Keto diet: list of foods to keep in the house at all times
Yes, the ketogenic diet is restrictive. The first week is bound to be difficult: no bread, no pasta, potatoes, sweets, even bananas! The good news is, a few days in, you will stop graving high carb products and start feeling the high-fat benefits. But in order to put all the chances on your side, make sure to always have low carb items on hand. This keto diet list of foods is a supermarket lifesaver when starting this lifestyle. Stick to these staples and everything will go well.
While vegan and vegetarian keto is absolutely doable, meat remains a major staple of the high-fat diet for anyone who loves their steak and chicken wings. Favour unprocessed, grass-fed and organic meat. Beef, chicken, lamb, pork, bacon, organ meats and sausage, variety is on your side. Pancetta, salami, chorizo, pastrami, prosciutto, pepperoni, and other deli meats are good keto options, but be aware that processed meat can contain hidden carbs, so always check the label. And remember that too much protein makes it harder to get and stay in ketosis, so don’t overdo it.
Fish and seafood are also a good meal option. High fat wild cut fish such as salmon is a keto favourite, but any organic catch of your choice can make it into your ketogenic plate.
Eggs are your best friend. Delicious, healthy, practical, nutritious and highly versatile, they are perfect for every meal of the day and can be cooked in so many different ways. They are an ultimate staple for the fat-adapted eater. At the grocery store, reach for organic free range as much as possible.
If you are among the lucky ones who can freely enjoy dairy without suffering from digestive issues, your keto menus just got that much better. Heavy cream, butter, ghee, full-fat yogurt, cheese and other fatty dairy products will make for decadent keto meals. However, most high-fat eaters prefer to substitute actual milk by almond milk as the prior is high in sugar.
Extra virgin olive oil, avocado oil, sesame oil, coconut oil, MCT oil, and more, are all either cooking essentials, ideal salad dressing or even potential coffee add-ins to hit your daily fat requirements and make your meals as enjoyable as possible. That being said, stay away from processed vegetable oils such as canola oil and sunflower oil.
Of course, vegetables are a must for any healthy diet. However, some veggies are very carb heavy and should be avoided on a high-fat diet. The best keto vegetables are leafy greens, avocados and olives (yes, we know, they are technically fruits), asparagus, celery, mushrooms, rapini, zucchini and radishes.
Nuts and seeds can make a good keto snack or an enjoyable crunchy addition to salads and other recipes. While high in fat, they also contain a certain amount of carbs, therefore, they must be consumed in moderation. Brazil nuts, pecans, almonds, macadamia nuts, as well as chia, flax, hemp, and pumpkin seeds are the best ones for the diet, but don’t forget to track them.
Most sweet fruits are off limits. But fortunately for berries lovers, the smaller the fruit and the thinner is its skin, the lower is its glycemic index. Berries are the most ketogenic friendly fruits and can be enjoyed in moderation.
Coffee lovers will be relieved, as the beverage can be enjoyed without limits on the diet. Just don’t add sugar (duh) and mix in cream rather than milk if black coffee is not your thing. Tea, green or black, is also keto friendly. Other than that, water is always the best choice. In fact, one should consume at least 8 glasses a day.
Almond flour, coconut flour, sugar-free chocolate chips, coconut flakes, canned coconut milk and cocoa butter, hot sauce, mustard, dried herbs and broth are all pantry items that can help you stay on track—and in ketosis—in the long run and enjoy the lifestyle.
Keto is all about high fat, but it is also about natural products that are as little refined as possible. Sure, you can treat yourself from time to time with store-bought processed foods, but for the best results and optimum health, keep your meals whole and your carbs low.
Cover photo credit: @goodeggs | Instagram