A Quick Guide To Your Keto Diet Shopping List

You must have tried all kinds of exercises to lose that extra fat. Standing in front of the mirror everyday wondering, what more could you do to get that coveted flat stomach?

Most people seem to be under the impression that’s all it takes but, if the truth be known – 80% of your flat belly is made in the kitchen.

That’s right – Your Diet is the main factor to getting that flat stomach! There you go – I said it!

What is the Ketogenic Diet

The term ketogenic is derived from ketosis. It is a process in which our body breaks up stored fat to generate energy when there is scarcity of glucose.

In order to lose fat, we try to create a metabolic condition that encourages ketosis in our body. Ketones are a byproduct of this process, and the dietary plan followed for this process is called a keto diet. The keto diet is a high fat diet which to some people (myself included at the beginning) sounds absolutely mad!

What Do We Mean By Fat?

So, this is where we talk about fat molecules called lipids. These molecules contain mono, di and triglycerols. A triglyceride is a lipid molecule made of glycerol that is joined to three fatty acid molecules.

Lipids are digested and enter the bloodstream as triglycerides. They are the fuel generating energy in a ketogenic diet. Fatty acids can be Saturated or unsaturated depending on the number of carbon bonds.

After you have a hearty meal, your body releases cholecystokin ( CCK) which satiates hunger. Presence of high level of CCK will make you feel full. Your body also releases ghrelin, the hunger hormone. Whenever you lose weight, ghrelin levels shoot up, compelling you to eat more.

The presence of ketones impact your CCK and Ghrelin levels. So if you’re on a ketogenic diet, your CCK levels will be stable and thereby regulate the ghrelin levels. Your appetite is under control.

Initially, ketogenic diet was meant to treat epileptic patients. However, from the 1920s, it was replaced by antiepileptic drugs. In the last few years, this diet plan has witnessed a tremendous growth in popularity.

Since weight loss happens through ketosis, you need to be pretty strict with your ketogenic diet plan.

It should include the right amount of fat from the right sources. There are four types of fats namely: Saturated fats fats, Monounsaturated and Polyunsaturated fats and then we have the naturally-occuring transfats. In a keto diet, it’s important to avoid eating artificially occurring transfats.

Let’s take a look at our ketogenic food list:

FATS

* Organic Ghee is a rich source of Saturated fats. It has more butyrate which is the most ketogenic acid. It is lacto friendly and does not cause allergic reactions. The fat contains 27% more M.C.T (Medium chain-triglycerides).It is easily broken down and therefore a better alternative to butter.

You can stir fry veggies in Ghee. You can also use coconut oil. It has 62% more MCT and if you wish to enjoy this fat, you should include high fat food like egg yolks, olives, high fat nuts, and avocados.

Milk contains lactose which is a form of sugar. It is therefore rich in carbs. You can eat dairy products like cheese and Ghee but do not drink milk.

In any diet plan, you will need to drink ample amount of water. Water will keep you hydrated and boost your metabolic system, as well as flush out toxins, keeping all your systems functioning properly. With the ketogenic diet, you will be drinking shit loads of water in the beginning as your body will be expelling water from your body faster than normal.

In a ketogenic diet, you can include tea and coffee, but don’t add sugar to it. Avoid taking coffee with milk. If you want to have white coffee then ad some full fat cream / heavy cream but, watch how much you use as this will add to your fat calories.

*Seafood like sea fish as well as shrimps and squids are also encouraged. These foods are rich in omega-3 fatty acids and are beneficial for your heart. They contain massive amounts of protein and are rich in micronutrients like selenium, B-complex, iodine, Vitamins A, iron, Vitamin D, and zinc.

Fish like salmon contain oil supplements and potassium. They keep your nervous system active. Other fish include mackerel and trout. These are also rich in potassium and magnesium and are hence good for your bones and muscles.

Avoid processed foods as well as yogurt and chocolates.

You can have fresh grass fed meat in your keto diet. Such contains selenium, vitamin B and potassium and is also rich in protein and low carb. They are also rich in creatine, Carnosine, taurine, and DHA. Avoid eating breaded meats since they contain flour rich in carbs. Also, beware of cured meats as it contains honey. Glazed meat also is harmful for keto diet since it also contains flour.

Include low carb vegetables like broccoli, cauliflower, cabbage, cucumber, mushrooms in your keto diet. Broccolis are a rich source of Vitamin C and Asparagus is abundant in Vitamin A as well as C and K. Spinach is rich in Vitamin K while Spinach and Asparagus are good for your eyes. Red Bell peppers have pigments called carotenoid. They have anti inflammatory properties.

Add not-so-sweet fruits to your diet as these are low in carbs and are a rich source of vitamins and minerals. Fruits such as gooseberries, lemon, grapefruits, blackberries, coconuts are perfect options. Fruits that contain more roughage and fibre as this will ensure proper bowel movements. On the other hand, avoid fruits that are dehydrated since they contain higher carbs and sugar content.

You can have nuts like almonds, walnuts, cashew, and peanuts. Almonds contain Vitamins E and B, as well as calcium, iron, magnesium and zinc. They are rich in unsaturated fatty acids. It contains phytosterols which reduce blood cholesterol levels, and is also rich in antioxidants. For best results, you can soak them overnight and eat them.

Walnuts contain more Polyunsaturated fatty acids. They are a rich source of thiamin, protein fiber, magnesium, and folate. They are also rich in copper and as a matter of fact, you can eat walnuts with salads, sprinkling the crushed crumbs.

Peanut contains Monounsaturated fats. They are a rich source of vitamin E, magnesium, folate, niacin, and choline. This is beneficial for our nervous system.

Brazil nuts are rich in selenium. They contain both Polyunsaturated and Monounsaturated fatty acids.

Seeds like poppy seeds, chia seeds and flaxseed can be a part of keto diet list. Chia seeds are rich in omega-3 and are a rich source of fiber. Poppy seeds are rich in linoleic and oleic acids. They maintain body weight and cholesterol levels. They are also a source of calcium, manganese, iron, and zinc. They also contain 30% fat.

Flax seeds contain omega-6 as well as omega-3 and omega-9. Flaxseeds can control appetite and regulate the hormones. However, avoid sunflower seeds or sunflower oil in your diet.

This is just a quick guide but, if you want a more in depth guide on the right foods you need to eat on the ketogenic diet then you will want to check out this post which will fill in all the blanks for you.

Once you know what foods you can eat, you will want some delicious recipes to try. Check this post out where I’ve compared some of the best recipe books that I’ve found which have some seriously Delicious recipes which include lots of yummy deserts including CHOCOLATE!!!! Yep, that’s right, you can still eat some chocolate!!!

Remember…..

Having said all of this, you must remember that the keto diet will not work if you cannot manage stress, if you don’t have enough sleep and if you’re consuming too many nuts. Anything in excess is detrimental. It is imperative to maintain a balanced diet. One that includes all the necessary nutrients in right amount.

SOURCES
1. https://www.google.co.in/amp/s/ketodietapp.com/Blog/lchf/amp/nuts-and-seeds-on-a-ketogenic
2. https://www.healthline.com/nutrition/ketogenic-diet-foods#section10
3. https://www.dietdoctor.com/low-carb/keto/snacks
4. https://perfectketo.com/butter-or-ghee-which-is-better-for-keto/
5. www.popsugar.com/fitness/Healthy-Fats-Keto
6. https://perfectketo.com/good-fats-vs-bad-fats-on-the-ketogenic-diet/
7. https://blog.bulletproof.com/keto-food-list/
8. https://perfectketo.com/full-ketogenic-diet-food-list/
9. https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/comprehensive-ketogenic-diet-food-list-follow/
10. https://www.ketovale.com/ketogenic-diet-food-list/#tab-con-11
11. https://www.ruled.me/best-low-carb-vegetables-ketogenic-diet/
12. https://ketogasm.com/low-carb-fruits-list-carbs-in-fruit-keto/
13. https://www.mensjournal.com/health-fitness/eat-not-guide-keto-diet/
14. https://www.ndtv.com/health/ketogenic-diet-for-weight-loss-6-reasons-why-you-are-not-losing-weight-on-a-ketogenic-diet-1869845
15. https://hvmn.com/library/ketosis/keto-diet-fundamentals#fats

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