Keto Food Pyramid: A Comprehensive Guide To Ketogenic Eating

The keto food pyramid is a visual guide to the ketogenic diet, which is a high-fat, low-carb meal plan. The pyramid is designed to help people achieve a state of ketosis, where the body burns fat for energy instead of carbohydrates. The base of the keto food pyramid is made up of healthy fats, such as olive oil, avocado oil, and butter, which should make up around 70% of the diet. The next level up includes proteins like meat, fish, and eggs, followed by low-carb vegetables, nuts, seeds, and dairy. At the very top of the pyramid are keto-friendly fruits, which should be consumed in moderation. The keto food pyramid is a useful tool for planning keto meals and can help to simplify the diet, making it easier to stick to.

Fats and oils

Healthy fats such as olive oil, avocado oil, coconut oil, butter, ghee, lard, and tallow are recommended. These foods will make up the majority of your calories, but this does not mean that meals will consist of large amounts of pure fat. Instead, these healthy fats will be incorporated into meals, for example by cooking with coconut oil or adding olive oil to a salad.

The keto food pyramid recommends a macronutrient ratio of 70% fats, 25% protein, and 5% carbohydrates. To increase the fat content of meals, it is suggested to add 1-2 tablespoons of high-quality fats/oils such as:

• Grass-fed butter or ghee
• Lard or leftover bacon grease
• Extra virgin olive oil
• MCT oil

It is also recommended to incorporate high-fat, low-carb foods such as avocado, olives, and cheese to increase the fat content of meals.

Lean meats, fish, seafood, and eggs

When following a keto diet, it is recommended to have 3-12 ounces of protein per meal. This includes lean meats such as chicken breast and turkey breast, as well as seafood like shrimp, crab, lobster, mussels, oysters, scallops, and clams. Fish is also an excellent source of protein and healthy fats, particularly omega-3 fatty acids, which have been linked to improved heart and mental health. Salmon, sardines, mahi-mahi, and flounder are all good options.

It is important to note that the keto diet emphasizes moderate protein intake, rather than high protein. This means that it can be challenging to achieve ketosis with a ratio of 50-50 protein to fat. Instead, a typical keto meal includes about 25% protein and 75% fat.

In addition to the protein content, the fat content of these foods is also important. Lean meats and seafood can be good sources of healthy fats, which are necessary for the body's proper function and are more effective for weight loss than low-fat diets. Animal fats, such as butter and tallow, are particularly nutrient-dense and can help with satiety.

When choosing lean meats, it is recommended to opt for pasture-raised or grass-fed options. Wild-caught fish is also preferable, as farm-raised salmon, for example, tends to be fattier. Additionally, it is important to be mindful of the cholesterol content of certain seafood options, such as shrimp.

In summary, lean meats, fish, seafood, and eggs are a valuable part of the keto diet due to their high protein content and healthy fats. They contribute to weight loss, improved heart health, and overall nutrient intake. However, it is important to monitor portion sizes and ensure a balance of fat and protein to maintain the desired state of ketosis.

Non-starchy vegetables

So, which vegetables are keto-friendly? Avocados are a staple of most keto diets. They are low in carbs and offer a host of health benefits, including a reduced risk of heart disease, improved brain function, and the prevention of diabetes. Leafy greens like spinach and kale are also excellent choices, as they are low in carbs and packed with nutrients. Other keto-friendly veggies include broccoli, cauliflower, and Brussels sprouts.

While it's important to include non-starchy vegetables in your keto meals, don't go overboard. A small portion at every meal is ideal. Additionally, be sure to pair your veggies with healthy fats and proteins to create a well-rounded, nutritious meal.

When it comes to building your keto plate, remember to prioritize healthy fats, proteins, and non-starchy vegetables. By following these guidelines, you'll be well on your way to achieving your health and weight loss goals.

Dairy

• Full-Fat Dairy: Opt for full-fat dairy options with minimal to no carbs. Examples include heavy whipping cream, sour cream (full fat), and Greek yogurt.
• Cheese: Cheese is an excellent source of fat and protein on a keto diet. Go for hard cheeses like parmesan, gouda, and blue cheese, or soft cheeses like whole mozzarella, brie, and Monterey Jack.
• Butter: Grass-fed butter or ghee (clarified butter) is recommended. Butter adds flavor and texture to meals, and its fat content contributes to your keto macros.
• Yogurt and Kefir: Fermented dairy products like yogurt and kefir are good options. Look for plain, unsweetened, or lightly sweetened varieties with minimal added sugar.
• Cream: Heavy cream or heavy whipping cream is a versatile ingredient for keto recipes, adding richness and flavor while boosting your fat intake.

Portion Control and Considerations:

• Dairy products are calorie-dense and can be easy to overconsume, potentially hindering weight loss. Practice portion control by limiting your intake to 1-2 servings of dairy per meal.
• Read labels carefully to check serving sizes, nutrition information, and ingredients. Dairy can add more fat and carbs than expected, especially if you're not used to checking labels.
• If you're sensitive to dairy or prefer a dairy-free keto approach, you can omit dairy from your diet without compromising your keto goals.
• When choosing dairy products, opt for pasture-raised or grass-fed options whenever possible, as these tend to be more nutrient-dense and align with the whole-food philosophy of the keto diet.

Fruits and nuts

Fruits are the smallest part of the keto food pyramid. They are filled with micronutrients and can be beneficial to health, but they can also kick you out of ketosis if you're not careful. Fruits can spike your blood sugar, and they don't make you feel full for very long.

When it comes to fruit, it's best to stick to lower-carb options such as:

• Blackberries
• Raspberries
• Strawberries
• Blueberries
• Avocados

A one-cup serving of these fruits will provide less than 10 grams of net carbs.

Nuts are a great source of healthy fats, protein, and micronutrients, but they can also be high in carbs. It's important to practice portion control when consuming nuts on the keto diet. A serving of one or two ounces of nuts is generally recommended.

Some of the best nuts for the keto diet include:

• Macadamia nuts
• Pecans
• Hazelnuts
• Brazil nuts
• Walnuts
• Pine nuts
• Almonds
• Pistachios
• Cashews
• Pumpkin seeds
• Sunflower seeds

Frequently asked questions