When you think of a keto food pyramid, you instantly think of the standard one you’ve learned about in your childhood.
But here’s the catch…
…it’s also a pyramid that comprises mostly unhealthy carbs and sugars.
Well, today we thought we’d look into an improved version of that food hierarchy.
What is the principle behind the pyramid anyway?
Generally speaking, these triangles represent the relative proportion of macronutrients you need to consume on a regular basis to increase daily energy levels and become healthy. We’ve all been there, trying to build a keto-friendly diet.
Keto food pyramid
Reaching ketosis is at times a very time-consuming process, this is why we thought we’d present you with an example of a healthy keto food pyramid.
A well-elaborated keto food pyramid will help you to lose weight on a keto diet and maintain a permanent fat-burning mode, which will be healthy, before anything. Learn more about the 5 Easy Steps to Lose Weight on a Keto Diet
In this post, we’ll talk about the following:
- The Keto diet food pyramid
- Products that are essential on a keto diet food list
- What kind of protein should you consume on a keto diet?
- The top of the keto diet pyramid
- Keep an eye on the numbers
- How to calculate keto macros? The Keto diet calculator
- Is Keto Diet safe long-term?
- Keto diet food pyramid PDF
The tables have turned
As mentioned previously, the “standard” food pyramid is a no-no on a keto food list.
As you may be aware, a ketogenic way of eating implies cutting out the vast majority of carbs out of your daily food intake and completely getting rid of sugar.
Your keto macro ratios should look more like this:
70% fats, 25% proteins, 5% carbohydrates
But before you start cheering that you’ve finally found a diet, which will let you eat irresponsibly much fat — you’re wrong.
The fats you consume need to be healthy. So in case, you’re looking to gorge on some greasy fast food, sorry to disappoint you, it’s not the case.
Healthy types of fats
There are plenty of products that provide you with very healthy types of fats. Some of them are vegetal fats like the ones you’ll find in avocados, olives, seeds, nuts and coconuts.
While others come from animal sources like fatty fish (Salmon, sardines, mackerel, and tuna are very high in omega-3 fats, which have been also found to lower insulin levels) and eggs.
So it’s not only about maintaining the right ratios, you need to put good food in your stomach to stay healthy while losing weight on a keto diet.
Products that are essential on a keto diet food list
First and foremost: you must reach your fat intake
The majority of your calories (70–75%) should come from healthy fats.
And don’t forget the fats you consume need to be healthy!
The best healthy fat sources on the ketogenic diet include:
- Grass-fed butter
- Coconut oil
- MCT oil (powder options work well too)
- Flaxseed oil
- Avocado oil
- Sesame oil
- Fish and krill oil
- Fatty cuts of grass-fed beef and red meat
- Fatty fish like tuna, sardines, salmon, and mackerel
- Pumpkin seeds
- Chia seeds
- High in healthy fats nuts (Pecans, Brazil nuts, Macadamia nuts, Walnuts)
- high-fat butter (80% and more)
Right above the fats in a keto pyramid, you’ll find proteins. Let’s look into what products are recommendable in order to get the right amount of healthy proteins.
The biggest misconception about the keto diet is the fact that you can enjoy all the proteins you want as long as you keep your carb intake low.
But that is a totally false claim, and it may end up damaging your attempts to lose weight.
Once you start consuming too much protein, the body begins converting it into glucose, which will immediately shoot you out of ketosis.
“High fat, low carb, moderate protein” is the keto mantra you need to remember.
So, what kind of protein should you consume on a Keto diet?
Eggs are a great product if you’re looking for a nice amount of protein with some healthy fats.
Bacon is excellent if you’re looking to add some extra taste to what seems to be a boring dish. It works as a great protein and fat supplement for breakfast, lunch, and dinner.
Salmon. Extra fatty fish, rich in Omegas and minerals. However, bear in mind that it’s not the only fish that is an excellent option on a keto diet. Mackerel, mahi-mahi, snapper, and tuna are great choices if you want to maintain a healthy keto regimen.
Beef is rich in a variety of important micronutrients, minerals, B-vitamins. Opt for grass-fed beef whenever you can, since it usually contains more significant amounts of healthy fats.
Lamb. This type of meat actually has more fat to protein ratio than the vast majority of other meats, so it’s always a good choice. Plus, lamb tastes fantastic.
Don’t skip fruits and vegetables, but…
Vegetables aren’t to be excluded entirely from your ketogenic food pyramid. Opt for low-carb veggies to maintain your body in ketosis, while not compromising your vitamin and mineral intake. Bell peppers, broccoli, mushrooms, spinach, asparagus, and many other vegetables are an essential component of the pyramid.
Find out more vegetables you can eat on a keto diet
Although many fruits have way too much sugar, there are quite a few that don’t contain alarming amounts of carbs and sugars like some of the winter fruits: apples and pears (not exactly low, but moderate in sugars). Also, tropical fruits like pomegranates, papaya, and guava have reasonable amounts of sugar, but still, it’s important not to overdo it.
Check out the Low Carb Fruits List You Can Have On The Keto Diet
The top of the keto diet pyramid
The very top of the keto food pyramid comprises berries, nuts, and seeds. Although you don’t need to eat a lot of them, do not underestimate their importance.
Almonds, walnuts, pecans, and cashews are amazing snacks that are rich in fats and nutrients. It’s best not to gorge on peanuts (which aren’t nuts anyway) since they tend to be slightly high in carbs.
However, it’s best not to overeat nuts in general since carbs can start building up pretty quickly.
Seeds are incredibly rich in healthy oils that are so important in a well-balanced keto diet.
Just like nuts, seeds are very nutrient-dense. Never hesitate to add some sesame seeds, flax seed, and chia seeds to your meals.
Berries are full of antioxidants. The entire spectrum of berries from blueberries to blackberries and raspberries are packed with nutrients while containing almost no sugar. A half of a cup per day will do you a world of good.
There is a whole lot of other products that are essential on a keto diet food list
It’s important to stress that leafy greens are a critical component of a healthy ketogenic food pyramid.
Plus, they are very low in calories, so when you hear that your diet should consist of 5% carbs, that doesn’t mean you need to eat little greens. On the contrary, enjoy as many leafy greens as you like.
Keep an eye on the numbers
The booming popularity of the keto diet has motivated developers to create the Ketogenic Diet Calculator.
Keto diet calculator will help you define the right amount of carbohydrates, fats, and proteins, that will help you achieve your ideal macros on a keto diet.
Once these standards are established, you’ll be able to understand better what changes you need to make in order to lose or maintain weight.
How to calculate keto macros?
The Keto diet calculator
Achieving the “fat burning mode” on a ketogenic diet might be complicated because you need to know precisely how much food you should consume and be fully informed of the exact macronutrient ratio.
The keto diet calculator will help you achieve your goal on a ketogenic diet by a consuming of a proper amount of fats, protein, and carbs!
Is Keto Diet safe long-term?
The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients.
In this article, we have analyzed all concerns about doing keto long-term and confirm that it is safe to use a ketogenic diet for a longer period of time while eating nutritious whole food ketogenic way.
Keto diet food pyramid PDF
Download the Keto diet food pyramid with keto food list in PDF format.
The Bottom Line
We hope it was a helpful guide where we have noted different foods to eat as per macros on a keto diet.
To be healthful, you must eat a nutritious whole food ketogenic way, add more low carb vegetables and essential electrolytes.
By doing so, you’ll feel and look much better.
If you found this guide about the keto food pyramid helpful, please share it on your social media so that many other people who are still confused about the right macronutrients and types of food to eat on a ketogenic way could become aware of it.
If you have any questions or another opinion about keto food pyramid please share it in the comment section below.
We wish you good luck on your keto path and take care.