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Your Ultimate Keto Diet Grocery List
Whether you’re a complete beginner or have been keto for years, this keto diet food list will make it easier to meal plan and stock up on low-carb, high-fat groceries.
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So you’ve decided to go keto. You’re not alone: the low-carb, high-fat eating plan has become increasingly popular in recent years. And although the buzzy diet can be accompanied by certain side effects that you should be aware of before you try it for the first time, many followers rave about its ability to seemingly melt away fat.
First, a little background: Eric Westman, MD, director of the Duke Lifestyle Medical Clinic, explained to Health in a previous interview that in order to successfully follow the keto diet, you need to eat moderate amounts of protein, reduce your carb intake, and increase fats. When you reduce your carb consumption, your body turns to stored fat as its new fuel source—a process called ketosis. To stay in ketosis, followers of the keto diet must limit their carbs to 50 grams a day, Dr. Westman says.
RELATED: The Side Effects of the Keto Diet You Should Know About
Grocery shopping on the keto diet can be a bit tricky. Many processed, packaged foods are off-limits, and even certain whole foods are too starchy (sorry, sweet potatoes). You need to fill your plate with low-carb, high-fat foods such as meat, seafood, non-starchy produce, and healthy fats.
Ready to get shopping? We polled nutritionists to find out which foods should be part of your keto beginner meal plan.
“Low-carb vegetables are high in fiber, vitamins, minerals, antioxidants, and more” says Pegah Jalali, RD, a nutritionist at Middleberg Nutrition in New York City. “Not to mention, they also make a great vehicle to add fats to.” Starchy veggies such as carrots, yams, beets, turnips, sweet and regular potatoes should be avoided.
Stock up: Jet.com’s new City Grocery service (available in select markets) makes it easy to ensure you always have keto-friendly veggies in the fridge. We love their delivery scheduling tool; simply fill your cart, then decide which day and timeframe you’d like your groceries delivered. One of our faves: Urban Roots Green Squash Veggie Noodles are great for whipping up low-carb “pasta” dishes.
Add to cart: Tomatoes, avocado, blackberries, raspberries, blueberries, strawberries, coconut, lemon, and limes
Although you’ll be cutting way back on carbohydrates and sugar, some fruits are still okay to eat on the keto diet (though you’ll still want to be mindful about quantity in order to remain in ketosis). The fruits that make the cut contain far fewer carbs than their off-limits cousins such as apples, pears, bananas, pineapples, papayas, grapes, and fruit juices in general.
Stock up: Raspberries will sati
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