Having a ketogenic diet shopping list is essential, either when you’re at eating at home or traveling. It’s a common problem for anyone on a Ketogenic diet to have a difficult time in identifying what’s appropriate to buy once you’re at the grocery or market store, but keeping a handy list ensures that you will keep your diet on track.
The list will give specific examples of food that can keep you in Ketosis and will explain why some food should be a staple in your Ketogenic diet. Explanations on some restricted food for a better understanding of why it restricted is in the list as well. If it’s still a challenge finding the specific food listed out, either as it’s not available near you or there are health limitations, there’s a quick go-to checklist that can be a guide when checking if something satisfies the parameters for a Ketogenic diet. With this list being keeping a Ketogenic diet will be simpler and you’ll have an ease of mind next time you’re shopping.
The list uses macronutrients as the main points to remember when on a Keto diet. These are Carbohydrates, Protein and Fat.
Carbohydrates on a Ketogenic Diet
Carbohydrates are the main fuel source for our bodies, they form into glucose (a sugar) for the body to use. Too much glucose can cause High blood sugar in the body. The common carbohydrates sources in the average diet are:
- Baked goods (e.g. breads and cakes)
- High carbohydrate fruits (e.g. bananas)
Most of the food above contain starches and sugars that our bodies use for energy but are not appropriate for a Keto diet. Instead, our Ketogenic diet shopping list will contain food that’s low on carbohydrates but high on nutrients. These will avoid the use of glucose for energy in our body, lessen the chances of high blood sugar and aid in achieving a state of ketosis.
- Leafy Green Vegetables: Food that falls under this are lettuce, broccoli, celery, asparagus, cauliflower, squash, spinach, cabbage, and kale.
- Nuts or seeds: The ones to look out for are macadamia nuts, almonds, pumpkin seeds, sunflower seeds, pecans, walnuts, pine nuts, and chia seeds.
- Fruits: Avocados, berries (blackberries, raspberries, strawberries, blueberries), coconuts, cantaloupes, lemons, plums, kiwis and peaches.
Protein on a Ketogenic Diet
Protein transforms in our body into amino acids, which handles keeping our muscles healthy and growing, aid brain function, stabilizing hormone levels, and recover from exercise. Maintaining protein is not a necessarily difficult task when maintaining a Keto diet. Popular sources of protein are:
- Animal meat (chicken, beef, seafood and pork)
- Protein Shakes
This Ketogenic diet shopping list will focus on specific protein sources that have high amounts of fat and give a moderate amount of protein to ensure it’s suited to keeping a state of Ketosis. Concentration on having a healthier source of protein will be a priority to avoid unnecessary and unhealthy additives (found in processed meats).
- Eggs: If available, buy free-range eggs.
- Meats: Bacon, pork, sausages, ham, fatty beef, poultry are. If you can’t eat pork goats and lambs are a good alternative.
- Seafood: All seafood, in general, are safe for a Keto diet.
The protein amount needed will vary depending on your goals. If you’re in a muscle building program you can have a higher amount of the food above, but ensure that the carbohydrates are low. There are also Keto-friendly protein shakes available.
Fat on a Ketogenic Diet
Fatis turned into fatty acid and like carbohydrates, gives energy to our body. It is also the main macronutrient kept on a higher volume on a Ketogenic diet. Unused fatty acids get stored into fat cells which in turn creates body fat. The sources of fat on the average diet are:
- Vegetable Oils (canola, sunflower, etc.)
- Dairy (milk, cheese, yogurt, etc.)
- Sugary foods (junk food and sweets such as chocolate)
Though the most of the food stated above will be in our Ketogenic diet shopping list we will concentrate on high fat but healthy food, to promote using ketones from our body fat being the main fuel source while avoiding trans fat and other unhealthy additives.
- Healthier vegetable oils: These can be oils made from avocados, olives, coconuts, macadamia nuts, extra virgin olives, and palm.
- Dairy: Acceptable sources of dairy are high-fat yogurt, butter, cocoa butter, nut butter and cheese.
A Quick Beginner’s Pointers for a Ketogenic Diet Shopping List.
If the food above are difficult to find, these are some go-to guide you can use for your keto beginner grocery list. Use this guide to see the appropriate food available to you.
- Remove all sources of trans fat.
Trans fat should have no added health benefit and have can cause a higher change of heart disease. These are in baked goods, junk food and fried food.
- Check the labels if available.
High-fat food should be a priority but make sure that the food isn’t high in carbohydrates or protein as well.
- Avoid all high sugar or starch food.
Anything baked, potatoes, rice, pasta, soda, juice, and sweets are off the table.
- Concentrate on fatty cuts for meat.
When purchasing meat, make sure that beef, veal, or poultry have a moderate amount of fat on them.
Optional Items for a Ketogenic Diet Shopping List
These items are non-essential, in the case that you’re having a tough time keeping a Ketogenic diet due to micronutrient deficiency, “Keto Flu”, or other health issues you can add these items to your Ketogenic Diet Shopping List to aid you.
Magnesium is commonly found in high-carb food. As the Keto diet promotes having a low-carb diet magnesium deficiency can become a problem for the body. Consider taking a magnesium supplement to ensure your body gets a stable amount of it.
- Digestive Enzyme Supplements
Due to the high-fat consumed in the diet, digestion problems can occur in some people starting out such as diarrhea. Consider buying over-the-counter digestive enzyme supplements such as Bromelain or Lactase.
Following the guide above your keto diet grocery list should be good to go with all the bases covered.