Because there are a lot of restrictions on the keto diet, it might be hard to pick the right items for your grocery list.
You have to forget about bread, yogurt, and a lot of fruit. Also, you have to ditch your favorite ready-to-go meal. No more rice or frozen french fries.
Despite all that, the diet is still very delicious because it is very high in fats.
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How Do I Start A Keto Diet?
The low-carb high-fat diet is known for its fast weight-loss results.
When you restrict carbs (20 grams net daily), your body will burn fats for energy in the form of ketones. This will get you into a metabolic state called ketosis where your body becomes a fat-burning machine.
For this, you have to keep fats high (75-80%) and protein moderate (20-25%).
Also, to lose weight, you have to create a calorie deficit (eating fewer macros than you need).
With all this information gathered, you can start by calculating your macros and then prepare your keto grocery list.
Fruits And Vegetables
Veggies are very important for this diet. They may be a very big part of your grocery list. But not all veggies. Only the low-carb ones.
Fortunately, the list is large. Here are some examples of keto-friendly vegetables:
- Green beans
- Swiss chard
- Brussels sprouts
On the other hand, most fruits are usually restricted on a keto diet. They are usually very high in carbs. So, you have to be picky about what you choose.
You can just eliminate all types of fruits from your diet and rely on vegetables. But we know how important fruits are. They are very rich with nutrients and antioxidants.
Thus, it’s better to take advantage of those low-carb fruits like Berries, Plum, Cherries…
Also, you have to pay attention to the fruit portions you are consuming to stay in ketosis.
Meat And Fish
Make sure that you are getting enough protein on a keto diet, especially for those who lift weights.
The rule of thumb recommends 0.36g of protein for every pound of body mass (0.8g per kilogram). Of course, this is not always applicable to everyone. If you are active you will need more.
Protein is important to build tissues, bones, muscles… Also, it prevents muscle breakdown and makes body chemicals like enzymes and hormones (*).
For all these reasons, you have to make sure that your grocery list includes great sources of protein. Meat and fish are some of these sources.
Also, they are very low in carbs which makes them very suitable for the keto diet.
Any kind of natural meat is welcome. Grass-fed beef, organic chicken, tuna, salmon, or sardines… You can choose whatever you want.
Dairy And Eggs
Dairies! Or more specifically high-fat dairies are very important for the ketogenic diet as they provide a lot of healthy fats which make 80% of the daily calories.
Every keto grocery list must include high-fat dairies. The good thing about them is that you can add them to any recipe you cook.
Even though they are high in fats, dairies are not always low-carb. This is why you always have to go for grass-fed and organic options on the aisle.
Here are some keto-friendly dairies: cheese, grass-fed butter, avocado, coconut oil, almond milk, plant-based yogurts.
Eggs, on the other hand, are another great source of protein and healthy fats.
A medium-sized egg can hold up to 11g of fats, 15g of protein, and very few carbs (roughly 1.1 g).
Eggs can be eaten freely on a keto diet. However, it is better to stick to the maximum daily recommended, which is 3 eggs per day.
Although it is possible to survive without oil, consuming it on the keto diet can enhance fat intake dramatically.
Most of the time, we think that oil is unhealthy when we use it to cook food. Well, that’s partly true but there is no one standard type of oil.
Again, the list is large and healthy options are out there and mostly affordable.
You can add oil to your salad or if you are cooking a casserole you can sip some tablespoons. Or even better than that, you can drink it by itself.
There are tons of ways you can use oil in your food, it’s up to you to choose.
However, not all oils are great for the keto diet. Here are some of our oil recommendation for your keto grocery list: Avocado oil, extra virgin olive oil, coconut oil, hazelnut oil,…
If you are looking to lose it is highly recommended that you stay away from snacks. However, it is not harmful to give yourself a treat once in a while if you feel really hungry.
Unfortunately, finding the right packaged snack is not that easy. Even those called low-carb cookies or bagels that you see in the market can contain some additional substances that might spike your blood sugar.
For this reason, it is always better to try whole foods as snacks or take some time to make a keto-friendly homemade snack.
Some nuts like macadamia nuts and brazil nuts are great keto-friendly snacks. They are very low in carbs and provide lots of nutrients.
Or if you want the homemade snack you can check out here some cool options.
Sugar is not allowed on the keto diet, but you can still enjoy some sweetness in your meals. Low-carb sweeteners are optional, they just add some taste.
Most packaged snacks use these sweeteners to make those sweet low-carb snacks. So, if you are looking to prepare a lot of sweet keto recipes I recommend that you add this to your grocery list.
Some sweeteners are a lot stronger than sugar. So, small quantities will do the job.
I use stevia for most of my sweet meals. However, some recipes require a powdered sweetener. For this, I recommend powdered monk fruit or Erythritol.
Coffee And Tea
Coffee and tea are keto-friendly. They provide several health benefits.
For example, coffee is known for providing energy and enhancing focus, while tea is very rich with nutrients and antioxidants.
It’s always better to drink coffee or tea instead of soda, but not all options are keto-friendly.
Always read the label before you purchase and make sure they are as organic as possible.
Now, if you are a coffee person like me here is what I do.
I prepare keto bulletproof coffee by adding butter to my beverage. This not only makes my coffee more fun but also provides additional health benefits.
If you are into cooking the keto diet is just right for you. There are millions of recipes out there but they require some special ingredients.
They might be already in your kitchen.
Here are some common ingredients used in keto recipes:
- Almond/ Coconut flour
- Grass-fed butter
- Vanilla Extract
- Cacao Powder
Wondering what to eat on a keto diet?
We provide you a 7-day keto plan with our top picks dishes. We made sure that you will get low-carbs and high-fat meals with the most tasty flavors. And, of course, we want it to be for everyone, that is why it is a Plan on Budget.