Keto Food Pyramid: Understanding The Basics Of 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 achieve and maintain a state of ketosis, where the body burns fat for energy instead of carbohydrates. 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 cuts of meat, fatty fish, eggs, nuts, and oils like extra virgin olive 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 is full-fat dairy, and the fifth level is nuts and seeds. At the top of the keto food pyramid are low-carb, low-fat fruits. It is important to note that the keto food pyramid focuses on food quality and macronutrient ratios rather than calorie consumption.

Healthy fats and oils

Healthy fats include:

• Bone marrow or bone broth
• Extra virgin olive oil
• Avocado oil
• Coconut oil
• Butter
• Ghee
• Lard
• Tallow

You can use these fats and oils for cooking or as an ingredient. For example, you can cook with coconut oil, use olive oil on your salad, or add butter to your coffee.

It's important to avoid vegetable oils, as these have been linked to inflammation.

Serving Recommendations

The recommended serving of healthy fats is 2-6 tablespoons per meal. However, remember that you will also get some healthy fats from other foods in the keto food pyramid, such as animal proteins, nuts, seeds, and dairy products.

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.

A typical keto meal includes about four or five ounces of protein, with a ratio of 25 percent protein to 75 percent fat. 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, sardines, and other fatty fish, which are also rich in omega-3 fatty acids. These fatty acids have health benefits, like improved heart and mental health.

There are also fatty cuts of red meat that you should regularly add to your meals, such as salami and pepperoni. Just be aware that, while these are technically keto-friendly, they are ultra-processed foods and carry some risks.

If you want to tweak your macros to include lean meats like chicken breast or turkey, you can do so without dropping out of ketosis. However, it's simpler to avoid these, as super-lean meats with high protein levels but no fat are more difficult to work into a normal keto diet meal plan.

When it comes to portion sizes, as a general rule of thumb, each meal should have roughly one to two palm-sized portions (between three and six ounces) of foods from this category.

Non-starchy vegetables

When following a keto diet, it is recommended to include a small portion of non-starchy vegetables at every meal. These vegetables are typically lower in carbohydrates and can be freely consumed in larger quantities. Some examples of non-starchy vegetables include broccoli, arugula, asparagus, bell peppers, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Above-ground vegetables are generally lower in carbs and are better options for a keto diet. Root vegetables, such as potatoes, corn, carrots, beets, and squash, are considered starchy and should be avoided or limited.

While on a keto diet, it is important to pay attention to the net carb content of vegetables, which is calculated by subtracting the fibre content from the total carb content. Vegetables with less than 5 grams of net carbs per serving can be consumed freely, while those with slightly higher carb content, like bell peppers, Brussels sprouts, and green beans, should be consumed in moderation to stay within the desired carb limit.

In addition to being low in carbs, non-starchy vegetables also provide various health benefits. For example, avocados are known for their heart-healthy properties, while leafy greens like spinach and kale are packed with nutrients.

When preparing non-starchy vegetables, it is recommended to cook them in healthy fats such as butter, lard, coconut oil, or avocado oil. This helps to increase the fat content of the meal, which is crucial for the keto diet, and also adds flavour and nutrition.

In summary, non-starchy vegetables are an essential component of the keto diet. They provide essential nutrients, fibre, and antioxidants while keeping the carb count low. By including a variety of these vegetables in your meals and preparing them with healthy fats, you can ensure you're getting the most out of your keto diet.

Dairy

When choosing dairy products, opt for full-fat options with close to zero carbs. Good choices include heavy whipping cream, fermented yogurts, Greek yogurt, kefir, sour cream, hard cheeses (such as parmesan, gouda, and blue cheese), and soft cheeses (such as whole mozzarella, brie, and Monterey Jack).

If you don't tolerate dairy well, you can opt out of this category altogether without jeopardizing your chances of reaching ketosis.

Fruits and nuts

When it comes to nuts, they are a great source of healthy fats, fibre, and protein. The best nuts for the keto diet include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, almonds, and pistachios. Again, portion control is crucial, as nuts are calorie-dense and can hinder weight loss efforts if consumed in excess. It is recommended to limit nut consumption to one handful or approximately 100 grams per day.

In addition to fruits and nuts, dairy products such as cheese, Greek yoghurt, and cottage cheese are also suitable for the keto diet. These provide a good source of fat and protein while being low in carbohydrates. However, it is important to monitor intake and opt for full-fat, plain, or unsweetened options.

Frequently asked questions