Following a keto diet requires careful monitoring of your grocery shopping and eating habits to ensure you are meeting your body’s nutritional needs.
Meal planning is an essential component of the ketogenic diet and one of the key elements of meal planning is having a varied keto diet shopping list at your fingertips.
What is the keto diet?
The ketogenic diet is a very low-carbohydrate, high-fat, and moderate protein diet. The diet requires that you drastically reduce your carbohydrate intake and replace it with fat. For example, the diet recommends that you get:
- less than 5% of your calories from carbohydrates
- 80% of your daily calories from fat
- 15% to 20 of your calories from protein
Your body is accustomed to running on glucose, the sugar that is broken down after you eat carbohydrates. When you drastically reduce your carb intake, your body will naturally look for other sources of energy as a substitute.
When following a strict keto diet, your body is likely to go into a metabolic state known as ketosis. Ketosis is when your body starts breaking down stored fat into molecules called ketones to use for energy in the absence of carbohydrates.
A keto diet will typically consist of meats, fish, cheese, nuts, seeds, butter, oils, and some low-carb veggies. The diet eliminates most carbohydrate-based foods like bread, pasta, rice, potatoes, sweets, juice, and most fruits.
Many people are attracted to the keto diet for its promise of weight loss. Studies comparing low carbohydrate diets, like keto, and low fat diets have found that those following a very-low-carbohydrate diet have greater weight loss compared with those eating low-fat.
Additionally, one recent meta-analysis concluded that the ketogenic diet is a very effective strategy for helping to treat obesity. In addition to supporting weight loss, the keto diet may also help people achieve improved blood sugar control. One 2019 study found that type 2 diabetics who followed a ketogenic diet reduced their HbA1c from 7.5% to 5.9% at the 15-month follow-up.
The ketogenic diet is also being examined as a possible therapy for cancer patients. One 2020 study analyzed the effect of a 3-month ketogenic diet as a possible therapeutic diet for patients with advanced cancers of various types. Researchers found that following a keto diet may have a positive effect on the long-term survival of advanced cancer patients. If you are undergoing cancer treatment, always speak to your doctor before making significant changes to your diet.
How to get started on a keto diet grocery list
If you’ve put together a grocery list on a non-keto diet, then you’re already ahead of the game. Putting together a keto shopping list is similar to shopping lists you’ve made in the past, but this list will contain only keto-friendly foods.
Before going to the grocery store, take a look in your fridge, freezer, and pantry to see if you already have some keto-friendly foods on hand. Chances are you are likely to have things like frozen chicken, peanut butter, olive oil, and a variety of spices handy to make your shopping trip that much easier.
The next step is to create meal ideas based on what you already have at home. For example, if you have chicken, salad, olive oil, and avocado on hand, voilà! You already have the makings for a well-balanced keto meal.
You may also find keto recipe inspiration on different keto-friendly sites, like this one on the best keto lasagna recipes. Once you’ve decided what you want to make for the week, you’ll want to add the remaining ingredients to your keto shopping list.
The best keto grocery list
Now that you have an understanding of what to include on a keto diet, and what to avoid, you’re ready to make a balanced keto diet grocery list allowing you to implement your meal plan with ease.
This easy keto diet shopping list can be used by the keto novice to help get started, or by the keto pro for some new and interesting ideas.
Meat is a staple of the keto diet and provides much needed protein among other nutrients like B vitamins, potassium, selenium, and zinc.
When following a keto diet you’ll also want to make sure you have plenty of fatty fish to enjoy. Salmon, sardines, mackerel, and albacore tuna are loaded with omega-3 fatty acids which have been linked to improved heart health.
- Fish including salmon, mackerel, tuna, and sardines
- Seafood including shrimp, crab, lobster
- Chomps meat sticks
While some vegetables are restricted on the keto diet, the vast majority are permitted. Non-starchy vegetables are low in calories and carbs, but high in many healthful vitamins, minerals, and dietary fiber. They also contain antioxidants that help protect against cell-damaging free radicals.
A great deal of research has shown that eating a diet rich in vegetables can help reduce the risk of chronic diseases like heart disease, diabetes, and obesity, and may also increase life expectancy.
- Lettuce including Romaine, Arugula, Endive, Boston
- Red peppers
- Green peppers
- Brussel sprouts
- Green beans
Most fruit is high in carbs, so you may think that all fruits are off limits when following a keto meal plan. Think again. Most berries are low in carbs and high in fiber making them a great addition to your low carb lifestyle.
Berries also provide vitamin C which has been linked to supporting a strong immune system. Additionally, berries are rich in potassium which can help support healthy blood pressure control. This keto-friendly fruit contains powerful antioxidants that help reduce inflammation and protect against disease.
Nuts and seeds
Nuts and seeds are full of heart healthy polyunsaturated and monounsaturated fats, plant-based protein, fiber, and a wide variety of vitamins and minerals.
The polyphenols in nuts act as powerful antioxidants that can help protect against disease. Despite being a high calorie food, research suggests that nuts may actually help promote weight loss.
This versatile low carb staple can be used in cooking or eaten on the go as a delicious snack.
- Brazil nuts
- Macadamia nuts
- Sunflower seeds
- Sesame seeds
- Chia seeds
- Flax seeds
- Hemp seeds
- Nut butters like almond butter
Dairy products are generally great sources of protein, fat, potassium, and calcium, making them a great addition to your keto meal plan.
Aim for full-fat dairy products which will help you feel fuller for longer.
- Cream cheese
- Greek yogurt
- Cottage cheese
- Heavy cream
- Sour cream
Olive oil, coconut oil, and avocado oil are most commonly recommended on the keto diet. While all oils contain only fat and no carbs, some are healthier than others. The following are the best keto-friendly oils and fats.
- Coconut oil
- Olive oil
- Avocado oil
- Sesame oil
- MCT oil
Following a low carb diet doesn’t mean you have to forsake baked goods. In addition to these flour substitutes, here is a list of sugar-free sweeteners, and some spices to enhance your low carb cooking.
- Almond flour
- Coconut flour
- Monk fruit sweeteners
- Vanilla extract
- Italian seasoning
- Chili powder
- Cayenne pepper
- Ground cinnamon
- Ground ginger
- Garlic powder
- Bone broth
- Beef broth
- Chicken broth
Following a keto diet doesn’t have to be complicated. In fact, using this keto shopping list can serve as an easy way to ensure you’re eating a variety of healthy foods while enjoying your low carb lifestyle.
And don’t forget to add Chomps Meat Sticks to your keto grocery list. Chomps are packed with high-quality protein and come in a variety of flavors to satisfy any palate. From simple Grass-fed Beef Jerky to Pepperoni Turkey Jerky, there is a little something for everyone.