Dr. Douglas Howser: Welcome, everyone! Today, we’re diving into the basics of the Keto Diet and the Keto Food Pyramid. Whether you’re new to this way of eating or looking to fine-tune your approach, let’s break it down in a simple and digestible way.
What is the Keto Diet?
The ketogenic diet, or “keto,” is a low-carb, high-fat eating plan designed to shift your body into a state of ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates, which can help with weight loss, mental clarity, and energy stability.
The Keto Food Pyramid
Unlike the traditional food pyramid, which emphasizes grains and carbohydrates, the Keto Food Pyramid prioritizes fats and proteins while limiting carbs. Here’s how it looks:
1. Base of the Pyramid – Healthy Fats (70-80%)
Healthy fats form the foundation of the keto diet. These include:
- Avocados
- Olive oil & coconut oil
- Butter & ghee
- Nuts & seeds (almonds, macadamias, chia seeds)
- Fatty fish (salmon, sardines, mackerel)
2. Mid-Level – Protein (20-25%)
Moderate protein intake is key to preserving muscle mass without disrupting ketosis. Good sources are:
- Grass-fed beef & poultry
- Eggs
- Pork
- Fish & seafood
- Cheese (in moderation)
3. Top-Level – Low-Carb Vegetables (5-10%)
Carbs are restricted to 20-50g per day, mainly coming from:
- Leafy greens (spinach, kale, lettuce)
- Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
- Zucchini, peppers, cucumbers, and asparagus
Foods to Avoid:
- Sugar & processed foods
- Grains (bread, pasta, rice, cereals)
- Starchy vegetables (potatoes, corn)
- High-sugar fruits (bananas, grapes, oranges)
Final Thoughts
The keto diet is not just about eating fat—it’s about choosing the right kinds of fats, proteins, and carbs to fuel your body efficiently. By following this pyramid, you can stay in ketosis, improve energy levels, and support overall health.
Stay tuned for more insights on keto living! Until next time, eat well and stay healthy!