Keto Diet Grocery List | Foods To Eat In Ketogenic Diet

Keto Diet Grocery List | Foods To Eat In Ketogenic Diet

The ketogenic diet has become very popular in recent years due to the increased weight in people. The daily consumption of carbohydrates in a standard ketogenic diet is 20 to 50 grams. If you are not sure what to eat in the Keto diet? Here you will get the keto diet grocery list that you can eat in a ketogenic diet.

1. Vegetables For Keto Diet Grocery List

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During the keto diet, vegetables become your allies because when you are in ketosis, you have to eat vegetables in large amounts. Because it provides you essential micronutrients and a good source of fiber which is very important in the high-fat diet. It is important that vegetables are seasonal and try to use organic vegetables because organic vegetables are richer in micronutrients than greenhouse vegetables. Limit your consumption of carrots, tomatoes, chilies, pumpkins. Avoid potatoes, peas, and corn because they rich in carbohydrates.

Vegetable list:

  • Lettuce
  • Broccoli
  • Cauliflower
  • Olives
  • Garlic
  • Spinach
  • Swiss Chard
  • Asparagus
  • Cabbage
  • Red cabbage
  • Avocado
  • Zucchini
  • Celery
  • Alfalfa sprouts
  • Bamboo shoots
  • Bean sprouts
  • Water chestnuts
  • Onions
  • Chive
  • Kale
  • Brussels sprouts
  • Snow peas
  • Mushrooms
  • Turnips
  • Cucumbers
  • Leeks
  • Radishes
  • Celery root
  • Green beets
  • Dill pickles
  • Any green leafy vegetables

2. Protein Foods

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Protein is very essential for the body and without any protein healthy diet cannot be completed. Therefore, meat, fish, and eggs are, necessary for a ketogenic diet.

Too much protein will produce glucose in your body called “gluconeogenesis”. It is especially important only in the beginning when you want to enter ketosis. On the other hand, if you do not eat enough protein, then your body will not be able to develop the muscles again and, during the ketogenic diet, besides losing fat, you will also lose muscle, which is not convenient for you. A normal amount of protein is enough.

Protein foods list:

  • Protein shakes

Seafood

  • Salmon
  • Tuna
  • Tilapia
  • Mahi-mahi
  • Squid
  • Cod
  • Sardines
  • Mackerel
  • Halibut
  • Oysters
  • Shrimp
  • Locust
  • Mussels
  • Clams
  • Octopus

Meat

  • Duck
  • Goat
  • Lamb Pork
  • Chicken
  • Turkey
  • Eggs

Also, Read – 51 Delicious High Protein Foods

3. Fats And Oils

The consumption of fat and oil in our daily life is very high. Fat is very important for your body, but if you consume bad fats then it is very dangerous. Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, eggs, and coconut oil are preferable. Try to avoid trans fats, it is the main cause of coronary heart disease and beware of nuts because it contains high amounts of carbs.

  • Olives
  • Avocado
  • Olive oil
  • Coconut oil
  • Macadamia oil
  • Red Palm Oil
  • Butter
  • Chicken Fat
  • Duck Fat
  • Macadamia nuts
  • Meat Sebum
  • Bacon

4. Drinks

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  • Green tea ( without caffeine and sugar )
  • Water

5. Nuts

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Although, nuts are not fit in the keto diet but you can consume almonds, and macadamias because they contain the lowest level of carbohydrates. But do not eat them in excess quantity, they contain a high level of omega 6.

6. Dairy Products

Always prefer organic dairy products:

  • Cottage cheese
  • Cream cheese
  • All hard and soft cheese
  • Milk yogurt without sugar
  • Mayonnaise
  • Mozzarella

7. Spices

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  • Black pepper
  • Chilli pepper
  • Cayenne Pepper
  • Cinnamon
  • Turmeric
  • Origano
  • Ginger
  • Coriander seeds
  • Basil
  • Sage
  • Rosemary
  • Cloves
  • Mint
  • Parsley

Foods You Should Avoid In Ketogenic Diet

  • Fruits – The nature of the fruit is sweet and it has high sugar content, that’s why fruits are not in the list.
  • Tomato-based products: like tomato sauce, ketchup, etc.
  • Peppers.
  • Diet Soda: You can take it, but your appetite will increase and your chances of adhering to the diet decrease.

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