List of Keto Foods: What to buy

Welcome to our keto sect! Congratulations: you are determined to embark on the path of healing the body, to unleash its potential. Where does the keto diet begin: products - Serious Keto first, let's figure out what to get out of sight.

First of all - everything unnecessary from the refrigerator and from the kitchen shelves. Bread, cereals, breakfast cereals, pasta, cookies, sweets, all vegetable oils, except olive oil (see below for the rest), sugar in all forms, canned legumes, dried fruits. We tear off fruits from the heart. Frozen flour semi-finished products, such as dumplings, dumplings and breaded cutlets, will go from the refrigerator to the link. Goodbye Skim Milk Stocks! And a control shot - at your favorite potatoes. 

So, we cleared the space, as if it even became easier to breathe. We start life from scratch ... shopping.

While you are just getting used to your new diet, you can print this shopping list and keep it close at hand in your bag. Soon, everything containing gluten and sugars will automatically go out of sight, and you can easily begin to identify natural whole foods - that is, those that now form the basis of the diet.

Meat, fish and seafood

The best thing:

mutton

beef / veal (ideally grass-fed)

poultry (turkey, goose, duck, chicken)

pork

rabbit meat

game

fish of the cold seas (the fatter the better - salmon, halibut, tuna, mackerel,  

oysters, mussels, squid, octopus, scallops, crabs, lobsters, shrimps

by-products (even superior to meat in nutritional value) - brains, kidneys, liver, heart, tongue, stomachs, etc.

If we are talking about meat, then we choose not lean parts, but fatty pieces: tenderloin, ribs, meat on the bone. Serious Keto We do not throw away the bones of the hind legs and joints: they will go to broths - our main superfood, a source of electrolytes and compounds that stimulate cell renewal and strengthen joints.

Also good, but with caution (in the industrial version - often hidden sugars):

bacon (preferably raw, smoked will definitely contain unnecessary additives)

Salo

sausage (varieties such as salami - from fermented meat; we carefully study the composition on the label for gluten and sugar)

sausages / sausages and their analogues (it is advisable to pass by or find the most organic product)

jerky 

smoked ribs

cold / hot smoked fish, salted

canned meat and fish - everywhere we first study the composition

On the keto diet, we use 3 types of fats: animals (pork, goose, duck, beef, fat tail, lard, lard), dairy (butter and ghee), and from vegetables we leave coconut, olive, and avocado oil. Fats are our everything: now they are the main source of energy, fuel for the brain.

Eggs

Eggs are always in the fridge, but stocks are worth replenishing - for keto, this is an indispensable product with which you can cook a lot of dishes . Ideally, of course, choose quail / guinea fowl (they are hypoallergenic and contain more vitamins), but chicken farm eggs and selected eggs are fine.

Vegetables and Fruits

In the vegetable section, we put in the basket a variety of greens, vegetables that grow above the ground: all types of cabbage (you can also frozen ), salads, asparagus, peppers, cucumbers, spinach. Green leafy vegetables provide us with potassium. In the conservation department we take olives and fermentation - sauerkraut, pickles (we check that there is no sugar in the composition as a preservative). Among fruit breakdowns, we only need avocados and some types of berries (best of all, raspberries and blackberries) - the latter can be taken frozen or frozen on your own.

Dairy Products

Here we will immediately make a reservation that if you wish, you can refuse milk altogether if you have lactose intolerance (lactase deficiency) or an allergy to casein. In other cases, the products from the list below are sufficient.

The best thing:

butter, ghee / ghee

cheese (the fatter and harder the better; mascarpone and ricotta go well in keto desserts)

heavy cream (33-35%), kaymak

fat cottage cheese (18% and more)

fat sour cream

Lean meat and fish. We are brought up to promote low-fat foods. So like it or not, your hand reaches for a low-fat piece of beef or chicken breast. You will eat more of such meat, even with a fatty sauce. And too much protein, especially at the initial stage, can slow down the achievement of ketosis.

2. Passion for fried foods. Some people see keto as an anti-diet, going all out. No need, friends: fried is still bad, especially with a lot of oil. Many end products of glycation are formed, and they bring old age closer. You should be especially careful with fried bacon, although it is allowed on keto.