Do you wonder how to start a ketogenic diet?
Well, you should know what to buy first.
A ketogenic diet mainly focuses on low-carb foods but not all of these are suitable for this diet type.
In this article, you will learn the essential keto diet shopping list that can eventually help you achieve your body goals.
Keto Grocery List Idea: What Keto Foods Should Be On Your List
If you are new to this keto diet, you might wonder what is the best keto grocery list you should consider.
Because there are overwhelming foods and keto recipes, learning the essentials would help you achieve your weight loss goals.
1) Healthy fats from butter and cream
Two of the important products you should add to your keto shopping list include butter and cream cheese.
These keto-friendly foods contain healthy fats such as conjugated linoleic acid from grass-fed cows and fat-soluble vitamins.
If you would buy these butter and cream cheese, go for the deeper-colored ones as they are richer in vitamins and nutrients.
2) Coconut oil
Coconut oil contains high saturated fats. But, do not worry!
The saturated fats found in this product are healthy and can provide many health benefits.
As an alternative to this, you can also go for medium-chain triglycerides or MCT oil. This oil has no carbs, making it suitable for those who are on a keto diet.
3) Lard or Tallow
Another product you should add to your keto grocery list is lard or tallow.
These are healthy fats rendered from pork, beef, and lamb. Like avocado oil and olive oil, lard or tallow can also be used for cooking.
If you wish to cook, choose healthy oils and cook them with a high smoke point.
4) Avocados
If you are looking for the perfect food to add to your keto shopping list, you should always remember avocados.
They are high-fat foods that are easy to prepare. However, avocados contain high amounts of fiber. Thus, you should know how to compute your net carbs.
The total net carbs are calculated by deducting the food’s total fibers from total carbohydrates.
5) Low-carb nuts
Of course, you should not forget to add low-carb nuts to your keto grocery list.
These foods are easy to snack on and require no preparation. Some examples of these low-carb nuts include pecans, Brazil nuts, and macadamia nuts.
You can also try nut- butters like almond butter if you like! However, you do not have to stock every single kind of nut butter.
6) Beef, pork, and chicken
Of course, you would also want to add fat macros to your keto grocery list, and where would you get these? From beef, pork, and chicken thighs!
Beef provides moderate protein content. It offers higher fat than chicken thighs.
Aside from moderate protein, another benefit of consuming beef is that it gives high amounts of iron in bioavailable form.
7) Fatty fish
Fish and seafood should also be added to your keto grocery list.
They are rich in unprocessed fats such as omega-3 fatty acids that can provide antioxidants, cardiovascular health support, and immune system support.
Some of these foods include salmon, mackerel, and sardines.
If you are buying travel snacks made of fish and seafood, make sure that the oil they are canned with is either olive oil or avocado oil.
8) Eggs
Eggs are usually bought at grocery shopping. But, did you know that these can also be added to your keto grocery list?
These are budget-friendly foods that are rich in nutrients and amino acids such as choline. If you have an extra penny, you can go for pasture-raised eggs.
The darker the yolk means the higher concentration of the nutrients.
9) Berries
Berries should not be out of your keto grocery list!
These fruits are rich in antioxidants and can give a refreshing flavor to your diet but if you are worried about blood sugar spikes, you should minimize the consumption of these foods.
Some of these berries are strawberries and raspberries.
10) Leafy greens
Of course, if you are on a keto, you should never forget veggies in your grocery shopping.
These are low-carb foods but rich in minerals and fibers.
Some of these leafy greens include broccoli, spinach, Brussel sprouts, cauliflower, and asparagus.
Take note that you should not choose starchy veggies as these contain high net carbs. Some of these include potatoes and peas.
11) Dark chocolate
Dark chocolate is also a must for those who are on a keto diet. Of course, you should give yourself a little cheat time by consuming some dark chocolates.
You can also go for a bar of regular sugar-free chocolate but the dark one is better.
Dark chocolates contain more antioxidants and minerals than sugar-free chocolate. For snacks, you can consider fat bombs.
12) Full-fat dairy
Greek yogurt and sour cream are also great choices when you shop for keto products.
You can also opt for full-fat dairy milk such as coconut milk and almond milk.
Generally, milk should be avoided but you can still take those milk products with fewer carbs.
Keto Diet Grocery List for Specialty Ingredients
Apart from bone broth and the foods listed above, there are also some keto ingredients to make delicious recipes. Some of these include the following:
- Keto-friendly sweeteners such as monk fruit extract
- Thickening agents such as xanthan gum
- Flours such as almond flour and coconut flour
- Fresh herbs
Before using these keto-friendly sweeteners, thickening agents, herbs, and flours on your low-carb diets, you have to make sure that you are not allergic to any of these to avoid other health complications.
How Do I Start on a Ketogenic Diet
After knowing all the keto products you should add to your cart, you should know how to start this lifestyle.
Keto Foods and Meal Planning
To start, you have to create a keto meal plan. A dietitian and nutritionist can help you create a better keto meal plan with easy keto recipes.
A dietitian or a nutritionist can also help you formulate a keto meal plan that can make you avoid keto flu and help effectively lose weight.
If you start planning your keto meals, you have to plan for at least a week. There are also free recipes you can check out online.
What Should I Avoid on a Keto Diet
There are certain foods that you should avoid while on a keto diet. Some of the foods you should avoid include the following:
- Added sugars
- Starchy veggies
- Alcoholic beverages
- Canola and corn oil
- High sugar fruits such as apples and bananas
Also, when you are on a keto diet, you have to monitor your fat intake. Some foods are also high in calories so you should monitor your calorie intake as well.
Final Thoughts
Being on a keto means going for a low-carb diet and when you plan to start on this diet type, you should choose a high-quality fat source.
Aside from the foods you cook, you can also consider some keto-friendly snacks.
For a better meal plan, you can consult a nutritionist or a dietitian.
Frequently Asked Questions (FAQs)
What are the benefits of eating keto-friendly products?
Eating keto-friendly products come with many health benefits such as management of acne, weight loss support, cardiovascular support, and brain function enhancement.
What are the main keto ingredients?
The main keto ingredients are meat, fish, eggs, healthy oils, and water. Coffee and tea are also great beverages if you are on a keto as long as they are unsweetened.
What foods are zero carbs?
Some foods that contain no carbs include sardines, Caprese salad, dried seaweed, salmon, and apricots.