Keto Diet Shopping List [Easy Peasy] – 5 Simple Rules for Keto Shopping Success!!
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
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
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
When we’re talking about the carb content
of whole nuts, seeds and legumes, we usually
measure them in 1/4 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
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
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
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
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
Okay – those are your 5 easy rules for keto
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
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
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
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
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out on any great keto diet information.