Erica Keto Diet - Foods To Buy At Grocery Store

posted by Erica - 

Hey y'all...   so the deal is...I'm leaving for LA in 15 days which is obviously not much time to "lose weight" ...but I'd like to cut some "bloat" asap and just basically jump start the Keto diet.   Knowing I have 15 days is the way I trick my brain in to "MUST DO" mode.    I'm going to the American Idol finale and Dancing with the Stars and so this will help me jump start it...and hopefully continue for a bit afterwards.   Once you get in to the groove it's easier...the getting started part is what kicks my butt.

****BELOW VIDEOS YOU'LL FIND THE LIST OF FOODS****

Keto Walmart Meal Plan and prep for the lazy cooker...on a budget.

HERE IS AN EASY TO READ FOOD GUIDE TO HELP YOU GET STARTED.   IF YOU SPOT ME AT THE GROCERY STORE OR EATING OUT....YOU'LL KNOW I'M LIKELY CHOOSING SOMETHING THAT IS OFF OF THIS LIST.   (if not...I fell off the wagon...whoops   hope not)  HOPEFULLY THIS HELPS YOU.   IF YOU DO DECIDE TO JOIN ALONG, BE SURE TO EMAIL ME AND LET ME KNOW HOW IT'S GOING FOR YOU!  Erica@G105.com 

Note:  They have the ketosis sticks at the drug store...you pee on them to determine if your body is in ketosis.  I have done this diet before years ago and those strips helped A LOT....  to keep me on a track.  I think you get approx 60 in a bottle for about 10 bucks.


Keto Protein Sources Meat, Fish and Eggs

Grass Fed or Organic Beef (try to avoid grain fed and hormone injected etc)

Chicken (free range or organic if you can)

Pork (in moderation) * A lot of people refer to this as a "bacon diet" - yes, you can have bacon, but nitrites and other preservatives are not healthy. Try to find uncured bacon or purchase local from a butcher and avoid the cheap factory farmed garbage in the supermarkets. Pork is also higher in inflammatory Omega 6 and often contains starches.

Fish (in moderation) Fish is good wild caught. Avoid factory farmed fish as it tends to have high mercury content which can cause toxicity. Acceptable varieties include:

Tuna

Mackarel

Halibut

Salmon

Cod

Catfish

Trout

Shellfish (again, pay attention to where it is sourced and eat in moderation)

Oysters

Clams

Crab

Mussels

Lobster

Shrimp

Veal

Lamb

Turkey

Wild Game

 

Acceptable dairy products include:

Whole Milk (Organic only most milk is loaded with hormones)

Heavy Cream

Cream Cheese (full fat)

Whole Milk Mozzarella

Aged Cheeses (like Swiss)

Grass Fed Butter

Full Fat Cottage Cheese

Full Fat Plain Greek Yogurt (most commercial brands are loaded with sugars and are not acceptable, consider homemade)

Sour Cream (full fat)

Ghee

Half & Half in moderation (check labels)

Dairy Alternatives

Coconut Milk

Almond Milk

Hazelnut Milk

Cashew Milk

Keto Friendly Vegetables

Carbs from vegetables are counted "net" you subtract the fiber content from the total carb count to get your actual carbs. Vegetables are good for you so don't fear veggie carbs. That being said you need to avoid starchy vegetables that are high on the glycemic index (potatoes, carrots, peas) and stick to those on this list.

All leafy greens (spinach, lettuce, cabbage etc.)

Kale

Brussels Sprouts

Asparagus

Green Beans

Kholrabi

Radishes

Celery

Cucumber

Zucchini (courgette)

Eggplant

Avocado

Onions (moderation)

Peppers (moderation)

Mushrooms

Bok Choy

Snow Peas

Cauliflower

Broccoli

Daikon

Olives

Keto Friendly Fruits

Fruits are loaded with sugar. Yes, they contain many nutrients - they are nature's candy after all, but you can get all the same nutrients from vegetables and should only use the fruits on this list very sparingly.

Some fruits that have an immense glycemic load like bananas for example need to be eliminated all together. It is highly recommended to not use fruit at all until you are fully fat adapted (usually a month or more into the keto way of eating)

Enjoy fresh only and in moderation

Blackberries

Blueberries

Strawberries

Raspberries

Cherries

Lemon (the juice squeezed in water)

Lime

Cantaloupe

Peaches


Nuts & Seeds

Nuts and seeds are very keto friendly, but some are better than others when it comes to carb count and glycemic load. They are calorie dense, high in fat and can be used to provide satiety, but should be used in moderation if you are trying to lose weight. It can be very easy to overdo a good thing with nuts and seeds!

Almonds

Macadamia Nuts

Pecans

Walnuts

Flax Seeds

Hazelnuts

Pine Nuts

Hemp Seeds

Sunflower Seeds

Peanuts (plain not honey roasted etc)

Cashews (extreme moderation these are the highest in carbs)

Chia Seeds

Sesame Seeds

Pistachios


Sweeteners and Substitutes

No sweet n low ....which is my fav :(

As you know, sugar and grains are a huge NO on the keto way of eating. Grains and sugars lead to insulin resistance and a host of other problems that keep people fat, carb addicted and struggling with weight loss. Eliminating these foods can seem daunting at first. Although ideally you want to get away from the taste for "sweet", at first, you are looking for progress not perfection.

That being said there is a great deal of debate over the use of sweeteners, many of which are chemical laden and not good for you.

Others, like maltodextrin, despite having zero calories create a higher insulin response in the body than regular sugar. You definitely don't want that, so be sure that any sweeteners you choose to use are not blended with it.

Many products "Stevia in the Raw" for example blend this nasty maltodextrin with the stevia for cheap filler.

Stick to the following Keto approved sweeteners and flour substitutes and use in moderation.

Stevia (a pure organic blend no fillers)

Splenda (a source of debate, but it doesn't create an insulin response - no fillers)

Erythritol

Monk Fruit

Xylitol (be careful if you have dogs, it's poisonous for them)

Sugar alcohols (these are found in many "low carb" products and for many they are ok, but they do create an insulin response and can even cause digestive distress in large amounts. I choose to avoid, some use them without issue)

For more information on the glycemic response of sweeteners (stick to those that are zero for best results) Check out this comprehensive guide.

Flours & Baking Goods

Almond Flour/Meal (a staple with great texture)

Coconut Flour (absorbs a lot of moisture, has a cornbready kind of texture when baked)

Ground Flax (can also be used as an egg substitute)

Psyllium Husk Powder

Oat Fiber (not to be confused with oat bran) completely insoluble fiber adds good texture and flavor and is high in fiber.

Unsweetened Cocoa powder or unsweetened bakers chocolate

Be very careful with these products as they can be easy to overdo.

Condiments & Extras

Condiments and extras can really jazz up any dish. It is very important to learn to read labels so that you can avoid added sugars, corn syrup etc. Look for zero carb and look for high quality ingredients or learn to make your own. That being said, there are many extras you can pick up and enjoy from the store.

Olives

Pickles (dill not sweet or bread and butter etc read labels)

Mayonnaise (homemade is best without the low quality oils of most commercial brands)

Mustard

Apple Cider Vinegar

Olive Oil

Coconut / MCT oil

Avocado Oil

Most Cream Based Dressings Ranch, Caesar etc. (check labels!)

Hot Sauce

Salsa (without sugar added)

Sugar free Ketchup (in moderation - read labels! none with corn syrup or sugar)

Sugar free Barbecue Sauce

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