Keto Grocery List: How to Follow a High-Fat & Low-Carb Diet
Keto diet is a combination of low-carb, moderate protein and high fat. This diet has become increasingly popular, but you need to have a planned grocery list when you go shopping for your keto foods.
Shopping for the first time for your keto diet can be a bit stressful. Even after knowing all about the keto diet plan, going to the grocery store and buying items for your keto diet can be complex. A keto diet has more healthy fats and moderate protein. You will have to eat less than 50 grams of carbs every day. So you have to be sure about what to purchase and plan your meals accordingly. It can be exhausting. There will be worries if your neighbourhood general store will not have all the products from your keto grocery list. But before you start panicking, let’s take a deep breath. And let’s get to know the keto foods which will be easily available in the grocery store.
Here are some things you might want to put into your keto diet. Read on to know more!
Carbs for Keto
The main goal should be to eat keto-friendly foods, which will lower your carbs to maximum 40 grams. But even then, you will have to give your body the vitamins and fibers your body requires. You can get your carbs from vegetables which are green and leafy. You can get some extra fibers for your keto diet by adding the best fiber supplement for keto. It will give you almost 15 grams of carbs from your vegetables.
Here are some low-carb vegetables you should eat when you’re on keto:
- Brussel Sprouts
- Onion
- Asparagus
- Bell Peppers
- Kale
- Olives
- Eggplant
- Okra
- Cabbage
- Spinach
- Zucchini
- Cauliflower
- Celery
- Cucumber
You might want to fill the rest with the carbs by having healthy organic fruits but in a moderate amount. The fruits must contain healthy fats and be low in carbs because you can only get 40 grams of carbs per day.
Here are some of the keto fruits:
- Berries
- Coconut
- Strawberries
- Avocados
- Lemon
Protein for Keto
While choosing your keto diet foods, you will have to select your protein sources wisely. It is because your body will be on low carbs, and you will have to supply enough protein to balance it. It is for your muscle mass. Your liver will get the amino acids from protein to make it glucose to keep your system running. So proteins must cover 30 to 35% of your keto foods.
Protein from meat and eggs:
- Eggs
- Bacon
- Beef
- Lamb
- Pork
Protein from Seafood:
- Salmon
- Oysters
- Lobsters
- Shrimp
- Squid
- Mackerel
Protein from Dairy Products:
- Various types of Cheese (not over 4 ounces)
- Parmesan
- Greek Yogurt
- Cream
- Swiss
- Feta
Healthy Fats for Keto
While going through keto weight loss include healthy fats from plant and animals, which are keto-friendly foods.
Fat from Oils:
- Sunflower Oils
- Sesame Oils
- Avocado Oils
- Walnut Oils
Fat from Nuts:
- Hazelnuts
- Macadamia Nuts
- Walnuts
- Pistachios
Fat from Seeds:
- Flax seeds
- Chia seeds
- Pumpkin seeds
- Sesame seeds
Other Fat Sources:
- Cocoa Butter
- Bacon Fat
- Coconut Butter
Once you’ve figured out your keto meal plans, then your keto diet will be easy to follow. Making a grocery list for the keto diet for beginners can be tricky, but with a plan, everything becomes smooth to follow. We hope we have cleared some confusion. So now that you’ve gained clarity let’s get some shopping done. Start your keto journey now!
Author’s Bio
Catherine Wiley is a healthy food enthusiast and fitness instructor from Dorking, UK. She’s been a lifelong student of health and enjoys staying active with her husband, 2 young children, and dog ‘Bentley’ in the beautiful Surrey Hills countryside.