Getting Started on Keto: Your Beginner Keto Grocery List
Are you thinking about starting a ketogenic diet? The keto diet offers numerous benefits. It’s a popular approach to weight loss because it trains your body to burn fat for energy instead of storing it for later. It’s also known for increasing energy and mental clarity.
But keto takes some adjustment. It’s completely different from the way most of us are used to eating, so it can be a challenge — both mentally and physically. Preparation is key to getting your body adapted to keto. If you don’t have the right foods on hand, you’re likely to give up out of hunger or frustration and fall back into old patterns of eating. To give yourself the best chance of success on your new keto diet, make sure your kitchen is stocked with everything you need before you get started.
Tips for Getting Started on Keto
It can take about a month before your body is fully adapted to using fat as its primary source of energy. Until then, you’ll likely continue to have cravings and get hungry between meals, especially if you’re used to snacking. The following grocery list will help you deal with hunger and cravings during your adjustment period when it’s important to stay below 20 net carbs per day.
Keep It Simple
You never really have to feel deprived on the keto diet — whatever you’re craving, chances are you can find a keto copycat recipe for it. But if you’re just starting out, these recipes can seem complicated and confusing. Keto meals can also be very simple, such as a grass-fed burger (no bun) with some steamed broccoli topped with butter. Bacon and eggs is a classic keto breakfast. For lunch, try a big spinach salad topped with hard-boiled egg, avocado, slivered almonds, and olive oil. Keep it simple in the beginning as you adjust to a new way of eating. Once you’ve adapted, you can start experimenting with fancy recipes.
Avoid Keto Flu
One of the biggest obstacles for people who are new to keto is the keto flu. You may experience symptoms such as dizziness, nausea, fatigue, and lightheadedness. You can greatly reduce your chances of keto flu by paying special attention to your electrolyte consumption. Many of the foods listed below are high in electrolytes — magnesium, potassium, and sodium — which will help you avoid any unpleasant symptoms.
Bone broth, for example, is an excellent source of electrolytes that can also help curb cravings. If you’re used to snacking on savory foods, bone broth can satisfy the urge for something savory and salty. And because of its high collagen content, it’s surprisingly filling. When you get hungry or get cravings for your former favorite foods, try sipping on a cup of bone broth instead.
Beginner Keto Grocery List
Keto is a high-fat diet, so you’re going to want to stock up your kitchen with fats. People often think this means a lot of meat and cheese, and while those foods can certainly have a place in the keto diet, don’t forget your other sources of fat. These include unsaturated fats such as those found in nuts, seeds, olives, olive oil, avocados, and coconut oil.
Whenever possible, buy organic foods as they are higher in the nutrients your body needs to stay healthy. Also, get in the habit of reading ingredients — you’ll want to avoid anything with additives such as corn syrup, artificial sweeteners, or MSG.
- Olive oil — can be used as a salad dressing
- Coconut oil, MCT oil, or MCT oil powder — for use in coffee and smoothies
- Chia seeds — add to salads and smoothies
- Erythritol or stevia — keto-friendly alternatives to sugar
- Bone Broth. You can make your own bone broth, but it’s a time-consuming process. For when you’re just getting started or when you don’t have time, you can find high-quality bone broth in your health food store or online. Look for bone broth that is made with organic ingredients and does not contain any unhealthy additives, such as MSG.
If you get hungry while adjusting to keto, go ahead and eat! Just make sure you have high-fat snacks on hand. Eventually, you will likely lose the urge to snack.
- Nuts, such as almonds, pecans, cashews, and macadamia nuts
- Pumpkin seeds
- Pickles. Pickle juice is another good source of electrolytes and many people drink it straight from the jar.
- Pork rinds
People often think you can’t eat fruits and vegetables on keto, but this is untrue. Because your focus is on net carbs — total carbs minus fiber — you can eat a lot of green, leafy vegetables and still stay under 20 daily carbs. Stay away from starches and high-sugar fruits. For low-carb fruits, such as berries and tomatoes, wait until you’re fully fat adapted.
- Spinach, kale, and other leafy greens
- Brussels sprouts
- Bell peppers
You’ll want to choose proteins that are also high in fat. That means you won’t be eating a lot of chicken or a lot of tuna. Some good options include:
- Grass-fed beef
- Wild-caught salmon
- Italian sausage
- Pork chops
Before long, you’ll be able to adhere to a low-carb, high-fat diet without giving it much thought. The key is to make sure you always have staples on hand, including bone broth. At Osso Good, we use high-quality ingredients from animals raised without steroids, antibiotics, or growth stimulants. Our bone broths and paleo soups are made with organic ingredients and are also gluten free, dairy free, Whole30 Approved, and Certified Paleo. We are very proud to make our own bone broth in small, controlled batches to ensure the quality is always consistent and the taste is always amazing.