Ketogenic Food Pyramid

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Hi Friends!

We've been working on a keto food pyramid to help you stick with your diet and make the right food choices. Just like my recipes, this pyramid is primal-friendly and if you skip the dairy section, it's also suitable for a paleo diet.

To learn about ketogenic foods in detail, check out my Complete Keto Diet Food List. where I have also listed carb and protein content in common keto-friendly foods.

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For a bigger version of my ketogenic food pyramid, click on the image below:

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (39)

Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.

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I am excited to try this diet.  I have RA and recently Dx with Still's disease.  Hoping this will make a difference! Thanks for sharing your story.  

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The keto calculator states I need 1477 calories with 73% fat, 20% protein and 7% carbs. Is there a formula for figuring out how many calories of the 20% protein would be part of that 1477 caloric total? The same for 73% fat, etc.

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Hi Diana, it is listed "in grams of protein" and "calories from protein" in the calculation - did you use our calculator? KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet

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I love your Keto pyramid.
Do you have it in a poster format to buy?

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Hi Anna, I did actually print a few of them for a conference I spoke at recently. I may do that in the next few weeks! 😊

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This is so interesting! I'm excited give this a try.
Thank for the info

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water is ok even better with lime..tea and butter is a great way to get in the fat..coffee overstimulates you and you crash..alcohol are no no

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Coffee is not an issue for everyone and it also depends on the amount per day. Alcohol is a no-no for weight loss but otherwise it's fine in moderation.

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Iam Vegan and just starting to join the Ketogenic eating plan. Where do I font info on how many nuts/seeds/coconut oil/avocados daily I can consume to loss weight?
Many thanks Lara

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Hi Lara, you need to calculate your macros and track your macronutrients to meet your goals: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
More about keto & vegan approach: Ketogenic Diet FAQ: All You Need to Know

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I dont like to consume nightshades, I have SJOGRENS & lupus. Also Siezure disorder. My Dr had suggested I go on this Diet. Feels like my choices are limited. What do you recommended? I truly want high protein, low carbs high fats so I burn fat and drop 30 lbs hopefully by May. I'm willing to do the work.

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Hi Keonie, to start, please, have a look at this page: How To Keto
To find nightshade-free recipes, simply use the filtering tool on top (in allergies): KetoDiet Blog: Recipes

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Isn't we should avoid the nuts and berries because of high carbs quantity in them. If we can use them what should be the duration and all can you specify how we can take it...

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Hi Keshav, nuts and berries are fine in moderation - please, have a look at the full keto food list for more information: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

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Martina,
The part of the food pyramid illustration that shows how often is recommended, does it apply for the drink section only, or the food pyramid as well?
I am familiar with a few food pyramids and as far as primal or paleo nutrition pyramid goes like one from Dr Al Sears for example recommends that we eat meats often.
Thank you!

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Hi Marcelo, that section only applies to the drinks. The food pyramid goes vertically while the drinks horizontally.

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I also would love a small poster of this😊

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Thank you! We plan to do that 😊

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Hi guys,
I've been on Keto for a month now and lost about 15lbs. Now I'm in a stall. How can I resolve this. Also I'm way under in my calories for the day most days. Thanks

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Hi Michelle, this post should help: How To Low Carb: 15+ Common Weight Loss Mistakes

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I see your food pyramid has soda/soft drinks as something to avoid.  What if it is diet soda or I often have a monster energy drink-absolute zero?  Both are no calorie, no carb. Are those on the "things to avoid" list also?

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Hi Elizabeth, it depends. I follow a keto & paleo/ primal diet and therefore avoid all artificial sweeteners. Drinks sweetened with erythritol, stevia or other natural low-carb sweeteners are "allowed".

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I can't eat dairy, so what can I eat to replace the full fat dairy section of the pyramid?

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Hi Di, if you can't eat dairy, you can skip this section. Instead of dairy, you can use coconut milk, almond milk or other nut milks. Hope this helps!

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Let me count the ways in which you rock...good job. Keep rockin it. I've learned so much from my new keto family and I just wanted to say thank you from the bottom of my heart.

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Thank you so much Doug!

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Dear Martina,
I hope you don't mind that I've converted the text to Russian.
What about healthy animal fats? Lard, tallow, goose or duck fat are delicious. Mmm, and cocoa (or cacao, I am always confused here) should belong to somewhere.
Thanks for the clear pyramid.

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Hi Elena, not at all. Yes you are right, all these are suitable for a ketogenic diet. I just had limited space for the images in the pyramid. A complete list is here: Complete Keto Diet Food List: What to Eat and Avoid on a Low-Carb Diet

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Yes, she does rock!

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Thank you for this. It makes it so much easier to explain things to people who want to understand how this works. I think it would be a great idea to create this on manila paper with your kids.

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Thank you, yes it would!

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Thanks for this. It's great! So useful to give to family and friends who want to know what I will actually eat - much better than a written list of permitted foods.

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You're welcome! 😊

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Love this.  Thank you for developing this healthy pyramid.  I want to display it on my kitchen wall.  Do you sell a small poster size that I could frame and hang and/or give as gifts?

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Thank you Marjjane, that's so sweet of you! We don't have this service at the moment but I'll look into it and see if we can do that some time soon 😊

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Distilled spirits belong to the left of wine.  WIne definitely has carbs.  Distilled spirits (with no-carb mixers) have none.

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It's not just carbs - I wouldn't advice drinking spirits more often than wine but that's a personal choice 😊 Apart from other effects, alcohol blocks fat burning - that's why I put spirits last. Alcohol only in moderation (if any at all) - avoid for weight loss and have occasionally if in weight maintenance.

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Perhaps this comes into play when most folks make the decision to quit drinking they lose weight.  That has been my experience.

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