Keto-Friendly Shopping List
The keto diet is one of the hottest trends in dieting, but one of the few that is based on actual science. The keto diet requires a person to reduce their carbs to 20 to 30 grams per day while increasing the number of healthy fats they eat and stabilizing protein intake at about 25 percent of their dietary macros.
As you can imagine, this can be tricky if your refrigerator and cabinets are still stuffed with carb heavy foods. So in order to successfully transition to the keto diet, you'll need to go shopping for keto-friendly foods instead. Below we’ll look at what such a shopping list should look like.
What is the Keto Diet?
The keto diet is an ultra-low carbohydrate diet that produces significant and sustainable weight loss. For centuries, it has been known that when the body is starved of carbohydrates that it transitions to burning fat for fuel.
What wasn't known was the exact mechanism the body used to perform this transformation. In the mid-19th century, medical researchers first identified ketone bodies in the urine of patients with diabetes. Although they did not, at the time, understand its true significance.
Half a century later, they finally cracked the ketone code. Ketones, it turns out, are metabolic agents the body produces in order to turn fat stores into energy.
Following this discovery, they learned they could leverage the process of ketosis to control certain forms of adolescent epilepsy. Today, while it’s no longer used to control epilepsy (except in the most extreme cases), ketosis has found new life as a weight loss diet.
“It's absolutely impossible for people to be on a (low-carb) diet without losing weight.”
What Types of Food Should Be Included in a Keto Shopping List?
our keto shopping list should include foods that are low in carbohydrates, high in fat, and have a moderate protein content. Below are the kind of foods we’re talking about:
Kinds of Meat
Lean meat is an integral part of the keto diet. Lean meat is rich in protein, vitamins and minerals, crucial amino acids, and is extremely low in carbs.
Fatty meat, on the other hand, should be avoided because a single fatty pork chop can bounce you out of ketosis before you leave the dinner table. When shopping for keto meats, look for unprocessed meat such as:
● Boneless chicken breast - Low in fat and delicious. You’re going to “lean” on this, so to speak.
● Pork loin or tenderloin - Pork loin typically contains zero grams of carbs and is another delicious mainstay on the keto diet.
● Eye round or sirloin steak - This type of beef steak also contains zero carbs in an average 8 oz serving.
Avoid processed meats at all costs because they’re typically loaded with hidden carbs that are used to make them taste more appealing. They're also typically swimming in sodium which isn’t good if you hope to avoid heart disease and stroke. Processed meats to avoid include:
● Cold cuts
Consider augmenting your meat intake by using an amino acid supplement. This will help you in your efforts to build strong, lean muscle and attain a higher level of overall fitness.
Kinds of Vegetables
Non-starchy vegetables are an important part of the keto diet. They provide important vitamins and minerals as well as fiber. Keto-friendly vegetables include:
● Broccoli - Broccoli is rich in potassium, folic acid, fiber as well as in vitamins A, C, and K
● Carrots - Sometimes derided as the equivalent of potatoes but they’re actually far from that
● Green beans - Green beans have lots of fiber, so they’re low in net carbs
● Asparagus - Asparagus is one of the lowest carb veggies there is
● Spinach - Low in carbs and high in vitamins A, C, and K along with iron
Kinds of Drinks
The drinks you consume on the keto diet need to be simple beverages that aren’t going to add to your carbohydrate load such as:
● Coffee or tea - Studies have shown that caffeine can be good for you in a number of ways so don’t be afraid of coffee or caffeinated tea. Just make sure to eliminate the carb heavy additives.
● Sparkling water/Diet soda - Any kind of bubbly, no-calorie beverage is fine. Including seltzers or club soda, with or without a bit of fruit flavoring. Sugar-free diet sodas are okay too.
● Juice alternatives - There are quite a few zero-calorie drinks out there these days. Some even say "keto-friendly" on them. But be careful because nw ot everything that says it's keto-friendly is sugar-free.
● Coconut or almond milk - Real cow’s milk is loaded with carbs. But that doesn’t mean you have to have your coffee black. Try adding unsweetened coconut or almond milk instead.
● Water - Most people don’t get enough water as it is. So using water to fill the gap left by all those sugary drinks isn’t only practical but is also a healthy decision.
Kinds of Fruits
For the most part, fruits should be avoided on the keto diet because most fruit is packed with sugar. If you’re intent on eating fruits while on the keto diet, keep in mind the following:
● Avocado - Avocados are the ideal keto food because they’re high in fat and low in carbs
● Raspberries - Raspberries are relatively low in net carbs, getting most of their carbs from fiber
● Watermelon - Be extra careful with watermelon because it has about 11 net carbs per serving
● Cantaloupe - Cantaloupe is another fruit you need to be careful with
Of course, when it comes to finding the right keto-friendly fruits and vegetables, you can save yourself a lot of time and hassle by subscribing to a keto meal delivery program.
Kinds of Snacks
If there's one thing different about doing keto today as opposed to 20 years ago, it's that today there are hundreds of different keto snacks on the market including:
● Snack bars - There’s every imaginable type of keto snack bar filling the pages of Amazon and a thousand other websites these days. You can also find them in health food stores and in an increasing number of mainstream supermarkets.
● Keto cookies - Companies large and small are jumping into the keto space with their own keto friendly cookies. Some of them are indistinguishable from the tasty treats you grew up with.
● Chocolate mousse - Keto friendly chocolate mousse can be bought at the store or made at home by mixing natural cocoa powder with heavy cream and tossing in one of the keto friendly sweeteners listed above.
● Sugar-free Jello popsicles - These make a supremely refreshing snack on those hot summer days.
“Villainizing fat is actually having this unintended result of making people over-consume carbohydrates.”
Kristen Mancinelli, MS, RDN
Effects of Keto Diet
The benefits of the low carb keto diet are numerous, including:
● Sustainable weight loss - If you adhere to the low carb restrictions, you’ll lose weight and keep it off. It's as simple as that.
● More stable blood sugars - Once you stop bombarding your system with carbs, your blood sugars will achieve a stable, healthy state.
● Fending off Type II diabetes - Stable, healthy blood sugars mean a much-reduced risk of developing Type II diabetes.
● Enhanced mental clarity - Many people on the keto diet talk about how it seems like a fog has been lifted from their brain.
● Greater physical endurance - You’ll be lighter on your feet and have much greater physical endurance.
The keto diet has found adherents the world over and is one of the few sure-fire ways to lose weight and keep it off.
The keto diet isn’t new. What’s new is that people have discovered it’s amazing ability to produce significant and, just as important, sustainable weight loss. (You might think it was created by Dr. Atkins but it wasn’t. He took the keto diet that few knew about at the time, tweaked it just a tiny bit and put his name on it.)
What's more, keto is not some kind of gimmick. It's based on rock-solid scientific facts and anyone who adheres to these simple facts is going to lose weight.
So if you’ve decided that you’re tired of being on the weight loss roller coaster, it's time you looked into the keto diet.
The above lists will make it easy for you to make the transition from your current carb-heavy diet to the low-carb, moderate-protein and yes, high-fat, keto diet. So what are you waiting for?