Ketogenic Diet Foods: How to Grocery Shop Keto
Many people swear by the ketogenic diet. You may want to give it a try but don’t know where to get started. What can you eat on a keto diet? What do you have to give up? And how exactly does eating keto work? We’ll be answering all these questions and more in our crash course on ketogenic diet foods and recipes.
What Is the Ketogenic Diet?
The keto (or ketogenic) diet emphasizes eating foods that are low in carbs and high in fat. The goal is to put your metabolism into a state called ketosis, which can help your body burn fat more efficiently. The keto diet can help with fat loss and overall weight loss (when paired with exercise and a caloric deficit).
What Are the Benefits of the Keto Diet?
A number of scientific studies have proven that the keto diet can be effective as a tool for weight loss and may carry a variety of other health benefits. Diets low in carbs and high in fat (like those including ketogenic diet foods) have been proven to:
- Decrease body mass index (BMI)
- Decrease risk of cardiovascular disease
- Improve blood sugar control and insulin sensitivity for diabetics
- Decrease overall cholesterol
- Decrease LDL and VLDL levels (“bad” cholesterol)
- Increase HDL levels (“good” cholesterol)
- Decrease triglyceride levels
Some experts also believe that the keto diet can help those with epilepsy, diabetes, and Parkinson’s disease improve their day-to-day symptoms. Ketogenic diet foods aren’t for everyone, but if you are looking for a structured diet to help you lose weight or manage a health condition, you may want to talk to your doctor or nutritionist about trying out the ketogenic diet.
What Ketogenic Diet Foods Should Be On Your Grocery List?
A keto grocery list will focus on whole foods that are low in carbohydrates and high in fat. Check out these keto-approved foods to guide you through your weekly trip to the grocery store.
Meat
- Ground beef
- Steak
- Turkey
- Chicken
- Ham
- Bacon
Fish
- Tuna
- Salmon
- Mahi-Mahi
- Flounder
Eggs & Dairy
- Eggs
- Sour cream
- Full-fat yogurt
- Full-fat cheese
Fruits & Vegetables
- Broccoli
- Cauliflower
- Spinach
- Kale
- Avocado
- Celery
- Berries (blackberries, blueberries, and raspberries)
Extras
- Macadamia nuts
- Pecans
- Brazil nuts
- Pistachios
- Peanut butter
- Avocado oil
- Coconut oil
- Ghee
- Dark chocolate (70% cocoa or more)
Non-Keto Foods to Keep Off Your List
If you’re trying to stick to eating ketogenic diet foods, here are a few items to avoid putting in your cart. However, keep in mind that all foods can be part of your diet in moderation.
- Grains like bread, rice, and pasta
- Starchy foods like peas, corn, potatoes, and beans
- High-carb snacks like crackers and pretzels
- Sugary fruits like apples, bananas, and grapes
Ketogenic Diet Meal Plans
Many people love the keto diet because of its focus on whole foods. This means that keto recipes often only require a few ingredients that you may already have in your pantry and fridge. Check out some of our favorite keto-friendly meal ideas and recipes for breakfast, lunch, and dinner.
Breakfast
- Omelette with bacon, broccoli, and avocado
- Sausage-wrapped breakfast cups
- Hard-boiled eggs
- Ham and cheese roll-ups
- Avocado egg “boats”
Lunch
- Lettuce wraps filled with buffalo chicken, taco meat, or lunchmeat
- Egg salad
- Zoodles (zucchini noodles) with meatballs
- Lunchmeat and cheese roll-ups
Dinner
- Mexican taco bowls (hold the rice)
- Lemon oregano steaks
- Lettuce-wrapped burgers
- Broccoli cheddar soup
Snacks & Desserts
- Peanut butter protein balls
- Cheese and olives
- Veggie sticks and guacamole