I’m very glad I found a common sense expert to help sort through some of this Keto fog. I watched “The Magic Pill” which got me curious about a few things. Does their argument that eating Keto is the way to go because our ancestors ate this way and were healthy have any validity? The Paleo diet seems to use this argument too but Paleo is not Keto – or so I read.

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Strict dietary restriction means we may be missing out on crucial vitamins and minerals. With the keto diet, major minerals that are missed include sodium, potassium and chloride which is why they are typically supplemented with a table salt tablet. Other vitamins that might be missed out on include vitamin D, calcium, magnesium, selenium and zinc. The lack of vitamin D and calcium puts keto dieters at risk for reduced bone health and increased risk for fractures and long term bone diseases.
Slow cooking is also great for those who aren’t comfortable using a stove or an oven as slow cookers typically need minimal preparation and food is all prepared in one pot. This is also a great alternative to other books which typically rely on standard cooking infrastructure such as a stovetop. So, if you are a fan of the crockpot or simply looking to expand your ketogenic cooking repertoire, this is one of the best keto cookbooks you will find.

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A dirty keto diet also follows the standard keto diet but with disregard to the nutrient value or quality of the food consuming. For example, you could go to a fast food restaurant and order a bunless cheeseburger chased down with a diet soda and still be keto. This works if you’re traveling and really have no better options, but is not recommended in the long run because of a host of negative effects, such as the inflammation, cravings, increased blood pressure due to the high sodium, and bloating.

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With that in mind, I created a basic Keto Grocery List as a helpful resource. My goal is to make following a Keto Diet simple. It isn’t necessary to purchase every food item on this list. Consider it a helpful guide when you are at the grocery store. Instead of going out and buying all the foods on this list for the sake of stocking your pantry, I would suggest creating a keto meal plan first. Then, shop weekly for those foods that you need so that you build your keto pantry as needed.
Before I went into ketosis and before I cared anything about keto meals chicken was a staple in our home. While I do love all things chicken, I have found that going the boneless skinless route can sometimes get old, boring, and you lose some of the fat. Remember that you don’t have to choose lean meats anymore. Can you still eat it? Of course, but you need to try to dress it up with fat anytime you can. This low carb poultry list isn’t exhaustive, but I think it’s enough to get you started.

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The keto diet is high in fat, moderate protein, and low in carbs. You will avoid foods that are high in carbs, including some fruits and vegetables, most vegetable oils (like canola and corn oil) sugar, and grains, to name a few. Instead of going over all the foods to avoid, it is easier to print the keto grocery list pdf at the bottom of this post and stick to those keto foods for simplicity.

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I am also a proponent of the ketogenic lifestyle. I am a healthy eater and have studied nutrition and enjoy cooking. As a person managing hypothyroidism I found losing weight by calorie restriction very difficult and it suppressed my thyroid. I continued researching and found an online site that gave me sufficient medical videos to start to understand how to be ketogenic in a healthy way.

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Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.

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Basically, in the context of dieting, dieters can either jack up dietary protein to cover the increased carbohydrate requirements of dieting or simply eat slightly more carbohydrates to provide them directly. Both have the same end-result. 15-50 grams per day limits the body’s need to break down protein and will allow protein requirements to be set lower than a diet providing essentially zero carbohydrates per day.
Abbey, I appreciate all the work you put into this but there are a few things you missed. Not all oils are keto friendly. Vegetable oils are a huge no-no which was not mentioned. Regular mayo usually contains soybean oil which should be avoided. You also missed that foods with preservatives are a no-no which excludes some cheeses (you said enjoy all the cheese you like). Processed sliced cheese or pre-shredded cheese in a bag at the grocery store contains preservatives. Ever notice how shredded cheese in a bag never sticks to itself but when you shred your own cheese it sticks? Preservatives. Most nuts are okay but peanuts are a legume and should be consumed in very small amounts or avoided altogether. Don’t go crazy either, nuts do have carbs. I don’t eat more than a half cup a day of salted almonds. That said, you could have mentioned that getting salted nuts is ideal as you do excrete more salt and other minerals in your urine (eating keto is diuretic so attention must be paid to salt, potassium, magnesium, etc. as you did mention) so finding simple ways to add salt and other minerals is helpful. I also take a multi-vitamin daily. You mentioned you cannot do high intensity workouts. You are not supposed to do high intensity workouts as elevating your heart rate too high actually stops the fat burning process in your body. Your heart rate should be 180 beats minus your age +/- 5 beats depending on fitness level. A 40 year old obese person shouldn’t go over 135 beats/min during a workout as that is the optimal fat burning window. Higher than that and your body reverts to storing fat reserves thinking it will run out if it keeps this pace. Which bring me to metabolism. Its been long believed a high metabolism is good. A high metabolism leads to more hunger (because you’re burning glucose faster), ingesting more food, and typically gaining more weight. Slowing your metabolism down AND teaching your body to consume slow burning ketones instead of quick burning glucose puts less stress on your liver mainly and on your body in general. There’s a lot more but this is getting long so I’ll finish with this. You said this diet focuses on quantity of food and not quality. This is confusing to me….wouldn’t organic and grass-fed meats, be of better quality than non-organic and grain fed meat? (they feed animals grains to fatten them up….shouldn’t that be a huge warning sign for us?). Is food without preservatives not better quality than food with preservatives? Aren’t beverages with no sugar or artificial sweeteners of better quality than sugar/artificial sweetener-filled beverages? I’ve never seen any keto advocate advise ignoring quality foods, in fact its quite the opposite.

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Reduced Risk of High Cholesterol and Triglycerides. (8) Many doctors originally thought that a diet high in fat might increase cholesterol and triglycerides. However, the opposite has turned out to be the case. Most people see a significant drop in their LDL and triglycerides when on a keto diet, although a small percentage of people do see the opposite effect.

This is of course just an overview of what you can eat, but these are things I’m most likely going to pick up from the grocery store. I also didn’t want to include crazy expensive specialty items like Erythritol for beginners. I think we all get excited about making our favorite junk foods in the style of our diets right away. This is fine…but it can be very expensive, time consuming and exhausting. Stick with the basics, especially when first starting out!
When I first started my keto experience, I didn’t have much fruit. I would occasionally have one strawberry or 1/4 cup of frozen fruit, but I kept it to a minimum. Now, the good news is that fruit sugar is different than white sugar. First of all, the fruit has fiber in it. Unlike eating white sugar which goes straight into the bloodstream and is combated with insulin spikes, the fiber in fruit is harder to digest, so it doesn’t cause your body to react in the same way. So a little fruit can be a good thing.

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When you approach your normal body weight, the weight loss will slow. Just remember, a “normal” body weight differs from person to person depending on our genetics and environmental exposures and may not fit what we see in the popular media. The weight loss won’t go on forever. As long as you follow the advice to eat when you are hungry, you will eventually stabilize your weight.
Slow cooking is also great for those who aren’t comfortable using a stove or an oven as slow cookers typically need minimal preparation and food is all prepared in one pot. This is also a great alternative to other books which typically rely on standard cooking infrastructure such as a stovetop. So, if you are a fan of the crockpot or simply looking to expand your ketogenic cooking repertoire, this is one of the best keto cookbooks you will find. 

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