The Complete Ketogenic Diet Shopping List
- January 12, 2021
The reason why most people fail on the keto diet is due to the lack of preparation on their part.
In all diet programs, you need to be well-versed. Be prepared to make adjustments. You can not expect to be successful if you do not know the basics – the do’s and don’ts.
This article will serve as a guide for all the things you should stock up in your pantry to avoid grabbing any no-no food.
A basic compilation of all food selections suitable for your keto diet, this list will sure simplify things for you. No doubt about it.
Every Beginner’s Keto Grocery Shopping List
As a beginner, you may have noticed that most keto experts suggest the integration of whole foods in the diet. To be honest, this is essential to every diet. Your calorie intake should always be from whole foods that are of high nutritional value. The transition will make you weak at first, you will benefit from the vitamins and minerals that you can get.
The food quality is important. Try to go for grass-finished or grass-fed beef, chicken, and pork. Seafood should come from their natural habitat.
Why is meat highly recommended in a keto diet?
The ketogenic diet is low in calories but high in fat. Antibiotics and hormones are soluble in fat. This is why keto dieters should consume meats of high quality.
It is understandable that not everyone can afford grass-fed meat. For those under a strict budget, include lean meats on your ketogenic diet shopping list, instead. When cooking, opt for healthy and high-quality cooking oils. Livestock fed with grains are high in inflammatory profile (omega 6) and have decreased anti-inflammatory properties (omega 3).
So, aside from healthy traditionally-fed livestock, what else should you add on your keto diet grocery list?
Come on. This has to be the most basic one on the list. If you ever feel hungry, all you need to do is grab a piece of hard boiled egg to quench your desire to munch on some biscuits. It is also a perfect choice to add on any meal. Let us face it. There are times that despite eating a full meal, we do not feel full at all. Adding more protein like eggs is a good filler choice. You would not have any excuse to munch on anything unhealthy.
It should go without saying – all keto beginner grocery list should include a tray of organic eggs. With the number of things you can do to this, you will never run out of ideas.
2. Fish and seafood
Fish, especially wild caught ones like salmon, is a good addition to your keto diet. Healthy fats and protein are what your keto diet should be about. Preferably, it is best to cook it through steaming, baking, or grilling. If you do decide to fry it, coconut oil and olive oil are better options than canola frying oil. Also, do not use breading because it is rich in carbohydrates.
Are you a lazy cook? Then grabbing a handful of nuts to pacify your hunger is one of the helpful keto diet tricks. However, it is easy to go overboard. You must eat nuts in moderation. One way to do this is once you have ticked it off of your ketogenic diet shopping list, allocate a specific amount on small containers. You can carry one container per day to work. Or, you can use a measuring cup to restrict you from getting more.
Another healthy snack option that you should always have on your keto shop list are different types of berries. Blueberries are the best choice. Although it can be pricey, you will only need a limited amount, anyway. Otherwise, the sugar on these berries will have you exceeding the allowable amount of carbs you can consume in a day.
Non-starchy vegetables are ideal for keto. Potatoes and other similar vegetables are laden with carbohydrates, so it is important to keep them at bay. Vegetables like cauliflower and zucchini are perfect substitutes for products that are high in carbohydrates. Cauliflower is often used in place of rice, while zucchini pasta is also getting a share of the spotlight as a healthy alternative. Including these two on your keto beginner grocery list will give you a chance to experiment on the kitchen. Just be creative and resourceful. There are many online recipes that make use of these vegetables as primary ingredients for mouth-watering keto meals. Other vegetables like kale and spinach are rich and protein. You can use it for your keto protein smoothies.
Unlike many diets, keto diet is not really that particular when it comes to dairy. This is because milk products come with a good amount of protein and fats. However, not everyone is able to tolerate dairy well. If you are one of the latter, then go ahead and skip this part on your keto diet grocery list. But, if you are a few of the lucky ones, you can go gaga over cheese, yogurt, butter, sour cream, and other dairy products. Just be sure to select those that are not filled with sugar. You know, this is a no-no for the keto diet.
For non-dairy lovers, almond milk is a good source of milky goodness. There are also vegan shops that offer cheese, butter, and yogurt minus the dairy.
Also, for your beverage needs, you should only patronize one – water. Flush down your meat diet with loads of water. If your palate is itching for something hot and warm, coffee and tea are great choices. Skip the sugar if you can. For cold drinks, coconut water (again without the sugar) will surely put an end to your thirst on summer days. Very refreshing and delicious!
Now that you have this simple and basic keto diet shopping list, what are you waiting for? You can add some more stuff on the list, but most of the food here has got you covered. Head on to the nearest shopping market now!