Keto Shopping List for Beginners (The ultimate guide)

Are you new to keto or confused about what keto products to have? Good news, our founder Martin has compiled a super helpful keto shopping list just for you (along with macros and useful tips). Take it with you every time you nip to your local Tesco or Sainsburys!

It’s true that following a low carb, high fat diet as a beginner can be really tough. If you’re new to keto, you’ll also be asking whether there is a detailed keto shopping list that can make your life easier.

A keto shopping list is beneficial because it ensures you are always choosing the correct keto friendly products, along with staying in ketosis.

Below is our shopping list of keto friendly foods with macros. Have a good read and enjoy:

1. Meat
2. Dairy Products
3. Vegetables
4. Fruits
5. Nuts and Seeds
6. Condiments
7. Drinks
8. Conslusion

1. Meat

Meat (Especially Red Meat) is probably the best keto foods you can have on a keto diet (Unless you are a vegetarian or vegan of course!). If possible, you should chose fat cuts of meal - as most of your calories should come from fat [1].Check out our guide on red meat on the keto diet.

2. Dairy products

If you consume diary, always go full fat and always choose grass-fed (if it’s possible. We know it can be a bit more expensive). You should avoid dairy products that contain added sugar too. These are often sneaked into yoghurts! On keto, we don’t like sugar as they elevate your blood sugar levels and add extra calories with absolutely no nutritional benefit.

When it comes to dairy, go for full-fat options. Choose grass-fed dairy as well since it has a higher beneficial fatty acid content 3. Avoid dairy products that contain added sugar like corn fructose. Added sugars provide extra calories with no nutritional benefits. Check the packaging!

3. Vegetables

For vegetarians or vegans, there are many keto foods you can choose from. However, not all vegetables are suitable for a keto diet.

Did you know that vegetables that grow above the ground are mostly low in carbs? Anything below the ground tend to have more carbs. For example, Potatoes are not keto diet friendly!

4. Fruits

Fruits tend to have a lot of natural sugars, so I advice you be careful about what you put in your shopping basket. We are obsessed with avocados on a keto diet. Why? Because you can eat avocado on a keto diet!

5. Nuts and Seeds

Nuts and seeds are highly popular on a keto diet. We use almond nuts (grounded) in our keto baking mixes and chia seeds in our keto porridges. They are a good source of healthy fats and ideal for vegans. Nuts and seeds also keep you fuller for longer!

6. Condiments

In the UK, we all love our condiments. Who loves a big fat dollop of mayonnaise or tomato sauce on your meals? You need to be careful when adding condiments on a keto diet, as some include added sugars and bad seed oils. These will kick you out of ketosis. Remember to read the macros on the pack of these products - you’ll be very surprised at some of the nasties added to them!

7. Drinks

In an ideal world, everyone would drink just water. 0 calories and 0 carbs. But that’s a bit boring isn’t it! If you don’t fancy drinking water, the we recommend these beverages on a keto diet.

Most alcoholic drinks are either low in carbs or 0 carbs. Although that doesn’t mean you should excessively consume them!

8. Conslusion

What groceries should I buy on keto? Well, we hope our keto shopping list will help you out. We should expel the myth that low carb, high fat and keto foods are hard to find. There is plenty of choice when you decide to go low carbs! Especially when you see our range of keto products. Remember to mix your foods up and introduce plenty of variety on a keto diet. You won’t regret it!

References

1. Masood W, Uppaluri KR. Ketogenic Diet. 2020 January