KETO GROCERY LIST + 5 BRILLIANT WAYS TO GET INTO KETOSIS QUICKLY

This keto grocery list will help you understand what foods you can enjoy on the keto diet to help you along with your weight loss or health journey.
This low carb grocery list is meant to help you make great choices when you’re out shopping for food.



Produce

* Vegetables

Vegetables contain carbs. So being on the ketogenic diet means you have to cut some of them out or at the very least, eat them in moderation to avoid going over your carb macros. These are a list of vegetables that aren’t very high in carbs so you’re able to have them on the keto diet.
Zucchini
Cabbage
Mushrooms
Bell Peppers
Broccoli
Celery
Onions
Cauliflower
Onions

* Salad Veggies

Lettuce
Kale
Spinach

*Fruit

Note: It’s very important to understand that most fruits are packed with carbs. Having said this, here is a list of fruits that you’re able to have in moderation on the keto diet. The information below can be found on the USDA list of foods website.
  • Raspberries – Raw raspberries contain 11.94 grams of carbs and 6.5 grams of fiber per 100 grams of raspberries. This means that raspberries contain 5.44 grams of net carbs in every 100 grams.
  • Blackberries -Blackberries contain 9.61 grams of carbs and 5.3 grams of fiber in every 100 grams of fruit. This means that 100 grams of blackberries contain 4.31 grams of net carbs. 
  • Cranberries – Cranberries contain 11.97 grams of carbs and 3.6 grams of fiber per 100 grams of fruit. This means that 100 grams of cranberries contain roughly 8.37 grams of net carbs. 
  • Lemons – 
  • Avocado – Avocados contain 8.64 grams of carbs and 6.7 grams of fiber per every 100 grams servings. This means that 100 grams of avocado has 1.94 grams of net carbs. 
  • Tomato – For every 100 grams of tomatoes you can get 3.89 grams of carbs and 1.2 grams of fiber. This means that 100 grams of raw tomatoes will contain 2.69 net carbs. 
  • Rhubarb – Rhubarb contains 4.54 grams of carbs and 1.8 grams of dietary fiber per every 100 grams. This means that for every 100 grams of rhubarb, you can expect it to contain 2.74 net carbs.
  • Starfruit – Raw starfruit contains 6.73 grams of carbohydrates and 2.8 grams of dietary fibers in every 100 grams of fruit.  This means that for every 100 grams of Starfruit, there are 3.93 net carbs. 
  • Coconut Meat – You can expect to find 15.23 grams of carbs and 9.0 grams of fiber in every 100 grams of Coconut Meat. This means that there are 6.23 net carbs in every 100 grams of coconut meat. 
  • Watermelon – Every 100 grams of watermelon has 7.55 grams of carbs and 0.4 grams of fiber. So, for every 100 grams of watermelon, you can expect 7.51 net carbs. 
  • Honeydew melon – Every 100 grams of honeydew melon contains 9.09 grams of carbs and 0.8 grams of fiber. So, for every 100 grams of carbs, you can expect 8.29 net carbs.
  • Cantaloupe – Cantaloupe contains 8.16 grams of carbs and 0.9 grams of fiber in every 100 grams of fruit. Therefore, for every 100 grams of Cantaloupe, expect 7.26 net carbs.
  • Apricot – For Apricots, there are 11.12 grams of carbs and 2.0 grams of fiber in every 100 grams.  This means that for every 100 grams of apricots, you will find 9.12 grams of net carbs.
  • Peaches – Expect to find 9.54 grams of carbs and 1.5 grams of fiber in every 100 grams of peaches. This means that there are 8.04 grams of net carbs in 100 grams of this fruit.
  • Plums – Plums contain 11.42 grams of carbs and 1.4 grams of fiber in every 100 grams. This means that 100 grams of raw plums contain 10.02 grams of net carbs.
  • Clementines – With 12.02 grams of carbs and 1.7 grams of fibers per 100 grams of fruit, clementines contain about 10.32 grams of net carbs.
  • Granny Smith Apple – Granny Smith Apples contain 13.61 grams of carbs and 2.8 grams of fiber. This means that every 100 grams of Granny Smith Apples has 10.81 grams of net carbs.
Most of these fruits are on the lower side of the carb spectrum. However, on the keto diet, these should be eaten in moderation.
For people who just can’t give up their fruits, these are some of the options that you should be looking at. To cut down on the carbs when eating fruits, consider having 50-gram servings so that you’re able to stay within your carbs macros every day.

Fats

Fat is a very important component of the ketogenic diet. However, it is also equally important that your fat sources are healthy and will actually benefit your body in a good way. Below is a list of healthy fat sources for anyone on the keto diet.

* Fats & Oils

*Coconut oil
You can find this here.

*MCT oil

You can find this here.

*Extra Virgin Olive Oil

You can find this here.

*Ghee

You can find this here.

*Flaxseed Oil

You can find this here.

*Avocado Oil


You can find this here.

*Nut Butters

Keto Nut Butter for weight management –  Cashew Macadamia Coconut w Vanilla Sea Salt & MCT Oil  


*Almond butter


You can find this here.

*Coconut butter
You can find this here.



*Hazelnut butter



You can find this here.

*Macadamia Nut butter


Seeds

Sunflower
Chia
Flaxseeds
Pumpkin

Nuts

Almonds
Cashews
Coconuts
Walnuts

Meats & Fish

Meats and fish are great sources of protein as well as fat on the keto diet. Ensure that you’re consuming organic, grass-fed meats whenever possible.

* Poultry

Chicken (all cuts)
Duck
Turkey

* Meat

Bacon/Ham
Ground Beef
Beef
Pork
Sausages
Lamb

* Fish

Shrimp
Tuna
Mackerel
Salmon
Crab
Tilapia
Trout
Cod
Smoked Scallops

 

Pantry

 

Low Carb Flours

*Almond Flour




You can find this here.





Coconut flour


You can find this here.
*Flaxseed Meal

Diabetic Kitchen Pancake & Waffle Mix- Keto-Friendly




You can find this here.

 

Sugar-free salad dressing

Pork rinds




Canned meat


Crab
Salmon
Tuna
Sardines

Canned Veggies

Peppers
Tomatoes
Olives
Green beans
Capers

Low carb sweeteners


Granular Erythritol Sweetener




You can find this here.


Lakanto Monkfruit Low Carb Sugar Substitute

You can find this here.

 

Swerve Sweetener, Granular



You can find this here.


 Snacks/ Foods You May Miss

Cheesy Bread Muffin Mix

You can find this here.

 

Keto Crave Energy Bar


You can find this here.


Carbquik Baking Biscuit Mix


 You can find this here. 

Keto Dave’s Gourmet Dressing – Habanero Ranch

You can find this here.


 

Cauliflower Sandwich Thins – Low Carb


You can find this here.

Low Carb Chocolate Chip Cookies – 4 net carbs


You can find this here.

Keto, sugar-Free Cookies – 1-2 net carbs




You can find this here.

Nutty Fudge Brownie Bar – 2 g net carbs


You can find this here.


Diary
These dairy products are keto friendly and can be added to your diet in moderate quantities.

* Hard Cheeses

Cheddar
Parmesean
Feta
Swiss

* Soft Cheeses

Brie
Bleu Cheese
Monterey Jack
Mozzarella
Cream cheese

More Dairy Options

Full fat yogurt
Mayonnaise
Heavy cream
Sour cream
Eggs
These are some of the must-have items you’ll need to get if you’re embarking on the ketogenic diet to lose weight. This list of keto approved foods is very handy and will help you pick out the best foods for tasty meals while you’re on keto.

Also, consider reading these great tips below to help you get into ketosis quicker.
If you’re on the keto diet, you’re probably thinking of ways to you get into ketosis faster to help you lose more weight.
According to Medical News Daily,
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.
Adapting a keto lifestyle has a host of great health benefits including helping you to decrease your appetite, helping you to lose weight quicker, helping you to reduce insulin and blood sugar levels and so much more.

Many people love and swear by this diet for helping them not only lose lots of weight but also for helping them reverse various illnesses and feel overall in much better health.
However, if you’re on the keto diet and have been feeling like you’re at a weight loss plateau or you just want to lose weight faster, then try these 5 effective methods to help you out.

Use this keto supplement

If you’re looking for a really quick way to get your body into ketosis, then this exogenous ketone supplement is worth trying out.  Keto Drive is formulated to help support increased blood ketone levels, athletic endurance, mental performance, sustained energy, and burn fat. It also tastes great, has no added sugars, caffeine or carbs and mixes well with water, shakes or cold beverages.
You can find this here.

Intermittent Fasting


Another way to get into ketosis is to go without eating for several hours during the day. Many people on the keto diet find that incorporating intermittent fasting to help them go into ketosis quicker.

Not only does it help you get into ketosis faster, it also helps you restrict calories which is absolutely great.

24 Hour Fast

If you’re having a hard time getting into ketosis, then trying out a full 24 hour fast may be your answer. Fasting can help you deplete glycogen stores more quickly and eliminate carb intake so you can enter ketosis faster.
Try this method out to help you get into ketosis if you’re in a plateau.

Do an egg fast to keep your carbs below 20


This will help you get into ketosis and encourage weight loss.
What is an egg fast?
According to My Sweet Keto,
Basically, on an Egg Fast, you only eat eggs, healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ounces of cheese eaten should not exceed the number of eggs eaten on each day.

 

Eat Whole30 (with some exclusions)

Whole30 is a 30-day clean-eating plan designed to clean up your eating habits by cutting out foods that might be having a negative impact on your health.
Eat this was with no starchy veggies or fruit. Also, only drink water or coffee and this will help you stay get and stay in ketosis for faster weight loss.
Use this keto grocery list when you’re looking for a list of foods you can have while on the ketogenic diet.

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