So, almost everyone you know and their mother is following the keto diet. Their weight loss results are impressive, almost insane. Now you have decided, you’ve got to jump on the Ketogenic diet too. Wise decision, I say! You are on to something great on your healthy lifestyle journey. Okay, but what exactly should you eat while on the results-driven keto diet? What does a keto shopping list look like, you ask?
Stick around, this article should be pinned, bookmarked and the ultimate keto grocery list for beginners listed further down here should be printed out.
Hold Up! Know Your Ideal Keto Macros Ratio First
Before you dash out on a keto grocery shopping spree, you should bear in mind that keto isn’t all about grabbing just any high-fat food.
You have to understand the keto macros ratio. Sounds confusing? Okay, let’s try again. The body requires high quantities of nutrients in order to function. Macronutrients (macros) are nutrients made up of carbohydrates, proteins and fat, while micronutrients include vitamins and minerals.
So, for your keto shopping list, you have to calculate your ideal keto macros ratio, which usually is 5% carbs, 20% protein and of course, 75% of fat.
Your Ultimate Keto Shopping List
Remember as with any diet, keep it simple and affordable and if you can, you’ll do yourself a tremendous favour by planning your meals in advance.
If you’re entirely new to the world of health and fitness, you should consider investing in a fitness and meal planner. A fitness planner such as this one will keep you on track will meals and exercise.
Keto Fats & Oils Shopping List – 75 % of Your Diet
- Avocado oil
- MCT oil
- Coconut oil
- Extra virgin olive oil
- Sesame oils
Nuts & Seeds
- Brazil nuts
- Chia seeds
- Sesame seeds
- Sunflower seeds
- Hemp seeds
- Flax seeds
- Pumpkin seeds
- Cottage cheese
- Heavy whipping cream
- Gouda cheese
- Parmesan cheese
- Cream cheese
- Feta cheese
- Cheddar cheese
- Bleu cheese
- Mozzarella cheese
- Swiss cheese
- Grass-fed butter
- Heavy cream
- Ricotta cheese
- American cheese
Protein on Keto- 25 % of Your Diet
- Ground beef
- Smoked meat
- Canned fish in water, and not in vegetable oil
Carbs on Keto diet- 5% of Your Diet
Most fruits such as mangoes, bananas and cherries are quite high in sugar thus you must always be mindful of this if ever you crave fruit while on the ketogenic diet. Below, is a list of recommended keto friendly fruits that you can eat in small amounts and still remain in ketosis.
- Lemons (think a glass of lemon water when you wake up)
DOWNLOAD YOUR FREE KETO SHOPPING LIST PDF HERE
- Brussel sprouts
- Green beans
- Green peas
If you are frequently on the move and need fast fix low carb keto snacks that won’t kick you out of ketosis, then check this list of 10 deliciously low carb keto snacks when you are on-the-go
Foods to Exclude From Your Keto Shopping List
You now know what to eat on keto. But. Some food you shouldn’t touch with a ten-foot pole. Let’s look at what not to eat on a keto diet.
High carb foods are a huge no-no on the keto diet. Remember, carbs should only be 5% of your daily food intake.
What Not to Eat on a Keto Diet
Stay far away from these items:
- Fruit juices
- Energy drinks
- Breakfast cereals
- Whole grains
- Legumes such as kidney beans and lentils
- Fruits other than the ones listed above
- Vitamin and flavoured water
- Don’t ever substitute butter with margarine, these two aren’t the same. Avoid margarine at all costs.