If you decided to start the ketogenic diet, you are probably wondering what foods you should buy before going to the supermarket. Like any other diet, the keto diet requires discipline and dedication, as well as the correct food selection. As it is a low carbohydrate diet, sugar, flours, cereals and some fruits will not be part of the list.
Ketogenic diet shopping list example
To achieve ketosis, the main foods on the ketogenic diet will be fats. But if you are not only looking to lose weight but to stay healthy, it is advisable to buy only healthy fats .
If you have read about the subject you have surely heard that there are several types of ketogenic diet, what is known as clean keto and dirty keto. Clean keto is the type of keto diet that consists of healthy, unprocessed foods. When making your shopping list, we recommend making sure you are on a clean keto.
The main reason why you have to avoid unhealthy fatty foods such as sausages, salami, etc. on the shopping list, is not because of an effect on weight loss, it is because they can deteriorate your health.
Research has confirmed that when a person eats more processed foods, cold cuts, meats, bacon, and other packaged foods, they are at risk for increased heart disease and some types of cancer. (2.3)
From the shopping list make sure you choose at least 5 foods of each item, and consider laying out your keto recipes to have a clear cut of which foods you’re in need of.
Below you will see an example of a shopping list for the ketogenic diet:
1. Proteins
- White meats – chicken, turkey
- Fish – tuna, salmon, trout
- Eggs
- Red meat – steak, ground beef, ribs, pork
- Sea fruits – prawns, scallops, mussels, lobster
- Edible mushrooms – shiitaki, champignones, etc.
- Dairy – non-starchy cheeses, parmesan, cream, gouda, emmental, etc – greek yogurt
2. Vegetables and fruits
- Spinach
- Chard
- Kale
- Avocado
- Cherry tomatoes
- Lime or lemons
- Zucchini
- Cabbage
- Eggplant
- Cauliflower
- Peppers
- Cucumber
- Blackberries, raspberries, strawberries, blueberries
3. Fats and oils
4. Seasonings
- Pepper
- Mustard
- Vinegar
- Cinnamon
- Turmeric
- Peppers
- Oregano
- Garlic
5. Others
- Nuts – peanuts, almonds, chestnuts, macadamia
- Coconut flour
- Almond flour
- Chicken soup
- Shirataki noodles
- Chia seeds
- Sesame seeds
- Olives
- Sugar free chocolate
- Unsweetened cocoa powder
- Jams without sugar
- Stevia
- Xylitol
Now that you have your shopping list – what to cook on the keto diet?
If you have already done the shopping and are decided to start the keto diet and do not know what to cook, here is an example of a ketogenic breakfast, lunch, snack and dinner.
1. Keto coffee with coconut flour pancake
The keto coffee is a classic ketogenic diet. You can combine it with a coconut flour and cinnamon pancake to get the day started. To prepare the pancake, mix two eggs with 80 grams of coconut flour, butter and saute for 5 minutes in coconut oil.
2. Tuna, kale, lemon, mustard and cherry tomato salad
Nothing more practical and fresh than a salad for lunch. You can make it based on tuna or any of the protein sources that we mentioned in the shopping list. To give it a gourmet touch you can add seeds on top.
3. Greek yogurt with blueberries
Greek yogurt is an allowed food on a keto diet . Be sure to include it on your shopping list to add variety to your meals. You can add blueberries or other strawberries to avoid the lack of nutrients and antioxidants.
4. Stuffed avocado
To remain vigilant on keto, you need your shopping list to be varied. Otherwise you will end up getting bored and quitting sooner than you think.
Other Tips for Beginners on the Ketogenic Diet
The basic rule of thumb on the ketogenic diet is to limit carbohydrate foods and replace them with fats; proteins are allowed in moderate amounts.
If you are a beginner on the ketogenic diet, make sure you don’t include sweet, high-flour foods your shopping list. You should even avoid grains so you don’t exceed your daily net carbs.
A keto diet is safe for most people. However, before starting it is necessary to consult with your doctor, especially if:
- You take medication for diabetes
- You take blood pressure medicine
- You are a pregnant or lactating woman
- You are a teenager
If you don’t fall into any of these situations, you can start the ketogenic diet.
When starting the keto diet you should know that during the first week you need to drink a greater amount of water and consume slightly more salt (about 6 grams per day). This is to avoid the keto flu and certain unwanted side effects.
SUMMARY
A ketogenic diet shopping list should contain healthy fats and oils as a key component.
Including low carbohydrate fruits, vegetables and protein is essential to avoid a possible lack of nutrients.
Also, be sure to buy spices and condiments, these will add flavor and variability to your dishes.
