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:
- Vegetable oils
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:
- Grass-fed butter
- Bone marrow or bone broth
- Extra virgin olive oil
- Cod liver oil
- Coconut oil
- Avocado oil
- Sesame oil
- MCT oil