Malika Kapoor

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.

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