If you’re following a ketogenic diet, grocery shopping can be a bit overwhelming at first. The key to success on a keto diet is to stock your pantry and fridge with the right foods while avoiding those that can derail your progress. Here’s a guide to keto grocery shopping 101: what to buy and what to avoid.
What to Buy:
1. Meat and seafood: Opt for grass-fed beef, pasture-raised chicken, pork, and wild-caught fish. These protein sources are high in healthy fats and low in carbohydrates, making them perfect for a keto diet.
2. Low-carb vegetables: Fill your shopping cart with low-carb veggies like spinach, broccoli, cauliflower, zucchini, and bell peppers. These veggies are rich in vitamins and minerals, but low in carbohydrates, making them a great choice for keto dieters.
3. Eggs: Eggs are a keto dieter’s best friend. They’re affordable, versatile, and packed with protein and healthy fats. Plus, they’re low in carbs, making them an ideal choice for breakfast, lunch, or dinner.
4. Nuts and seeds: Stock up on almonds, walnuts, chia seeds, and flaxseeds. These snack options are high in healthy fats and low in carbs, making them a great choice for a keto diet.
5. Full-fat dairy: Opt for full-fat cheese, yogurt, and heavy cream. These dairy products are low in carbs and high in fat, making them a great addition to your keto meal plan.
6. Avocados: Avocados are a keto dieter’s go-to snack. They’re rich in healthy fats, low in carbs, and packed with fiber and vitamins.
7. Coconut oil and olive oil: These healthy fats are a staple in a keto diet. Use them for cooking, baking, and making salad dressings.
What to Avoid:
1. Sugary foods: Steer clear of sugary snacks, candies, sodas, and desserts. These foods are high in carbohydrates and can kick you out of ketosis.
2. Grains and starches: Avoid bread, pasta, rice, and other grains. These foods are high in carbs and can sabotage your keto goals.
3. Processed foods: Stay away from processed meats, deli meats, and packaged snacks. These foods are often high in unhealthy fats, preservatives, and additives.
4. High carb fruits: Limit your intake of fruits like bananas, grapes, and mangos. These fruits are high in sugar and can spike your blood sugar levels.
5. Alcohol: Alcohol is high in carbs and can hinder your progress on a keto diet. Limit your intake of beer, wine, and cocktails.
By following this keto grocery shopping guide, you can set yourself up for success on a ketogenic diet. Stock your pantry and fridge with healthy, low-carb foods while avoiding those that can derail your progress. With the right foods on hand, you’ll be able to stick to your meal plan and achieve your health and weight loss goals.
