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On a keto diet, it can get difficult to track which food groups to focus on and how much of them to enjoy. That’s why I created the keto food pyramid – to provide a visual guide for how much you should eat from different low carb food groups. This keto diet food pyramid shows that this lifestyle is anything but restrictive!
What Is The Keto Food Pyramid?
The ketogenic food pyramid is a low carb variation of the traditional food pyramid. While the traditional version emphasized consumption of grains with very little fat, this version focuses on foods that will help you reach ketosis.
Furthermore, this keto diet food pyramid has two versions: One version based on the best foods to enjoy for a low carb lifestyle, and another version based on the ideal macro percentages for a keto diet. Both are useful to keep on hand as you tailor meals to your personal taste and calculated macros.
Keto Food Pyramid: What To Eat
Keto Pyramid Food List:
- Healthy fats: Choose grass-fed butter, coconut oil, avocado oil, and other healthy fats from this keto food list. Avoid hydrogenated oils and margarine. Of course these healthy fats are not meals on their own, so pair them with proteins and low carb vegetables that are the next tier in the pyramid.
- Proteins: Natural cuts of meat contain little to no carbs. Avoid anything with added sugar, and prioritize fattier grass-fed, wild-caught, or pastured proteins.
- Low carb vegetables: See this keto veggies list for the best options. Avocados, though technically a fruit, are an exception worth eating more often.
- Full-fat dairy: Foods like cheese and sour cream can be keto in moderation. Avoid dairy milk, or use a keto substitute.
- Nuts and seeds: They’re high in fat, but their carbs can add up fast, and you don’t want them displacing the carbs in (more nutrient dense) veggies. See this list for the best choices.
- Berries and natural sweeteners:Some fruits can be keto, but pay close attention to serving sizes. Use allulose or erythritol based sweeteners, and avoid artificial ones like sucralose.
Keto Food Pyramid: Macros
The keto diet food pyramid for macros is even more simple. Get most of your calories from healthy fat, a moderate amount of protein, and a small amount of carbohydrates.
Keto Food Pyramid Percentages:
- 5-10% Carbs – Only 5-10% of your caloric intake on keto should come from carbohydrates. Typically when determining your macros, you start with a gram quantity of carbs (under 20-30g is a good starting point).
- 20-25% Protein – 20-25% of your low carb diet should focus on protein. Protein is the next amount to figure out, and gets setup as a goal you want to hit each day to maintain cellular processes and muscle mass. The amount you need will vary based on your gender, weight, body fat percentage, and activity level.
- 60-75% Fat – On a keto diet, 60-75% of your calories should come from fat. The percentage will basically fill the remainder of your calories for the day, after reaching the carb limit and protein goal.
Conclusion: The Keto Food Pyramid Makes It Simple
At a glance, the ketogenic food pyramid provides a simple, visual way to prioritize what to eat for a low carb diet. Enjoy more foods abundant in healthy fats, a moderate amount of protein-rich foods, and a small amount of carbs to stay on track with your goals and your macros.