WHAT TO EAT ON A LOW CARB & KETO DIET (Including a handy shopping list)
When creating a shopping list for a keto diet, it is important to focus on foods that are rich in healthy fats, protein, and low in carbs. The list above is by no means exhaustive but its a good start. (copy and print it out) Here's a more in depth look, including what to avoid:
- MEAT AND POULTRY MEAT are staples on a keto diet as they are high in protein and have no carbs. Choose fatty cuts like steak, pork chops, and chicken thighs, and opt for grass-fed or free-range if possible. Bacon, sausage, and deli meats are also great choices, but make sure to check the labels for added sugars or fillers.
- FISH AND SEAFOOD FISH are excellent sources of protein and healthy fats, and many types are low in carbs. Fatty fish like salmon, mackerel, and sardines are particularly good choices, as they are high in omega-3 fatty acids, which have been shown to have numerous health benefits.
- EGGS are a great source of protein and healthy fats, and they are incredibly versatile - scrambled, fried, boiled, or made into omelettes, and they can also be used in a wide range of keto recipes.
- NON-STARCHY VEGETABLES are a great way to add fibre, vitamins, and minerals to your diet while keeping carb intake low. Good options include leafy greens like spinach, kale, broccoli, cauliflower, courgette, and asparagus.
- AVOCADO is a keto dieter's best friend, as it is rich in healthy fats and fibre, and it has no carbs. Use it to make guacamole, add it to salads, or simply eat it on its own.
- NUTS AND SEEDS are high in healthy fats and protein and can be a great snack option on a keto diet. Good choices include almonds, walnuts, pecans, macadamia nuts, and chia seeds
- DAIRY PRODUCTS like cheese, butter, and heavy cream are great sources of healthy fats and can add flavour and richness to keto recipes. Some people on a keto diet also include small amounts of yogurt, kefir, or cottage cheese, but be sure to check the labels for added sugars
- HEALTHY OILS like olive oil, coconut oil, and avocado oil are great sources of healthy fats and can be used for cooking or added to salads and other dishes.
- LOWER CARB FRUITS – in small quantities like blueberries, raspberries, strawberries, blackberries.
- GO-LOW MIXES – of course we include our Go-low mixes in this list which are all keto, low carb, grain free, gluten free and vegan friendly. So you can create your own – Low carb Cookies, Low carb Crackers, Low carb wraps, Low carb pancakes and Low carb Brownies whenever you fancy and keep stocked up on treats, snacks and staples.
FOODS TO AVOID
- Bread, wraps, pastries, cakes, biscuits, cereals, snack bars, anything wheat based.
- Grains and Starchy Vegetables like wheat, rice, and oats, as well as starchy vegetables like potatoes, corn and rice.
- Sugary Foods and Beverages like candy, soda, and juice are high in carbs.
- Processed foods like crisps, crackers, and packaged snacks
- High-Carb Fruits Fruits like bananas, apples, and oranges.
- Many sweeteners like sugar, honey, and maple syrup are high in carbs and should be avoided Instead, use natural sweeteners like stevia, monk fruit, or erythritol.
As with any diet please seek the advise of a medical professional should you have any concerns.