All over the world, new diets spring up almost every week, but the keto diet is here to stay. This dietary method of losing weight whilst still maintaining your health has a great deal of scientific research behind it, so it is by no means a “fad”. Advocates of the ketogenic plan don’t regard it as a diet as such, more of a way of life achieved by making changes to your food intake according to the way your body actually works – that’s where the science comes in. What's more, it's one of the trendiest meal plans right now, and keto meal delivery services make it easy to transition to a keto diet.

So, what is the keto diet and how does it work? The answer is fairly simple in fact. It is based upon a high fat, moderate protein and low carbohydrate intake, which will make your body shift over to using fat as opposed to glucose as the primary fuel to be able to perform. During this process, ketones are created by the liver, hence the name “ketogenic” for this diet, and “ketosis” for the metabolic process. In some cases, it will produce rapid results in a very short time, for others it may take that little bit longer. To a certain extent, it all depends on you and your determination. Let’s start with the most important factor – changing your shopping habits! Choose between a keto diet food delivery company or do grocery shopping on your own. Additionally, there are also solutions for food insecurity, so if you have limited resources, look into those options as well.

How to create a keto-friendly shopping list

Here are some useful tips to start you on your ketogenic journey:

• Clear out your cupboards, fridge, etc., from any food items that don’t fall into the plan, i.e., sweets, cakes, biscuits, processed or ready-made meals.

• Starchy vegetables contain a large amount of carbs – consider non-starchy veggies and leafy greens instead.

• Food products that you cook with oils such as corn, peanut, soybean are a definite no-no.

• Bread, pastries, treats – stick to keto-approved versions during your diet.

• Have plenty of keto-friendly snacks, to avoid temptation and the “grab and go” method of satiating your hunger. This could easily ruin your hard work and put you out of ketosis. Kale chips, flavored beef jerky and caprese salad skewers are tasty, satisfying snacks that won’t hurt your diet.

• We also love good 100% cheese snacks like Kaze Cheese because they are keto-friendly and low carb. A must-have for anyone on a keto diet, it is the perfect accompaniment to a satisfying bowl of chili or a well-executed meatloaf. Not only are these tasty treats low in carbohydrates but they're also packed with protein and good fats.

• Consider buying a slow cooker if you don’t already have one. This will help you plan and prepare meals in advance and enable you to buy economical cuts of meat that lend themselves to slow cooking. It means you can have something ready to eat after a hard day at work, save money and keep within your ketogenic parameters.

This is a good start, you will see later in this article what are the good oils, fats, etc. that you should have on your beginner’s keto shopping list. Picking the right vegetables and fruits is also very important towards maintaining a healthy diet.

When buying your food, your shopping list should be quite comprehensive, but not necessarily expensive. When choosing the food you like, it must be low-carb high-fat, so do concentrate on the keto “essentials” when you first start out.

What should a keto shopping list look like?

This section will help you formulate your first shopping list and start you on your way. It should provide all the staple foods you need for preparing and cooking with keto. The last thing you want to do is spoil your plan in the first week, by not having something important in stock. We go into detail a little further down the article.

It’s wise not to overbuy in the first week or two, until you get used to your new flavours and adjustments you may have to make.

Your typical list should include butter and oils for cooking and for cold meals, salads, etc. You also need to consider a wide variety of fresh fruit and vegetables, concentrating on items such as leafy greens, broccoli, etc. A wide range will help keep your interest and mind set on achieving your goals. Consider frozen and tinned varieties for your cupboard, in case you run out of fresh. Check labels though, to ensure no hidden “nasties”, sugar, etc.

Protein would normally be the meat content of your list (remember to include some fat), with milk, cheese, eggs, yogurt making up the dairy section. When it comes to snacks and drinks, do be careful with your choices. Plain water is always best, with tea, coffee and chocolate (keto) drinks in moderation. Snacks made specifically for ketogenic purposes are fine, but not too many – alternate with a small handful of nuts, or a small piece of fruit.

Below is a more detailed version of your essentials list:

For more information on the keto diet, you can find in depth resources on PlanKetogenic.pro.

• Meat and poultry - meat should include some fat and not be too lean. Good choices are minced beef, rib eye steak, casserole beef, pork chops (with fat), chicken, turkey and organ meats. Meat should be grass-fed.

• Fish and seafood – go mainly for oily fish such as mackerel, salmon, tuna, trout, sardines which have a good level of omega 3 fats. Prawns are also a good choice. 

• Fruits (fruits low in natural sugars are better for you). Some fruits are high in natural sugar and carbs, so the best to eat are avocado, olives (yes, these are fruits!), tomatoes (fruit!), berries, and watermelon in moderation.

• Vegetables – leafy greens (spinach, cabbage, kale etc), cauliflower, celery – all with high water content. Avoid starchy potatoes, swede, parsnips, etc. You can also use cauliflower as a substitute for rice when it is grated.

• Nuts and seeds – low in carbs but containing healthy fats as well as packed with fibre for the digestive system. Can be eaten as a snack or sprinkled over salads and veg to give them an uplift. Best to eat are pecans, Brazil nuts, macadamia, walnuts, and almonds for low-carb addition to your food. 

• Herbs and spices (fresh and dried), hardy, woody herbs such as rosemary and thyme add flavour to casseroles, etc., whereas soft herbs such as basil, mint and parsley can be chopped and added to most dishes.

• Pantry staples – keto flours are those such as coconut or almond, but you can substitute flour in baking with ground almonds, psyllium husk or flaxseed meal. In terms of sweeteners, good choices are stevia, monk fruit and erythritol.

• Oils and fats – best for cooking are extra virgin olive oil, virgin coconut oil or grapeseed oil (you can also use ghee which is a clarified butter). For other purposes, use butter, avocado oil (good on salads), and nut oils such as hazel, walnut and macadamia.

• Eggs and dairy – eggs are often a big part of keto. In terms of dairy, plain Greek yogurt, heavy cream, and cheeses.

• Drinks – such as water, tea, coffee, unsweetened milks made from nuts, seeds, peas. Use these milks for smoothies too. You may also like to consider bone broth and kombucha. Staying hydrated is essential during the keto diet, but sugary drinks of any kind must be avoided.

• Condiments, dips and sauces – some good alternatives are sugar-free ketchup, Dijon mustard, yellow mustard, coconut aminos (substitute for soy) and homemade mayonnaise varieties. For dips, try guacamole or hummus which you make yourself! Ground black pepper is fine, but easy on the salt and always use Himalayan salt. You can also find many uses for apple cider vinegar both for health and medicinal purposes.

What not to buy from the grocery store when on a keto diet

Totally avoiding certain items is imperative in staying in ketosis. It may be hard, but you can get used to healthier substitutions quite quickly. Without naming every item, avoid the following groups:

• Grains and pseudocereal grains – wheat, corn, rice, oats, rye, amaranth, quinoa, buckwheat. Also avoid derivatives of these such as pasta.

• Sugar – honey, agave syrup, maple syrup, coconut sugar.

• Fruits – apples, bananas, pears, pineapple, plantains.

• Starchy vegetables – white potatoes, sweet potatoes, turnips, parsnips, yams, beets, corn.

• Legumes (can be eaten in moderation) – lentils, green peas, beans, soybeans.

• Fats – Avoid trans fats and hydrogenated fats/oils.