Are you just starting a ketogenic diet and don’t know where to start? Don’t worry, this updated Keto Diet shopping list is coming to your rescue.
The following list is full of the most popular “ketogenic foods” divided into the respective categories. Ketogenic or Keto Diets are a form of low-carbohydrate diet in which less than 20 g of carbohydrates are usually consumed every day. Since glucose is limited by carbohydrate intake, your body will start producing ketones to feed your body.
Some believe that ketogenic diets are more effective in terms of fat loss due to this, but the important thing in any diet is the calorie deficit – remember that there is no magic in weight loss.
The next time you shop and stop guessing at the supermarket, use this Keto shopping list. These are the keto basics you need to get started on your health journey, so read and take notes.
Planning is everything when it comes to your diet and you will know how to create a deadly weight loss plan if you took a million pound mission training camp at the Curve. Whether you are planning your keto cheat strategy for an upcoming social event or preparing a meal for a work week, one of the best plans you can make is the Keto shopping list. You will soon start missing this list, knowing which foods make you feel better and will fill you up with your keto diet for a long time. Let’s start.
Also Read: Perfect Keto Diet Breakfast
Legend of the KETO DIET shopping list:
** 2 Stars indicate foods with some carbohydrates: eat in moderation! (2-4 portions per day max recommended for keto diets)
*** 3 Stars indicate moderate to high-carbohydrate foods – eat sparingly! (1-2 portions per day max recommended for keto diets)
THE KETO DIET SHOPPING LIST
Protein on Keto Diet
When on a keto diet, you need to pay attention to how many calories in what proportions you are consuming. In addition to carbohydrates and fats, you need to know how much protein keto contains is safe.
The first of many pioneers of the keto movement was the Atkins diet in the early 2000s. It is not really a keto diet, but rather a kind of low carbohydrate diet. Basically, limit your carbohydrates to almost zero and eat more fat and protein. It looks ketotic and will certainly establish nutritional ketosis at least occasionally. It is certainly much healthier than the standard American diet with high amounts of processed carbohydrates and sugar.
- Proteins are the only macronutrients that cannot be stored within the body.
- Carbohydrates are stored as muscle and liver glycogen (100-500 grams).
- Additional fats and carbohydrates are stored as triglycerides in adipose (infinite) tissue.
Protein must be converted to glucose through gluconeogenesis before it can be stored in the body.
Therefore, it doesn’t matter how many carbohydrates you consume, if you still eat too much protein. If there is an excess of blood glucose, it will not go into ketosis. Herein lies the difference between a low carbohydrate diet and a ketogenic diet: one maintains a metabolism that burns sugar, while the other passes to ketones.
List of Keto Protein Foods that you can shop for:
- Beef steak
- Ground beef
- Ribs (pork or beef)
- Roasts (pork or beef)
- Pork loin, chops or steaks
- Chicken (breast, thighs, wings)
- Cured meat
Seafood on Keto Diet
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, but practically free of carbohydrates.
However, the carbohydrates in the different types of molluscs vary. For example, while prawns and most crabs do not contain carbohydrates, other types of shellfish do.
While Shellfish may still be included in a ketogenic diet, it is important to take these carbohydrates into account when trying to stay in a narrow range. Here are the carbohydrate counts for 3.5 oz portions (100 grams) of some popular types of shellfish:
- Clams: 5 grams
- Mussels: 7 grams
- Octopus: 4 grams
- Oysters: 4 grams
- Squid: 3 grams
Salmon, sardines, mackerel and other oily fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people. In addition, frequent fish intake has been linked to reduced disease risk and improved mental health.
“It is recommended to consume minimum two portions of fish on weekly basis.”
List of Seafood on Keto Diet that you can shop for:
- Tuna fish
Dairy products on Keto Diet
Some dairy products are actually excellent sources of protein, fat, potassium and calcium and make a lot of sense for keto. But the keto diet is actually a bit more restrictive when it comes to other dairy products, and this is mainly due to one thing: dairy products equals sugar, which equates to carbohydrates.
Dairy products contain sugar, actually. This sugar comes in the form of lactose; that lactose breaks down into glucose, which is the sugar your body uses to escape ketosis. So, you can’t go crazy while consuming dairy products. But a quick glance at the nutritional data can help you determine which dairy products might be good and bad.
You don’t have to leave the dairy entirely if you want to keto. In fact, there are plenty of dairy options that will accommodate your 50 grams of carbs per day (or less!)
This means that you can have more leeway with some dairy products, like butter and cream, but not so much with others, like milk or ice cream.
List of Dairy products on Keto diet that you can shop
- Heavy cream
- Sour cream
- Cheese cream
Also Read: Keto diet: 7 Top Foods For Fast Weight Loss
Vegetables on Keto Diet
The general rule is to avoid any vegetables that grow underground. Although the ultimate goal is to avoid vegetables with a high starch content, it is allowed to consume vegetables with a slightly higher carbohydrate content.
These Keto approved vegetables are rich in nutrients and vitamins and aid digestion. If your gut isn’t happy, you’re not happy. While some people have trouble digesting some cruciferous vegetables, I can eat them every day and they really help get the fiber I need to stay “regular”. They also contain sulfur, which is also needed to help with intestinal health.
The vegetables you eat play a vital role in a successful low-carbohydrate lifestyle, so try to stick to this list of keto vegetables.
Here are some of our favorite vegetables approved for keto:
- Romaine lettuce
- Artichoke hearts
- Bok Choy
- Garlic **
- Onion **
- Blueberries ***
- Raspberries ***
- Blackberries ***
- Strawberries ***
- Blueberries ***
Nuts and Seeds on Keto Diet
In general, they are rich in healthy fats, low to moderate protein and rich in various nutrients. In addition, most are low in pure carbohydrates and high in fiber, including soluble fibers. Studies show that intake of soluble fiber helps lower blood sugar, control weight, promote intestinal health and provide other benefits.
Nuts and seeds are also portable, versatile, tasty and satisfying.
If your goal is to lose weight then take nuts and seeds in moderation. It is worth noting that even when we do not absorb all the calories from nuts, we still get the proper amount. In large amounts, walnuts can certainly delay weight loss and possibly even cause weight gain.
However, most types of nuts and seeds are excellent for the keto diet when consumed in moderation. If you avoid them because you think they are too high in carbohydrates, consider adding them again. They can only improve your health and make your keto lifestyle more enjoyable.
List of Nuts and seeds on Keto Diet that you can shop for:
- Almonds **
- Hazelnuts **
- Macadamias **
- Pistachios **
- Walnuts **
- Pecan nuts **
- Sesame **
- Sunflower **
- Pumpkin **
- Linen **
Condiments Allowed on Keto Diet
Can you add fats, oils, sauces and gravies to your food and be made of keto? What is better for your health?
Many foods have a light flavor: a buttermilk sauce, a hot sauce, a delicious flavor, a salty coral. And a keto diet must be high in fat to feel full after every meal. one
The number is the average amount of pure carbohydrates per 100 grams (3.5 ounces). 2 On the left, in the green zone, there are options with less than 5 grams of carbohydrates. The red zone options on the right are too many carbohydrates and should probably be avoided even in small amounts.
In the keto mustard-ketchup competition, who won? Mustard, without a doubt. Tomato sauce is full of sugar; Mustard often has very little or sometimes.
But again, read the label carefully as some mustard marks sneak into the sweetness. For example, traditional diazon mustard has zero carbohydrates, while some brands of “honey” mustard may contain 10 grams or more.
List of Condiments for Keto Diet that you can shop for:
- Soy sauce
- Spicy sauce
- Lemon juice **
- Lime juice **
- Unsweetened cocoa powder
- Unsweetened almond milk
- Nut butters **
- Flax meal **
- Almond flour / almond flour **
- Coconut oil
- Olive oil
- Pork rind
- Dried meat
Now that you have all your food, it’s time to plan your meals for the week so you can estimate how much to buy.