The keto diet is a great way to get your metabolism working for you, kicking it into high fat burning gear through lower your carbs but upping your fat intake. It sounds technical but is quite easy once you start from the right place and that’s the food shop; the weekly trudge to the market may become your new favorite when you have a handy list and knowing that this is the shop to change the way you eat and help lose those few pounds.
So here I have the ultimate keto diet food list. Just remember to take this with you to the market and you’re set to go.
Keto Diet – Meats
Meats are perfect for a low-carb diet having virtually no carbs and being high quality source of protein, meaning they are great for maintaining muscle mass while on a low carb diet.
But remember quality counts so where possible go for the grass fed, pasture raised and wild caught products- they may cost a bit more but they are worth for the flavours they produce and the boost they will give the weight lost. An alternative is to use a leaner cut of meat and add a high quality oil.
Products to add to that basket:
- Chicken – any part of the bird just remember to look for weights when cooking with it as 100g is a net carb 0 which means it’s a freebie!
- Beef – Brisket style or ground here is your best bet
- Turkey – all parts of the bird are great but as with chicken watch the weight when cooking with it
- Hot dogs
- Duck – Donald may not like it but you’re looking for a plump bird here but not too plump it is a fine line but worth it.
Keto Diet – Seafood
Seafood, especially shellfish have a vast range of carb content so it’s worth working out what else is going on that plate before you decide on shellfish, mussels, oysters and clams are higher carb products that should be carefully balanced on keto. Fish on the other hand have low carbs and fatty fish such as mackerel are high in Omega – so if you are using keto to help control your insulin these are great to add.
Product to add to that basket:
- Fish – tuna, salmon, halibut or Pacific cod are all great here but don’t overlook things like catfish, sardines and mackerel for a flavor change
- Shrimp and crab – some other low-carb wonders from the sea and can be slightly cheaper in season.
Keto Diet – Veggies
As with any life improvement diet vegetables are a key part of keto, get the wrong ones and all your hard work selecting the right meats and condiments and dessert can be swiftly undone.
Keto friendly vegetables are non-starchy so it’s bye bye to potatoes, but this is where the likes of cauliflower and squash come into their own acting like substitutes for all that high carb food you can’t eat on keto.
Products to put in your basket:
- Leafy greens – spinach, kale cabbages, brussel sprouts all great here
- Mushrooms – no we don’t mean that kind of mushroom- but close cup or flat are great added extras to beef up a dish.
- Bell peppers – colour is not a factor on keto so stock up and feel free to make as many stuffed pepper creations as you like
- Lettuce – romaine is great to add some texture to salads
- Squash – yellow is my preferred but any squash is great to substitute for pastas
- Tomatoes – great as sauce bases and salad extras as well as for snacking on
Keto Diet – Fruits
Fruits are not our friends on Keto. This is due to the amount of carbs in most fruit however berries are the overwhelming exception and a good flavour booster to any dessert and for snacking!
Being low in carbs and high in fibre as well as packing in the antioxidants these are definitely a go to when hunger strikes and being summer this is so the time to munch down on these in season fruits.
Products to put in the basket:
Keto Diet – Dairy
From the outside looking in keto looks like the ideal diet being able to eat cheese, heavy cream, and butter until you reach food-coma level of fullness. However, a closer look shows us that we need to be careful gouging on those dairy goodness as they contain lactose which breaks down into glucose – that means sugar that pushes you out of ketosis.
So all this means that there is some wriggle room when it comes to dairy like butter and heavy cream but not so much with ice cream and milk.
Products to put into your basket:
- Butter -11 grams of fat and zero carbs per tablespoon, this is a no brainer.
- Hard cheeses – Parmesan, is great here adding texture and flavour whilst having less than a gram of fat per tablespoon. Semi-hard cheeses like Swiss are keto friendly too.
- Soft cheeses – Although not completely keto friendly these are a good add to meals for creaminess and options like Brie and Mascarpone exceptions which can be managed. Whipping cream
- Cream cheese
- Cottage cheese
- Sour cream
- Greek yogurt
Keto – Oils and fats
On a keto diet fat is your energy source so choosing the healthy types and in the right amounts. With fats and oils being reassessed within the healthy diet at large, keto allows for the use of oils for cooking and dressings meaning more flavour and more fat to burn.
Products to put in your basket:
- Avocado oil – linked to improvements in blood pressure and other health benefits it’s a good added boost. With very little flavour means it is great for dressings where you don’t want to overpower the salad.
- Olive oil
- Coconut oil – i suggest virgin rather than refined as it is more pure and has the milk and water pressed out.
- Ghee – is a clarified butter- so the water has been removed and milk solids filtered out- it makes it nuttier, clearer-looking version of butter.
- Lard – I know a diet that has lard on!
- Almond butter
- Cacao Butter
- Fish oil
Keto Diet – approved condiments
No meal is complete without a little something on the side and keto loves condiments whether you make your own or buy pre-made they add to you store room nicely.
Products to add to your basket:
- Keto Garlic Mustard
- Full-fat ranch
- Alfredo sauce
- Sugar-free salad dressing
- Hot sauce
Keto Diet – Other useful items
Along with the above these bits and bobs pop up time and again in recipes and snacking guides for keto so be sure to add them on that first shop:
- Almond flour
- Peanut butter
- Coconut flour
- Flaxseed meal
- Dark chocolate
- Water-sparkling water is good too
Hopefully this gives you the kickstart to the keto diet and saves you traipsing around the market having to think is it keto? No one has time to spend hours doing that!
Please let me know if I missed any food that is so “Keto” 😉