You probably change your shopping habits when you start following a specific diet. And with the keto diet, you always need a clear plan in hand. Keto diet general guidelines include consuming 75% of daily calories from fat, 20% from protein, and 5% from carbs. Don’t forget to include fiber in your plan since it is an important component of a keto diet.
You might feel overwhelmed when shopping for your “keto” products. A lot of foods are available on the shelves, and it’s impossible to spend hours reading labels and wondering if that’s the right product to get. But, don’t worry! I’ve prepared a comprehensive keto list for you to follow. (You’re most welcome!)
The keto diet plan is high in fat. You might find it hard to eat an excessive amount of fats throughout the day. Focus on cooking meals with healthy fats to stay satiated and satisfied.
Best keto fats include nuts, avocado, chia seeds, ground flaxseed, sour cream, hemp hearts, olive oil, grapeseed oil, coconut oil, and sesame oil.
The best way to kickstart your keto journey is to prepare a meal that includes lots of vegetables, lean protein, and unsaturated fat. Vegetables and proteins will make you feel full, and the fat will be used for energy.
Hence, best keto proteins include eggs, cheese, tofu, turkey, chicken, tuna pouch in olive oil, sardines, canned salmon, nitrate-free ham or bacon, or any other type of fish.
When you hit the store, you have to keep in mind that the keto plan limits your daily carb intake. But, you obviously can’t eliminate your body’s energy source completely. Focus on carbs that also contain other nutrients: proteins and healthy fats. Of course, you’re not going to buy a box of cereals rich in processed sugars. Focus on nutritious options including the following: Brazil nuts, walnuts, hazelnuts, almonds, peanuts, pepitas, pecans, macadamia nuts, coconut flour, and almond flour.
Vegetables are an integral part of any diet. Veggies are low in sugar and high in fiber, thus, it helps you stay full. When it comes to keto vegetables, I recommend you get those with green leaves since they have the lowest percentage of fiber.
Best keto veggies include alfalfa sprouts, cucumber, lettuce, kale, collards, cabbage, Swiss chard, peppers, radishes, zucchini, and olives.
Fruits are tricky when it comes to keto diets since they are high in carbs and sugar, even though it’s natural sugar. Fruits are much higher in carbs comparing to vegetables. Thus, focusing on low-carb fruits during your keto journey is a must: strawberries, blackberries, cranberries, avocado, blueberries, raspberries, pumpkin, and eggplant.
What About Spices and Herbs?
Spices and herbs are considered easy keto foods. Most of them contain carbs, but you use only a small amount to season your food, so the carb percentage is nothing you should worry about. Here are my top picks: salt, basil, garlic powder, ginger, mint, chili powder, pepper, oregano, onion powder, and rosemary.
When it comes to condiments, you must avoid added sugar. Try to focus on vinegar and olive oil as your salad dressings since most of these last include a lot of sugar.
Another keto dieters’ concern is whether the peanut butter is keto-friendly. Like any other food options, you need to read the label and make sure it fits into your macros. Peanuts are usually higher in carbs than any other nuts. However, you can still consume peanut butter with no added sugar.
So what condiments should you consider when preparing your keto meals? The ones I suggest are the following: guacamole, dijon mustard, hot sauce, red wine vinegar, sauerkraut, tahini, apple cider vinegar, pesto, relish, horseradish, and peanut butter with no added sugar.
Can you Consume Fast Food?
Surprisingly, the answer is “YES”. However, by fast-food, I don’t mean a big mac at Mcdonald’s, but rather ready-to-eat salads or other healthy options. I also suggest you learn how to read nutrition labels to better determine if the meal is keto-friendly or not.
Best fast-food options include the following: cheese sticks, canned salmon, hard-boiled eggs, scrambled eggs, frozen cauliflower rice, frozen zucchini noodles, sardines, tuna pouch in olive oil, prepared salad mixes (avoid adding croutons or dried fruits), and rotisserie chicken (not breaded).