If you’re just getting started with the Keto Diet and are feeling overwhelmed by the seemingly-endless food options at your local grocery store, I know exactly how you feel.
I clearly remember when I when I started my keto journey many years ago — making my first trip to the grocery store. It was a complete disaster!
The problem was, I didn’t have a good plan for what to buy. I thought I could just figure it out as I went along. Unfortunately, I was wrong. I left the store without buying anything and felt like a total failure.
To help you avoid the mistakes I’ve made, I created this video. To make things super easy, I provide 5 simple rules that will help you be successful when shopping for your Keto Diet.
(The complete text transcript is below the video if you’d prefer to read the information.)
Check it out!
Hey – it’s Keto Jim.
As always, welcome and thanks for spending some time with me!
When I was first getting started on keto, going shopping for food was completely overwhelming.
So overwhelming in fact, that I grew to hate the entire experience.
But I loved food – how was it possible to hate something that I used to love so much?!
Well, the average grocery store has between 40,000 to 50,000 items – and trying to figure out what to buy – what works on keto – while pushing a shopping cart through all of that can be REALLY confusing.
The endless aisles didn’t provide me with more options, it just gave me more anxiety.
I’ll be the first to admit that my first couple shopping trips were a complete keto disaster – something you might be able to relate to.
It’s my mission to help you do great with keto and avoid the mistakes I made, so that’s why I created these 5 easy rules for keto grocery shopping success.
These are fool-proof tips that will help you avoid the confusion and anxiety that plagued me when I first attempted to purchase keto-friendly food items from the grocery store.
All you have to do is follow these 5 simple rules that I’m going to share with you in this video and you’ll be in great shape for your next trip to the grocery store!
By the way, I’ve got a fantastic keto diet shopping list that I’ll give you absolutely free.
Just click the link in the description below this video – it’s got everything you need – everything we’re talking about here today – all in one handy checklist that you can take with you for shopping, or use it to plan out your next trip to the store.
Okay – let’s get into our 5 rules…
Here’s Rule #1 – If it ever walked or swam, it’s good on keto.
Remember, keto is a very low carbohydrate diet, so we want to focus on low-carb foods items.
Meat, poultry, seafood and eggs have little, to no, carbohydrate content, so they’re great, low carbohydrate sources of protein when you’re on keto.
Beef, pork, chicken, turkey and fish are also ll super-low carb, so you can include all of them on your shopping list.
Eggs are also a good option – the average sized egg contains less than 1gram of carbohydrates.
BTW, the charts that I’m sharing with you are from the FREE keto diet shopping list that I just mentioned – get it by clicking the link in the description below this video.
Okay – Rule #2 – Fats are your best friend.
The keto diet was originally created to be a high-fat diet. That means you’ll want to get the majority of your daily calories from healthy fat sources.
Fats and oils contain virtually zero carbohydrates, so they won’t kick you out of ketosis.
Things like butter, olive oil, coconut oil, avocado oil etc. all have zero net carbs.
That’s why fats and oils make up the majority of calories on the traditional ketogenic diet.
Remember though, if you’re trying to lose weight, you’ll still want to keep track of all the calories in the fats you consume.
Just because they don’t contain a lot of carbohydrates doesn’t mean they don’t have any calories.
Now for Rule #3 – Don’t go completely nuts over nuts.
When we’re talking about the carb content of whole nuts, seeds and legumes, we usually measure them in ¼ cup amounts.
Most of these – almonds, peanuts, walnuts, pecans, etc. contain 3 grams of net carbs, or less, per quarter cup, so they are fine on keto – in moderation.
The butters made from these, however, are more nutritionally condensed, and their carb content goes up as well. It only takes a couple tablespoons of most nut butters to get up to around 3 grams of net carbs.
Nuts, seeds and legumes are good sources of many micronutrients, so including them in your balanced diet is a good thing – just keep in mind the carb content!
Our 4th Rule for keto shopping success is – Cows may be fat, but dairy can help make you skinny.
Most cheeses are low in carbohydrates – a one ounce serving usually contains 1 gram of net carbs, at most.
Cream cheese, heavy cream and sour cream are also low carb, so they all get the thumbs up for keto.
But be careful with cottage cheese, though. A half cup of whole milk cottage cheese has over 7 grams of carbohydrates.
Here’s our final rule – #5 – Veggies are great, but focus on the leafy ones.
Vegetables have great nutritional value and are an important part of a healthy, balanced diet.
However, keep in mind that some vegetables also have a fairly high carb content.
That’s not to say you shouldn’t include them on keto – you just need to eat them in moderation – and make sure the carbs they contain fit within your day’s carb allowance.
One example is artichokes – a half cup contains a little more than 5 grams of carbohydrates. That’s a big chunk of most keto dieter’s daily carb allowance.
You’ll want to prioritize leafy veggies – items like arugula, bok choy, spinach, sprouts and watercress are all low-carb veggie choices that you can eat pretty much to your heart’s content.
Okay – those are your 5 easy rules for keto shopping success.
- Rule #1 – If it ever walked or swam, it’s good on keto.
- #2 – Fats are your best friend.
- #3 – Don’t go completely nuts over nuts.
- Our 4th rule – Cows may be fat, but dairy can help make you skinny.
- And our 5th and final rule – Veggies are great, but make sure to focus on the leafy ones.
Keep in mind that you’ll still need to balance your macronutrient intake throughout the day to make sure you’re in ketosis.
Just because something fits into these 5 rules – vegetables for example – doesn’t mean you can eat all of them that you want.
You’re still going to need to keep your total carbohydrate consumption low enough to stay in ketosis.
But, by following these 5 rules, you’ll be buying the right items that will give you the building blocks you need to put together a great keto meal plan.
Before you head off to the grocery store, make sure you grab your free copy of my awesome keto diet shopping list.
Just click the link in the description below this video and you can download it free right now.
You can print it out or use it on your phone while you’re at the store, so you can make sure you’re buying the right items for your keto diet.
You’ll definitely want to get that right now!
Thanks again for spending time with me today.
Make sure you check out my other videos and subscribe to this channel so you don’t miss out on any great keto diet information.