You’ve made up your mind to go on a keto diet, now you need a grocery list to help you stick to your plan. The low-carb and high-fat diet can be a bit overwhelming as it is known for resulting in dramatic weight loss. You might have to toss out those heavily processed food items, canned stuff, and easy-to-cook rice out of your pantry.
In a keto diet, you need to reduce your carb intake, increase fats, and eat a moderate amount of protein. The reduction in carbs puts your body in a metabolic state known as ketosis. In this state, your body starts to burn the fats efficiently and provide energy for your body. To stay in ketosis, you need to limit your carb intake to 50 grams a day. Here is a grocery list of staple keto friendly foods that our nutritionists prepared for you:
Seafood: Wild salmon, sardines, mackerel, shrimp, crab, tuna, mussels, cod. A great source of proteins and omega-3 fatty acids which help in reducing the risks of many cardiovascular diseases. Omega-3 fatty acids are anti-inflammatory and play a significant role in maintaining blood pressure and cholesterol.
Oils: Extra-virgin olive oil, coconut oil, avocado oil, nut oils.
Low-Sugar Fruits: Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes. Although the keto diet eliminates the usage of many fruits, some are okay to eat. These fruits contain fewer carbs and have a considerably low amount of sugar.
Low Carb Veggies: Fennel, Celery, Cucumber, Cauliflower, Broccoli, Bell peppers, Zucchini, Mushrooms, Eggplant. These low carb veggies are high in fibre, minerals, vitamins and antioxidants.
Meat and Poultry: Lamb, Chicken and Turkey. Grass-fed organic meats are an important part of your grocery list since they are a major part of keto-diet.
Eggs: Major source of protein.
Nut Butter: Almond, cashew, or sunflower butter can prove to be a great snack and make meal prepping easier.
Dairy and Cheese: Cheese, cottage cheese, plain Greek yogurt, cream, butter. Go for full-fat organic dairy products.
Snacks: Dried seaweed, cucumber sticks, smoked nuts, cucumber sticks, and seed crackers.
Remember that dedication and consistency are the two key factors that lead to success. Whether you want to gain muscle or lose weight you’ve got to hold on to each and every scrap of motivation so that you can achieve your goals. At first, keto-diet may seem too restricting or hard to follow through but on those times, you’ve got to recall why you started this diet in the first place. Think of your long-term goals and be diligent in achieving them; with time your pursuit of staying fit will be successful.