Keto Diet Food Pyramid for Weight Loss

Do you remember that food pyramid, our teacher taught us in elementary school? The triangular-shaped food pyramid has helped us to understand about food chains and healthy diets. But are you aware of the keto diet food pyramid? Do you know what food comes under the keto food pyramid? if not, here we have listed the food items that come under the keto food pyramid.

Let’s first understand that what this keto diet pyramid all about?

What is the Keto Diet Food Pyramid?

Keto diet food pyramid is a planned triangular-shaped chart that includes high fat, low carb meals perfect for weight loss.

If you look at this keto food pyramid, you will see that rich fat built the base of the pyramid structure, high proteins form the middle section, and nutritious carbohydrates form the smallest section at the top of the pyramid. 

You may get confused at first glance, but don’t worry here we have listed all the food items coming under the keto diet food pyramid.

Foods Included In the Keto Diet Pyramid

 HEALTHY FATS AND OIL 

 As a beginner, you need to accept the truth that in the keto diet, the most significant proportion consists of fats and oils. 

Always keep in mind that keto foods contain healthy fat that will make your tummy full for a longer duration, and as the times passes your hunger would also diminish. So the fat intake in the keto diet is beneficial for weight loss. 

The best fat sources for a keto diet include- 

• Ghee
• Grass-fed butter
• Tallow
• Lard
• Extra virgin olive oil
• Cod liver oil
• Coconut oil
• Flaxseed oil
• Avocado oil
• Sesame oil
• Fish and krill oil
• Fatty cuts of grass-fed beef and red meat
• Fatty fish like tuna, salmon, and mackerel
• Pumpkin seeds
• Chia seeds

PROTEIN INTAKE

The keto food pyramid promotes the intake of rich and high protein content. 

If you are a beginner, take a balanced amount of protein and fats after calculating it from macronutrients. Some people get confused with the intake amounts of proteins and fats. Let me tell you one thing; the keto diet is all about high fat and low carb meals, made for weight loss. 

Rich source of protein from meat, fish, and eggs include- 

• Cod
• Chicken
• Salmon 
• Mussels 
• Shrimp
• Scallops
• Halibut
• Mahi
• Clams 
• Oysters
• Crabs
• Lobster
• Eggs 
• Cold cuts 

Fat cuts still rich in nutrients include:

• Organ meat (heart, tongue, kidney, and liver) 
• Cured meats like pepperoni and salami 
• Steak
• Veal and lamb 

 THE SMALLEST SECTION; CARBS

On the keto diet pyramid, carbs are the topmost layer and of the smallest section. It means that you need to avoid more intake of carbohydrates. 

But at the same time, you cannot ignore carbs completely; you have to take some amounts of carbs to remain under ketosis. 

20-50 grams of carbs per day is enough for you. You should avoid high carb vegetables such as potatoes, carrots, and corn.

You should consume low carb vegetables such as-

• Avocado
• Spinach
• Cauliflower
• Asparagus
• Broccoli
• Tomatoes
• Bell peppers
• Zucchini
• Eggplant
• Garlic
• Cayenne
• Celery

Apart from low carb vegetables, other low carb foods in the keto diet pyramid include-

• Nuts and seeds that you can eat in small accounts. These include almonds, pili nuts, chia seeds, pecans, flaxseeds, and fat dairy.
• Low sugar fruits such as strawberries, coconuts, lemons, and blueberries.

Foods Excluded From The Keto Diet Pyramid.

The Keto food pyramid doesn’t promote the consumption of some foods.

These foods are-

· Bread

· Pasta – high in carbs and almost no nutritional value

· ALL sugars (refined, organic, free trade or raw)

· Honey

· Fast food of any kind 

· Beans

· Rice

· Condiments high in sugar

· Higher carb fruits, such as apples or bananas

· Starchy vegetables like corn, potatoes, and carrots

· Vegetable oils

Final words –

The keto diet food pyramid is a vital visual source for all the foods to follow ketosis. 

It makes it easier for us to remember what we should eat and what we should exclude from our daily routine. 

All you need to do is stay consistent towards the consumption of mentioned healthy fats, rich protein, and low carb foods.

Simultaneously, you’ve to avoid sugar-added foods, pasta, bread, fried, and high carb foods.