Despite there being countless keto diet recipes today, most people are yet to come to terms with how to do proper keto diet grocery shopping to make their meals exciting. Before you start on your grocery shopping expedition, you need to know the rules that govern ketosis in order to plan for the the keto diet. It includes understanding the macronutrients you should be eating on a daily basis. These are the rules that govern the keto diet
Eat on Average 30 Grams of Net Carbs Per Day
Net carbs are the total carbohydrates without considering the amount of fiber you are ingesting. The reason for disregarding fiber is because it is not digestible and it will not have an impact on your ketosis. On the other hand, fiber is necessary for maintaining proper gut health.
Avoid Legumes and Grains
Grains and legumes are excluded from the keto diet because of their high carbs content. For example, a single serving of white beans contains as much as 20 gram of net carbs and so is a single slice of whole-wheat bread.
Go for High-Fat Foods
The main focus here is on healthy fats, and you can get that from high-fat grass-fed dairy, meats and other animal fats. For vegans, seeds and nuts are also a great source of healthy fats.
Eat Low-Carb Fruits and Berries
Did you know that many of the available fruits are high in carbs? The carbs are in the form of glucose and fructose. You can get more insight on the fruits fit for a keto diet. Berries, on the other hand, are low in sugar than most fruit today, so they fit perfectly in a ketogenic diet.
With that said go through your pantry, and get rid of items such as potatoes, onions, beans, wheat flour, chocolate bars, chips among others right away. You will need space for keto friendly items we have outlined below.
Items to Add to Your Keto Diet Grocery Shopping List
Now that we have gone over the rules of the keto diet, it is time to go keto diet grocery shopping. We have compiled a list of the items that you will need to add to your list that will last you a week on average. Let us get into it, shall we?
For butter, grass-fed butter which is the recommended version for the keto diet. It contains 80% fat and it has become a keto diet staple for its versatility. You can use it for frying, and baking recipes as well as a spread. If you are a vegan on the keto diet, you can replace butter with coconut oil or coconut butter.
The avocado is one of the keto diet staples, and it is rich in monounsaturated fatty acids that are good for your heart. It is also high in fiber which is necessary for maintaining immunity and gut health.
Fatty Cuts of Grass-Fed Meat
The lean stakes on the display counter might look appealing, but for the keto diet, you ought to get the fattier cuts of grass-fed and grass-finished meat. The reason for this is that the fat is a substitute source of carbs for the keto diet. Add to your grocery basket ribeye steaks, T-Bones, strip steak, chicken thighs, the shoulder, ground beef, sardines, mackerel, and salmon, which are high in healthy fats for your keto diet.
Tree Nuts and Seeds
These should not lack in your keto diet grocery shopping list. Your list ought to contain walnuts, almonds, chestnuts, sesame seeds, and flaxseeds. These nuts and seeds will add fiber, fats, vitamins and antioxidants to your keto diet. You can also throw in almond butter and peanut butter to your breakfast. However, unlike popular belief, ground nuts are legumes, not nuts despite the name. Here is a breakdown of the nuts you should be eating while on ketosis.
Coconuts contain a healthy dose of lauric acid which is a medium chain triglyceride (MCT) that boosts the production of ketones. Lauric acid is also beneficial in maintaining heart health, reduces the chances of contracting cancer and it has antimicrobial properties. Other than coconut oil, you can also buy coconut butter, milk, and flour to add a twist to your keto diet meal plans.
There is a variety of low-carb vegetables that you ought to add to your keto diet grocery shopping basket. Among the best low-carb vegetables that are easy to find include cucumbers, leafy greens, and cauliflower. Here has a breakdown of the low-carb vegetables you should add to your keto diet.
Olive oil contains a wide variety of monounsaturated fatty acids that are good for maintaining cardiovascular health. It also adds a rich dose of vitamin E and antioxidants for your keto diet. You can use it for preparing your meals as well as sprinkling it over your salads.
Coconut and Almond Flour
It would be difficult to imagine life without pastries. Almond and coconut flours are a nutritious replacement to wheat flour for a keto diet, and you can use them in baking your favorite pastries.
Dairy and Eggs
These are another of the staple ingredients of a keto diet, and they are versatile given the number of ways that you can prepare them. Like butter and meat, go for grass-fed dairy and pasteurized eggs since they contain the best balance of protein and fats for the keto diet.
Keto Diet Supplements
Besides the above ingredients, you will need to add supplements to your meal plan to get the full benefits of ketosis. Consider supplements such as MCT oils, collagen peptides and exogenous ketones.
By adding these items to your keto diet grocery shopping list, staying in ketosis will be easier. The trick, however, is to buy them in bulk since you do not want them to run out in the middle of preparing your meal.