The keto diet is a low-carb, high-fat diet that’s gaining in popularity. Not only does this diet help you lose weight, but it also has many other health benefits. If you’re interested in trying out the keto diet and want to make sure your shopping list contains all of the right ingredients, then this article is for you!
Olive Oil
Olive oil is a healthy fat that can be used for cooking, baking and salad dressings. It’s also good for dipping foods into when you’re eating out or at the table—olive oil is one of the most common oils used in Italian cuisine.
Other uses:
- Marinades
- Dipping sauces
Meat
Meat is an excellent choice for a keto diet due to its high protein content, which helps to maintain muscle mass and promote satiety. It also provides essential nutrients like iron, zinc, and B vitamins, supporting overall health and energy levels. Incorporating meat into a keto meal plan can contribute to weight loss and improved body composition by keeping carbohydrate intake low and facilitating the body’s transition into ketosis.
Beef: 2 pounds
Pork: 1 pound
Chicken: 1 pound (or half a chicken breast)
Turkey breast or thigh or leg quarters, chopped into bite-sized pieces. You can also use chicken breasts if you prefer!
Fish
Fish is a great source of protein and omega-3 fatty acids, which can help your body produce ketones.
You can eat up to two servings of fish per week (1 oz per serving) without worrying too much about the carb count. Here are some common types of fish that are low carb:
- Salmon (cooked) – 2g per ounce
- Tuna – 3.5g per ounce
- Mackerel – 4g per ounce #default_foods_size
Fruits and vegetables
- High carb count fruits and vegetables:
- Avocados, apples, bananas and mangoes
- Carrots are a good choice for low carb count because they’re high in fiber. Carrots also help your body absorb nutrients from other foods you eat at the same time. This is one way to get more nutrients from your diet without increasing the amount of carbs that go into it!
- Low carb count fruits and vegetables:
- Asparagus (1 stalk = 7 grams of carbs) – It’s best to eat asparagus raw with some lemon juice or salt on top if possible because steamed asparagus has been shown to contain about 35% less vitamin C than fresh ones when consumed boiled.
Nuts and seeds
Nuts and seeds are great for a keto grocery list because they’re high in fat and protein, which will help you feel fuller longer.
- Almonds, walnuts, brazil nuts, macadamia nuts, hazelnuts (also known as filberts), pistachios and pecans.
- Sesame seeds and pumpkin seeds.
- Sunflower seeds! They’re another great source of plant-based omega-3s that can be beneficial to your health if eaten in moderation (1 ounce per day). Also keep an eye out for chia seeds—they’re full of fiber but also provide plenty of protein so they make an excellent addition to any keto recipe list!
- Flaxseeds are another amazing source of fiber along with other key nutrients needed during weight loss like magnesium & calcium which helps with digestive issues such as constipation or diarrhea due to low levels when following a restrictive diet plan such as keto diet plans tend towards higher fat intake levels than traditional diets like Atkins Diet Plan or South Beach Diet Plan which means more calories consumed daily versus fewer daily calories consumed due mainly because there’s less variety within each meal since most main dishes contain meat instead of vegetables or fruits added into salads.
Eggs
Eggs excel as a keto-friendly food due to their exceptional nutrient profile and low carbohydrate content. They provide a rich source of high-quality protein, essential vitamins, and minerals while being virtually carb-free. Additionally, eggs promote satiety, making them an excellent choice for those following a ketogenic diet.
Dairy products
You may notice that I’ve left out a few dairy products. Here’s why:
- Butter is high in calories, but it also contains saturated fat, which can increase your risk of heart disease and stroke. If you’re going to include it on the grocery list, consider keeping it in moderation—a tablespoon or two per day should be plenty.
- Cream cheese can contain anywhere from 6-12 grams of carbs per serving; if you eat more than one ounce (about 4 tablespoons), then that’s an entire day’s worth! To avoid this pitfall, try making your own low-carb cream cheese by blending cream cheese with nonfat Greek yogurt or sour cream instead of using store-bought versions that often contain sugar and other ingredients added for texture.
- Cheese itself has about 1 gram per ounce so don’t worry about eating too much when making grilled cheese sandwiches—just make sure there are no potatoes involved!
Properly balance macros on Keto
Properly balancing the ratios of fats, protein, and carbohydrates in a keto diet is crucial for achieving and maintaining ketosis. The standard ratio is typically 70-75% fat, 20-25% protein, and 5-10% carbohydrates. To ensure you are getting the right balance of nutrients, track your intake of each macronutrient and make adjustments as needed. It can be helpful to work with a registered dietitian or healthcare professional who is knowledgeable about the keto diet.
| Food | Carb Count per Serving |
|---|---|
| Olive oil | 0g |
| Beef | 0g |
| Pork | 0g |
| Chicken | 0g |
| Turkey | 0g |
| Salmon (cooked) | 2g per ounce |
| Tuna | 3.5g per ounce |
| Mackerel | 4g per ounce |
| Avocado | 9g per ounce |
| Apple | 15g per medium fruit |
| Banana | 27g per medium fruit |
| Mango | 35g per medium fruit |
| Carrot | 12g per medium carrot |
| Asparagus | 7g per stalk |
| Almonds | 6g per ounce |
| Walnuts | 4g per ounce |
| Brazil nuts | 4g per ounce |
| Macadamia nuts | 5g per ounce |
| Hazelnuts | 4g per ounce |
| Pistachios | 5g per ounce |
| Pecans | 4g per ounce |
| Sesame seeds | 5g per ounce |
| Pumpkin seeds | 5g per ounce |
| Sunflower seeds | 6g per ounce |
| Chia seeds | 12g per ounce |
| Flaxseeds | 8g per ounce |
| Eggs | 0g |
| Butter | 0g |
| Cream cheese | 6-12g per serving |
| Cheese | 1g per ounce |
Conclusion
If you’re looking to lose weight, consider trying the keto diet. This high-fat, moderate-protein option is a great way to eat for those who suffer from chronic pain or physical disabilities. The secret to a successful keto diet is making sure you consume enough fat and protein without overdoing it on carbs. As we mentioned earlier, eating until satisfied will work much more effectively than counting calories or carbs at this point in time
