There are several reasons why keto dieting is so popular today. First, it helps people lose weight. Second, it helps avoid heart disease by stabilizing your cholesterol level. Third and last to this list, it provides an effective nutrition ideal for the body by following the keto food pyramid. For a ketogenic enthusiast and even those who are not, knowing what keto food pyramid is and understanding how it works is worth it, especially if there is a constant struggle with weight management and other figure issues.
Just a brief scientific background, keto dieting is essentially the process of sticking to a keto food pyramid in order to get rid of the fat-culprit carbohydrates. It means that once you are into a keto food pyramid commitment, you are only allowed to eat high-fat food and rid yourself of high-carb food like rice, pasta, and sugary drinks. They are tempting, but they are hazardous to the human health.
Now the common confusion of newbie keto dieters is that if they want to lose some fats, then why should they intake high-fats food? Wouldn’t it be contradicting? The answer is no. In fact, the body needs more fats in order to produce ketones in your liver so that fats can be burned and be the energy source.
Normally, the body uses carbohydrates for energy, so the fats are not used but rather just stored in the liver. By committing to a keto food pyramid, the body takes the fat instead of carbohydrates which makes it sound like a recycling concept, and yet it is very beneficial to the human body.
Several studies have shown that keto diet has been helpful in avoiding and helping treat several types of diseases and conditions such as obesity, type 1 & 2 diabetes, pre-diabetes, high-blood sugar, epilepsy, polycystic ovary syndrome (PCOS), Parkinson’s disease, traumatic brain injury and Alzheimer’s diseases.
Keto Food Pyramid Inclusions
Similar to the usual food pyramid, the keto food pyramid is also inverted. But here, the ones on the very top or the ones which are the most essential are the protein-enriched food like seeds, nuts, and berries. Protein is a known source of energy, and it is the building block of muscles, bones, blood, and even skin.
Next to protein in the keto food pyramid are the dairy and nuts products. They are rich in nutrients, have few calories, and with a bulk amount of vitamins and minerals. Products like cheese and nuts are into this category. They are a great source of protein, calcium, zinc, phosphorus, vitamin A and vitamin B12 essential to making the human body in a great condition.
Another important group in the keto food pyramid is the vegetables which are low in carbs. Of course, the body needs the green food group as they provide potassium, folate (folic acid), fiber and vitamins A, C and E essential to the body. Vegetables play a crucial role in maintaining a balanced nutrient, and it helps in avoiding heart diseases by gearing up the immune system. Examples of low-carb vegetables are onions, squash, mushrooms, zucchini, avocado, spinach, and cauliflower.
Non-starchy vegetables are also part of the keto food pyramid. Artichoke, asparagus, artichoke hearts, bamboo shoots, baby corns, beans, and bean sprouts are some of them. As a rule, it’s not just high-fat and high-protein food that is included in the keto food pyramid but also fiber-rich and antioxidant-rich food. After all, balance is still the key to a successful dieting.
Lean meats such as top sirloin, pork tenderloin, top loin roast, and bottom round steaks are also included in the keto food pyramid. Lean fish which is a huge source of Omega-3 fatty acids is part of the ketone diet as well. This food group reduces the risk of having a cardiovascular disease because they don’t contain any cholesterol. If someone is in a keto food pyramid diet, he or she can also enjoy the eggs and fatty meat and fish such as liver and salmon.
What to Moderate
Committing to a keto diet and following the keto food pyramid also includes moderating the intake of some food and beverages such as coffee, wine, and spirits. They have the tendency to disrupt the overall body performance by blocking some of the brain pathways.
What to Avoid
Food such as burgers and processed food should be avoided by a person who is into a keto pyramid diet. Beverages such as soda, factory-made meat like hotdogs and corn-beefs are also a huge no-no. Sugar must be removed from the diet as well as the gluten-enriched grains such as the unhealthy type of bread. Potatoes, whether it’s fried or baked should also not be tolerated as it would make the process back to square one.
Basically, going on a keto diet becomes easier if the keto food pyramid is followed. Making the right food choices contributes greatly to the overall health of a person that’s why it is very important to choose the food wisely. The person committed to a keto diet needs to forget carbs, be serious about the high-fat food, and drink water like it is his or her last sip. Yes, water is very essential if one wants to be successful in undertaking the keto pyramid diet.
How to Get Started
- Reduce carbohydrate intake to 20 grams of net carbs
- Consume about 0.7 to 1.2 grams of lean protein
- Increase consumption of healthy fat
- Increase intake of salt, magnesium, and potassium for electrolyte replenishment
- Drink plenty of water
Ultimately, taking things in balance, one must always remember that too much of anything is not good and too little could mean deprivation. The body will react to what he or she eats or intake. He or she must offer his or her body a Low recipe meal kits, and it will glow. Failure to do so will make it sick and deteriorate. In the end, the disciple will still be the main ruler whether he or she would succeed or fail in following the keto food pyramid.
Also published on Medium.