perfect keto shopping list

We Got It! The Perfect Keto Diet Shopping List!

Are you looking to jump into the keto diet craze? Want to know what the perfect keto shopping list looks like? We’ve got you covered with some of the best keto food options available for your perfect keto shopping list.

Be sure to pick up some of the keto test strips so you know just how well your keto diet is working! Know your ketone blood levels for your weight loss success!

What is Keto?

keto factsKeto, which is also known as the ketogenic diet is a mainstream diet where the focus of your calories is on fat. Carbs are eliminated or at least kept to the very minimum in order to put your body into ketogenesis. Keto is the process of reprogramming your body to run off an alternative fuel source. Think of it like solar power, we are used to running our homes off of electricity but we can change over to solar power. Your body can do the same thing with keto! Your body generally runs off of glycogen or carbohydrates but you can manipulate your body to run off of ketones instead. Fat is the answer to your alternative fuel source dreams.

By keeping carbs in check, around 50mg or less per day and by increasing healthy fat intake you can get your body into ketosis and running off of fat for fuel. You still have plenty of food option for your keto shopping list, so don’t get scared away yet. You’ll probably be able to find many foods that fill you up and keep you fueled throughout the day.

Keto isn’t for everyone though, some people just don’t like it but it’s worth a shot for your fat loss goals. Also, those who are diabetic may need to be careful in trying out a new diet like the keto diet. So be sure you speak to your doctor if you have health related issues that may be of concern when making changes to your food intake.

Keto Diet Grocery List

Keto Meats!

If you love meat, then you will love keto! On keto meats such as chicken, steak, shrimp, salmon and many more are going to be great for you. Both filling and tasty but be cautious to not eat excessive amounts of meat. If you have too much, not only is it hard on your body to process. Excessive protein is converted to glycogen in your body which is what we don’t want for ketosis. Don’t forget eggs as well, delicious and nutritious! Eggs pack a lot of protein for their size along with other helpful nutrients and fat like omega 3 fatty acids. You can even crack some eggs in a muffin pan to have some on the go for an easy snack!

  • Chicken Breast
  • Steak
  • Shrimp
  • Salmon
  • Ground Beef
  • Avoid Processed Meats

Healthy Fats For Keto Success

When you’re walking down the aisles with your keto grocery list, be sure to grab a lot of healthy fat options. Cooking oils are a no brainer, like extra virgin olive oil and coconut oil. These are great for cooking your meats and other meals. Cheese is a staple on your keto list, be sure to pick up some high-fat cheeses that you like as you’re going down the aisles. Yogurt can be a good option too but be careful with the low-fat yogurts. Many of these have added sugar which could prevent you from reaching ketosis.

  • High Fat Cheese
  • High Fat Yogurt (Watch out of sugar filled low-fat varieties)
  • Cooking Oils (Olive Oil, Avocado Oil and Coconut Oil)
  • Butter
  • Heavy Cream
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Can You Have Fruit On Keto?

Yes! You can have fruits while on keto and here are a few suggestions for your keto shopping list. These can be added to high-fat yogurt or heavy whipping cream for a great keto snack. Raspberries, strawberries and blackberries are going to have the lowest carb content so they’re the safest options. Bananas and blueberries are going to be on the higher end and you really need to be careful with those. To be honest, I would just stick with these if possible due to the lower carbs.

  • Blackberries
  • Raspberries
  • Strawberries
  • Blueberries in moderation
  • Avoid Bananas, Grapes and Apples

Keto Friendly Vegetables

Vegetables are very important not only because they’re great for your health but they are going to keep you full and provide you with fiber you need. Try to keep your vegetables limited to those that grow above ground because they have the lowest carb content. You want to avoid potatoes for examples, obviously, they will have a lot of carbs. This leaves you with a lot of green leafy vegetables and other tasty options. You don’t really have to limit how much of these you eat. If you don’t like eating vegetables, try mixing some in your shakes or cooking them into your other foods with butter and oils to make them taste better.

  • Broccoli
  • Asparagus
  • Kale, Lettuce, Spinach
  • Cabbage
  • Avocado
  • Olives
  • Cucumbers and more!
  • Avoid Vegetables Like Potatoes and Sweet Potatoes

Nuts for Keto?

Probably not. Nuts contain a lot of carbs and it’s easy to eat too many which could ruin your keto diet success and fat loss goals. However, if you really want to have some nuts on your shopping list then try to stick with pecans or brazil nuts. These have the lowest carb intake so give them a shot if you’re a nut fanatic!

  • Pecans
  • Brazil Nuts
  • Avoid Nuts if Possible

Bars on Keto?

Most cereal bars and protein bars need to be avoided while on keto due to high carb content. However, you may find some specific bars made for those who are on the keto diet. I have a couple of suggestions for keto bars that I like here. Check them out!

Related  How To Know If You're In Ketosis

What Should I Drink On Keto?

It probably goes without saying but drink plenty of water while on keto. Staying hydrated is important but water isn’t your only option. You can have coffee, black is best and try to avoid adding anything to it. You can add a small amount of milk or cream if you have to though. In addition to these, you also have tea, most teas are allowed but they need to be unsweetened.

  • Water
  • Coffee (Black is Preferred)
  • Tea (No Sugar)
  • Bone Broth

Have some more keto friendly foods for our keto shopping list? Drop us a comment below with your keto diet favorites!

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About

Hi, I’m Adam!

I started my fitness journey in 2015 and haven’t looked back. I was about 30 pounds overweight, fat, lazy and not motivated. Via a series of unfortunate life events and feeling like I was lacking structure in my life, I decided to join my local gym. I dove head first into researching workouts, what worked and what didn’t along with supplements and anything else fitness related. I’ve never felt better!

Along my journey I also found out that I have low testosterone, that of an 80 year old man. 

With all of the fitness and and TRT research I’ve done, I figured it would be a great idea to start a blog and share that knowledge. Don’t hesistate to leave feedback or reach out with any question you may have via my Contact Me page.