Developing shopping lists for any diet can be a daunting task. Most diets require followers to reduce their intake of certain foods – or in the case of keto, cut them out altogether. A ketogenic diet requires followers to cut out carbs to train the body to rely on fats for energy instead. Cutting out carbs may sound simple, but in reality… A LOT of foods contain carbohydrates in some way. Follow out keto shopping list for beginners to get you on the right track.
So, we’ve attempted to make things a little clearer for beginner keto dieters. Below is a list of foods permitted to be consumed during keto, which ensure the body stays in a state of ketosis.
These food types will allow you to stay on your feet with the diet. One of the biggest issues with any diet is having to hunt around for diet-specific foods, so we’ve listed things you can find in your local supermarket. The foods in this list will help you achieve and remain in ketosis, hopefully without missing bread too much.
(Be aware that this is an INCOMPLETE list – there are more foods, drinks, dressings and more that those in ketosis can eat. You may want to check out ketogenic cookbooks and other resources.)
Fruits and Vegetables
The goal here is to only eat fruits and veggies that are extremely low in carbs and high in fiber. Choosing the right foods in this group is essential for maintaining adequate nutrition and energy during ketosis. Some people may need to abstain from sugary fruits if their body reacts hyper-sensitively to natural sugars, as this will prevent ketosis.
Here are fruits and veg generally accepted in a ketogenic diet:
- Spaghetti squash
- Summer squash
- Bell pepper
Like everything else, even meats need to be watched for carbs. While they may be technically acceptable for this diet, you also want to avoid processed meats if you can. These can contain sugars but are also generally unhealthy, and the keto diet is about choosing foods that are healthier. Cured meats are also off limits as they contain converted sugars. High sodium meats can also be converted into sugar in the body. Make sure you read the label of everything you put into your body.
Here’s the kinds of meat you can consider including in a ketogenic diet:
- Chuck roast
- Chicken breasts
- Ground beef 80/20
- Whole chickens
- Hot dogs
- Breakfast sausage
- Ribeye steak
- Ground pork
- Polish sausage
- Pork steaks
- Chicken thighs
- Pork loin
- Pork ribs
- Lamb chops
- Ham steaks
- Ground lamb
- Luncheon meats
Many dairy products are good for carrying good fats – you should consume good amounts of high-fat dairy per day to keep your energy levels high.
However, watch very carefully for added sugars in creams, cheeses, and especially in Greek yogurts. Additionally, notice that milk did not make it on this list. That is because unlike other dairies, milk naturally carries sugar. Unsweetened dairy alternatives can be used instead.
Here’s what you can enjoy:
- Greek yogurt
- Heavy cream
- Hard cheeses
- Cream cheese (plus feta, ricotta, etc)
- Sour cream
- Unsweetened dairy alternative drinks like almond milk, coconut milk, etc.
This keto shopping list gives diet followers a basic foundation for grocery buying. Keep in mind that there are also zero-carb breads, rice and pasta on the market, so that ketogenic dieters can still enjoy their favorite foods and not feel so restricted.
Get creative with food as well – like making cauliflower pizza bases! Ensure you’re getting well-rounded nutrition and fuel by eating a lot of leafy greens and high fats.
Of course this doesn’t cover every item you can get when you’re at the grocery store. But it does give you a heck of a start!
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