Keto Low Carb Grocery List

Keto Low Carb Grocery List

As mentioned in our basic low carb grocery list, the keto low carb grocery list is a bit different. While the keto diet is a low carb diet, there are some differences. The keto diet restricts your carb intake severely so that your body will switch to burning fat for energy instead of glucose. Because of this restriction, a few things happen.

The Keto Difference

(1) Your fiber intake is limited because fruits and vegetables are carbs with different degrees of natural sugar.  Among other things, fiber helps lower blood pressure, blood sugar, and blood cholesterol level. And it also prevents constipation in a normal healthy person. So, this keto low carb grocery list will address these unique factors associated with the keto diet.

(2) Since your body is being fueled by fat, you must eat more fat to supply the body with enough energy. I encourage people to eat primarily healthy fats. However, there are mixed reviews on this subject. Therefore, you will notice that this keto low carb grocery list will include additional high fat foods.

With a traditional low carb diet, the body still burns some carbs and glucose for energy. While the keto diet definitely has some unique health benefits that other diets do not provide, I primarily follow a low carb diet unless my health necessitates a keto diet. When on the keto diet, I opt for eating more of the healthier fats like lots of coconut oil, low salt nuts, seeds, avocados, olives, and a few dark green leafy low carb vegetables.

{Word of Caution}

For the most part, my body is adjusted to being on a low carb diet. Therefore, when I switch to the keto diet I do not experience any significant “keto flu” symptoms. Therefore, if you are currently a carb-a-holic starting a keto diet, I strongly recommend that you start here first to understand how a keto diet works.

https://lowcarbdietlife.com/2018/09/25/announcing-shipt-grocery-delivery-partnership/

 

Keto Budget Shopping

One of the best way to save time and stick within a keto low carb diet budget is to use online grocery deliverycurbside pick-up, or use a local grocery delivery service. In this way, you can select the lowest priced item online, avoid tempting impulse  buys, and review your total before you check out!

keto low carb grocery list

Meats (Protein)

Most meats have the unhealthy fats that we would normally try to minimize on a regular low carb diet. Fatty meats are responsible for increasing cholesterol and arterial plaque in a traditional diets.

  • Chicken Breast, Thighs, or Legs (Lean)
  • Turkey Brats, Legs, or Necks (Lean)
  • Ground Beef (Fatty, Unless Lean is Purchase) (Zucchini Chili Recipe), Spaghetti Squash Recipe)
  • Duck (Fatty)
  • Traditional Bacon (Fatty)
  • Turkey Bacon (Leaner)
  • Traditional Sausage (Fatty)
  • Turkey Sausage (Leaner)
  • Salami (Fatty)
  • Pastrami (Fatty)
  • Pepperoni (Fatty)

Seafoods (Protein)

Many shellfish are high in cholesterol. However, overall, most seafood is low fat (lean) and high protein. Since keto promotes high fat, low carb, and only a moderate protein intake* you may find other proteins more beneficial to eat on a keto diet.  Otherwise, you can make them fattier by adding healthy oils and/or top them with a high fat cheese sauce. You can also add fatty mayonnaise, sour cream, or cream cheese to your canned fish.

  • Fresh Salmon
  • Canned Salmon
  • Tilapia
  • Shrimp
  • Crawfish
  • Scallops
  • Lobster
  • Clams
  • Fresh Tuna
  • Canned Tuna

*Many keto dieters take collagen protein supplements and Vitamin C. They will both help you maintain or strengthen the health of your hair, nails and skin.

Vegetables (Fiber, Carbs)

Vegetables are healthy carbohydrates. They contain fiber that helps lower blood pressure, sugar, and cholesterol while keeping things moving along the gastrointestinal system. Therefore, I have added a few extra things to the keto low carb grocery list as a preventative measure. More “preventative measures” are available on the Dietary Fiber information page.

Fruits (Fiber)

  • Any fruit in the “-berry” family are okay in moderation.
    • Strawberries
    • Blueberries
    • Blackberries
    • Raspberries
  • Fresh Avocados
  • Pitted Olives

Drinks

Snacks

Miscellaneous

Conclusion

This ends our keto low carb grocery list for now.  If you are an experienced keto dieter, what else would you add to this keto low carb grocery list? Please subscribe to our blog and like this post below. You can also “Like” and “Follow” us on Facebook and Instagram. That is all for now. But please return to see if more things have been added to the keto low carb grocery list!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s