The keto shopping list

The ketogenic diet can be confusing. Especially, when it comes to what food should be consumed or avoided. Click on Introduction to the ketogenic diet, to learn the basics.

Here is the list of things you might need to prepare your ketogenic food:

 

Vegetables:

–        Cabbage

–        Zucchini

–        Broccoli

–        Cauliflower

–        Cucumber

–        Asparagus

–        Spinach

–        Lettuce

–        Asparagus

–        Celery

–        Mushroom

–        Bell Peppers

–        Kale

–        Eggplant

–        Bok Choy

–        Radish

–        Brussels Sprouts

–        Artichoke

–        Green Onion

–        Mushroom

–        Tomato

–        Red Cabbage

–        Seaweed

–        Garlic

–        Squash

–        Green beans

Vegetables with starchy, high sugar, or carbohydrates content should be avoided. Potato, Beetroot, Carrot, Peas, and Sweet corn should be avoided by any cost.

 

Fruits:

–        Avocado

–        Lemon

–        Lime

–        Coconut

–        Strawberry

–        Blueberry

–        Raspberry

–        Cranberries

–        Blackberries

–        Olives

–        pomegranate

There are many other varieties of berries available that can be consumed. Fruits with high sugar levels and carbohydrates should be avoided at any cost. The above-mentioned fruits should be considered in moderation.

 

Nuts:

–        Almonds

–        Hazelnuts

–        Pine Nuts

–        Brazil Nuts

–        Walnut

–        Macadamia

–        Pecans

Most nuts can be used in a ketogenic diet but avoid nuts like pistachios, cashews, etc. are high in carbohydrates. You can consume 10-20 nuts per day.

 

Seeds:

–        Flax Seeds

–        Chia Seeds

–        Pumpkin Seeds

–        Sesame Seeds

Seeds are good but 1 ounce per day is enough.

 

Meat, Poultry, and Fish:

–        Egg

–        Chicken

–        Ham

–        Duck

–        Turkey

–        Mutton

–        Pork

–        Beef

–        Lamb

–        Sausage

–        Hot Dogs

–        Fish

–        Shrimp

–        Squids

–        Crab

–        Lobster

–        Oysters

You can include any kind of meat, fish, and other seafood in your keto diet. Fish with a high level of omega-3 is more preferable.

 

Dairy and Fats:

–        Butter

–        Cream

–        Heavy Cream

–        Whipped Cream

–        Ghee

–        Cheese

–        Yogurt

–        Cottage Cheese

–        Sour Cream

–        Coconut Oil

–        Virgin Olive Oil

–        Fish Oil

–        Palm Oil

–        MCT Oil

–        Grape Seed Oil

 

Others:

–        Coconut Flour

–        Almond Flour

–        Salsa

–        Sauces with no sugar added

–        Almond Butter

–        Salad Dressings with no added sugar

–        Chicken Stock

–        Mustard

Full fat milk, Almond milk, and Coconut milk, besides the above-mentioned dairy, can be used in a keto diet, instead of skimmed or regular milk. Fats are the key to a ketogenic diet but it’s better to avoid vegetable oils.

 

You don’t have to miss out on your life just because you switched from your regular diet to a ketogenic diet. You still can have desserts, sandwiches, pizzas, etc. but with the keto-friendly alternatives.