So, you’ve ventured into the world of the Keto Diet, congrats! After talking with your doctor, doing your own research and letting your friends and family know your plans, you’re now on your way to a better you. The ultimate question now is, “what do I eat”? As with any diet, what you eat or don’t eat will determine how well it will work for you. Finding the right mix of healthy and good tasting and of course affordable will go a long way in you being successful with the Keto Diet Plan. Let’s be honest, if you can’t stomach the food, find time to prep what you need to eat or simply can’t afford it, you’ll fall off the Keto bandwagon quickly. Thankfully, the Keto Diet is comprised of foods that most people have on hand daily and if not, can be quite affordable and delicious. Win/Win for you!
Grocery Shopping 101
Let’s face it, no one likes to grocery shop as it can be time consuming and just a daunting task. Add to it having to find specific items and the task has now become that much trickier. The Keto Diet Plan is a high-fat, low-carb eating plan, and this doesn’t help the task at hand. Trying to navigate the grocery aisles looking for these specific foods initially will take some time, but the list down below, will help ease that shopping pain and make shopping for Keto products that much more enjoyable. Here is a list of some foods that should be on your Keto shopping list:
· Avocados- High in fiber (much needed in Keto dieting) and almost all calories are from fat
· Salmon- High omega-3 fats and on this type of diet the more fat, the better!
· Olive oil- Nearly three-quarters of the fats in olive oil are the mono fats= good for the heart
· Marbled Steak- Ribeye and NY Strip would be the best route. Look for the most marbled for higher fat content
· Almond butter- Great snack and two tablespoons has 18 grams of fat, 7 grams of protein and only 3 grams of net carbs
· Heavy cream- Great for coffee and adds fat to your diet. Use in place of milk or powdered creamer
· Low-carb fruits- Fruits are usually off limits in the Keto Diet but some such as blackberries, raspberries, coconut, lemon and limes are low in carbs. Avoid apples, pears, grapes, bananas, fruit juice in general.
· Eggs- Good protein source and can be mixed in with numerous things to eat for breakfast or lunch. Plus, you could boil a dozen and have a small meal/snack ready while on the go
· Coffee- just because you’re dieting doesn’t mean your morning (mid-morning, lunch, afternoon, evening) cup of Joe must go away. Add some butter or heavy cream and you’re ready anytime
· Chocolate- Look for 70% cacao at least- great low carb snack option
· Nuts- Macadamia, walnuts, pecans, hemp seeds, pumpkin seeds, almonds are all great for the Keto Diet
As you can see, options are abounding when it comes to this diet. This list is just a few items that I shop for when I’m using the Keto Diet. I typically will do 3-5 months on and then 7-9 off. Again, keep in mind that keto isn’t designed to be a forever thing but more of a reset to get your body to work for you in the way it was meant. By filling up on delicious, fatty, low carb/no carb foods, you’ll be able to fill up easier and stay away from cravings longer. Find the foods that you can use across different mealtimes, such as eggs, almond butter, olives, heavy cream, seafood, Greek yogurt, arugula, spinach, mushrooms, zucchini, and other approved items as this will make meal prep and shopping much easier. Also, when shopping, do it for the week. Trust me, you won’t see food spoil and you’ll be happier you did all the shopping and prep at one time because eventually it will become part of your routine, making it easier to stick with the plan. The main goal is to do the Keto Diet Plan and stick with it for as long as possible to give your body what it needs to reset itself and help you get back to feeling better and making healthier choices for years to come.
Be happy and remember it’s up to you as to how you eat. You make the decision daily to put whatever fuel you want into your body. The better the input, the better the output all around. Keto is a change, there is no doubt, but it’s obvious that some of the foods we have sitting in our pantry, fridge and freezer are already Keto friendly. Take the time to learn what pairings work for you, what tastes best, what change ups you’re willing to do and experiment with new foods. If you stick to the same foods day in and day out, you’ll grow old of this diet quickly and any work you’ve put in so far is lost. I’ve experimented with many foods that I never thought I’d like, and I was surprised. I find that when you attack this with an open mind, you’ll succeed at a higher level then just treating this like another “diet”.
Keto is a way of life; a change for the better. I promise you that over time, you’ll see the changes, feel the changes. You’ll wake each day, with your coffee and heavy cream and look at the world in a whole new way.