Sometimes, it’s easy to get intimidated when starting a new diet. A common challenge is often not knowing where to begin. However, once you get the right sources of information that will guide you on what to do, the going gets smooth.
One of the best ways to feel comfortable in your new dieting routine is ensuring that you have a bona fide shopping list that is much easier to recall. The keto diet presents a major diet overhaul, but that doesn’t mean that you should go through tough times trying to adjust.
All you have to do is to say goodbye to your high-carb favorites and welcome foods that are higher in healthy fat and proteins. However, before you start preparing your keto diet grocery shopping list, you need to understand what is and isn’t healthy.
This guide provides the top ten keto friendly items that you must always add to your shopping list.
Fish
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Fish is one of the most important things that shouldn’t miss on your keto diet grocery shopping list. Fish contains a wide range of nutrients such as potassium, vitamin B and selenium yet it doesn’t contain any carbohydrates.
Sardines and mackerel are good examples of fatty fish that contain lots of Omega-3 which increases insulin sensitivity and lowers glucose content in your bloodstream. This is exactly what you need while on keto.
Meat
Another essential thing to have on your keto diet shopping list is meat. Both white and red meat doesn’t contain carbohydrates. However, they are rich in proteins, vitamin B, selenium, zinc, and potassium. According to Konscious Keto, the primary function of meat is to preserve your muscle mass while on keto. Make sure that you consume meat from grass-fed animals since it contains more linoleic acid and antioxidants.
Almond Flour
If you are going to do any baking while on keto, the Business Insider advises using almond flour. Therefore, make sure that your shopping list contains almond flour. This flour has become more popular in recent years since it is often used as a substitute for regular flour. If you don’t want to spend a lot of money on almond flour, you can consider making your own from raw almonds.
Eggs
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According to Healthline, eggs are easy to make and budget friendly. In fact, eggs are the most versatile foods in the entire world. A medium-sized egg contains less than one gram of carbohydrates and six grams of proteins which makes it perfect for your keto diet. Eggs also trigger various body hormones that will make you feel full leading to lower carbohydrate intake. The ideal way to consume eggs while on keto is pairing them with the green leafy vegetables.
Low-Carb Vegetables
You need to be quite careful while shopping your vegetables since not all veggies are ideal for keto followers. Make sure that you avoid the high-carb veggies such as potatoes at all costs. Always go for low-carb vegetables such as broccoli, bell pepper, spinach, eggplant, cucumber, celery, and asparagus. Frozen vegetables are also good for you since they contain few carbs but provide plenty fiber and vitamin C.
Salad Greens
Pre-washed and fresh greens are also a huge savior, and they shouldn’t miss appearing on your keto diet grocery shopping list. Salad greens make it quite easy to prepare a quick salad whenever need be. These greens also contain a wide range of nutrients such as magnesium, vitamin C, and fiber. For a healthy keto breakfast, consider scrambling two whole eggs and a handful of spinach to get a healthy serving of fiber, protein, and healthy fat.
Nuts
A wide range of nuts such as cashew, peanuts, and almonds contain insignificant amounts of carbohydrates and high amounts of healthy fat. Consuming such nuts regularly can also lower the risk of heart diseases and lead to better mental health.
Nuts also contain other valuable nutrients that can lower the risk of developing cancer. They also contain high amounts of fiber which will make you feel full for longer periods hence reducing your carbohydrate intake.
Coconut Oil
There are many uses for coconut oil while on keto. First, it is an excellent source of healthy fats with zero carbs. You can also use the coconut oil for baking, cooking vegetables and preparing a bunch of other keto recipes. Coconut oil also contains a nutrient known as medium-chain triglycerides (MCTs) that are converted into ketones. Keep in mind that ketones are fat deposits that serve as a quick source of energy.
Cheese
Although dairy products aren’t recommended while on a keto diet, you shouldn’t miss to include cheese on your keto diet grocery shopping list. One option that is readily available at many groceries is the Organic Valley’s full-fat cheese.
This one fits well in your keto diet since it serves as a great source of fats. Make sure that you read the nutrition information before purchasing any pre-shredded cheeses since some of them contain a stabilizer that is high in carbs. Make sure that your preferred cheese has zero grams of carbs.
Avocado
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Avocados are healthy fruits that form a healthy addition to your keto diet. One half of a medium-sized avocado contains at least 100 grams of healthy fats and only 2 grams of carbohydrates. The rest is potassium and fiber. Consuming avocado while on keto is critical since it also helps to reduce the levels of bad cholesterol in your body.
Conclusion
The ketogenic diet offers you a good option if you want to lead a healthy lifestyle and maintain better immunity against diseases. It is also an excellent dieting process if you want to lose weight. Typically, the ketogenic diet forces your body into a metabolic state known as ketosis. During this state, your body burns fat instead of glucose to produce the much-needed fuel.
However, the results of your keto diet will largely depend on what you eat. You need to keep in mind that not all foods that are low in carbs are good for you while on keto. The food items on the list above are some of the ideal foodstuffs to consume while on keto.
