Low Carb Diet Grocery List
What should be on your grocery list, if you decided to start a low carb keto diet? First of all, you should get used to loving fats. For so many years you have been taught that fats are bad, but now you have to be ready to get up to 70% of your daily ration from the fatty foods. And just 20-25% is allowed for proteins and about 5% of carbs.
This is because your body takes energy not from glucose, but from the fat when you are on the low carb diet. The fewer carbs you consume and the more fats, the more effective the keto diet will be.
Buying food for your low carb diet, you should try to consume mostly real foods. It can be raw unfrozen meat, wild caught fish and seafood, fresh vegetables and natural fats (butter, olive oil etc.). You can use frozen vegetables or canned tuna only in extra cases when you don’t have anything else in the fridge, but you need some quick and low carb food.
Remember to exclude any kind of bread or pasta. Neither grains are allowed, so you can replace your regular morning oatmeal with Greek yogurt and nuts. Forget about carrots and potatoes – all vegetable that grows above the ground is in the blacklist of the low-carb diet. Suger is your other enemy when you are on keto. If once upon a time you would like a drink, have a glass of dry red wine instead of beer.
This is an example of a grocery list that you can use to buy food for the next week if you are in ketosis. Mind that it is only a sample, and there are more low carb foods that you add to your shopping cart to help your weight loss journey successful.
Here are what to eat on keto diet:
- Meat: grass-fed, organic, fresh beef steaks, bacon and pork ribs.
- Poultry: pasture raised chicken breasts, whole turkey and duck parts.
- Seafood: any kind, but preferably fresh fish such as salmon or canned sardines or tuna.
- Deli Meats: check for added sugars such as pepperoni slices or proscuitto.
- Dairy Products such as eggs, sour cream, butter, cheddar, soft farmer cheese, Greek yogurt, plain, full fat.
- Low Carb Vegetables such as bell peppers, broccoli, cucumbers, cabbage, cauliflower, spinach, onions, garlic, sprouts for salads, and zucchini.
- Fruit such as avocados and berries.
- Nuts and seeds such as almonds, hazelnuts, macadamias, sunflower and pumpkin.
- Canned vegetables such as roasted red peppers, mushrooms, sun-dried tomatoes in oil, natural and unsweetened peanut butter.
- Cooking and baking ingredients: avoid items with sugar or splenda or other artificial sweeteners.
- Others product: vanilla extracts, cocoa powder, plain gelatin, butter, extra-virgin olive oil, coconut oil for cooking.
These and other low-carb products can be combined in delicious meals. This grocery list can help you to combine the foods in your weekly menu to eat healthy and diverse.
Keep in mind that you need to keep your daily carbs intake less than 20g per day in order to get in ketosis and experience the full benefits of keto diet including weight loss.