What is Ketogenic Food Pyramid?
The Ketogenic Food Pyramid is commonly referred to as a form of nutritional guide. It consists of common food to consume and avoid while maintaining a Keto diet.
The food sources are categorized among 3 different tiers on a scale. The number of servings for each amount of food per day differs accordingly. Additionally, it also provides an estimation of the nutrients and energy requirements for various age groups.
Groups and Recommended Intake
The first tier consists of food with healthy fats. In this tier, the daily recommended intake is 4 – 10 servings per day. The group of fats has a wider range of serving sizes as fatty acids are the core of the ketogenic diet.
The second tier consists of foods with high proteins. These can be found in eggs and meat. In addition, consuming a small proportion of nuts is beneficial as they contain healthy fats. These fats produce beneficial effects on the lipid metabolism during treatments for a ketogenic diet.
The daily recommendation of intake is 4 servings per day. However, the consumption should be limited for ultra-processed meats such as sausage and hamburger. This is due to the high levels of saturated fats and sodium.
The third tier consists of 3 groups: high carbohydrate vegetables, low carbohydrate vegetables, and fruits.
Intake of fruits and vegetables provide the vitamin and minerals we need. Furthermore, it provides minerals to replenish the lack of it from fats and proteins. The daily recommended intake is 2 servings per day for fruits and vegetables.
Nonetheless, the consumption for these food sources should not exceed the recommended amount in the keto diet. (Pérez-Guisado, Muñoz-Serrano and Alonso-Moraga, 2008)
Individuals should consider their consumption amount based on preferences and dietary habits. This ensures that the food plan will be effective and the effects will be suitable for every individual. (PRUDENCIO et al., 2017)
To help kick start your keto diet, here are local food meals that would suit your taste buds!
- Keto Kong Pao Chicken with Zucchini Noodles
- Coconut curry chicken
- Stir fried Keto noodles
RUDENCIO, M.B., LIMA, P. de A., FREITAS, M.C.P. de, CARTOLANO, F. de C., MURAKAMI, D.K. and DAMASCENO, N.R.T. (2017). Ketogenic food pyramid for patients with refractory epilepsy: From theory to clinical practice. Revista de Nutrição, [online] 30(1), pp.99–108. Available at: https://pdfs.semanticscholar.org/c0dd/40b6442a3c72e937f35628fbfc6c179ae938.pdf?_ga=2.92511325.1195248686.1596619887-2137287167.1596421757.
Pérez-Guisado, J., Muñoz-Serrano, A. and Alonso-Moraga, Á. (2008). Spanish Ketogenic Mediterranean diet: a healthy cardiovascular diet for weight loss. Nutrition Journal, 7(1).