If chocolate is a treat that you would miss while on the keto diet, find a dark chocolate made with sugar alcohols instead of added sugar to stay in the keto parameters.
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# Trying the keto diet? Here's a grocery list to get you started

Here are some keto-friendly foods and alcohol to pick up on your next grocery trip.

Feb. 2, 2022, 8:30 PM UTC / UpdatedJune 26, 2024, 8:50 PM UTC

So you’ve decided to try the ketogenic diet and you probably know the basics — but what should you actually eat each day?

You want to find nutrient-dense foods that are healthy sources of fat but also low in carbohydrates. To help you approach the keto diet in a healthy way, we’ve come up with a grocery list, with everything from meals to snacks and even some keto-friendly alcohol options.

## Keto diet benefits

Avoiding carbs can put the body in a metabolic state where it burns fat for fuel — a process called ketosis. Following the keto diet can lower overall appetite and reduce hunger. The diet eliminates high-carbohydrate foods that raise your blood sugar quickly, also known as high glycemic index foods, which affect how the body releases insulin.

In the short term, the keto diet can help with weight loss, says Samantha Cassetty, a registered dietitian. “The hardest thing is to feel full on that calorie deficit that you’re trying to achieve, so (the keto diet) can give you an edge for weight loss,” she explains.

Kristin Kirkpatrick is a registered dietitian with the Cleveland Clinic who tracked her experience trying the keto diet for 30 days. She says that high-glycemic index foods create blood sugar changes that put us on a “roller coaster.”

“Not only does that rollercoaster keep us in more of a hunger mode where we could really eat all day and not feel the satisfaction, that very high and low can also be slightly damaging to inflammatory levels in the body as well,” Kirkpatrick said.

Eliminating these foods via the keto diet allows insulin levels to be more even, so we feel less hunger and we can improve our overall insulin sensitivity.

## Keto diet drawbacks

Kirkpatrick and Cassetty tell their clients that the best diet is one that you can stick to long term. And the high level of restriction required for the keto diet is not often sustainable for people.

Cassetty adds that there is also a “fine line” between being in a state of ketosis and eating an unhealthy diet, since keto calls for high-fat consumption. Dieters should prioritize healthy unsaturated fats, rather than saturated fats found in food like butter and processed red meat.

Making sure to consume the right type of fat protects overall health, and it’s a common misconception that the diet calls for people to just “eat bacon all day long,” Kirkpatrick says.

Many people following the keto diet eat a lot of processed meat, which can raise the risk of certain cancers. In addition, the diet eliminates some healthy foods like fruit, which has important vitamins, minerals, antioxidants and other plant compounds that contribute to a healthy gut and overall health, Cassetty explains.

In addition, some people experience side effects when the body changes its metabolic process and enters ketosis. Often called the “keto flu,” these side effects are headache, fatigue and sugar cravings for 10 days to three weeks, Cassetty says.

She adds that the diet may work in the short term, but results tend to plateau after six months.

## What can you eat on the keto diet?

Planning is key with the keto diet because it is relatively restrictive. Cassetty advises her clients to start with a plan for the week that estimates about how many times you will eat out and how many meals you will make at home.

Another tip for those getting started is to find keto-friendly swaps for meals you love. Consider cauliflower bases instead of traditional starches and almond flour instead of traditional flour.

Choose a consistent breakfast to start each day with a good baseline, and then plan at least three lunch meals and three dinner options for the week. Then, construct your grocery list around what ingredients you’ll need to make those meals.

The keto diet calls for a very low-level of carbs, but specifically net carbs, or digestible carbs. Net carbs equal the food’s total carbohydrates minus fiber and sugar-alcohol content, Kirkpatrick explains. In general, the diet calls for people to eat less than 50 grams of carbs total per day.

## A keto diet grocery list

So what should you plan to put in your cart? With all these factors in mind, here is a keto grocery list to get you started:

### Almond flour

Almond flour is a low-carb baking ingredient that can keep you in ketosis without giving up your favorite sweet treats.

### Avocados

Avocados are a high-fat fruit that are rich in fiber, which can help keep you full and satisfied longer. Bring on the guacamole!

### Brussels sprouts

Brussels sprouts cooked in a plant-based oil can be a delicious side or base for a solid lunch or dinner.

### Cauliflower crust and cauliflower rice

If you can't live without pizza, substitute traditional dough for a crispy cauliflower crust. And for grains, while one cup of white rice has 45 grams of carbohydrates, one cup of cauliflower rice only has two grams.

### Cheese

Cheese is a high-fat snack or topping that can be healthily consumed with around one serving a day, Cassetty says.

### Cottage cheese

Cottage cheese is high in protein and can be mixed with spices or nuts for an easy snack. Cottage cheese does have some carbs, though, so you will have to limit your consumption.

### Cream and half-and-half

Cream and half-and-half are both high in fat and low in carbs, which make them popular on the keto diet. Still, it is best to keep your consumption of these moderate, as they are high in saturated fat.

### Eggs

For a quick breakfast, consider preparing eggs your favorite way, served with a side of sliced avocado and mushrooms cooked in a plant-based oil.

### Fish

Fish is a staple of the ket diet. Most fish are low in carbohydrates and rich in B vitamins, potassium and selenium.

### Frozen green vegetables

If you find yourself with a short amount of time to prep a meal or snack, frozen veggies are an easy way to pack nutrients into your diet with little effort.

### Grass-fed beef

Grass-fed beef provides a source of red meat that is better for your overall health and more environmentally-friendly than other processed meats.

### Herbal tea

Tea flavored with ginger, turmeric or cinnamon can spice up your drinks with no added sugars while still keeping you hydrated.

### Herbs and spices

The best way to stick to a diet is to make sure you enjoy it, so adding and experimenting with healthy seasonings can add fun flavors to your eating plan. For example, if you’ll really miss bagels on the keto diet, consider picking up everything bagel seasoning to get that familiar fix.

### Kale, cabbage, broccoli and other leafy greens

While vegetables contain carbohydrates, the fiber content helps keep the total net carbs low, keeping the body in ketosis while providing a source of important vitamins and minerals that are good for your brain health.

### Lean meats

### Low-carb snack bars

For an easy snack that can be stored in your purse in case of a hunger emergency, try a low-carb, keto-friendly protein bar. For the most keto-friendly option, look for a bar high in fiber with protein. And to stay satisfied, make sure it’s a flavor and taste you enjoy!

### Nuts

Healthy nuts like pecans, Brazil nuts, walnuts, macadamia nuts, almonds and pine nuts are low-carb, high-fat foods that can serve as a snack or meal topping. Just make sure to check each label to ensure there are no added sugars, and it’s best to avoid flavors or glazes.

### Nut butter

Almond butter and no sugar-added peanut butter are a low carb topping that offers a good source of protein. For an easy keto snack, try celery and peanut butter. Or, you can eat a spoonful out of the jar.

### Peppers

Peppers are great for spcing up your main dishes or as a main dish of their own. They're crunchy, low-carb and full of vitamin C. Plus, sliced bell peppers make a great snack with some keto-friendly dip!

### Plant-based oils

Extra virgin olive oil, avocado oil and coconut oil are an easy way to sneak additional fat into your diet. Plant-based oils are preferred to butter because they contain plant compounds that are good for your gut. Plus, the unsaturated fats can help mediate inflammation, which is one of the main drivers of disease, Cassetty said.

### Poultry

Poultry is a great source for high quality protein and is central to the keto diet.

### Salmon

Seafood is an excellent source of protein and is rich in omega-3 fatty acids, which can reduce inflammation in the body.

### Shellfish

Most shellfish are low in carbohydrates, and shrimp and crabs are most recommended on the keto diet. Be careful of oysters and octopus, though, as they have a higher carb count than other shellfish.

### Sparkling water

Dry mouth is one symptom of the “keto flu” that some people report experiencing as their body changes fuel sources from glucose to fat. Look for a flavored, but unsweetened, sparkling water to add fun tastes to your diet while keeping you hydrated.

### Sugar-free dark chocolate

If chocolate is a treat that you would miss while on the keto diet, find a dark chocolate made with sugar alcohols instead of added sugar to stay in the keto parameters.

### Unsweetened plant-based milk

A fortified, unsweetened almond milk offers a low-carb milk alternative that comes with the added bonus of calcium, vitamin D and vitamin E. Soy and coconut milk can also be part of the keto diet, although you should avoid high-carb oat milk.

### Zucchini

Zucchini is a versatile green vegetable that can serve as a base for a variety of meals, such as zucchini noodles or zucchini boats.

## Can you drink alcohol on the keto diet?

There's a widespread rumor that you have to quit drinking on the keto diet. Lucky for you, it's just not true. There are various alcohols that are compliant with a low-carb lifestyle. Remember: CDC dietary guidelines recommend not drinking at all or to drink in moderation by limiting intake to just one drink a day for women, or two drinks for men.

## Keto-friendly alcohol

Here are some alcohols that won’t break your keto diet:

### Dry wines

In general, the dryer the wine, the less residual sugar and lower the carb count. Wines do contain carbohydrates, so they should be consumed in moderation on the keto diet. For reds, try pinot noir, Cabernet Sauvignon and merlot. If you prefer white, try sauvignon blanc, chardonnay, champagne or pinot grigio.

### Hard liquor

Most spirits such as vodka, gin, tequila and rum contain few carbohydrates and no added sugar. Drink it neat, on the rocks, or pair with a sugar-free mixer like seltzer or tonic water.



Maddie Ellis is a weekend editor at TODAY Digital.

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