The Ultimate Keto Shopping List: How To Follow A High-Fat & Low-Carb Diet
The keto diet is not the most comfortable diet for beginners. Since this diet almost entirely restricts carbohydrate intake, it is not always easy to find a variety of protein and fat options. However, keto’s main goal lies in giving up carbohydrates.
Further in the article, you will find a detailed description of the food eaten on a keto diet. We offer you a comprehensive list of foods that will help you eat not only healthy but also delicious. Besides, we will tell you about the rules for starting a ketogenic diet, as beginners need to switch to keto in stages. Stay tuned for more details.
What Is Keto Diet?
The keto diet is a diet that involves practically eliminating carbohydrates on the menu. This, in turn, forces the body to use as an energy source, not glucose (a product of carbohydrate absorption), but ketone bodies (a product of fat metabolism).
The pros of a low-carb diet are the rapid loss of body fat without calorie control or even exercise. However, there are also disadvantages. The ketone diet is not recommended for pregnancy and chronic diseases – especially high blood pressure, liver, and kidney problems.
The keto diet lowers insulin level in the blood, which plays an essential role in accelerating the breakdown of fats – lipolysis. Besides, low insulin levels stimulate the production of growth hormone, which is also responsible for burning fat.
An essential benefit of the keto diet plan is reducing appetite. It happens for two reasons: the feeling of hunger is influenced by the content of glucose in the blood, and in keto, this level is minimal; besides, fat and protein are nutritious and long-lasting.
Does Body Work Without Carbohydrates?
Under natural conditions, the body operates on a combination of carbohydrates, proteins, and fats. However, when carbohydrates are eliminated from the diet, the body begins to use free fatty acids obtained from subcutaneous fat as energy.
Some parts of the body – primarily the brain and nervous system – cannot work on such fatty acids. Still, instead of carbohydrates, they can use ketone bodies formed in the liver from the already mentioned free fatty acids.
How To Switch To A Keto Diet?
Before starting a ketogenic diet, you should consult with your healthcare professional, especially if you have any chronic medical conditions. Besides, you need to stock up on the right complex of vitamins, minerals, and fiber. We advise you to read some reviews on the best MCT oil to learn how to reach the ketosis state faster.
It is required to slowly exclude carbohydrates from the keto meal plan; otherwise, a sharp decrease in performance is possible. In the first week, you need to eat 70-80 g of carbohydrates per day, in the second – no more than 50 g, and in the third – only 20 g.
Keto Diet Food List
A carbohydrate-free diet should be based on a variety of meat and dairy products (meat, fish, eggs, cheese), healthy fats (from olive oil and coconut fat to nuts and avocados) and green vegetables (broccoli, green beans, lettuce) – sources of fiber and vitamins.
Eating on a ketone diet allows only those food that does not contain carbs and does not raise blood sugar levels, and prevent the body from getting out of the state of fat-burning ketosis.
A list of keto-friendly foods includes:
all types of meat (lamb, beef, pork, poultry)
all kinds of (preferably fatty) fish and seafood
dairy products (butter, fat cheese, natural fat cottage cheese)
any cold-pressed vegetable oils
any green leafy vegetables
non-starchy vegetables (avocado, tomatoes, bell pepper, pumpkin in small amounts)
herbs, seeds, spices
The ketogenic diet forbids the use of bread, flour and pasta, baked foods, candies, sweets, sweet juices, and soda, as well as any fast carbohydrates, almost all fruits, and vegetables with a high starch content and most cereals.
For switching the metabolism to ketone mode, the blood glucose level must be at a minimum level for 36-48 hours. The way to reduce glucose in this way is to totally avoid eating carbohydrates. Also, entering ketosis can take place according to the principle of intermittent fasting.
The typical keto diet menu is scrambled eggs and bacon or cheese for breakfast, a serving of meat and green vegetables for lunch, a handful of nuts or string cheese as the best keto diet snacks, and a serving of fatty fish and salad for dinner. As you can see, these are very easy keto meals, which will not take much time. At the same time, we recall that the transition to ketone nutrition is carried out without limiting the portions or counting calories.
Pros Of The Keto Diet
The main advantage of the keto diet is the rapid reduction in fat mass without lowering the calorie intake. You don’t need to starve or exhaust yourself with hours of training – just restructure your diet.
The other plus is that the lost weight does not return when the keto diet stops. Usually, in a state of diet, the body is stressed, and in the end, it tries to store fat, preparing for possible hunger strikes. During keto, the body simply rearranges its work.
The third plus is the preservation of muscle mass. Very often, diets limit the intake of animal protein and fat, which leads to significant loss of muscle tissue. Keto only burns fat, making it an ideal “drying” diet.
The carbohydrate-free keto diet is the only diet that works not only to reduce calorie intake but also on a scientific basis. By preserving muscle mass, the menu allows you to get rid of fat without exhausting yourself with hunger.
Keto diet is one of the most effective methods for losing weight quickly. It is important to remember that it does not exclude carbohydrates at all, but only significantly limits them. Otherwise, there can be difficulty in digestion and the development of a chronic lack of vitamins. Stay healthy and fit!
Please tell us, have you ever tried a keto diet? What was your best result of weight loss in ketosis? Please do not hesitate to share your experience with us in the comments below.
Catherine Wiley is a healthy food enthusiast and fitness instructor from Dorking, UK. She’s been a lifelong student of health and enjoys staying active with her husband, 2 young children, and dog Bentley in the beautiful Surrey Hills countryside.