The Ketogains Food Pyramid

The best way to learn how to follow the Ketogains program is understanding our food pyramid. This Infographic will guide you in the correct ways to plan your macros and eat accordingly, without risking any setbacks to any of your goals.

More than just focusing on what to eat or what not. We emphasize the correct amounts of macros and how to calculate them as well as those elusive electrolytes which are one of the main causes for several of the sympthoms a lot of our members report when first starting keto. So grab the Ketogains food pyramid, share it everywhere, print it in poster size and have it in your kitchen


Food Pyramid

About Author

Amateur natty bodybuilder/powerlifter, marketeer, entrepeneur and all around great guy... Lifting since 1996, ketogenic since 2001.


  1. Susannah Sabine

    hi – Are there any foods that are Ok to just snack on? Part of the move to this sort of diet (for weight loss) is retraining habits around eating. I thought I was doing ok eating wise – but after 6-7 weeks I haven’t lost any weight – then I read that milk is not ok – and that was my go to food / drink when I was down and feeling the need for something but trying to be “good” and not eat things I shouldn’t.

    1. darthluiggi (Post author)

      “Snacks are for babies”

      Its better to try to change the habit of snacking. Its mostly due boredom. But… if you are going to do it, choose low calorie foods that are fibrous or high in sodium: celery. cucumber, pickles.

  2. Lisa Colon

    I am just curious. The pyramid says water or non-caloric drinks according to thirst. Most people say you should drink half your body weight in water. Personally, I am not a big drinker, and would love to not HAVE to drink half my weight in water. So, which is it and why?

    1. darthluiggi (Post author)

      You don’t “need” x amounts of water. Its a myth.

  3. Hannah

    Tbs for Tbs, butter is lower in calories than oil (due to suspended milk proteins and water). The comment about avoiding it because of its high calorie count makes no sense.

    1. darthluiggi (Post author)

      The context still applies, and butter is not the best source of calories for a lot of people due inflammation. Ghee is a better option.

  4. Tim Nye

    I love this website. I am just starting Keto. I am trying to do Keto as close to Pescatarian without dairy so my protein sources would be mostly smoked Salmon, grilled salmon and eggs. Do you see any concerns with this. I was also planning on using Vegan protein to compliment as needed. I have 150 lbs lean mass and planning on eating about 120g protein for maintance. I am trying to lose fat.

  5. Markku

    If I weigh 100kg I should eat 200g of protein and 30g of carbs.. that is 920kcal.. my daily calorie consumption is about 2920.. that leaves about 2000kcal of fat or 65%..
    Sounds like the diet is based around fat, not protein if my calculations are correct.
    How would you like to comment?

    1. Luis Fernando Martinez Funes

      Do you weight 220 pounds of lean body mass? What’s your total weight then? what are your objectives? cut? maintenance? If 220 pounds of lean body mass.. then yes… that’s 200 grams of protein, then carbs and then use fat to your objectives, it comes either from your plate or your body.
      And yes, a Ketogenic diet is based on optimizing the body’s use of fat.

  6. Liam

    This is a very helpful guide. When I tried a ketogenic diet in the past I think was eating way more than 25 grams of net carbs a day just through foods like cabbage, broccoli onions, and almond butter. Also I never knew cheese can contain significant amounts of lactose.


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