Keto Food Pyramid: Simple Guide To Low Carb Foods
Low carb diets limit the consumption of carbohydrates and focus on healthy fat and protein sources. The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. That means that when making food choices, you need to be cautious. Even if you are confidently able to cut out carbs, it’s easy to fill up on too much protein and neglect healthy fats. On the other hand, you could also wind up not eating enough protein. Whether you are making a shopping list or meal plan, it’s important to understand the keto diet food pyramid so you are following an optimal ketogenic diet.
Let’s go over food lists for each food group so you can design the best keto meals.
Bottom of the Keto Food Pyramid: Fat Sources
The majority of foods that you consume on the ketogenic diet are going to be fat sources. After all, the standard keto diet consists of 75% of total calories from fat, 20% from protein, and 5% from carbohydrates.
There are very few sources that will be pure fat sources, however. The majority of fat sources will overlap with protein sources. Meats, dairy, and nuts are all examples of foods that contain both healthy fats and protein. Oils and butter, however, only contain fat.
Eggs & Full-Fat Dairy
- Eggs
- Cheese
- Heavy cream
Oils & Fats
- Avocado oil
- Butter
- Coconut oil
- Ghee
- Olive oil
- Mayonnaise
- MCT oil
Nuts and Seeds
- Almonds/almond butter
- Brazil nuts
- Chia seeds
- Macadamia nuts
- Pumpkin seeds
- Walnuts
Protein Sources
Similar to the fat source section, protein sources (aside from pure whey) are going to provide fat as well. While fattier cuts of meat were listed in that section, here are some leaner, high protein options.
In order to stay within ketogenic macronutrients, most people opt for fatty cuts of meat; however, if you find that you are close to going over your total daily calories and need mostly protein, lean meat sources might be the answer.
Leaner Meats
- Chicken breast
- Ground beef (lean, 93%)
- Pork tenderloin
- Turkey
Seafood
- Scallops
- Shrimp
- Tuna
Top of the Keto Food Pyramid: Carbs
On your keto diet food pyramid, the highest point (aka the smallest amount consumed) should come from carbohydrates. Carbohydrates make up, on average, around 5% of total calories. Most ketogenic dieters stay under 20 grams of carbohydrates a day.
Carbs should be limited on the ketogenic diet but there are some foods that are low in fat and protein, but high in fiber, nutrient-dense, and low in net carbs that can be added into your diet. These foods include small amounts of keto-friendly non-starchy vegetables and berries.
Non-Starchy Vegetables
- Asparagus
- Avocado (primarily fat and fiber)
- Broccoli
- Brussels sprouts
- Cauliflower
- Lettuce
- Kale
- Zucchini
Berries
- Blackberries
- Blueberries
- Raspberries
- Strawberries
What Are Your Favorite Foods to Eat on the Ketogenic Diet?
Do you find yourself sticking to a keto food pyramid similar to this? Comment below and share your thoughts with the community!
