The Keto Food Pyramid for Ketogenic Diets tips the traditional food pyramid on its head. In fact, the keto food pyramid omits grains, sugar, and most fruits completely.
Keto Food Pyramid Macronutrients Break Down
- 70% Fat content
- 25% Protein content
- 5% Carbohydrates
To work out your ideal macronutrients for your body use our keto calculator which will give you your ideal daily intake.
70% Fat
Fats take up the greatest percentage of the keto food pyramid for a ketogenic diet and can be found at the bottom largest portion.
- Fats will be your energy source through ketosis.
- You should aim for healthy cooking oils Saturated Fats such as Coconut oil and Butter
- Monounsaturated Fats such as Avocado and Macadamia Nuts
- Plenty of Omega-3s such as those found in some nuts and oily fish
25% Protein
Moving towards the middle of the Keto Food Pyramid we get to fatty protein-rich foods such as meats, eggs, and whole fat cheeses.
Protein should make up 25% of your Ketogenic Diet.
Do not eat excessive protein as this can push you out of ketosis.
See our article for a more in-depth read about eating too much protein on a keto diet here.
5% Carbohydrates
The small area at the top of the keto food pyramid you will see a small allowance of 5% for carbohydrates.
This will allow for a modest amount of mostly green cruciferous vegetables to fit into your ketogenic diet.
You could add “some” nuts such as Almonds or Walnuts at very small amounts, we find Macadamia Nutsto be the healthiest (be mindful of high Omega-6s in Walnuts as they can be inflammatory).
This small amount of carbohydrates in the Keto Food Pyramid is not so that you can fit a cupcake or a block of chocolate in at night.
As stated above, that 5% carbohydrate allowance is to be made up of mostly green cruciferous vegetables and trace amounts of carbs in other things such as macadamia nuts or heavy cream.
A Word on Salt and Electrolytes
Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-), Lack of electrolytes or more pointedly the bodies primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog and keto flu symptoms on LCHF diets.
Final Points
Be sure to measure your progress and make sure everything is on point with a Ketone Meter that will monitor ketosis.
The ketogenic food pyramid is quite easy to follow bookmark it and keep it handy.
