Keto is a great health-kick but if you don't stock your pantry right it can be an absolute headache. Unless you know how to shop right. Once you've got the keto shopping list sorted, the diet just falls into place.
You'll feel more energetic and fit than you have in your life. So if you're ready to check out the ultimate keto shopping list, read on!
What is the Keto Diet?
The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan. It's got immensely popular for its effect on energy levels, and for how well it burns fat. It calls for moderate amounts of protein, reduced carbs, and increased (good) fats.
So how do you lose weight by upping your fat intake? Carbohydrates from starchy or sugary foods are turned into glucose in the body. If we have enough of that in the body, the body will use glucose as fuel.
Keto diet researchers say that if we reduce our carbs intake, our body burns stored fats for energy instead of glucose. That's why you're welcome to butter, cheese, and bacon on the Keto diet. Once your body enters a state of continuously burning fats for energy, we say you have entered ketosis.
For most people that means limiting carbs to 50 grams a day. You can use keto tests to check where the right amount is for your body. Because we ‘re all built differently some of us use carbs more and others less effectively.
Is the Keto Diet Right for Me?
You should keto if you want to lose weight and generally fuel your body on the sorts of foods it runs best on. People on the keto diet report improved cognitive function. They even feel generally more alert, with more sustained energy throughout the day.
Who Shouldn't Try Keto?
If you're pregnant or breastfeeding, it's not the best time to start the diet. The same goes for anyone with gallbladder or liver conditions. Like any other diet or exercise regime, you want to check in with your doctor to make sure it's something that's safe for you to try.
Is It Hard to Start the Keto Diet?
It isn't hard to stick to the keto diet if you shop right. The real secret is to live by whole foods. Once you get in the habit of using meat and vegetables as your base, it's simple. You may experience something known as ‘keto flu' in the beginning, but this generally passes within 2 or 3 days.
Keto flu symptoms are a sign your body is learning to process energy differently. Symptoms of include lethargy, dry skin, and lips. Your body has run out of sugar to burn for fat, and these are symptoms of the body's transition into burning fat for fuel.
Drinking water, and even upping your salt intake can help. A good trick is to add an occasional oral rehydration sachet to your water can help minimize symptoms.
The Ultimate Keto Shopping List
It's easy to stick to a diet if it's simple to begin with. We kept that in mind as we designed this shopping list with the bare basics that will make for yummy and nutritious meals. You want to make sure you won't feel like you're missing out on the keto diet, and there's really no reason you should.
Best Keto Meats
On a keto diet plan, the quality of every nutrient counts. That's why you want to shop for free-range, grass-fed and grass-finished beef, chicken and pork. You'll notice the difference in the flavour of the meat of animals raised in organic and ethical ways.
Wild caught salmon is another great keto option. If you're on a budget, canned tuna and salmon will get you by. You can cook raw meats with some avocado, hemp or olive oil, and put a dollop of organic butter on top once it's ready to plate.
Best Keto Fats
When you shop for Keto fats, choose fats high in omega 3 and clear your kitchen of those high in Omega 6. Omega 6 fats like canola and vegetable oil are inflammatory, placing stress on the immune system. Foods and oils high in Omega 3 fats include salmon, nuts and seeds, sardines and egg yolks, so put those on the list.
Buy cooking oils like avocado oil, hemp oil, and extra virgin olive oil. Get some grass-fed organic butter for both cooking and flavouring your keto diet. Quality, omega-3 fats are key to feeling sated on the keto diet.
You'll also likely see the difference they make to your hair, skin, and nails within a month or so.
Best Keto Vegetables
All of them! Well, almost. Avoid starchy vegetables like potatoes, sweet potatoes, and corn. Everything else is fair game.
Fill up on leafy greens and make sure every meal you eat has a variety of coloured vegetables. That's an easy way to ensure there's a great range of vitamins and minerals on your plate.
Best Keto Fruits
You want to favour vegetables over fruit on the keto diet since some fruit can have a higher glucose count. The sorts of fruit you should buy to go keto include pears, avocado, coconut, olives, lemons, limes, and all berries.
Best Keto Dairy
As with meats, look for grass-fed dairy wherever you can, and avoid anything with sweeteners. Beware of anything that is ‘low-fat', as these generally up the sugars to get some flavour back in. Plus, on keto, we're all about those healthy fats!
Shop for: cheese, plain greek yoghurt, butter, eggs, and cottage cheese.
Be sure to buy nuts and seed mixes. You can put them in individual containers with some berries and throw them in your bag for a snack at work between meetings. Consider a protein powder like collagen to add to vegetable juices, fruit smoothies or even coffee.
It's a boost for your joints, skin, and hair. There is some research to suggest it helps gut health and muscle recovery after exercise too.
Some Final Tips
Take your list to the shopping market, and be rigid. Don't buy anything that isn't on the list. Maybe find a friend or workmate also wanting to go keto, and go shopping together.
Shopping with someone else means you can boost each others' willpower and keep each other honest. You can also celebrate the great results together as you pass a few weeks sticking to the keto way of life.
Ready, Set, Keto!
If you're ready to lose weight and gain energy on keto, you're good to go. You've got the ultimate keto shopping list right here, you've got the motivation, and nothing to lose but excess fat!
If you liked this article, you can find lots more helpful wellness advice on our blog – check it out today!