Standard Keto Diet
A standard ketogenic diet is very high in good fats and very low in carbohydrates. It is designed to help the body reach the stage of ketosis, which is when the body uses fats instead of sugars to energize your body and your brain.
The usual measurements for food groups that a standard keto diet represents are:
- Protein 25%
- Carbs 5%
- Fat 70%
However, it’s crucial to understand that just any source of protein or fat won’t work. Not all food is equal in terms of nutrition and benefit.
Foods within the keto food pyramid
To give you a better understanding of each layer found in the keto food pyramid we have analyzed each section in more detail. Keep in mind that most of these food groups share many of the same benefits, and they are sectioned by how big of a part they should take in your keto diet.
As you probably know by now, not all fats are good for you. Far from it. And that’s the reason most people believe that all fats should be cut from their diet to achieve a healthier life.
However, this isn’t necessarily true.
Within the keto food pyramid, good fats are the foundation of the keto diet. It’s what your body uses to create energy, which fuels your body and your brain.
Examples of good fats:
- Avocado fruit
- Natural oils (avocado oil, flaxseed oil, sesame oil, etc.)
- Grass-fed butter, cream, and yogurt
- Pasture-raised eggs
- Coconut products (milk, oil, flakes, butter, etc.)
- MCT oil
- SCT oil
- And more
Anti-oxidants are what help us stay healthy and strong in our urban environment. They help to break those free radicals within our bodies that would otherwise cause damage.
Anti-oxidants are what helps us fight nasty conditions, such as cancer, cardiovascular disease, Alzheimer’s disease, and macular degeneration.
Examples of anti-oxidants:
- Green & leafy vegetables
- Non-starchy vegetables
- Herbs (basil, oregano, thyme, rosemary, ginger, etc.)
- Lemons & Limes
- Low-glycemic fruit
- Some berries (raspberries, strawberries, blueberries, blackberries, etc.)
- And more
Clean protein comes from well-grown and looked-after animals. This means grass-fed and free-range cows, pasture-raised chicken and turkeys, or wild-caught salmon. A happy animal is a healthy animal. And a healthy animal provides clean protein that strengthens your body.
Examples of clean protein:
- Grass-fed beef
- Pasture-raised poultry
- Wild-caught fish
- And more
This section of the keto food pyramid includes seeds and nuts. Certain members of this food group are not only full of healthy fats and fiber, but anti-oxidants and vitamins too.
Examples of quality fiber:
- Chia seeds
- Flax seeds
- Hemp seeds
- Pumpkin seeds
- And more
If you don’t necessarily like sweets, then these natural sweeteners don’t have to be a part of your personal keto food pyramid. However, if you are a bit of a sweet tooth, don’t worry. There are ways you can satisfy your cravings and stay healthy.
Examples of natural sweeteners:
- Dark chocolate (75% cacao or more)
- Monk fruit
- Yacon syrup
- Lucuma powder
Eat only high-quality food
If you don’t ensure the food you’re eating is the best quality it can be, you won’t get the full benefits from your keto diet. And what we mean by “best quality” is ecologically-grown and organic goodies. And there are two main ways to get those:
- Farmer’s markets
Every city and town have a farmer’s market that is open at least once a week. Use this chance to get some of your dairy, your fruits and veggies, and other groceries found within your keto food pyramid. This way you’re not only consuming food that was grown naturally, but you’re also supporting your local businesses.
- Specialty keto stores
We know that there aren’t that many stores that specialize in keto foods available offline. But there is a pretty wide choice of quality merchant online. You just need to find the most reputable ones (such as one of our favorites Doctor’s Best), and get your shopping done in only a few mouse clicks.