The Keto diet is very effective for losing weight fast and following a healthy lifestyle. But it can be challenging to start a new diet if you’re not sure how it works or what you need to include on your grocery list.
First you must know what the Macros for the Keto diet include:
5-10% Calories – Carbohydrates.
15-30% Calories – Proteins.
60-75% Calories – Fats.
This means if you are consuming 1500 calories a day, the daily intake should be:
117 Grams of fat.
92 Grams of protein.
20-25 Grams of net carbohydrates (you have to subtract grams of fibre from grams of carbohydrates consumed)
*When you’re following the Keto diet, remember to keep it simple by getting a nice cut of meat, some dark green veggies and good quality butter. Focus on quality rather than quantity.
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Beginners Keto grocery list – 3 Must have food categories for the Keto diet (Healthy fats, proteins and carbohydrates):
The must-have items that is part of the Keto diet consists of:
- Healthy fats, non-starchy vegetables and oils (75% of your diet)
- Proteins (20% of your diet)
- Carbohydrates (5% of your diet)
Bok choy, cucumber, celery, eggplant, tomatoes, peppers, lettuce, brussels sprouts, kale, mushrooms, garlic, leafy greens, endive, fennel, radicchio, onion, root vegetables (butternut squash, yams, turnips, carrots, pumpkin, sweet potato, spaghetti squash) and fresh herbs (mint, parsley, chives, basil, rosemary and cilantro)
Raspberries, blueberries, blackberries and strawberries.
Citrus (lemon and lime), apples and pears. These fruits are low in sugar and can be eaten in small amounts.
Legumes (Food category: carbohydrates
Green peas and beans. These foods are low in starch and the only legumes allowed.
Healthy fats and oils
Lard, ghee, tallow, grass-fed butter, fish (salmon, tuna, mackerel, cod, eel, sole, trout, halibut and snapper), shellfish (crab, lobster, shrimp, squid, scallops and prawns) and egg yolks.
- If you are including dairy in your diet, consume organic products in small quantities i.e. hard cheese slices, cream and Greek yogurt and heavy whipping cream.
Olive oil, avocado oil, unrefined, coconut oil, and pure MCT oil.
Pecans, walnuts, cashews, pine nuts, hazelnuts, pistachios, chia seeds, hemp seeds, sesame seeds and sunflower seeds.
Chicken, turkey, wild game, duck, beef and pork.
Kettle & fire beef bone broth, Kettle & fire chicken bone broth.
Organic full fat dairy products:
Cheese, cream and Greek yogurt. (to be consumed in small amounts)
*Other foods allowed in the Keto diet:
100% Dark organic chocolate, raw cocoa powder, unsweetened nut milk, spirulina, herbal tea and coffee (with no sugar added), brain octane oil, seltzer or mineral water, maca root, fish oil supplements, collagen and gelatin supplements, coconut flour and almond flour.
*Foods to avoid in the Keto diet:
Grains, Refined sugar, alcohol, soda, low-fat dairy products (higher in carbs), beans and legumes (such as chickpeas, lentils, kidney beans), peanut butter (which is a legume and not a nut), sugar alcohols (xylitol, maltitol and sorbitol which is found in chewing gum), refined vegetable oils (such as canola, sunflower and peanut)
People that start following the Keto diet are not eating or drinking enough sodium or electrolytes and this is a normal reaction when your body is going through the switch of burning fat for energy instead of carbohydrates (sugar), also known as ketosis which results in fat loss.
Its not an actual virus like experiencing flu, but common symptoms that your body may experience when you are low in both sodium and electrolytes.
These keto flu symptoms will include:
Headaches, runny nose or sneezing, nausea, coughing, muscle cramps, aches, mild insomnia and sluggishness.
There are supplements and other products that you can include to assist you with your Keto diet:
- Sprinkle pink Himalayan salt on your food or in your water
Pink Himalayan salt contains minerals and magnesium and it promotes healthy PH balance, regulate natural sleep cycles plus it helps to regulate blood sugar levels (a great benefit for Keto to stay in ketosis).
You can replace salt with Himalayan salt in your recipes or sprinkle a pinch in a large glass of water.
- Take supplements
The fastest and best way to get electrolytes back into your body is by taking keto supplements.
It can induce a state of ketosis, curb cravings and contain no artificial flavours or sweeteners.
Keto-friendly and gluten free and the best source of sustainable energy and a great addition to coffee, smoothies and shakes, as they are flavourless and odourless.
Premium MCT powder 100% derived from coconuts.
Made with not artificial products, 100% all-natural ingredients and perfect for increasing keto levels while providing immediate energy. Great source of protein.
Making use of protein powders can help you to perform better, recover faster, see results much quicker and stay healthy.
- Include bone-broth in your diet
A great way to hydrate and is packed with electrolytes. Avoid store bought chicken broth that is loaded with MSG and preservatives or chicken soup.
*Make use of Kettle and Fire beef or chicken bone broth
Made from 100% grass-fed cattle, organic vegetables and have a shelf life of 2 years.
They are also non-GMO, gluten-free, soy-free and dairy-free with only 7 grams of protein per serving.
We hope that this beginner’s guide for Keto grocery shopping has been helpful to you when starting this new journey towards healthy living and losing weight.
You don’t have to buy everything that you see. Keep it simple and stick to the three main categories, namely proteins, carbohydrates and healthy fats.
Avoid eating too many carbs when you’re trying to reach ketosis. The fewer carbs the better. It can be tricky at first to count calories and to stick to your new diet.
Use the above list as a guideline to buy the foods that you enjoy and that you would like to incorporate in your meal plan.
Amazon.com offers a wide selection of supplements and other products to assist you with your Keto diet and they offer free shipping for all orders over $25.