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Keto Grocery List: The Ultimate Keto Shopping List for Beginners

Daniel Lynn Grenier · Jan 23, 2019 · Leave a Comment

keto shopping list

Don’t know where to start? The keto diet is everywhere! Health blogs, cookbooks, and more are raving about the powers of the ketogenic lifestyle and the potential transformation it can have on the body.

You read the claimed benefits of this magical diet and you have decided to give it a whirl to see if it works for you. However, there is one problem standing in front of you. You are clueless of which foods to buy to practice the keto diet and experience all its wonders.

If the above scenario describes you, then have no worries. The complete guide for your keto shopping experience awaits.

A Brief Overview of Keto Principles

Before we dive into our keto shopping list, let’s review the basic components of what you should be looking for in the foods you buy. The keto diet is a predominantly fat diet and it nearly 100 percent eliminates carbs from your daily diet.

Protein should be kept to a moderate level, but you must avoid meats with added sugars. Overall, your macronutrient intake should be approximately 75 percent fat, 20 percent protein, and 5 percent carbohydrates.

Keto Macros

5 percent? Yes, you read that right! The keto diet eliminates nearly all carbohydrates and replaces them with almost exclusively fat. Cutting out carbohydrates from your diet diminishes your body’s need to rely on glucose for energy. Glucose is the favorite energy source of the muscles and the brain, but it is easy to consume carbs in excess and experience numerous health conditions.

The keto diet forces your body to adapt and find a new source of energy to get through the day. That source of energy is fat.

You may be confused since fats have likely been labeled the culprit of poor dietary habits throughout your life. However, fats can have wonderful health benefits when the right ones are chosen.

Therefore, when strolling down the aisles of your favorite grocery store, make sure you know which foods are optimal for the keto diet.

Meat

For the first food category, we will scratch off protein. If you love meat and cannot get enough, then you will have a love/hate relationship with the keto diet. While most cuts are acceptable on the keto diet, they must be eaten in moderation.

Unprocessed and grass-fed meats are the way to go when practicing the keto diet. Processed meats will contain added carbohydrates which is a detriment to keeping your body in a state of ketosis.

Eating grass-fed meats will help you avoid nasty chemicals and antibiotics animals might consume in their own diet. If you can find a meat that is rich in fat, then that is an even better choice.

Meats to add to your keto shopping list include:

Steak
Veal
Ground Beef
Chicken
Duck
Turkey
Pork chops
Ham
Bacon (low-carb)
Lamb
Wild Game
Venison

Remember, any meat is fair game on the keto diet as long as it contains a low amount of carbohydrates or none at all. Do not go overboard with your meat selection at the grocery store. You likely will not need to eat meat with every meal going keto.

Seafood

Seafood is highly beneficial for the keto dieter and you can add a variety of foods from under the sea to your plate. Many selections of fish will give you an ample number of vitamins and minerals without the carbs. Fish that are high fat, such as salmon, are rich in omega-3 fatty acids which can provide you extra health benefits.

Shellfish can be trickier with some types containing a higher number of carbs than others. That is not saying you must scratch them off your shopping list, but they might have to be eaten in lower quantities. Octopus, oysters, clams, and mussels all contain at least 4 grams of carbs per 100-gram serving.

Add these varieties of fish & shellfish to your seafood keto delicacies:

Salmon
Shrimp
Mackerel
Tuna
Lobster
Mussel
Oyster
Crab
Trout
Clams
Octopus
Catfish
Flounder
Cod
Scallops
Snapper

Your seafood options are extremely flexible with the keto diet. Do not be afraid to do some extra research and mix up your seafood recipes. All your fish and shellfish selections are going to be low in carbs but select the fattiest fish for the best keto results.

Fruit

Unfortunately, many fruit selections are going to be scratched off your shopping list once you start the keto diet. Fruits are excellent sources vital nutrients your body needs, but those same sweet fruits contain carbs. They may be complex carbs that are healthier for you than processed carbs, but they must still be avoided.

Luckily, there are still some fruit selections you can enjoy for a quality keto friendly snack.

Fruits that get a thumbs up for the keto diet:

Avocados
Raspberries
Blackberries
Blueberries
Strawberries
Lemons
Limes

It may come as a surprise to learn that an avocado is a fruit, but avocados are by far the best selection of any fruit for the keto diet. Avocados have the lowest amount of carbs of any fruit and they are loaded with healthy fats, vitamins, and minerals.

If there is one food you definitely want to stockpile when shopping keto, then avocados would be the one to choose.

benefits of avocado

The health benefits of avocados include improved heart health, higher quality digestive tract, prevent insulin resistance, and stimulate weight loss. Make sure you buy avocados whenever you can get them for a good price when you go shopping.

The other fruits listed must be eaten with caution since they do contain higher amounts of carbs than avocados. You will notice that all the other fruits that are acceptable to eat on the keto diet consist of berries and citrus. Berries provide many antioxidants to fight inflammation and disease such as cancer, and your available citrus foods provide vitamin C.

A small serving of berries or the listed citrus will surely provide great health benefits for your keto diet, but the main purpose is to cut carbs whenever possible. Proceed with caution with all the provided fruits except for avocados.

Vegetables

Fortunately, you have a wider range of options on your shopping list when it comes to vegetables. There are many vegetables you can eat or add to your home-cooked recipes that have limited amount of carbs. Three distinct types of vegetables come to mind when shopping for keto friendly varieties. Those three are your allium vegetables, cruciferous vegetables, and leafy-green vegetables.

Allium vegetables are an excellent source of antioxidants and can assist in fighting cancer. Cruciferous vegetables can have similar health benefits by giving you a boost of cancer fighting phytochemicals. Leafy-green vegetables are loaded with many vitamins and minerals to help you fight diseases such as cardiovascular disease.

There are other fantastic vegetable options you have at your disposal when attempting to stick to your keto principles.

The list of vegetables you can throw into your shopping cart include:

Onions
Garlic
Scallions
Chives
Broccoli
Cabbage
Brussel
Sprouts
Cauliflower
Kale
Spinach
Mushrooms
Green Bell Peppers
Green Beans
Lettuce
Turnip Greens
Collard Greens
Artichoke
Celery
Eggplant
Zucchini
Cucumber
Radishes
Asparagus
Tomato
Okra
Bok Choi
Leeks
Olives

There is an abundance of delicious vegetables you can eat individually or throw into a creative dish you are trying to whip up for dinner. If someone ever told you that the keto diet does not offer a wide range of versatile food options, then make sure to show them the dozens of vegetables that are keto friendly.

Dairy

Just because you are going keto does not mean you have to be dairy free. However, you must wear your carb detectors and pay close attention when attempting to buy dairy products. Many dairy products contain a substantial amount of added carbs which can make you creep up to your daily carb limit quickly if not you are not careful.

When browsing in the dairy aisle, try your best to find organic options that avoid having excess sugar added to them. Always check the nutrition label and select the fattiest options and avoid those fat-free advertisements. You want to consume fat on the keto diet.

Dairy items which are okay on the keto diet include:

Mayonnaise
Cream Cheese
Swiss Cheese
Parmesan Cheese
Cheddar Cheese
Greek Yogurt
Whipping Cream
Cottage Cheese
Cream Cheese
Sour Cream
Butter

You will notice that lots of cheeses and creams are acceptable on the keto diet. If one of the acceptable dairy items makes your mouth water, then you can add it to one of your keto dishes to add some extra flavor to your meal.

Be weary if you want to add milk to your diet as many varieties of milk have a tremendous amount of sugar per serving.

Nuts & Seeds

Think of nuts and seeds as the ultimate keto snack to help power you through the day. They contain tons of healthy fats, limited amount of carbs, and lower your risk of disease. The varieties of nuts and seeds you can toss in your bookbag when on the move will provide you lots of fiber so your hunger will be satisfied faster.

Add these nuts and seeds to your shopping list:

Macadamia Nuts
Pecans
Hazelnuts
Pine Nuts
Brazil Nuts
Almonds
Walnuts
Chia Seeds
Sunflower Seeds
Flaxseed
Pumpkin Seeds

When deciding on what type of nuts or seeds you want to crunch on for a snack, it is important to know that some will contain more carbs per serving than others. If you enjoy snacking on a nut or seed variety that has higher amount of carbs, then limit the serving size of your snack.

Oils

A healthy dose of oils to your meals can add a new dynamic of flavor to your keto recipes. When consuming the right kind of oils, your diet will give you fantastic health benefits and extra fat to keep your body in ketosis. Choose wisely when looking at your selections of oils at the grocery store. The wrong selection can make or break your keto diet.

These oils should be at the top of your list:

Olive Oil
Coconut Oil
Avocado Oil
Peanut Oil
Fish Oil
Almond Oil
Walnut Oil
Sesame Oil
Sunflower Oil
Flaxseed Oil

The key thing is to know what type of fats you receive from each type of oil since some fats are much healthier than others. When practicing the keto diet, aim to consume naturally occurring saturated, monounsaturated, and polyunsaturated fats. Avoid processed polyunsaturated and trans fats at all costs. Always check the nutrition label to identify the type of fats contained in the oil.

Eggs

Eggs are an extremely important food source and they can be enjoyed with any meal of the day. Not only are they low in carbs and the reference protein out of all foods, eggs are full of antioxidants and can stabilize cholesterol. You cannot go wrong always having eggs in your refrigerator when on the keto diet.

Drinks

When it comes to beverages on the keto diet, nothing is better for you than water. The keto diet can make you extremely dehydrated, especially in the beginning stages of the diet. It is possible to need upwards of twice the amount of daily water consumption compared to someone not on the keto diet.

Other drinks are acceptable on the keto diet in moderation, but they must be low in carbs or you can drink your way out of ketosis. We have added the most ideal alcoholic beverages you can drink so you are well prepared for any social gatherings.

Add these beverages to your shopping list to go with your meals:

Water
Tea
Coffee
Hard liquor
Red & white wine
Light beer

For tea and coffee, you want to avoid adding sweeteners or anything high in carbs used to flavor the drink. Hard liquor drinks such as vodka, whiskey, or rum contain zero carbs and are keto friendly. You will have some carbs with wine and light beer so it is best to drink them in moderation to avoid going over your daily carb limit.

Closing Thoughts

We hope you now are confident that you have everything you need to get started on your keto diet. Using this expansive keto shopping list, take note of everything that makes your taste buds dance and create many savoy dishes that will make any keto dieter a happy camper.

The Top Five Benefits of the Keto Diet

Adele Taylor · Jul 21, 2019 · Leave a Comment

When you choose to follow the Keto Diet, you’re probably thinking of weight loss as your number one benefit. Of course, that’s normal. Everyone who goes onto a diet does so because they want to lose weight, and the other benefits tend to fall by the wayside.

When you choose the Keto Diet, you are actually not following a diet per se, you are changing your lifestyle and creating a healthier way to live. The Keto Diet isn’t a fad, it isn’t something you follow for a few weeks and then you’re done; the Keto Diet is a lifestyle, it is something you will follow for the rest of your days, and when you choose to live the Keto way, you can look forward to a huge range of different benefits, ones you might not have realised were possible.

First things first, we’re not going to dwell too much on what the Keto Diet is. Of course, by reading this article you already know that the Keto Diet is a low carb and high fat diet, and that you are forcing your body into a new metabolic state (ketosis) in order to burn fat for energy, rather than burning carbs, as you would do normally.

What you’ll want to know is the benefits that you can expect to obtain. This is by no way an exhaustive list, but below we are going to talk about the top five benefits of the Keto Diet. Hopefully these will be enough to push you towards a healthier, Keto way of life.

Guaranteed Weight Loss

When you are burning fat for fuel, rather than carbs, you are eating into your existing fat stores quickly. This means you are going to lose weight quite fast, and the first few weeks is likely to show quite a dramatic loss. Of course, as we mentioned before, this is probably the main reason people choose the Keto Diet initially. Weight loss on the Keto Diet is often faster than other diets, and you have less, or no, cravings to make your life a misery.

Many other diets are so restrictive in what you can eat, that they leave you craving all the things you’re missing – not the Keto Diet. The Keto is high in fat, and we know that fat is much more satisfying than anything else! Whilst you need to make sure you’re eating good fats and not bad ones, this is certainly going to leave you much happier than if you were following a diet which cut out fats drastically.

See also: Best keto fruits

Better Heart Health

Provided you stick to the rules, e.g. you eat plenty of good fats and not the bad ones, your heart will get a major boost in health. The Keto Diet can lower the bad cholesterol in your body (LDL) and as a result can increase the amount of good cholesterol (HDL). This helps to boost how healthy your heart is, and reduces the chances of you developing those rather nasty conditions that we all want to avoid, e.g. heart disease, stroke, heart attack, etc.

The thing to bear in mind here however is that the word ‘fat’ doesn’t mean you can eat all manner of processed foods and takeaways. The Keto Diet encourages a higher fat intake, but that means good fats, e.g. avocados, etc.

Less Inflammation Within The Body

Again, when followed correctly, the Keto Diet can seriously lower the amount of inflammation within your body. This is all down to the ketosis process, which helps to drastically reduce and slow down the production of free radicals, which cause inflammation to occur. When there is less inflammation within your body, you are healthier overall, and your body can function much more effectively. This also affects your immune system and speeds up your healing rate.

The lower inflammation benefit is also linked to other known Keto benefits, such as better immune system function, less chance of developing neurological disorders, and also helping to prevent and treat certain types of cancers.

Better Concentration And Focus

After the first stage of the Keto Diet you will notice that you suddenly feel more alert and awake. Your brain will be clearer and you will be able to focus and concentrate much easier as a result. This is again linked to a reduction in inflammation, which can affect brain function and concentration. The types of foods you are eating are also great for your brain and your focus levels, which is a serious boost for anyone who needs to focus on work on a daily basis!

In terms of brain function and mood, the Keto Diet is also known to help reduce the chances of developing depression and anxiety too, which is a benefit everyone should be pleased about.

A Boost in Energy Levels

When following the Keto Diet, especially after the first couple of weeks, most people notice that they have much more energy than they did before. This is partly because you have flushed your body of toxins and foods which make you feel sluggish and lacking in energy, and instead you are packing your diet with foods which are fresh, clean, and free of added nasties, e.g. pesticides and additives. You will therefore have a much bigger spring in your step as a result.

This could also be down to the inflammation reduction which is linked to the Keto Diet, but when it works in conjunction with better nutrition, you’re getting double the benefit.

These are just five of the benefits you can expect when you follow the Keto Diet. Remember, you need to allow your body the time to adjust when you first start following the diet. There is likely to be an adjustment period for a couple of weeks when your body might not be feeling its optimal best. This is normal and it is down to ketosis being established and your body transitioning into this new metabolic state. After that? It should be plain sailing all the way!

The 2 Week Keto Diet For Beginners

Adele Taylor · May 27, 2019 · Leave a Comment

The ketogenic diet is having a hot minute in the limelight right now. It’s being written about and talked about on so many platforms that it’s almost impossible you haven’t heard about it in one way or another.

If you’re on this article, it’s likely you’ve heard a few of the benefits of the keto diet and you’re wanting to see what it’s really all about. Well, we’re going to tell you exactly what it is, the science behind it and how to eat a ketogenic diet properly. There’s also a great 2 week meal plan at the end of this article, full of delicious meal ideas and a schedule you can try out if you’re wanting to give this a go.

What is a ketogenic diet?

The keto diet dates back to the 1920’s, it was used by doctors at this time to control seizures in epileptic patients. As a medical cure of such importance, doctors would stress the need to keep accurate measurements of food consumed during this diet to ensure the most effective results – this is still a huge part of the diet today.

During the 90’s, the Atkins diet was widely used which involved a similar low-carb approach. This brought the attention back to the ketogenic diet and transformed it into the popular way of eating that it is today.

In a nutshell, the ketogenic (keto, for short) diet is a low-carb, high-fat way of eating that’s been proven to offer a heap of health benefits.

The body can use two different kinds of fuel, sugar or fat. In most modern diets, there’s a lot processed junk foods being consumed that contain a heap of sugar and carbohydrates – so almost everyone is burning sugar for their fuel. This results in unsteady blood sugar and energy levels, leading us to consume more calories and ultimately put on more weight.

ketone production

The keto diet aims to put you into ketosis, a process where your body is using fat for fuel instead of sugar – meaning you’ll be burning fat 24/7! Your liver burns the fat, turning it into ketones which are then sent into your bloodstream at a steady and consistent rate.

Basically, to get into ketosis, you’re going to limit your carb intake to about 5% (below 50 grams a day) and the rest of your diet is going to be made up of healthy fats at 75% and protein at 20%. This are the ideal keto macronutrient ratios.

Keto Macros

This might sound pretty restrictive and that’s because it is (compared to the average modern diet). You’re going to have to cut out a lot of the food you love, but the benefits are worth it and there are so many great foods you can eat that once you’re used to it you won’t feel restricted at all.

Who shouldn’t be consuming a ketogenic diet?

Weight Loss, Weight, Nutrition, Scale

Due to the restrictive nature of this diet, if you fall into any of these categories you should steer clear of the keto diet or consult your doctor to see if it’s okay for you to try.

Pregnant and breastfeeding mothers
Anyone taking medication for diabetes
Anyone taking medication for high blood pressure

Apart from that, you should be good to give this a go!

What are the benefits?

Now you know what it is and how it works, let’s dive into finding out how the keto diet can and will benefit you if done properly.

Weight loss

This is the main reason a lot of individuals want to try out the keto diet and it’s actually recommended by doctors and dieticians for this purpose because it works so well. As mentioned above, in ketosis the body uses fat for energy meaning you’re burning fat around the clock instead of only when you’re exercising.
In addition to that, insulin levels are reduced during ketosis – insulin is a hormone that stores fat so this reduction allows the body to release and burn more fat. In one study, it was found that individuals on the keto diet actually lost 2.2 times more weight than those who were on a calorie-restricted low-fat diet – you can’t argue with those numbers!

Burns fat, not muscle

When losing weight so quickly and efficiently, many people worry that their body may be eating away at their muscles for energy. With the keto diet, the adequate amounts of protein will protect you from this.

Increased energy

When the body and brain are being fueled by ketones, there is a steady flow of them being produced 24/7. This reduces the sugar spikes we experience with a normal diet so you’ll have more sustained, steady energy that will increase mental performance as well.

Lowered appetite

As mentioned just now, when you’re in ketosis your body is constantly being supplied with energy and so you’ll have less moments throughout the day where your body is telling you to eat because it’s tired. This makes it easy to lose weight and eat less because you’ll only need to eat when your body really requires it.

Stabilizes blood sugar

On the keto diet, your insulin and blood sugar levels are reduced and kept steady which can make it effective in managing type 2 diabetes. Studies have shown that in some cases, sufferers of type 2 diabetes have even been able to come off their medication completely.

Reduces acne

Since you’re not allowed to eat sugary, processed foods on the keto diet it’s likely that it will help get rid of acne. The high-fat nature of this diet won’t have negative effects on your acne because the fats are all healthy (numerous benefits for skin), controlled and burnt off during ketosis.

And many more

Apart from these benefits, the keto diet has been said to help with everything from polycystic ovarian syndrome (PCOS), Alzheimer’s disease and Parkinson’s disease to even helping slow the growth of tumours for certain types of cancer. The benefits are practically endless, but that doesn’t mean that this diet doesn’t come with side effects, read below to find out what they are and how to manage them.

Possible side effects of the ketogenic diet

We know what you’re thinking – this was all too good to be true! But keep reading because the possible side effects of the keto diet are easier to avoid when you know what could be coming.

‘Keto flu’

This is a common side effect of starting the keto diet that you’ll probably experience within the first week or so. The keto flu is a result of your body adapting to the low-carb state you’ve put it in after being used to a high-carb diet for so long.

It can include headaches, weakness, nausea, irritability, constipation and vomiting – sounds pretty rough, right? The best way to avoid this is by keeping up your salt and electrolyte intake and keep in mind that it only lasts about a week.

Bad breath

During ketosis, ketones exit the breath as acetone and can make your breath take on a fruity, rancid smell (your urine will smell pretty terrible too). This is an easy fix though, just use sugar free gum or brush your teeth a couple more times a day if it’s worrying you.

Mild digestive issues

Whilst your body gets used to this new way of eating, you may experience some constipation and diarrhea. To combat this, make sure you’re eating enough low-carb veggies which should give you enough fibre to stay regular.

Insomnia

In the first few weeks of changing over to the keto diet you may notice some insomnia or frequently waking up during the night.

If these side effects become anything more than mildly annoying, it’s best to speak to a doctor or dietician to make sure there’s nothing in your body that could be disagreeing with the keto diet.

Different kinds of keto diets

If you’re still here and the possible side effects above haven’t deterred you, then let’s take a quick look at the different types of keto diets you can try.

Standard ketogenic diet – This is the standard version of the diet we’ve been discussing. As mentioned above, it’s typically 75% fat, 20% protein and 5% carbs.
Cyclical ketogenic diet – This version involves rotating between the standard diet for around 5 days followed by about 2 days of higher carb consumption. This is meant to break ketosis and deplete your glucose reserves on the higher carb “refeeding” days. It’s popular among those wanting to build muscle and improve their exercise performance.
Targeted ketogenic diet – This is another version of the keto diet that’s popular among individuals who exercise regularly and need a little more energy. Basically, to enhance exercise performance, a small amount of fast-absorbing carbs (bread, rice, etc.) will be consumed before, during or straight after intense workouts. If you get this right, you’ll burn off all the carbs during the workout and will go straight back into ketosis afterwards.
High-protein ketogenic diet – This is the same as the standard diet but the ratios are 60% fats, 35% protein and 5% carbs. Bodybuilders and older people who wish to prevent the possible breakdown of muscle will use this version of the diet.

Foods you must avoid

Right, let’s get the painful bit out of the way – just rip it off like a bandaid. These are the foods you must stay away from during your keto diet to allow your body to enter ketosis.

High-carb foods – This is going to be the biggest food group you need to avoid, if you consume these your body will automatically want to burn them instead of your fats. Foods like cake, biscuits, bread, grains, cereals, quinoa, pasta, rice, couscous and corn products.
Dairy products – This category includes all those products that are similar to dairy too. Anything that’s had all of its good fats removed through processing or has a heap of added sugar or additives is a no-go. Foods like soy milk, rice milk, icecream, cheese spreads, fat-free or skim milk and condensed milk.
Meats – Processed meats that have been seasoned or combined with other foods are full of sugar and you’ll need to avoid them. Foods like; meats with soy fillers or texturizers, over-processed meats, meats cured with sugar.
Higher carb veggies and legumes – Cutting out veggies sounds a little counterproductive, but some of them are too high in carbs for you to consume during ketosis. Foods like potatoes, sweet potatoes, carrots, onions, peas, beans and beetroot.
Fats – These are some of the kinds of fats you want to avoid on this diet; margarine, seed oils, vegetable oil, corn oil.
Sweeteners – You’re staying away from sugar, remember? That means in all its glorious forms and includes agave, cordial, dried fruit, lollies, fructose, honey, milk and any kind of natural sugar.
Drinks – Most drinks have way more sugar and carbs in them than you’d ever know or care to consider. Here’s some of the ones you can’t have; orange juice, apple juice, beer, cider, soda.
Other – Stay away from anything with a bunch of sugar added in or anything high in carbs basically. Avoid foods like bottled sauces and condiments, fast food, pre-packaged snacks, etc.

This is a basic list and doesn’t cover everything, so be sure to consult with a dietician or do a little extra research if there’s anything you’re unsure about.

Foods you can eat

Salad, Fruits, Berries, Healthy, Vitamins, Fresh, Food

Okay now that we’ve gotten that out of the way, let’s take a look at all the yummy, healthy foods you can eat on the keto diet!

Meats/proteins

There’s a heap on offer to you here so you’ve got a great range of choices if you’re a meat-eater. Meats like beef, chicken, bacon, ham, pork, lamb, turkey, duck, eggs and heaps more.

Seafood

Along with a heap of meats, you can also eat most seafood which is great news. You can eat tuna, salmon, prawns, crab, squid, octopus, tilapia, oysters, halibut and more, these are just a few of the more common ones.

Fats and oils

The keto diet is all about getting those healthy fats in so here’s some you’ll need to be getting in to ensure you’ve got steady energy throughout the day – butter, olive oil, coconut oil, avocado oil, duck fat and avocado.

Dairy

For keto meals you’re going to need to stick to the full-fat versions of all your dairy products. These are the kinds of products you can consume; parmesan cheese, swiss cheese, cheddar cheese, cottage cheese, feta, fresh mozzarella, brie, edam, sour cream, yoghurt, butter and heavy cream.

Fruits

You’ll need to stick to low sugar fruits like strawberries, cherries, blueberries, raspberries, lemon, lime, coconut and blackberries. Don’t overdo it with the fruit.

Veggies

Remember we mentioned above that some veggies are too starchy to be consumed? Well these are the veggies that you should be eating. You’ve got lettuce, kale, spinach, tomato, broccoli, cauliflower, mushrooms, olives, celery, cucumber, brussel sprouts and so many more available to you. Just go easier on the higher carbs veggies to make sure you’re staying under your carb limit.

Nuts/seeds

Raw and roasted nuts and seeds are generally all high in healthy fats and low in carbs so you can have macadamia nuts, pecans, almonds, peanuts, brazil nuts, pine nuts, walnuts, chia seeds, flax seeds and more.

Drinks

It’s important to pay attention to your drink choices when on the keto diet because you could be unwittingly drinking all your carbs and sugars. It’s best to stick to water but you can also have unsweetened tea and coffee, dry red wine every now and then and unsweetened, natural coconut water.

Supplements

Whey or hemp protein powders are okay along with electrolyte supplements to keep you energised especially during the first week of transitioning to this diet.

Other

Mayonnaise, almond and coconut flour, and spices like garlic, ginger, coriander, basil, etc. are all okay to eat on this diet.

As with our ‘do not eat’ list, this list isn’t comprehensive – it just contains the most common foods eaten on a keto diet, so be sure to chat to your dietician for more information.

2 Week Ketogenic Meal Plan

Now that you know what you can and can’t eat and how exactly to start a ketogenic diet, we’ve got a 2 week keto meal plan for you so that you can get an idea of exactly what meals you could be eating.

To keep it simple, you can try prepping two serves of the same meal for dinner and keep one serve for lunch the next day. You could also pick a favourite breakfast and stick to that everyday or have unsweetened coffee for breakfast if you’re not hungry (having only coffee for breakfast will increase your fat burning).

Week 1

Monday	Breakfast: Bacon and eggs cooked in bacon fat or olive oil Snack: Celery and peanut butter Lunch: Chicken salad with olive oil dressing and herbs/greens of your choice Dinner: Zucchini noodles with mince beef and keto tomato pasta sauce
Tuesday	Breakfast: Omelette with spinach and mushrooms Snack: Handful of strawberries Lunch: Smoked salmon with avocado Dinner: Burrito bowl
Wednesday	Breakfast: Green smoothie (avocado, spinach, lemon, etc) Snack: Olive snack pack (green, black) Lunch: Keto fish cakes Dinner: Naked taco salad
Thursday	Breakfast: Keto pancakes with blueberries Snack: Coconut chips Lunch: Tuna salad with olive oil dressing Dinner: Pork chops with green beans
Friday	Breakfast: Keto coconut porridge Snack: A couple squares of dark chocolate Lunch: Chicken caesar salad Dinner: Grilled salmon and greens
Saturday	Breakfast: Fried eggs with sauteed kale and spinach Snack: Seaweed chips Lunch: Stuffed capsicums Dinner: Broccoli and cheese soup
Sunday	Breakfast: Boiled eggs Snack: Parmesan chips Lunch: Mexican chicken lettuce wrap Dinner: Steak and cheesy broccoli

Week 2

Monday	Breakfast: Keto latte (eggs, coconut oil, vanilla extract, etc.) Snack: Pork rinds Lunch: Bunless beef burgers Dinner: Meatballs and zucchini noodles with parmesan cheese
Tuesday	Breakfast: Keto frittata (bacon, spinach, eggs, cheese, etc.) Snack: Handful of macadamia nuts Lunch: Asian beef salad Dinner: Coconut chicken curry
Wednesday	Breakfast: Scrambled eggs with a side of guacamole Snack: Beef jerky Lunch: Keto chicken soup Dinner: Jalapeno poppers
Thursday	Breakfast: Keto breakfast muffins Snack: Handful of blueberries Lunch: Smoked salmon and greens (spinach, kale, etc.) Dinner: Lamb kofta with greek salad
Friday	Breakfast: Unsweetened coffee Snack: Veggies and dip (cream cheese, low-carb dips, etc.) Lunch: Keto quesadillas Dinner: Steak and greens
Saturday	Breakfast: Berry smoothie Snack: String cheese Lunch: Slow-cooked pulled beef and salad Dinner: Butter chicken with cauliflower rice
Sunday	Breakfast: Fried eggs, tomato and sausage Snack: Cherry tomatoes Lunch: Chicken wings with your choice of seasoning/sauce Dinner: Keto lasagne

Keto desserts

Cake, Chocolate, Chocolate Cake, Delicious, Dessert

And now for everyone’s favourite part, dessert! You can still have so many different, yummy desserts that will be sure to satisfy just about any sweet tooth out there. Here’s a few ideas:

Keto chocolate cake
Keto ice-cream
Low-carb blueberry cupcakes
Keto chocolate chip cookies
Chocolate mousse (made with avocados!)
Carrot cake balls
Chocolate covered strawberries
Keto cheesecake

The options are literally endless but these are just a few of the most popular desserts to get you going. A quick Google of “keto desserts” will give you so many recipes you won’t know what to do with yourself.

Conclusion

The ketogenic diet is super popular for a reason, because it works. Whilst weight loss is what it’s commonly used for, there are so many other awesome benefits to the keto diet.

If you’re someone who could benefit from a heap more energy and mental focus, lowered appetite, reduction in acne severity, an effective way to burn fat instead of muscle or a great way to stabilize your blood sugars and lower your insulin levels then the keto diet could be for you. A

nd these are just the short term benefits, a range of diseases from cancer to Alzheimer’s can be positively improved and affected in the long term.

Be sure to keep your salts and electrolytes up throughout the diet but especially in the first couple weeks of starting it so that you can avoid getting the ‘keto flu’ as much as possible.

Also keep in mind that you may have a few digestive issues as your body gets used to this new way of eating. Consult a dietician or your doctor if you’re concerned about anything.

Keto Fruits: The 7 Best (And Worst) Fruits For Keto

Daniel Lynn Grenier · Feb 10, 2019 · 2 Comments

Throughout your life, you have loved the sweet flavor of fruit. Regardless of the time of day, a large serving of your favorite fruit was exactly what the doctor ordered to remain healthy. After all, who has not heard the old saying, ‘An apple a day keeps the doctor away.’

While many fruits are a significant source of vitamins, minerals, and fiber, not all of them get the green light with the keto diet.

Keto Fruits: What are they?

What fruits can I eat on a keto diet?

1. Avocados (1 avocado has 3 grams of net carbs)
2. Blackberries (Half a cup contains 4 grams of carbs)
3. Raspberries (Half a cup contains 3 grams of carbs)
4. Strawberries (Two handfuls contains 6 grams of carbs)

Are oranges keto friendly?

Unfortunately oranges are not recommended on the keto diet as they have a high sugar content (17 grams) and around 21 grams of total carbs in each fruit.

Are bananas good for keto?

Bananas have a high carb count (around 20g per medium sized banana). One of these will generally take up your daily carb allowance. As such they are not recommended.

Can I eat apples on keto?

A standard sized apple has a net carb count of 20g. This is typically a whole days worth of carbs. Given this apples are not recommended for consumption on keto.

So What Fruits Can I Eat?

The keto diet commands that most of your macronutrients come from fat and limiting carb intake to practically nothing. Unfortunately, this eliminates many fruits from your available food options while on the keto diet.

With a traditional diet, the body relies on carbohydrates to provide energy through its breakdown into glucose. The purpose of the keto diet is to force the body into a state of ketosis and force the body to rely on ketones for energy.

QUICK TIP: Many fruits are rich in carbs and are a detriment when trying to follow a keto diet. The consumption of certain fruits can put you over your daily carb limit in one serving and will throw your body out of ketosis eg. apples.

Fortunately, there are some fruits that are still acceptable when you make the decision to go keto. Although the list of available fruits is not large, you can still obtain vital nutrients and maintain ketosis with the limited options provided in this list.

Let’s explore that list of fruits that you are allowed to eat and give you a few pointers of which particular fruits to avoid at all costs when on the keto diet.

Acceptable Fruits

We will begin by reviewing the fruits that you can still enjoy on the keto diet. Although most of the options we provide must be eaten in limited quantities, the one at the top of our list you can go crazy for.

Avocados

Net Carbs per 100g	2.2g
Total Fat per 100g	10.1g

A lot of people might not know that avocados are a fruit, but they are hands down the best fruit you can consume on the keto diet. Avocados are a staple food in the keto diet and they are included in lots of keto recipes. With less than 3.0g of net carbs, avocados are a wonderful addition to your keto meal plan.

Avocados are rich in vitamins and minerals that are vital to one’s health. They have lots of potassium and this mineral can make the first few days of your keto diet plan more manageable. Lots of people consume potassium from bananas, but avocados are a much better option for those on the keto diet.

Avocados can improve blood lipid profiles by raising HDL cholesterol and lowering LDL cholesterol as indicated by this study. They make extra contributions to heart health by providing the body with ample amounts of monounsaturated fats.

You can consume a chunk of your daily requirement of fiber by eating an avocado since most carbs in this fruit are dietary fiber.

Any meal with avocados added to them is sure to fill you up without consuming too many calories. This wonderful fruit is filling enough to stimulate weight loss by preventing you from eating as many calories during the day.

Avocados are also an incredible source of antioxidants which can lower your risk of developing cancer and diseases of the eye.

This super food is one of the top foods to have on your grocery list when on the keto diet. The number of health benefits it can provide is too valuable to pass up and you get the added benefit of limited carb consumption by eating them.

Blackberries

Net Carbs per 100g	4.3g
Total Fat per 100g	0.5g

Blackberries are the first of several traditional berries which we will mention in our list. As you can see, they are not going to provide you with loads of fat compared to other food groups, but carb content is also low. Not only are blackberries low in net carbs, but they are rich in fiber. They can provide a filling snack by themselves or can be a delicious addition to your keto meals.

Blackberries are loaded with tons of antioxidants which limit oxidative stress within the body and fight against diseases. As indicated in this study, blackberries are one of several berries that can reduce the risk of developing cardiovascular disease and cancer. The antioxidants found within blackberries can also provide a boost to cognitive functioning.

This sweet, delectable fruit provides you with a tremendous amount of vitamin C, vitamin K, and manganese.

Blackberries might not be rich in fat to stimulate ketosis, but you can still enjoy their health benefits and great taste.

Raspberries

Net Carbs per 100g	5.4g
Total Fat per 100g	0.7g

Like the first berry on our list, raspberries provide virtually zero fat content, but they do have the benefit of being low in carbs. They are an excellent source of fiber and can fill you up without consuming too many calories. Raspberries contain many vitamins and minerals which can provide numerous health benefits. Just a few include vitamin C, vitamin E, several B vitamins, copper, magnesium, and iron. In fact, you can consume over half the recommended daily amount of vitamin C snacking on raspberries.

Raspberries are also filled with antioxidants and can even help fight against insulin resistance. This study highlights the positive effects against stomach and colon cancer that the antioxidants in raspberries can provide.

You can combat unwanted weight gain by adding raspberries to your diet and reduce the risk of developing chronic disease.

The amount of nutrients packed inside this tiny fruit is amazing and keto dieters are in luck that they are still able to consume them daily.

Strawberries

Net Carbs per 100g	5.7g
Total Fat per 100g	0.3g

With essentially zero fat, it might be hard to believe that strawberries are an acceptable food in the keto diet. However, they are low in carbs like their berry counterparts and they can be consumed on a limited basis. Strawberries contain many important nutrients for the body including vitamin C and manganese. They provide antioxidants which can fight against cancer and cardiovascular disease.

Strawberries can help bring blood lipid profiles to equilibrium by lowering LDL cholesterol as highlighted by this study. This can help strawberries play an important role to decrease the risk of developing chronic diseases such as Type 2 Diabetes.

This versatile fruit is enjoyed by many people in a variety of forms. Many mouth-watering desserts and drinks seem to always develop a strawberry flavored version (strawberry jam, strawberry milkshake, strawberry cheese cake). If provided with the appropriate macronutrient content, then a keto dieter can also enjoy them.

Olives

Net Carbs per 100g	0.5g
Total Fat per 100g	15.3g

We continue our list with another food you might not think of as a traditional fruit. Olive oil is what usually comes to mind when thinking of olives, but olives in their solid form provide the same rich benefits. They contain high amounts of fat and almost zero carbs which makes them perfect for someone on the keto diet.

Olives are rich in antioxidants and this study discusses how they can help prevent cancer and limit inflammation in the body. The high amounts of monounsaturated fats found within olives make them an excellent food source for optimal heart health. Several key vitamins and minerals such as iron, vitamin E, and calcium.

This powerful fruit can fuel your body with tons of important nutrients is one of the top foods you can consume on the keto diet. Olives should be towards the top of your list when creating delicious keto meals.

Coconuts

Net Carbs per 100g	6.2g
Total Fat per 100g	33.5g

Not many people will think of eating coconut meat but will instead opt for coconut oil or coconut water. Regardless of how you enjoy coconuts, they are wonderful to add to your keto meal plan. They contain a tremendous amount of fat and carbs are at an acceptable amount to help you maintain ketosis.

As opposed to containing mostly monounsaturated fats, coconuts are loaded with a great amount of healthy saturated fats. These fats can limit the risk to cardiovascular disease and promote optimal blood lipid profiles. Coconuts contain medium chain triglycerides which can be quickly converted to ketones within the body. This greatly benefits someone practicing the keto diet since the desired source of energy is ketones.

The medium chain triglycerides found within coconuts can stimulate weight loss since MCTs help burn calories at a high rate. As indicated in this study, as little as 15 to 30 grams of MCT consumption can increase the amount of calories burned within the body.

A further benefit of MCTs is their ability to increase brain function and to treat brain related conditions. There is ongoing research about the possibility of coconuts and all their forms being a treatment to Alzheimer’s Disease and other forms of dementia.

Coconuts are one of the best foods for someone on the keto diet. They contain lots of healthy fats and can help you stimulate the production of ketones. They are a must have to your keto diet.

Lemons

Net Carbs per 100g	6.0g
Total Fat per 100g	0.3g

Although lemons are not a fruit we normally eat raw, they are used frequently to flavor all sorts of drinks. Artificial flavors and sweeteners are not acceptable when practicing a keto diet, but lemons are a delicious way of adding flavor to your drink while maintaining ketosis.

There is almost zero fat content in lemons, but they do not present many additional carbs to the diet.

Lemons are an excellent source of vitamin C and they can help prevent weight gain. Many people add lemons to tea and water and this can enhance the health benefits of their beverage. For example, consuming lemon water can produce positive effects in the digestive and urinary systems.

When developing your keto meal plans, add a squeeze of lemon to your drink (or even your food) for an extra taste that has several positive health benefits.

Fruits to Avoid

We have reviewed some of the fruits that pass the keto test, but there are many popular choices that will have to cast aside when on the keto diet. Let’s look at some of the fruits that will destroy your body’s ability to maintain ketosis if consumed.

Bananas – One medium banana contains over 20.0g of net carbs.
Apples – One medium apple contains over 20.0g of net carbs.
Grapes – 100g of grapes contains 10.0g of net carbs.
Oranges – One orange can have upwards of 15.0g of net carbs.
Mangos – One mango contains nearly 30.0g of net carbs.
Tangerines – One medium tangerine contains over 10.0g of net carbs.

In addition to the fruits mentioned above, fruit juices and fruit syrups must be avoided. Some of the most popular fruits such as apples and bananas simply contain too many carbs to be enjoyed with the keto diet. If an individual wishing to become a keto dieter enjoys any of the forbidden fruit on our list, then it is a sacrifice they will have to make to stimulate and maintain ketosis.

Closing Thoughts

After reviewing the acceptable and forbidden fruits on our list, it should be clear which are the top fruits to go with. Avocados, olives, and coconuts are all premier choices for someone on the keto diet. Their shared high fat and low carb content make them wonderful addition to any keto meal plan.

Avocados, olives, and coconuts can all be transformed into oils and can be used in a multitude of ways when cooking meals on a keto meal plan. The versatility, taste, and health benefits of these three powerful fruits make each of them wonderful additions to your meal plan. Not only are they the most recommended fruits for the keto diet, they are arguably the best overall foods for the keto diet.

Keto Macros: The Complete Guide to Keto Macronutrient Ratios

Daniel Lynn Grenier · Jan 30, 2019 · Leave a Comment

You may have heard the term thrown around before. But what exactly are keto macros? Read on on to find out what they are and why they’re essential for mastering the ketogenic lifestyle.

Keto Macros 101

What are the secrets behind the keto diet? How can you obtain the claimed health benefits of the keto diet? Where do you begin?

The first thing to understand about the keto diet is its macronutrient principles. Failure to do so will result in much frustration when you attempt to tackle the diet alone. You cannot develop one keto meal, let alone an entire keto program, without learning the fundamental tenets of the diet.

The primary purpose of the keto diet is to change your body’s energy source from glucose to ketones. Glucose is what your body gravitates towards when searching for a fuel source and this energy provider comes from carbs within the diet.

However, when the body is starved of glucose, it will search for a different molecule to provide its energy needs. It is imperative that this alternative source be ketones and this can only be done by following a specific macronutrient range within the diet to stimulate the production of ketones.

Let’s review everything you need to know about macronutrients within the keto diet.

The Production of Ketones

How can the macronutrient intake of your diet affect keto production inside the body? The first thing to remember is that the body will not resort to ketones unless glucose is unavailable. This means that carbs must be severely restricted from your diet. Your diet must contain little to no carbs. This can be a significant barrier for many people to overcome since a traditional diet can range anywhere from 45 to 65 percent carbs.

Despite the difficulty of making this transition, it is the first step to enable ketone production. The muscles and brain must be starved of glucose so it knows to find another energy provider.

This study focused on individuals with Type 2 Diabetes and it was discovered that a low-carb diet significantly increased the amount of ketones seen in the urine. Ketone production is impossible without cutting off carbs from dietary consumption.

The next key step to stimulate the production of ketones is a substantial increase in the amount of healthy fats you consume. The exact amount of daily fat consumption needed to reach ketosis will vary for each individual person, but fat needs to be the primary macronutrient consumed to provide ample ketone production.

When following these two basic principles, you will be on the fast track to ramping up keto production inside your body.

Keto Diet Macronutrient Range

Keto Macros

The most important concept any keto dieter needs to understand is the percentage of the overall diet for each individual macronutrient.

Fat, carbohydrate, and protein content must be diligently tracked in everything you consume to ensure the production of ketones. The ideal keto macronutrient range is approximately 75 percent fat, 20 percent protein, and 5 percent carbs.

The exact macronutrient range can be altered to suit individual needs. Regardless of individual preference, fat intake must remain at a bare minimum of 60 percent of the overall diet. Carbs must not eclipse 10 percent of the overall diet.

How to Calculate Macronutrient Content of Food

In order to ensure that you are the following the basic keto diet principles, it is imperative to know how to calculate the macronutrient distribution of your food. This skill can be the difference of steady keto production or a body still relying on glucose for energy.

You must know how to read nutrition labels. It will save much time and energy when attempting to track the amount of each macronutrient within every meal. Nutrition labels provide the exact number of grams per serving of each macronutrient of the item you plan on incorporating into a meal. For example, if a food item contains 5g of fat per serving and the entire product is 5 servings, then you will consume 25g of fat for that item.

The most important factor you want to keep an eye on is your carb intake. If you allow carb intake to creep above a certain amount, then it will prevent your body from maintaining a state of ketosis. Results will vary by individual, but most will need to keep their carb intake between 20-50 grams per day.

Another study directed at individuals with Type 2 Diabetes indicated that those who kept carb intake within the recommended range were able to maintain optimal ketone levels in the blood and reduce the number of prescriptions needed for treatment.

It is crucial to know how to read nutrition labels and calculate the exact number of grams of each macronutrient for anything you eat. In case you ever come across a food with no nutrition label, research that food item or utilize programs such as MyFitnessPal to provide this information. The term you will be looking for to base your calculations is net carbs.

Carbs

keto carbs

When determining the keto macro range for you, carbs are the first one you want to tackle. It can be a tricky process, but you need to learn your specific limit of carbs you can consume before your body is thrown out of ketosis. If you cannot stay in ketosis, then it will make the keto diet difficult to follow in the long-term.

To identify the number of grams of carbs in a food item, you want to subtract total carbs from fiber for net carbs. Only the net carbs will play a role in the levels of glucose circulating through your blood. When you know the number of net carbs of every item that you consume, you can begin the process of pinpointing the threshold of carbs that will throw you out of ketosis.

The exact number of grams of carbs will be tailored to your body’s reactions to a low-carb diet and its ability to enter ketosis. Some individuals cannot exceed 20g of net carbs per day, but others are able to consume upwards of 40g or 50g of net carbs. If you are having a difficult time pinpointing your exact threshold of carbs, then 30g of net carbs is an ideal number to stick with. You can adjust the macronutrient range for the remainder of your diet based around this number.

Protein

keto protein

Although protein is not needed in significant portions within a keto diet, it is important to consume enough for bodily functions that require it. While on the keto diet, the exact amount of protein you consume will vary based on your individual preference and your body weight.

Do you want to gain muscle, lose muscle, or remain at the same level of muscle mass you currently possess? Whichever option you would like to do will determine how much protein you consume daily. The macronutrient content of protein on the keto diet can sway anywhere from 15 to 30 percent of your total diet.

For the average individual with no specific goal in mind, the ideal amount of daily protein is 0.36g per pound of body weight. This will help you maintain your current muscle mass but will not initiate any further growth.

If you are an athlete and wish to increase your peak performance, then you will need to up your protein intake accordingly. One study found that protein intake should be upwards of 0.55g to 0.77g per pound to increase athletic performance. Keto dieters who need to be at their best during the competition will want to consider consuming an amount of protein on the higher end of spectrum.

Once you determine your specific health goals and ideal muscle mass, you can move on to the last portion of keto macronutrient distribution.

Fats

avocado

Let’s place fats underneath the microscope since not all fats in the diet are the same. The overwhelming majority of your food consumption on the keto diet will come from fat and it is important to identify the right fats to include in your diet.

As featured in this study, fats play a vital role in our health and do a tremendous job of limiting body fat.

Fats that you want to include in your diet are monounsaturated, polyunsaturated, and saturated. These healthy fats can be rich sources of omega-3 fatty acids, omega-6 fatty acids, and medium chain triglycerides.

They all play vital roles within the human body and can provide protection against heart disease, brain conditions, and more. You can obtain these fats in your daily diet by consuming foods like avocados, nuts, olive oil, and coconut oil.

The fat you want to avoid at all costs is trans fat. These dangerous fats provide no health benefits and can be a danger to your health if consumed on a regular basis. Processed and fried foods are loaded with trans fats and should not be a part of your keto meal plan.

To determine the amount of fat you need on your specific keto meal plan, you need to first combine the amount of daily carbs and protein you established earlier. You also need to decide if you want to gain weight, remain the same weight, or lose weight. Most individuals on the keto diet wish to lose weight and this will require less fat consumption than those who want to gain weight.

If it is easier for you to utilize calories to determine the total amount of food you will consume, then you can convert your gram allowances to calories. It is important to know that there are more calories per gram in fat than carbs or proteins. Carbs and proteins give you four calories per gram, while fat gives you nine calories per gram.

Since you already know the amount of carbs and protein you wish to consume, you can fluctuate the amount of healthy fats you include in your diet. Remember that the amount of fat you decide upon should be within the range of 60 to 75 percent of your overall daily grams or calories.

The most important macronutrient on the keto diet is fat and making the right selection of fats will allow you to stimulate ketone production in a more efficient manner.

Putting it all Together

By now you should have the knowledge and tools to thoroughly analyze the macronutrient content of the food you eat to determine what is best to add to your keto shopping list. If you do not know how to measure the number of calories or grams for each macronutrient, then you will be lost when trying to increase ketone production.

Equally as important as knowing how to calculate grams and calories is knowing what numbers within keto macronutrient range work best for you as the individual. Each person’s body is different and it may take you a slightly different macronutrient range to initiate ketosis.

You may need to consume less carbs and more fat than the standard keto diet or your body may adapt with a higher carb intake. If you are a competitive athlete such as a bodybuilder or wrestler, then you might need to sacrifice some fat for extra protein.

Even though there is a specific range of carbs, fats, and proteins you must consume, failure to understand your own body will make the keto process even more challenging for you.

How to Stay in Ketosis?

If you ever need a little extra guidance on how to keep your body in ketosis, then follow these recommendations for your keto meal plan.

Always make the right selection of fats for your meals and snacks. Fats make up 60 percent or more of your diet and the wrong selection of fats will derail your progress.

Avoid processed foods whenever possible as they often contain hidden ingredients which can hinder ketone production.

Limit your meals at restaurants to a minimum and make homemade more frequently. This will allow you to take complete control of what food goes into your belly.

Now that you have all the keto macronutrient guidelines, it’s time to create your perfect keto meal plan!