Allow me to congratulate you on making the decision to do a low carb diet! The next step is to stock your low carb keto kitchen easily. I know that doing so can seem like a daunting task, so let me walk you through the process.
Can I suggest that before you rush to buy anything that you do a thorough inventory of what is already in your pantry and fridge? Why invest in items you know you will eat rarely? Know you can always keep tweaking your low carb kitchen as time goes by.
Having a properly stocked low carb kitchen can help insure your success with this lifestyle.
When you get ready to do the elimination process you need to be fierce about it. Start with the obvious packaged snacks and then move to other high carb foods.
If you must live with the junk food because of other members in your family, try rearranging your pantry so that they are somewhere separate. This is important especially in the first few weeks.
In time, you will notice how these foods don’t nearly tempt you as easily.
Now for the fun part, restocking. On a low carb keto plan, you will be eating more fresh produce and other perishable foods. So, make sure you plan accordingly.
Next, comes the part where you need to be extra vigilant, your condiments and sauces. Reading your labels on everything is not something that is a suggestion, but a must.
You will quickly learn how sugar likes to hide in just about everything and under the guise of names that are hard to pronounce.
Do your homework and find out exactly what’s in all of your food. Generally, you’ll find that low-fat items are the worst offenders, because they have replaced the fat with sugar. Just steer away from anything that says low-fat.
Stocking Your Low Carb Baking Pantry
Move on to stocking your baking pantry. When it comes to using traditional baking items, most will not meet the low carb standard. This is where low carb flours have to take the place of regular wheat flour.
Notice, I did not say gluten-free. This is because not all gluten-free flours are low carb. In fact, many are made with potato or rice starch, which are extremely high in carbs. The lesson here is to remember to read your labels carefully.
I encourage you to read my favorite low carb baking tips for assistance.
What About Dairy?
If you are not sensitive to dairy you have many options when it comes to dairy products. All cheeses are permitted from the gourmet to the humble.
However, so people report that when they consume lots of dairy on a low carb diet their weight loss is hindered.
As a reminder, this is why everyone needs to customize the diet to fit them perfectly.
Eggs will be a big part of your diet, and we are talking about the real thing here. Ditch those egg white substitutes that comes in a box. Use real butter not fake margarine, as our bodies cannot recognize the overly processed oils.
Choosing Your Vegetables
When it comes to vegetables, there is an abundance of above ground vegetables you should choose from primarily.
As far as meat is concerned, the sky is pretty much the limit. Be willing to try new meats, as all are allowed including fowl, fish and shellfish.
Cold cuts are acceptable on a low carb diet, but avoid those containing nitrates and check the label for gluten, sugar and starch fillers.
Some people find that including low carb pre-made products help with their transition. Tread lightly here, since many of these can stall your progress. Again, use only in the first few weeks and aim to ween off.
You will need to learn to embrace fat. In a low carb keto plan your body uses fat for fuel so adding natural fats to your diet makes sense.
No need not fear fat. What spells disaster is when we eat these saturated fats with a high carb diet. It’s the carbs that are responsible not the fat.
Make sure you use oils high in omega 3, and avoid partially hydrogenated oils like canola, margarines and all other man-made oils.
Favorite Keto Tip
The first step in going keto is stocking your kitchen properly. After that it will take some tweaking to get you to optimize your goals.
Have you been delaying making this lifestyle change because of the transition into burning fat for fuel versus sugar?
Please feel free to reach out to me with your questions regarding Keto//OS and the keto lifestyle. I can even coach you for free when you make a 15, 20, or 30 day purchase.
For detail information on which plan can best suit your needs read more here.
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Easy Low Carb Keto Grocery List
Low Carb Vegetables 5g carbs per ½ cup cooked or 1 cup raw
- Artichoke Hearts
- Asparagus Beans (green, wax, Italian)
- Beets (small amounts)
- Brussels sprouts
- Green Onions
- Green beans
- Mixed Vegetables (no corn or peas or potatoes)
- Pea Pods
- Salad Greens
- Summer Squash
- Water Chestnuts
Meat / Protein (0g carbohydrate and 7g protein per ounce
- Tuna, fresh or canned in water
- Shellfish (shrimp, crab, lobster, etc.)
- Sausages ( look for nitrite free and gluten-free)
- Cheese: hard cheeses such as cheddar and parmesan
- Cheese: soft cheeses muenster
- Greek yogurt, plain, full fat. Carb count should be less than 7 per serving.
- Sour Cream
- Cream Cheese
- Whipping cream
- Whip cream
- Half and half
- Olive oil
- Coconut oil
- Avocado oil
Nuts and Seeds
- Macadamia nuts
- Pecan halves
- Almond butter
- Cashew butter
- Canned tuna, salmon, crab, shrimp, sardines, anchovies
- Tomato products: canned tomatoes and tomato paste (look for the brands with the lowest carb count)
- Canned vegetables: green chilies, roasted red peppers, chipotle peppers, mushrooms, artichoke hearts, sun- dried tomatoes in oil, hearts of palm
- Chicken, beef, vegetable stock
- Sugar-free dill pickles or relish
- Mustard (no honey mustard)
- Cider and wine vinegars (use balsamic vinegar sparingly)
- Most bottled hot sauces (such as Tabasco)
- Most salsas
- Tamari soy sauce (avoid soy sauce if you are gluten sensitive)
- Mayonnaise – look for the brands with the lowest carbs or make your own at home.
- Sugar-free salad dressings
- Lemon or lime juice (1 gram of carb per tablespoon)
- Almond milk
- Coconut milk
- Diet drinks (limited amounts)
- Miracle noodle (shirataki noodle) a no calorie, no carb product
- Low carb tortillas (limited amounts and not for those who are sensitive to wheat)
Cooking or Baking Ingredients
- Whey protein powder, plain, vanilla and chocolate flavors
- Splenda or Truvia
- Erythritol , like Swerve
- Herbs and spices (but watch for mixtures with added sugars)
- Extracts (vanilla, lemon, almond, etc.) – avoid the ones with sugar.
- Broth or bouillon
- Cocoa powder which is unsweetened
- Gelatin (plain)
- Xanthan gum for thickening and binding
- Almond flour
- Coconut flour, keep in fridge
- Flax meal
- Unsweetened coconut
- Coconut milk
- Almond milk
- Pork rinds
- Beef jerky or beef stick
- Sugar free Jello
This is not a complete list but it’s a great place to begin. We encourage you to do your own research. If you are first starting this lifestyle we recommend that you keep your carbs between 20-30 net carbs. Once you meet your goals you can raise this carb count and see how your body responds.