It can be overwhelming to dive into a restrictive diet, especially one that requires cutting out an entire macro.
With the keto diet, you will be restricting your intake of carbohydrates, which means sayonara to pizza, pasta, bread, potatoes, legumes, all grains, and for the most part, fruit.
You are probably wondering what exactly is even on a keto grocery list?
As with any diet, you should load up on lots of healthy meats and low-starch vegetables when you hit the store.
Those items are a given. You will find yourself reading product labels with a discerning eye and googling “net carbs of x, y, and z vegetable” until you get the hang of it.
But what are some of the less obvious keto staples?
Read on to learn about what groceries to buy for the keto diet.
So, you are taking the plunge and going keto! Congratulations.
If you are new to this trendy and sensational lifestyle, you probably wonder what groceries to buy for the keto diet.
Well, you are going to need your usual healthy meats (poultry, lean beef, pork, seafood) and non-starchy vegetables (lots of leafy greens, cruciferous veggies, squash, and zucchini).
But your keto grocery list is going to be utterly void of all legumes, grains, bread, and pasta, and you will need to cut back your intake of fruit as well (since most fruits are full of natural sugars).
You will also find yourself stockpiling keto staples, such as the ingredients needed to make bulletproof coffee in the mornings, as well as MCT oil and ghee.
Be sure to read until the end where we have included a bonus item for your keto diet grocery list!
WHAT IS THE KETO DIET AND HOW DOES IT WORK?
Before we give you our list of keto groceries, let’s summarize the “what” and “why” of this trending diet.
As mentioned above, the keto diet involves restricting your carb intake to almost nothing.
Depending on your BMI, your diet will consist of about 75% fat, 20% protein, and only 5% carbohydrates (nearly all of which will come from non-starchy vegetables).
This really leaves no room for indulging in carbohydrates derived from pasta, pizza, bread, legumes, and rice (or any other grains for that matter).
You will also need to keep your alcohol consumption to a minimum and cut out all mixers besides seltzer or club soda.
It is always a good idea with any diet to up your water intake. This is going to help your body flush out fat and keep yourself hydrated.
The goal of this carb restriction is to induce the state of ketosis.
When you reach keto nirvana (AKA ketosis), your metabolism will switch from utilizing glucose for energy to using fat instead.
You will produce ketones, which will fuel your body with energy. The result is usually weight loss, stabilized blood sugar levels, and better mental clarity and focus.
This sounds great, but what exactly do you eat on the keto diet?
As we mentioned above, you will want to buy plenty of healthy meats and vegetables every time you shop.
Some of the less obvious keto groceries can be found in our list below.
A SNEAK PEEK AT OUR KETO GROCERY LIST
1. MCT OIL
You may be wondering what MCT oil is and why it is not only one of the keto grocery list essentials, but our number one.
MCT stands for medium-chain glycerides. This miracle supplement is derived from coconut oil.
When you are in ketosis, and your body needs fat for fuel and energy, you want the most ideal form of fat; the kind that can be absorbed into your bloodstream and converted to fuel quickly and without anything extra.
Therefore, MCT oil is the perfect supplement. It checks all the boxes.
Plus, it is more or less flavorless, so it can be added to all kinds of foods, such as with salad dressings, blended with coffee, and used in baked goods.
With the increase in the keto diet’s popularity, you can find MCT oil in most grocery stores and even at Walmart. Several brands carry it, but our favorite is Bulletproof.
Next up on the keto diet grocery list is ghee.
Ghee is clarified butter. It is made by a reductive process in which the butter is heated, and all water is removed.
This yields uncooked milk solids, which gives the ghee a very clean and semi-sweet flavor.
It has a higher fat content than regular butter, which is a massive plus for keto dieters trying to achieve their 75% daily fat intake.
So, how does one consume ghee on the keto diet? Simply put, ghee can be used in all the same ways that butter can. Our favorite way to use ghee, however, is in bulletproof coffee.
In case you have been living under a rock, bulletproof coffee is one of the ultimate keto diet staples.
It is made by blending coffee, ghee, and MCT oil. The result is an absolutely delightful and frothy coffee drink.
Since it is loaded with healthy fats, it is a great tool to help with intermittent fasting because your coffee can essentially replace your first meal of the day.
3. COLLAGEN PROTEIN POWDER
Another one of our must-haves on the list of keto groceries is collagen protein powder.
Collagen is one of the most bio-available (aka easiest for your body to convert to fuel) sources of protein. It is also the magical stuff that keeps your skin, hair, and nails healthy.
It can boost your skin elasticity, which may help smooth out wrinkles and signs of aging.
Collagen protein is also excellent for your joint health. It can be a great supplement for any pain due to exercise.
If you are seeking a way to speed up post-workout recovery time, try upping your intake of collagen protein. It does wonders for your connective tissue.
There are all kinds of collagen protein powders on the market. It can be added to smoothies and baked goods, but our favorite way to get our fill is by adding a scoop to our bulletproof coffee every morning.
You can purchase it completely flavorless. They also make it in chocolate and vanilla flavors if you want a tasty treat.
Just be careful to read labels. Unfortunately, added flavors can sometimes mean added sugars and carbs.
That would be counterproductive to all your keto efforts. Stay strong and read on.
Your keto grocery list absolutely must include avocados.
They are nature’s perfect keto staple since they contain twice as much fat as they do carbohydrates.
They are also somewhat high in dietary fiber. (Not to mention that they are absolutely delicious!) You can add them to your favorite salads and meals, or you can eat them plain.
One of our favorite keto snacks is to cut the avocado in half and remove the seed. Fill the hole where the seed was with goat cheese and your favorite low-carb salad dressing.
You can eat it right out of the shell. Yum!
Eggs are another great go-to for your keto grocery list.
They are versatile and can be prepared in any number of ways. We love to have hardboiled eggs ready in the fridge for a quick snack on days when you are on the go and don’t have time to prepare a meal.
You can also include egg salad in your weekly meal prep since eggs, mustard, and mayo are all keto-friendly. One medium-sized egg will fuel your body with 77 calories, 5.3 grams of fat, 6.3 grams of protein, and only 0.6 grams of carbs.
They are filling too! Reshape your idea of “fast food” from chemical-laden drive-through “food” to simply grabbing a farm-fresh, hardboiled egg out of your own fridge.
Your body will thank you.
BONUS KETO DIET STAPLE:
One item that many keto dieters do not get enough of is salt. This is an important and all too often overlooked element of the keto diet.
When you are in ketosis, and your body is flushing fat rapidly, you are also likely flushing out electrolytes.
Electrolyte deficiency can be very dangerous. A way to make sure that you don’t lose too much is to add more salt than usual to your cooking.
You can also make natural (and keto-friendly) electrolytes by adding sea salt and fresh lemon juice to your water.
So, ditch the sugary, carb-laden Gatorade for this nourishing and natural alternative!
NuTrail — Keto Granola, Biscuits, Bread and Baking Mixes
Join our Keto Community on Instagram & Facebook.
Sign up to receive NuTrail emails.