December 6

Low Carb and Keto Snack Pyramid – Eat from the Bottom Up


We are all familiar with the USDA Food Pyramid. It was an easy-to-understand visual display that promised that if you ate mainly from the food choices at the bottom of the pyramid, you’d achieve a healthy, balanced diet. Unfortunately, since that advice came out, obesity and diabetes rates have skyrocketed, indicating that it wasn’t the cure-all we’d hoped it would be.

Still, I liked the clarity of the pyramid graphic, so I thought, “Why not use it to simplify low carb and keto snacking?” Let’s take a look at what I came up with, and I invite you to comment and fill in any gaps that I may have missed.

Download My Free Low Carb and Keto Snack Pyramid:

Links Mentioned in This Video:
What Breaks a Fast Video:
Nuts Listed by Carbs: from
Saturated Fat Video:
Dark Chocolate Video:
Fruits Listed by Net Carbs:
Popcorn Video:

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More Videos by Dr. Becky:
3 Low Carb High Fat SNACKS to DIP & SHARE:
3 Ways to do Intermittent Fasting:
5 Low-Carb, High-Fat Foods to Eat Every day:
How to Make Weight Loss Easier after Menopause:

Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search:

Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.


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  • I found EPIC brand baked pork rinds with only ingredients of pork skin and salt. Very satisfying after a few pieces.

  • Thank you for putting this together.

    I’m ketovore-ish, so my carb intake varies between about 5-25 total carbs a day, most days below 20. I live in the bottom tier with occasional forays into the one just above. Most of my carbs come from dairy.

    I am learning the skill of intermittent fasting so I really try not to snack.

    However I think this is a really good “gateway” into the low carb lifestyle.

    If I find I must snack, for instance if I know I’m not able to have a full meal on time because of my schedule, I will have either a fatty coffee or a tablespoon pat of cold butter. Both are satisfying to me. If I am away from the house and I would have to buy something in order to snack, or have a good meal, well I would choose pepperoni, because of the keto protein-fat ratio. No need to add mayo, just eat out of the package (hopefully I have a napkin!) My husband loves pepperoni with cream cheese.

    I would add, have a drink of water, with the snack, it just helps with everything.

    Thank you Dr. Becky!

  • Natural saturated fats are just that “Natural” and beneficial. Fried chicken skin is a super snack assuming it has been fried in its own or other animal fat,

  • Thank you doctor Becky. Your videos and good advise has helped me a lot in my weightloss journey this year. Because of high bp i started in april my weightloss journey. I have since then lost 60 lbs and my bp is normal og my doctor very happy 😀. God bless you and merry Christmas to you and your family 🎄❄️


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