What Can I Eat on the Keto Diet? Presenting the Ketogenic Food Triangle!
Like the idea of the Ketogenic diet but don’t know what you can eat?
Then here is the Keto Diet Food Triangle giving you a good sense of what you should be eating, how much, and which foods to avoid.
This Ketogenic Food Triangle is perhaps the best and most comprehensive available. I recommend that you copy it to your phone for when you are out Keto grocery shopping, or even print it out and stick it on to your fridge as a reminder of what you can eat during meal prep or when you are just hungry.
Although not specifically a calorie controlled diet, in the context of the Ketogenic Food Triangle its also useful to consider what proportion of your calories come from each of your macro nutrients – being fat, protein and carbohydrates.
On a Ketogenic Diet you should be getting between 75% and 80% of your calories from fat, about 20% of your calories from protein and only 5% of your calories from carbohydrates.
Let’s work this out in an example:
Let’s say you start your Ketogenic Diet with a plan to consume 1750 calories per day. There are 9 calories in a gram of fat, 4 calories in a gram of protein and 4 calories in a gram of carbohydrate (not including fibre indigestible fibre).
Your Keto diet macro nutrient grams break down as follows:
Fat calculation = 1750 calories * 0.75 (for 75%) / 9 (calories in a gram of fat) = 145 grams of fat per day!
Protein calculation = 1750 calories * 0.20 (for 20%) / 4 (calories in a gram of protein) = 87.5 grams of protein per day!
Carbohydrate calculation = 1750 calories * 0.05 (for 5%) / 4 (calories in a gram of carbohydrate) = 22 grams of carbs per day!
This brings your carbs roughly in line with the first of the 3 rules of the Ketogenic Diet – which is to have 20 grams net carbs each day. Of course, the actually number of net carbs that you should have can vary depending on your tolerance for carbohydrates – in other works, depends on how many carbs you can consume without being thrown out of ketosis. But more on that in another article.
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