Ketogenic Diet Shopping List Ideas

Discipline and dedication is vital if you are really motivated to do the keto diet as well as its specific requirements.

Ketogenic Diet Shopping List

First off, what is ketogenic diet?

Ketogenic diet. A low-carb, high-fat, moderate protein kind of diet. The goal of this kind of diet is to reach the metabolic state called ketosis. It is when the fuel energy source of the body turns from glucose to fats (or ketones). Meaning to say, the body burns fats for fuel instead of the sugar flowing in our bloodstream.

Many people are doing keto diet because of the numerous health benefits anchored with it. However, many of them don’t know where to start. The low-carb, high-fat, and moderate protein is also a big question for them.

In this article, we will tackle the food that is allowed in a keto diet as well as some simple grocery tips that beginners can easily follow.

Keto Diet Ideal Shopping List

Discipline and dedication is vital if you are really motivated to do the keto diet. It has very specific requirements to follow like we’ve mentioned the high fat, low-carb, and moderate protein. Whole food is the keyword in preparing your keto meal. The calories that your body will consume should be extracted from whole foods. So, when shopping, remove any heavy carb grocery items from your head. This include breads, starchy vegetables, grains, sugar, processed food, and other natural sweeteners.

Shopping List for Meat

When shopping meats, you should consider shopping beef that is grass-fed and grass-finish; pork and chicken that are pasture raised; and seafood that is wild caught. This is important in doing a keto diet because it is high in fat. So, if possible get the highest quality of meat you can get. Alternatively, a leaner cut of beef is passable if grass-fed/grass-finished meat is not available. Adding a high quality, nutritious oil is also vital in the absence of high-quality meat.

Eating meat, poultry, and pork that are raised and fed in the traditional way is also a practical way to gain the essential nutrients omega 6 and 3. Omega 6 is the pro-inflammatory substance while omega3 is the anti-inflammatory. The two omegas will become rich in livestock if they are grass-fed or pasture raised.

Shopping List for Fats

With consuming fats, you should focus more on taking fats that are anti-inflammatory. Omega 3 fatty acids contain the anti-inflammatory substance but not all omega 3-containing food is alike. Our body used the EPA and DHA omega 3 fatty acids. Meanwhile, ALA is also an omega 3 fatty acid but the body is not much of need of it. So, consider the following list of food and oil that possess omega 3:

  • Egg yolk
  • Walnuts
  • Algae
  • Hemp seeds
  • Flax seeds
  • Chia seeds
  • Salmon
  • Grass-fed and finished beef
  • Cod liver oil
  • Grass-fed ghee
  • Sardines
  • Grass-fed butter

In this list, fish like salmon and sardines are the food that is rich in DHA and EPA omega 3 fatty acids. Seeds and nuts, on the other hand, contain the omega 3 fatty acid ALA. This doesn’t mean that you should throw away and exclude all the seeds and nuts out of your keto diet. You can still eat these nuts and seeds but your main focus should be on those food which can supply you with sufficient anti-inflammatory fatty acids. Therefore consider eating fish and omega 3 supplements.

Shopping List for Proteins

Spicing your breakfast coffee with collagen peptides is linked to a lot of positive health outcomes including having healthy skin, joints, and hair. But when choosing collagen peptides, make sure to pick grass-fed and pasture-raised as well as free from soy, gluten, dairy, and growth hormones.

Additionally, these ingredients may give you some idea what proteins to shop in the grocery:

  • Uncured bacon
  • Ground beef
  • Chicken breast
  • Breakfast sausage (you may choose either from pork or chicken)

Shopping List for Vegetables

To access your keto diet goal, non-starchy vegetables are the key. Avoidance of some non-starchy vegetables only occur if you are allergic and sensitive with it; thus resulting in some unwanted side effects such as gut issues.

Shopping List for Fruit

Here are some grocery list of low-carb fruit in which you may choose:

  • Squash
  • Lime
  • Olives
  • Coconut
  • Peppers
  • Eggplants
  • Berries including strawberries, blueberries, raspberries, and blackberries
  • Avocado
  • Tomatoes
  • Cucumbers
  • Lemon

Shopping List for Dairy

The basis and foundation of dairy food that are allowed for keto dieters are as much as possible grass-fed and grass-finished dairy.

  • Eggs
  • Cheese
  • Butter
  • Salted butter
  • Bleu cheese
  • Cottage cheese
  • Cream cheese
  • Plain goat milk yogurt
  • Sour cream
  • Heavy whipping cream
  • Nut milk
  • Plain Greek yogurt

Shopping List for Sweeteners

Here are some guidelines for choosing sweeteners:

  • Erythritol
  • Stevia
  • Allulose
  • Swerve
  • Monkfruit
  • Truvia

Shopping List for Pantry Items

  • Grass-fed protein powder
  • Coconut flour/butter
  • Cacao butter/powder
  • Almond flour/butter
  • Bone broth
  • Fermented vegetables
  • Grass-fed gelati
  • Grass-fed collagen
  • Apple cider vinegar
  • Dried herbs and spices
  • Dill pickles
  • Sea salts
  • Balsamic vinegar
  • Jerky
  • Coconut milk/cream
  • Nuts/seeds
  • Vanilla extracts

Shopping List for Spices and Oil

  • MCT oils
  • Coconut oils
  • Sea salt
  • Pepper
  • Garlic powder
  • Cinnamon
  • Ground ginger

Guideline recipes

Transitioning from consuming high-carb to low is not easy. The aim of the dishes below is to make the transition process much easier. You might be familiar with some of the suggested dishes below, but with much lesser carbs.

  1. Egg Roll in a Bowl – If you are looking for a traditional egg roll taste minus the carbs and unwanted additives, this recipe is your best match. It has an amazing flavor, it’s quick and easy to prepare, and it can be eaten all week long. If stock in the freezer, it can be preserved up to a month.
  2. Chicken Cobb Salad with Avocado Lime Dressing – Ah salad! The most delicious way to stay healthy. And this dish is not excluded from that description. And can stay in the fridge and you may grab it for one week lunch.
  3. Creamy Garlic Mushroom Chicken – This food is perfect for dinner! It can be prepared in less than an hour. It is delicious that even the non-keto dieters like its flavourful, creamy taste. Plus, it is low carb and easy to make. Additionally, it can be prepared ahead of time: eat it or stock it. You may consume it up to 30 days after freezing up.

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