The ketogenic diet has been the theme for our blog this month! We hope that our posts can help answer some questions and give insight on this special diet. For me, the trick to starting any new diet or lifestyle is making that first grocery store trip. This trip is initiated with the intention to try new recipes and restock your kitchen with the right kind of food. This process can be made easier by knowing some of the basic foods that are used in numerous ketogenic recipes. Hopefully these tips help make that first grocery store trip a little easier.
Meats: All meats are good for the ketogenic diet. You want 15-30% of your calories to come from protein and meat is an excellent source of protein. We recommend that the majority of your meat comes from high quality sources. Try to buy organic, antibiotic free meats if possible. Limit processed meats such as sausages, deli meats, hot dogs, bacon.
Dairy: Butter, heavy cream, cheeses, sour cream, cottage cheese, mayonnaise, greek yogurt are all good options to have stocked in your refrigerator. Reminder to make sure there is no added sugars in your yogurt. Also make sure that your milk products are unsweetened.
Eggs: Eggs are a great source of protein and fat. They are a staple in the ketogenic diet.
Vegetables: Anything green and leafy is good for any type of lifestyle. The big thing is to avoid high starch vegetables such as corn, squashes, potato, yam and peas. There are tricks that some people use to help cut out grains but still get variety in their food. Making zucchini noodles to replace pasta. Using cauliflower to replace rice and potatoes.
Fruits: Fruits are high in carbohydrates. Remember that only 5-10% of your calories should come from carbohydrate sources. It may seem to go against what you have been taught since elementary school but you do need to monitor the amount of fruit you have in your diet. The best fruit choices for the ketogenic diet are: avocados, limes, lemon, blueberry, strawberry, blackberry, raspberry, coconut.
Nuts and Seeds: These items are great to have in the house. Nuts and seeds can be used as a great snack. Nut butters (peanut, almond or macadamia) are a great source of protein and fat. Best choices: peanuts, almonds, walnuts, pecan, macadamia, pumpkin seeds, sunflower seeds, flax seed, chia seeds.
Baking: Luckily, in the last few years there has been a ton of new resources for baking on the ketogenic diet. There are tons of cookbooks and websites with hundreds of recipes. A lot of the recipes will have you replace white flour with almond or coconut flour. You will find recipes that use cocoa powder instead of chocolate. Replacing honey or sugar with stevia.
Fats: Since the ketogenic diet has 60-75% of your daily calorie coming from fat sources you have plenty of options. Olive oil, coconut oil, avocado oil, MCT oil, ghee, lard and bacon fat are commonly used in this diet. We recommend that you try and make sure you are monitoring your saturated fat intake (lard, bacon fat, duck fat) and mix in healthy fats (olive oil, MCT oil, avocado oil).
Pantry Items: Remember that herbs and spices are pretty much free foods. Using things like curry powder, rosemary, pepper, salt, thyme or even graham marsala can transform plain dishes to mouth watering ones. There are hundreds of ways to change up your chicken thighs to make sure your meals do not get boring. Items such as Tabasco and chili sauce can also provide flavor and variety. Make sure you have broths stocked in the house (chicken, beef, bone).
Below is a Basic printable keto grocery list.