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    Beginner Keto Grocery List – A Simple guide

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    Following keto is easy…

    When you don’t have any non-keto ingredients calling for you in the back of the pantry.

    I swear I’ve had flour just sitting in a jar waiting to be eaten for about a year now. But, in order to stick to keto, gotta kick those carbs.

    Here, I’ll lay out a simple beginner friendly Keto grocery list. It’s super simple to follow, and once you know the basics(and the pitfalls) You’ll be all set.

    Make sure to leave a comment about the foods that you get most often! You might just get featured in the next article!

    Fat, Not Protein

    The biggest mistake I see beginner Keto dieters make is overloading on protein because the label says it contains more fat than protein.

    Let’s take a look here at bacon. An all-time Keto favorite. It says it contains just over 11g of fat. But is this really true?

    Bacon-NutritionBack pan fried nutrition
    As you can see, Bacon is actually not so fat filled after all.

    Unfortunately, most of the fat in bacon is cooked out. As this comparison shows, it is very difficult for bacon to keep its fattiness after being cooked.

    This is true for most meats. If you cook it, you can expect the fat content to shrink by half or more.

    So what’s the solution?

    Well, for myself and my Wife, we make fat bombs. Keto is designed to keep your overall fat intake at 70% or higher during ketosis.

    If you are struggling to keep your fat intake up, fat bombs are a great solution. The basic ingredients are as follows.

    • Coconut Oil
    • Cream Cheese
    • Sour cream
    • Milk
    • Cocoa powder
    • Butter

    So go ahead and add all of those things to your shopping list. You will need to elevate your fat levels above everything else in order for keto to really be effective.

    If you are still struggling to keep your fat high, and your protein and carbs low. Consider eating less, and substituting the calories with a serving of sour cream, or cream cheese or adding Heavy cream to your coffee, sugar-free of course.

    And don’t forget the meat!

    • Bacon(Bits and ends is best)
    • Sausage
    • Beef
    • Chicken
    • Fish(This one is super important)
    • Really anything

    Dairy, Dairy and more… Dairy.

    For most, dairy is an extremely important part of keto. It contains high fat, low carbs and tastes great too! But for those who are lactose intolerant, this could be difficult. It really is difficult to get around this.

    Dairy Milk

    If you are lactose intolerant, I’m afraid your options are somewhat limited.

    One of the best ingredients that still fits within keto, but is not dairy is Avocados. They have so many benefits, and they are just about w fat. Perfect for keto.

    Excellent things you can still eat, and that are very keto friendly are as follows:

    • Avocados
    • Olive Oil
    • Coconut Oil
    • Fish
    • Fish Oils

    As you can see there are still options for you. Just be careful in not overloading the protein. It is certainly easy to do without dairy.

    If you get a chance, try some coconut oil in your coffee. It basically adds no flavor. But it gives you a head start on your fat for the day!

    Snacky Foods Are Okay, Just Not All Snacks

    Well, I should clarify on that one. I don’t want people thinking Doritos and mountain dew are keto friendly.

    Some excellent snacks are available in keto. More than you’d think. In fact, you’ll find that most nuts are very compatible with keto, and curb your carb cravings throughout the day.

    Some snack foods that are keto friendly:

    • Pork Rinds(My favorite)
    • Assorted Nuts(almonds are best)
    • Leafy greens
    • Celery and No Sugar added Peanut Butter
    • Most fruits and veggies(In moderation because of the carbs)

    Snacks are integral for most Keto dieters. Having something around to curb the temptation of the office party cake is essential to maintaining your lifestyle. An iron will really is required for keto to be effective.

    The Proper Balance For Ketosis

    There is some debate about what the proper balance of carbs, fats, and proteins should be in keto. Most say, the more fat the better. Others precisely measure out 70, 75, 80 percent. Whatever they believe it should be.

    I’m here to tell you the official, debate-ending answer!

    It varies from person to person…

    No… I’m not kidding. In fact, most people don’t even know when they are in Ketosis. You see, without proper measurement, you don’t actually know if you are digesting Ketones or just that regular carb stuff.

    There are multiple ways you can measure Ketone levels. The least intrusive of them all is the breathalyzer type. Easily the most convenient of the three. It even connects to your phone!

    There are also urine strips that measure this as well.

    The best way to start measuring is to start at your normal fat intake for three days, and then slowly work your way up from there until you register as being in ketosis.

    You can buy one of them in the image below!

    Ketonix® Bluetooth® Breath Ketone Analyzer

    Shopping list

    What Veggies Are Okay

    This also varies. Most would say avoid starchy things. No rice, no potatoes and not a lot of onion. You want the dark green veggies because they have fewer carbs and more nutrients like magnesium and such.

    A few of these might be:

    • Spinach
    • Broccoli
    • Asparagus
    • Cucumber
    • Lettuce

    And you can just go ahead and add those to your list.

    It is also very tasty to add some Olive oil to your veggies to get more fats in as well. Maybe even add some cheese too! Just don’t overeat!

    Why Does Milk Have Carbs???

    This is crazy right!?

    I found myself looking at the back of a milk container thinking to myself something along the lines of.

    “Milk must have a lot of fat. It just tastes so good”

    I was not totally wrong. But I suppose I wasn’t very right either. The milk I was looking at had a whopping 13g of carbs per serving. With a serving being only a cup, you can see how this can really affect your Ketone levels.

    This is almost universal! You absolutely have to check labels! Especially on things, you don’t expect to have carbs in. One thing that is especially shady is sausage. Yes, you may just have some shady sausage. Check that label, you may have accidentally overdosed on carbs!

    It’s way to easy.

    So check your labels.

    Supplements, And Common Mistakes

    One or two things go missing when you are in ketosis. This is part of the process. Your body is running off of the stuff it stored, not the good stuff anymore. So you have to pack up on some essential supplements to ensure you don’t end up Keto supplementhurting yourself.

    The biggest one is probably salt. Your body gets ‘s very low on salt during ketosis especially.

    Your kidneys function differently in ketosis. So you need to retain more water because you are constantly letting loose what you had.

    Another thing comes with letting loose. Your body is urinating all the good metals and nutrients that it previously had. So a nice multivitamin will probably help out during the ketosis part of your month.

    Shopping will include:

    • Salt pills
    • Multivitamin

    Super easy! Just remember that you won’t know when ketosis starts until you measure. So until you start measuring, don’t attempt keto. The most important thing about keto is being in ketosis. I highly recommend you pick up a Breath Analyzer or something like it. They run under thirty dollars and you do need it to start Keto.

    Conclusion

    You are going to need quite a few things. But that’s okay! You are embarking on a journey toward a healthy life! Live strong, and have an iron will!

    Here is a completed shopping list.

    • Coconut Oil
    • Cream Cheese
    • Sour cream
    • Milk
    • Cocoa powder
    • Butter
    • Bacon(Bits and ends is best)
    • Sausage
    • Beef
    • Chicken
    • Fish
    • Really anything
    • Avocados
    • Olive Oil
    • Coconut Oil
    • Fish
    • Fish Oils
    • Pork Rinds(My favorite)
    • Assorted Nuts
    • Leafy greens
    • Celery and No Sugar added Peanut Butter
    • Most fruits and veggies(In moderation)
    • Spinach
    • Broccoli
    • Asparagus
    • Cucumber
    • Lettuce

    Also, check out our complete beginner’s guide to keto!

    Make sure to comment if this helped! Who knows, if you give suggestions you might just be featured in our next article!

    Best,

    Patrick

    beginner-keto-grocery-list-a-simple-guide

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