Planning is everything when it comes to your diet, and you would know how to make a killer weight loss plan. One of the best plans you can make is a keto shopping list. Pretty soon you will memorize this list, knowing which foods make you feel the best and fill you up the longest on your keto diet. Let’s get started…
Before delving in, it’s important to understand your keto macros. The keto macro ratios will give you a good idea of how many of these items you should buy.
This list is a general, basic grocery you need to buy that is your keto shopping list. If you don’t like something on this list, that’s fine, you can omit it. There’s plenty to choose from. The aim here is to get you started and allow you to identify the ingredients you will need to start getting into ketosis quickly and easily.
We should also point out that this is not an exhaustive keto grocery list by any means. It is merely a list of the most commonly used ingredients in Keto recipes. These foods are especially effective for your body in the first stages of the keto diet.
Use this keto shopping list next time you go shopping and stop guessing at the grocery store. These are the keto staple foods you need to get started on your health journey, so read through them and take notes.
Keto Diet Beginner Shopping/Grocery List
Meat and fish-
Although the focus is on fat when it comes to the ketogenic diet, you still need to eat moderate amounts of protein, and choosing the type of protein is important. Since much of your protein will likely come from animals, you want to make sure you are buying high-quality products and veering away from processed meats that have additives such as carrageenan, BHT/BHA, sodium nitrate, and added flavors and sugars for grass-fed meats wherever possible, as these are healthier and more organic overall. Typical keto diets don’t discriminate between leaner sources of protein and sources higher in saturated fat.
- Ground beef
Eggs & Dairy Products-Dairy products are not only a good source of fat, but they contain protein and other nutrients as well. They can be used to supplement your dishes with flavor, or you can pair them with veggies, nuts, or a protein source as a snack.
- Heavy cream
- Grass-fed butter
- Hard and soft cheeses
- Cottage cheese
- Greek yogurt
If you’re lactose-intolerant, vegan, or just trying to cut down on your dairy intake, there are some great substitutes you can use in your diet that are still keto-friendly. With any store-bought nut milk, be sure to read the labels and make sure that they are unsweetened and low in carbs.
- Ghee (clarified butter with the milk solids removed)
- Cashew Cheese
- Nutritional Yeast
- Unsweetened Almond Milk
- Unsweetened Cashew Milk
Low-carb veggies- If you are a vegetarian or want to include more greens in your diet, there are many keto diet foods to choose from. But remember that not all veggies are created equal.
- Lettuce (Romaine or Iceberg)
- Alfalfa sprouts
- Collard Greens
- Green Beans
- Brussels Sprouts
- Snow peas
- Bell Peppers
- Bok Choy
Low-carb fruits- What fruits can I eat on a keto diet? Fruits are nature’s candy and contain vitamins and minerals. But since they’re also full of natural sugars, you need to be careful about your fruit choices. Before buying or consuming a fruit, check its nutritional info. The below-listed fruits are low-carb and provide great benefits. They are nutritious and you can easily add them to your keto and low-carb meals.
Keto Nuts- Nuts and seeds are worth adding to your ketogenic food list. They are good sources of healthy fats and plant-based proteins to keep you feeling fuller and longer.
- Brazil Nuts
- Cashew Nuts
- Flax seeds
- Pumpkin seeds
- Chia seeds
Herbs and Spices- Herbs and spices give flavor to your meals. Make sure you have them in your pantry. They are very important ingredients and a part of your keto shopping list.
- Full-fat mayonnaise
- Garlic powder
- Onion powder
Keto sweeteners and Keto flours– You probably know by now that sugar is a no-go when you’re trying to reach ketosis, but that doesn’t mean you still can’t enjoy sweet treats. There are a lot of options in the grocery store baking aisles these days that are all-natural and sugar-free. You can use these sweeteners in your morning coffee or make keto-friendly versions of your favorite desserts. And What about rotis? So well yeah, you can use keto flour for making chapatis and parathas on the keto diet. And also you can use these flours in baking.
- Stevia Extract
- Monk Fruit Extract
- Cacao or Carob Powder
- Almond flour
- Coconut flour
- Any keto flour
- Flaxseed Meal
- Xanthan gum
- Vanilla Extract
- Sugar-free or unsweetened chocolate (e.g. Cacao Nibs)
- Unsweetened coconut flakes
Oils and Condiments-
There are plenty of oils and condiments that you can use in your cooking that are keto-friendly and a good source of healthy fats. Keeping these on hand can help with your food preparation and also add some flavor and variety to your food. When buying condiments, the most important thing is to make sure they don’t contain added sugar.
Yet, finding keto-friendly condiments can be tricky! Some of them contain ingredients that kick you out of ketosis. Read the nutritional info to check for the carb content and added sugars.
- Olive Oil
- Avocado Oil
- Coconut Oil
- MCT Oil
- Sesame Oil
- Avocado Oil Mayo
- Olive Oil Mayonnaise
- Unsweetened Ketchup
- Soy Sauce
- Sugar-free Barbecue Sauce
- Sugar-free Maple Syrup
- Tamari (Gluten-Free Soy Sauce)
- Fish Sauce
- Hot Sauce
Beverages- Yes, we already know it – water is the best way to quench your thirst and stay hydrated! It’s completely free of carbs and calories. But sometimes, you just want something hot, creamy, sparkling, or buttery to satisfy your taste buds. Also, we crave alcohol so there are a few keto-friendly drinks that you can have in moderation. You can make your keto-friendly drinks at home by using these items.
- Green tea
- Black tea
- Black coffee
- Bulletproof coffee
- Low-fat milk
- Unsweetened Almond milk
- Unsweetened coconut milk
- Diet Soda
- Alcohols (unflavoured liquor, vodka, low-carb beer, and wine )
Combating Early Keto Side Effects
Although some people may benefit from this diet, there are some adverse effects you may experience after a few days of following the keto diet. The “keto flu” is one of them.
Many people only have these symptoms for a few days, not as long as the true flu would. Listen to your body and cease the diet if they persist past that or if you don’t feel well.
People commonly encounter the following signs:
- low mental and physical acuity
- heightened hunger, sleeplessness, and nausea
- stomach pain lowered effectiveness during exercise poor libido
These signs indicate that your body is adjusting to being in ketosis and transitioning.
Easing into the diet could be a smart place to start in order to combat (or reduce) these symptoms.
What groceries do I need for a keto diet? Surely, you already have the answer to that with our simple keto shopping list. A low-carb, high-fat diet has a lot to offer in terms of food options. As long as you know what to eat, you’ll be able to enjoy the diet to its fullest – and reap its benefits! As you can see, there is nothing odd or ‘out there when it comes to the main ingredients to make up the Keto Diet. There are no particularly strange ingredients that you won’t easily find in a supermarket, and that is partly why the Keto Diet is so popular – it is accessible to all and a proven way to lose weight and become healthier.
This is by no means an exhaustive list but it’s a great place to start. You don’t need to get everything on here to start keto. Just stick with the basics and build out from there. Keeping these foods at home can help you mix and match your meals so you don’t get bored and frustrated. The key to a healthy experience with the ketogenic diet is to ensure your meals are not only high in fat and low in carbohydrates but balanced with a wide variety of nutrients.
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