Keto Food Pyramid

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Keto Food Pyramid
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Keto Food Pyramid High Fat, Low Carb Food List
What to Eat, Drink Avoid
Do you remember that food pyramid a lot of us
were taught in elementary school? Not only has
the government done away with the traditional
food pyramid, but there is now a healthier
alternative the Keto Food Pyramid. If you're on
a high-fat, low-carb meal plan like the ketogenic
diet (AKA keto), this keto food pyramid is a
must. It's easy to understand, and it's vital to
keeping true to your low carb lifestyle. Stick to
this pyramid as you create your weekly keto
grocery list, and your body will thank you. Our
Keto Diet Food Pyramid This keto food pyramid is
designed to get your body into a state of ketosis
(and stay there). Ketosis occurs when your body
doesn't have enough carbohydrates (sugar) to
produce energy, so it instead turns to fat
burning for energy. These fat cells are used to
create ketones, which many scientists agree are
more efficient energy sources than carbs. What
are the food groups on the keto food
pyramid? When adhering to a keto diet, there are
low-carb food choices you should gravitate
towards Healthy fats Fatty proteins
Non-starchy vegetables Certain cheeses,
nuts, and seeds A little bit of
fruit However, this keto diet food pyramid also
clarifies foods to avoid Sugar Bread
Pasta Vegetable oils
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Healthy Fats and Oils
Most important to the keto food pyramid are
healthy fats and oils. Around half of your
calories should consist of these high-quality
fats. What are healthy fats? Well, the word "fat"
can be a scary word. But that's just because of
the hard work of the sugar industry from the past
seventy years. Fats are necessary to your body's
proper function. Low-fat diets are less efficient
for weight loss, compared to low carb diets.
Plus, a ketogenic diet supports heart health
significantly better than low-fat options. Also,
look for fats that derive from animals, like
butter and tallow. These incredibly
nutrient-dense foods get a bad rep 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 good macro balance. Plus, animal fats
are the richest sources of heart-healthy vitamin
K2, which many people are deficient in. These are
some of the best fat sources, when you're on a
keto diet Ghee Grass-fed butter
Tallow Lard Bone marrow or bone broth
Extra virgin olive oil Cod liver oil
Coconut oil Avocado oil Sesame oil
MCT oil You may notice several keto-friendly oils
on this list. Whether you cook in these oils or
use them as an ingredient, the above oils are
your best friends. Steer clear of vegetable oils.
Despite their healthy-sounding name, vegetable
oils have been linked with inflammation. This
affects everything from your immune system to
your heart health.
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Fatty Proteins
Fatty proteins are important to the keto food
pyramid and the body's nutritional needs.
Proteins are macronutrients, the building blocks
of our bones, muscles, skin, and blood. But
there's this common misconception probably the
most common among new keto dieters. Many try to
get their bodies into a state of ketosis with the
same amount of protein as fat fifty-fifty.
Unfortunately, it's pretty hard to get into
ketosis with that ratio. Keto is very importantly
a moderate-protein, not a high-protein, diet. How
much protein should you eat in a meal while on
keto? 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 Salmon Catfish Cod
Shellfish Oysters and clams Eggs
Chicken (thighs, wings, or legs) Fish are also
rich in omega-3 fatty acids, which come with
their own health benefits, like improved heart
and mental health. There are also fatty cuts of
red meat that you should regularly add to your
meals Veal Steak Lamb Pork
Salami and pepperoni Just like with your
healthy fats, it's important to know where your
proteins are sourced from. Grass-fed beef and
wild caught fish are two examples of quality
sourced meats. On the other hand, salami and
pepperoni are technically keto-friendly but carry
some risks as ultra-processed foods. Although you
can tweak your macros to include lean meats, like
chicken and turkey, without dropping out of
ketosis, we've found that avoiding these is
usually simpler. Super lean meats with high
protein levels but no fat are more difficult to
work into a normal keto diet meal plan. If you
eat keto, swap breasts out with thighs, wings, or
legs.
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Non-Starchy Vegetables
Vegetables are rich in nutrients. They are
important to every person's overall health. We
definitely want to keep non-starchy vegetables on
our plate when we're on the keto diet when we
can, although different peoples' need for
vegetables may be higher or lower than the next
person. But many vegetables are not low-carb
vegetables. Starchy veggies like potatoes, corn,
and carrots are relatively high in carbohydrates.
We instead look to the low-carb vegetables. You
may have heard avocados touted as a "superfood"
in the past. Well, this is where the avocado's
magic powers are strongest. Avocado is a tasty
vegetable (sometimes considered a fruit) that is
very low on carbs mainly because it's so high
in fiber, and you have to subtract fiber from
carbs to get your "net carbs". Avocados also come
with a host of unique benefits healthy heart,
healthy brain, and preventing diabetes. What are
the best vegetables to eat when on keto?
Avocados (a staple of most keto diets!)
Leafy greens, like spinach and kale Bell
peppers Tomatoes Cauliflower
Broccoli Asparagus Zucchini
Eggplant Garlic Cayenne
Celery Don't rely too heavily on vegetables. But
a small portion of non-starchy veggies at every
meal is ideal for low carb diets like keto.
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Cheeses, Nuts, and Seeds
Another group of foods to have a little bit of
every day is cheeses, nuts, and seeds. An odd
pairing, yes, but these three foods have two
things in common 1. Cheeses, nuts, and seeds
can all serve as keto-friendly snacks throughout
the day. 2. Cheeses, nuts, and seeds should
not be eaten in high quantities, but small
amounts here and there are perfectly
acceptable. Unlike milk, cheese is low-carb and
high in fat. Unprocessed cheeses like cheddar,
mozzarella, cream, goat, and bleu are often best
for digestion. When looking for keto-friendly
dairy products, make sure it's full-fat dairy
with close to zero carbs. Beyond cheeses, think
about adding full-fat sour cream or Greek yogurt
to your keto diet. Should you go nuts for nuts?
Yes! Can I plant a seed in your mind about seeds?
"Pro-seed," I imagine you are saying. (See what
we did there?) Like most snacks, make sure you
consume small portions. One or two ounces of
these nuts and seeds should act as a great
snack Pecans Macadamia nuts
Walnuts Hazelnuts Almonds
Pistachios Cashews Peanuts Pili
nuts (some of our favorites these are 0-carb
and super high in fat!) Brazil nuts
Flaxseeds Chia seeds Hemp seeds
Sunflower seeds Sesame seeds
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Keto Friendly Fruits
You may think fruits have too much sugar to be
keto friendly. Yes, fruits have natural sugars
and can be slightly addictive. However, a few
lower-carb fruits shouldn't push you over your
daily carb limit. And their health benefits are
too good to pass up. Here are some other fruits
that have less than 10 grams of net carbs in a
one-cup serving Lemons Limes
Blackberries Raspberries Strawberries
Coconuts Fruits are the smallest part of the
keto food pyramid. If you're not careful, fruits
can kick you out of ketosis. Eating fruits can
spike your blood sugar, and they don't make you
feel full for very long. Fruits are filled with
micronutrients. Nature has crafted fruits into
something that we really want to eat. But make
sure you keep fruits to a minimum when you're on
a low carb diet.
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What to Drink on Keto
You need to stay hydrated! But with all these
restrictions, what can you drink while on
keto? Water. Every day. Water is your new best
friend. Find a good deal on a reusable BPA-free
water bottle and keep it filled each
day. Although water is the absolute best liquid
for anyone to drink whether on keto or not
there are some other low carb drinks you can look
for (some of which are great fat sources)
Bulletproof (butter) coffee Sparkling
water Tea Coffee Dry wines
Hard liquors (in moderation) Bone broth
Non-dairy milk alternatives Obviously, all of
these drinks must be unsweetened to qualify as
low carb. The best teas to drink are turmeric tea
and green tea. Green tea is a potent antioxidant
that may promote heart health. Black tea is also
great for keeping macros in check and boosting
your caffeine intake for the day (it's what is
served at most restaurants). A popular variation
on coffee among keto dieters is something called
bulletproof coffee. Simply put, this means you
add ghee (or butter) to your coffee, often paired
with MCT oil. When looking for non-dairy milk
alternatives, check the net carbs. For instance,
sweetened and unsweetened almond milk are right
next to each other on the shelf, and only one of
them is good for a low-carb diet plan.
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High Carb and Other Foods to Avoid
Now that you have the keto food pyramid at your
fingertip, its helpful to look at a list of
"don'ts" when it comes to the keto
diet. Obviously, we're avoiding carbs here. So
here are some food choices that are high in
sugars or carbohydrates in general Bread
Pasta Added sugar (refined or raw)
Honey Pizza Fries Beans
Rice Condiments high in sugar Higher
carb fruits, such as apples or bananas
Starchy vegetables like corn, potatoes, and
carrots Hot dogs, hoagies, and hamburgers
(because of the buns) As far as drinks are
concerned, do not drink sugary beverages,
including sodas and sugary alcoholic drinks. Also
avoid fruit juices and milk because of their
sugar content. Technically speaking, diet sodas
are low carb. However, avoid them like the
plague. Actually, the artificial sweeteners in
diet sodas can have a few downsides in common
with the plague. In Summary The keto food
pyramid offers an easy-to-understand visual of
what to eat and what to avoid when you're trying
to maintain a state of ketosis. Focus on
healthy fats, proteins, non-starchy vegetables,
cheeses, nuts, and seeds. Avoid sugary foods
and drinks, bread, pasta, milk, and fried foods.
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