Did you know that in the US alone, approximately 300,000 people die from health complications resulting from obesity? Alarming, isn’t it?
Ironically, there are very few statistical figures that represent success stories. Happy narrations, how an individual took control of their health, remain very few.
Yet it does not mean such accounts do not exist. If we take an optimistic look around us, we will find many individuals who were able to climb the Everest of cutting back pounds from the weighing scale. They did that without compromising health. Yes, you heard it right. The ketogenic diet contributes hugely to weight maintenance.
The ketogenic diet is not a new fad. First introduced in 1920, controlled portions of carbohydrates were given as therapeutic meals to manage seizure activity in patients with epilepsy. Medicines replaced diet therapy for epilepsy. However, low-carb/high fat version persisted, which we recognize as the ketogenic diet.
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So if you are ready to feel great without brain fog, let us hit the keto road. The main important keto gear is equipping your kitchen with healthy fat options and high-quality proteins. You can go easy on carbohydrates. For some that may be challenging. But seeing the results one-on-one will keep you motivated.
A keto diet grocery list furnishes you in advance. As most of the meal preps would take place at home, keto grocery list helps you manage your time and effort in a well-organized way. In keto, you are competing against yourself.
A competent and resourceful contestant never meets failure in keto. So get ready to gear up. Clear any doubts or myths regarding different food items. Let us hit the shopping aisles.
The Basics of a Keto diet Grocery List
The ketogenic diet is a high-fat diet. Yet, it does not cut down on major food sources. Catering to moderate amounts of high-quality proteins and minimal portions of carbohydrates. Keto diet swaps the energy source from carbohydrates to fats. Once the intrinsic fat burning mechanism switches on, the body starts losing actual pounds.
The best thing about the keto diet is that it curbs away unwanted food cravings. One may experience sugar yens in the beginning before the body enters ketosis. It creates weak moments where one may succumb back to unhealthy eating binge.
For that, it is necessary to equip yourself with keto diet grocery list and furbish your pantry and refrigerator with necessary items. It will help you organize and manage your keto recipes in a better way. Once you get the hang of it, you will find yourself making menus in advance.
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There are some staples in a grocery list for keto. You will have to have them in stock always. Other items like fruits and vegetables are purchased fresh as per requirement. Read on to know what food items enlist the macronutrients. Know your options for drinks and snacks.
Fats for a keto diet include different kinds of oils as well. It also enlists food products with a full-fat label.
- Almond Butter
- Avocado Oil
- Organic Butter
- Peanut butter
- Cocoa Butter
- Coconut Oil
- Fish Oil
- Flax Seed Oil
- Grape Seed Oil
- Hemp Seed Oil
- Macadamia Oil
- MCT Oil
- Full Fat Mayonnaise
- Olive Oil
- Walnut Oil
- Heavy cream
- Cream cheese
Of course, all these fats and oils have their specific culinary roles in a keto diet. You cannot use the oil used for dressing to fry your eggs. So you have to know their exact place in the keto diet grocery list. Fats add flavor to your meals in addition to satisfying satiety levels. In keto diet, they act as an energy replenishing source. So a high-quality fat source remains a staple of the keto diet.
Then it is not necessary to purchase all the oils at one time. Select a fat source for cooking and another as a dressing for your vegetables or salads. Some of these products as guacamole, cream cheese, peanut butter, almond, and cocoa butter are integrated into recipes for your snacks. Coffee or tea makes use of coconut oil, butter or heavy cream instead of milk. Sesame or peanut oil make excellent drizzle for Asian recipes.
Oil and fats sources obtained from simple grinding, pressing, low heat separating or churning maintain their original nutrient content. Commercially extracted oils as canola or corn oils undergo excessive processing and lose their nutrient advantage. So avoid them in keto diet grocery list.
Keto diet grocery list must contain high-quality protein sources. The list caters to budget-friendly options. Select one according to your taste.
- Seafood includes all kinds of fresh and frozen fish. Fish high in fat as salmon, tuna, trout, sardines, and mackerel make a perfect choice. Crabmeat, oysters, shrimps are some other fat-laden options.
- Beef and organ meat deliver high-quality protein servings.
The human body is capable of synthesizing 20 amino acids (the building blocks of proteins). There are nine amino acids, called the essential ones, which our body cannot make. They must be ingested via food. Animal proteins as seafood, beef, and poultry remain the best protein sources. Among plants, some nuts and seeds serve the purpose.
- Seeds as Chia, Flax, Hemp, Pumpkin, Safflower, Sesame, and Sunflower
- Nuts & Legumes as Almonds, Brazil Nuts, Coconut, Hazelnuts, Macadamias, Pecan, Pistachio, and Walnut
Keto diet is not radical. It does not cut back entirely on carbohydrates. However, the quality and quantity of carbohydrate intake changes. Instead of processed dietary items that contain simple carbs, complex variety is included in the keto diet grocery list.
That too in small quantities, only 5-10% of the total macros. Enlisted below are some of the keto-friendly carbs that must make it to your keto diet grocery list.
- Low-carb vegetables include all the non-starchy variety.
Spinach, kale, lettuce, iceberg, broccoli, cauliflower, zucchini, Brussel sprouts, Arugula, Asparagus, Bok Choy, cabbage, celery, cucumbers, garlic, green beans, eggplant, radish
- Low-carb fruits
Avocados, berries including strawberries, blueberries, blackberries, Cranberry, Lemon, Lime, green olives, tomatoes, raspberry, rhubarb, green olives
Keto diet grocery list is devoid of milk and milk products. However, there are many alternatives available that make up for your dairy-cravings. The milk alternatives should be unsweetened.
- Almond Milk
- Coconut Cream
- Coconut Milk
- Greek Yogurt
- Heavy Cream
- Sour Cream made out of full fat cream
- Soy Milk
- Whipped Cream
- Grass-Fed Butter
Cheese is one of the best alternatives to milk. Almost all types of cheese make it to keto diet grocery list. These include:
- Bleu Cheese
- Cottage Cheese
- Cream Cheese
- Ricotta Cheese
The best drink to have in the keto diet is water. Zero calories and refreshing without guilt. Staying hydrated is essential in a keto diet. Adding a little bit of salt to your water wards away any signs of keto flu. Plus, it replaces essential salts lost during activity.
If you are not used to drinking too much water, try adding a little flavor to your water. Add keto-friendly herbs, fruits or berries and enjoy the subtle flavor. You can use mint leaves, cucumber slices or berry slices to add the flavoring. Few slices of lime or lemon add a zing to your drink. So make sure to add these keto-friendly ingredients in your keto diet grocery list.
Black tea and coffee without milk are caffeinated options. If you are not in the habit of taking tea and coffee without milk, add heavy cream. No sugar, please.
Herbal teas as cinnamon and green teas also make great options as drinks. They are especially good at increasing your metabolic rate. A good adjunct to weight loss protocol.
If fizzy drinks and soda made an important dietary component, then it might be difficult to leave them if you are a newbie to keto. Try switching to diet soft drinks. However, they should be taken in moderation and only when required. Ultimately, you will have to quit them altogether from your keto diet grocery list if you want to keep up with your weight loss mission.
White wine and dry variety is allowed in keto but once in a while. You can have vodka, gin or whiskey as they contain no carbs.
For the love of keto, all kinds of sugars, natural and artificial, must remain excluded from the keto diet grocery list. Here is why:
Artificial sweeteners or dietary items containing them keep the sugar cravings coming back again and again. They promote snacking and unnecessary munching. These ingredients keep you clasped with your old sugary habits. The result is Weight gain or weight stall while on the keto diet. You might not know and you are struck off keto. Disheartened, you might do away with the effort of losing weight at all.
However, old habits die hard. To break away from sugar dependency, some of the least harmful options include:
- Monk fruit
These sugar alternative may help you embark on your keto journey. There comes a time in keto when the sugar cravings recede in frequency and strength. These sugar alternatives will last you through the initial stages of keto.
Stevia is available in drops and powder form. Derived from the leaves of plant Stevia Rebaudiana, this is sweeter than sugar. So less is more of stevia. It contains no carbs or calories. It does not cause a spike in blood sugar and insulin levels.
Monk fruit is derived from a fruit prevalent in Southeast Asia. It contains 250 times the sweetness of sugar. A new product, it helps to maintain blood sugar and insulin levels without dangerous spikes. With a better taste profile than stevia or Erythritol, it delivers good results in baking and cooking. The product is easy on the stomach. Because of these upshots, it is expensive than its counterparts.
Flours and Meals
Though bread and its kinds do not make a keto-friendly option, you can add different flours to keto diet grocery list. If you love baking, you can bake your keto-friendly bread, cakes, muffins, pancakes and so on. Purchase a variety or two according to your budget.
- Acorn Flour
- Almond Flour
- Almond Meal
- Cocoa Powder
- Coconut Flour
- Flax Seed Meal
- Protein Powder
- Psyllium Husk
- Sesame Seed Flour
Out of these, almond meal and flour, psyllium husk and cocoa powder are a must-have in your pantry. Lots of keto-friendly recipes make use of these ingredients. So having them handy can save you from guilty food indulgences.
Keto is known to keep the edge off unwanted hunger pangs and cravings. However, if you are having a difficult time till next meal, keto-friendly snacks may save you from trouble. Here are some healthy keto snacking options:
- Hard-boiled eggs
- Cold cuts
- Macadamia nuts, pecans, and Brazil nuts
- Dark chocolate
- Veggies with dip
- Berries with Greek yogurt or cream
- Pork rinds
- Bulletproof coffee
- Keto hot chocolate
If your cravings for snacks is awful, then try adding more fat to your main meals. Alternatively, you can add a hefty fat portion with your snack. For example, hard-boiled eggs with cream cheese, a tablespoon of ghee or butter in your tea.
If you are traveling, you need to be prepared in advance with on-the-go keto snack options. Keep salami bites, pork rinds, dark chocolate, meat bars, and coconut chips.
Hopefully, this keto diet grocery list keeps you motivated enough to stay on keto track.