trying to lose weight, be aware that nuts are calorically dense and easy to overeat. Enjoy them in moderation as an occasional keto snack.

The best nuts for keto include almonds, macadamia nuts, hazelnuts, pecans, Brazil nuts, walnuts, pine nuts, pistachios, cashews, and peanuts.

Frequently asked questions