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Home / Health / Keto Diet Shopping List: How To Follow A High Fat, Low Carb Diet

Keto Diet Shopping List: How To Follow A High Fat, Low Carb Diet

Low carb food is not always cheap.

“We probably spend about $ 60 a month on nuts,” said kinesiologist and cancer researcher David Harper, who has been on a high-fat ketogenic diet with his wife Dale Drewery for six years, recently to Business Insider.

But Harper believes that the purchase of expensive, keto-diet-friendly staples such as local grass-fed butter (Harper pays 20 Canadian dollars a pound) and ribeye steaks will pay off in the coming years.

“You may be able to pay another dollar and a half to eat healthier, but if you do not, health care costs will be enormous in the future,”

; he said.

Harper and Drewery have recently published a keto guide called BioDiet. In it, the couple describes the foods they consume on their high-fat diet, and not all ingredients are expensive. They like chicken, eggs and pork, which are not as expensive as nuts, butter and seeds.

“We eat organ meat and the like, like liver, and these are just really cheap,” Harper said.

He and his wife gave us an overview of what’s on their shelves in their kitchens, and the list shows that if it’s done well, the keto diet is not a high-protein diet with bacon and cheese.

Not all keto diets are equal

Ketodiats contain a lot of butter, oil and other fats: Dieters get more than two-thirds (70-80%) of their daily calories from fat, but generally not more than 5% from carbohydrates. The goal is to enter a metabolic state called ketosis, where the body breaks down fat to gain fuel instead of using carbohydrates. It is the same condition that is triggered when people starve to death.

Olives are poured from a bucket on the West Bank near the Mediterranean Sea. AP Photo / Muhammed Muheisen

Sugar and other carbohydrates are essentially banned in Harper’s Vancouver. This is in line with the guidelines most nutritionists agree with, whether or not they recommend dietary keto: too much sugar is not good for our bodies, our brains, or our long-term health.

“We’ve been slandering fat, especially saturated fat, for the past 30 or 40 years, even though we should have slandered sugar,” Harper said. [Ketodiäthasbeenshowntobehelpfulintreatingepilepticseizureslosingweightandfightingtype2diabetes

The regime has also gained cult status in Silicon Valley and among some elite Hollywood stars such as Kim Kardashian and Halle Berry.

However, some keto dieters tend to rely too much on protein foods such as red meat and cream, while not getting enough essential nutrients from plants. This could increase the likelihood of health problems such as gout and additional stress on the kidneys.

To avoid these risks, Harper and Drewery insisted on eating lots of vegetables and nuts.

“We have a bit of animal protein every day, but not much,” he said. “A steak or something we would probably share because we try to get the most of our calories from fat.”

A list of healthy, keto-friendly foods that keep Harper and Drewery at home

Harper and Drewery do not save on fresh produce, even though they contain some carbohydrates. David Harper / BioDiet

The following is in their keto-cuisine:

Vegetables

“Everything that grows above the ground is not grain, no fruit, no beans, no green beans, “as Harper describes it. “Whether you eat a pepper or a bit of summer squash or zucchini, you’ll get a bit of carbs, but that amount is negligible if you stay in ketosis, so I’m not worried.”

His favorite keto-friendly vegetables include (in alphabetical order): artichokes, asparagus, avocados, peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, eggplant, green and yellow beans, kale, lettuce All kinds, Mushrooms, olives, onions, radishes, peas, spinach, summer squash, tomatoes, watercress and zucchini.

Unsaturated Oils

These are liquid at room temperature and contain a lot of monounsaturated fat, and olive oil and macadamia oil are Harper’s favorite products.

Saturated Fats

This category includes ghee, coconut oil and Harper’s preferred $ 20 grass butter.

Cream

“I eat high-fat cream in all,” Harper said is not a good option for people who eat keto, since almost all carbohydrates in the milk are derived from lactose, which is a sugar, and there is hardly any lactose in the cream.

Eggs

Harper sometimes cooks a quick breakfast egg “muffin”: he mixes cheese, ham and almond flour or coconut flour with eggs and then puts the mixture in muffin molds in the oven.

A pile of nuts

Pecans, macadamia nuts, Brazil nuts, hazelnuts and walnuts are staples in the household of Harper-Drewery, as is almond butter.

seeds

The pair stocks sesame seeds, pumpkin seeds and sunflower seeds. Drewery told Business Insider she also makes keto bread with nuts, seeds and psyllium husk.

Berries and very small doses of other fruits

Many fruits are not keto-friendly because they contain a lot of fructose. But berries are fine, so Harper and Drewery often buy raspberries, blackberries, strawberries and blueberries. Occasionally they treat themselves to some apple slices, but probably do not eat everything at once.

Full-fat yoghurt

Harper said he also likes to buy kefir and cheeses like goat, brie, blue and cheddar.

Meat, poultry and fish

Harper selects marbled, fatty steak pieces and eats chicken with skin. He said that fatty fish such as salmon and halibut, along with canned tuna, sardines and shellfish, are also his favorites.

Non-Animal Protein Sources

This includes tempeh, tofu and textured vegetable protein (TVP).

Of course, many of the things listed above provide healthy, unprocessed supplements to any diet, whether low in carbohydrates or not.

But since the keto diet is so restrictive, Drewery said it is often easier not to think too much about what she eats every day, when the freezer is filled with berries, most meals eaten at home and leftovers be enjoyed.

“The idea of ​​counting your calories or carbohydrates for me is just boring,” she said. “Because you know, I’d rather just eat.”

Keto is not for everyone

Many doctors and nutritionists warn that keto diets are risky. Anyone considering taking keto should talk to their doctor because some people have illness, drugs or other circumstances (like a baby in the womb) that could make the diet unsafe for them.

In addition, not all carbohydrates necessarily harmful to health. Instead, a wealth of studies have shown that people who follow Mediterranean diets that contain fatty oils, fish and nuts (such as keto), but also contain lots of fruits and whole grains, tend to live one of the longest and healthiest lives ,

In addition, keto dieting for weight control may not be much more effective than other healthy, well-rounded diet plans. In fact, a summary of the studies published earlier this week suggests that dietary keto diets are “associated with less than one kilogram of additional weight loss over high carbohydrate and low fat strategies” when used over the long term.

So far, there have not been enough rigorous studies on keto dieting in healthy people to know if the high fat plan is completely safe in the long term.

“I think the vast majority of people who follow this diet will not have problems with their cholesterol,” said cardiologist Ethan Weiss recently on Business Insider. “But I will not tell the people who have problems with their cholesterol that it is not a problem.”

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