Keto Shopping List
Starting a new lifestyle like the ketognic lifestyle can be overwhelming. However, it should not be so. Before starting, it is important to know what to buy so that you are not buying a load of ingredients that you will not need or use. Certain ingredients are not acceptable for the lifestyle while some are acceptable. Take a look at the list below and familiarize yourself with them. They should give you a general overview on essential ketogenic ingredients.
Veggies: lettuce, spinach, ugu, water leaves, Okazi leaves, atama leaf, okra, bitter leaf, kale, collard greens, green beans, brussel sprout, asparagus, broccoli, cauliflower, cabbage, cucumber, zucchini, courgette, scent leaf, and all leafy edible greens are approved.
Fish: catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, octopus, and tuna. Shellfish: Clams, oysters, lobster, crab, scallops, mussels, shrimps, and squid. Fishes are best when caught wild and fresh.
Eggs: Hormones and antibiotics free eggs and organic remain the best. You can prepare them in a number of different ways like fried, boiled, poached, and scrambled.
Meat: Beef, Veal, Goat, Lamb, and other wild meats. Organ meat like kidney, tongue, hearts, liver, gizzard, and cow/goat intestines are compliant. Cow skin popularly called kpomo, torzo, and cow legs are compliant. For meats, grass fed is preferred as it has a better fatty acid count. Pork: Pork loin, pork chops, and ham. Watch out for added sugars in ham. Poultry: Chicken, Duck, Quail, Pheasant, turkey. Organic is the best choice here if possible. Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. In Nigeria, the best brand will be Chi Ltd value sausage and premium chicken sausage. Corned beef but ensure the ingredients are Keto compliant.
Keto Essentials: Premium psyllium husk, cauliflower powder, chia seed, zero carb rice and noodles (Made from Konjac flour), Apple cider vinegar, measuring cups and spoons and food weighing scale.
Approved Keto Oils/Fat:
Palm oil Coconut oil Coconut cream/butter Butter Ghee Lard Extra virgin Olive oil Avocado oil Macadamia nut oil Almond oil Animal fat Chicken fat Duck fat Beef Tallow Heavy cream Mayonnaise (Homemade is the best. It eliminates non-compliant oil)
Some store sold mayonnaise that can be used are: Hellmann's real mayonnaise, Duke's real mayonnaise, Jago, Tiffany, Bama, and Primal kitchen mayo with avocado oil. Some of these may contain non-compliant ingredients including sugar. To eliminate sugar and oils that are not approved for keto, simply make your owun mayonnaise at home. Homemade is the best.
Some approved butter brands: Kerry gold butter, ordenburger, lurpak, president, and anchor butter.
Water, Tea and Coffee: water, good green tea and coffee without added sugar and other non-compliant ingredients. If in Nigeria you can buy qualitea green tea, Lipton yellow label tea/green tea, Legend green tea. Carbonated/soda water is approved.
Sweeteners: Monk fruit, stevia, xylitol, erythritol
Creams and Milk: Heavy whipping cream, in Nigeria, president whipping cream is compliant, unsweetened almond and coconut milk.
All real butter is approved for the keto lifestyle, however, grassfed butter are the preffered. Some approved butter brands: Kerry gold butter, ordenburger, lurpak, president, and anchor butter.
Soup: Vegetable soup, okra soup, Banga soup,cauliflower soup, broccoli soup, nsala soup, okra soup, Ogbono soup, chicken soup, egusi soup and others. However, no egusi soup allowed for starters and no soup thickeners like achi, cocoyam, offor etc is allowed.
Use Tomatoes, Peppers, onions and spring onions in moderation.
All pepper soups like fish pepper soup, chicken peppersoup, organ meat pepper soup, nkwobi, goat-head porridge are Keto compliant but potash is excluded.
Spices: salt (Pink himalayan salt or sea salt), black pepper, turmeric, adobo, cayenne pepper, chili powder, cilantro, cinnamon, cumin, oregano, parsley, Rosemary, sage, thyme, curry, and basil.
Mushrooms, pickled foods, natural unsweetened Greek yogurt, and string green beans are Keto compliant. Watch carbs in Greek yogurt and eat in moderation.
Fruits: Most fruits contain a ton of sugar and can easily kick a person out of ketosis, the fat burning mode. Therefore, the fruits allowed in ketogenic world are berries. Examples are avocado, blueberries, strawberries, raspberries, and blackberries. These are also consumed in very little quantity and factored into our keto daily macros.
Nuts: As much as possible, avoid snacking on nuts and make your foods nutritious enough in order not to snack. Nuts when overindulged in can cause a stall. Peanuts are legumes and not quite allowed in ketogenic world. The carb count in peanut is quite high. If a person must eat them, a handful should not be exceeded. Nuts are high in Omega-6 Fatty acid and should not be overindulged in.
Approved low carb nuts are: almond nuts, Brazil nuts, pecan nuts, walnuts, hazel nuts, macadamia nuts. Caution should be applied when eating them in order not to overindulge and go over recommended daily carb quantity. Cashew nuts and pistachio contain high carbohydrate and should be eaten in very little quantity as well.
Flour: Almond, hazel, and coconut flour are used to replace regular flour in ketogenic world.
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