Ultimate Keto Diet Grocery List

hello health champions today I want to go over a keto grocery list for

beginners coming right up hey I'm dr. Ekberg I'm a holistic doctor and a

former Olympic decathlete and if you want to truly master health by

understanding how the body really works make sure you subscribe and hit that

notification bell so you don't miss anything whether you're just starting

out on a low-carb keto diet or whether you've done it for quite some time

there's always things to learn so I try to compile some basics that you can

benefit from when you're thinking about what to stock your cabinets with so

first of all let's talk about what you don't want to do you don't want to go

and spend hundreds of dollars on things you have no idea how to use so even if

you have the best of intentions don't go buy a bunch of vegetables you've never

used you don't know how to cook them because they're probably just gonna sit

there and they're gonna spoil instead you start off you you empty your pantry

you throw out the stuff that you know you're not gonna eat anymore the sugar

and the starches and the processed food and then you buy some staples that

you're familiar with you buy some things that are not gonna perish right away you

have used them in the past and those are gonna be your foundation so let's talk

about those I think it's a great idea to start with frozen things because even

though that may not be the bulk or everything that you're gonna eat it's

just great to have it at home you can use it sooner or later and it's not

gonna go bad so depending on the size of your freezer you can buy various amounts

and fill it up with good stuff so meat you can buy ground beef you can buy

fajita meat whatever your you usually get and the better the quality you can

find and afford the better so I always recommend grass-fed organic but if you

can't find it or can't afford it start we're all right that's the most

important thing don't complicate it keep it simple then chicken chicken wings

chicken thighs I just love those things lamb is a great meat and fish also keeps

very well in the freezer and fish in a lot of places you can buy the freshest

fish frozen because they they fish it they harvest it and they freeze it

already on the boat they pull it straight out of the ocean and they

freeze it so some of the freshest fish you can buy is actually already frozen

plus it's convenient and some of my favorites are salmon and then you want

to avoid some of the larger predatory fish salmon is one of the large fish

that is actually pretty clean is low in mercury but other than that you

primarily want to stick with small flatfish so the the white meat fish I

like flounder and Cod and sole and so forth because they generally if they're

small then they haven't lived long enough to get contaminated with a lot of

mercury and another one of my staples is sardines and I know a lot of you are

just gonna wrinkle your nose and make an ugly face and frown at me but give it a

try a lot of people love tuna but canned tuna but they just can't imagine eating

these tiny little fish well I challenge you to buy a good sardine in oil I found

some great ones at Costco their sardines in olive oil and you probably wouldn't

be able to tell the difference between that sardine and tuna canned tuna right

so buy some canned sardines and give it a try they're cheap and they're a

fantastic concentrated nutrient source for very very little money it's a great

snack and some other things you can buy frozen are vegetables right the broccoli

and cauliflower you and find in a lot of places they do very

well and like at Costco now you can even buy the frozen cauliflower rice the rice

cauliflower and it's already mixed up with bell pepper and and some onion and

some good stuff it's flavorful you're just throwing it throw it in the pan and

and you've got a dish there already some of the things I like to buy fresh our

spinach and bell pepper and in the first few days I use it fresh for a couple of

days and then before it goes bad I freeze the rest so the bell pepper I

chop it up in little cubes I put it in a little Ziploc bags and then I have a

little portion pack ready to take out if I make an omelet and same thing with

spinach you put it in a ziplock bags you can squeeze all the air out so they

don't take so much space and then that's perfect just to throw in the pan when

you're making an omelet the things I like to keep around the vegetables I

like to keep in the house fresh or cabbage avocado tomato and lettuce

because those are things that I use all the time so pick a few things that you

know you're gonna use a lot and those are the ones you keep fresh cabbage is

great because it keeps a couple of months even if you don't get right to it

it's gonna stay good for a while plus it's pretty inexpensive avocados if

you've never had them I've never used them regularly they can be a little

tricky because like how do you know if the ripe and how long do they last and

so forth well I buy them when they're green and hard and then you put them on

the counter and then you watch them closely you put them somewhere you walk

by all the time and every time as you see them start turning from green to a

brownish black you very gently squeeze them and with some practice you get

really good and the moment that you can start sensing a little bit of softness

in that avocado now you put it in the fridge and it keeps for a couple of

weeks and then before I'm done with those avocados in the fridge

I'll buy some new ones and as soon as they start to soften I put them in and I

have in a drawer I put in the newer ones in the back so I kind of rotate and keep

the stock moving forward so I buy a dozen avocados at a time we go through

them there's several a day in my household that we eat absolutely

fabulous food it's keto friendly it is a

nutrient-dense plant that just works as a wonderful complement to all the other

stuff tomato lettuce and then cucumber also or some staples I use for salads

all the time so whatever you use a lot of and you know you're gonna use fresh

you get some of that and on the keto diet you're gonna eat very very low carb

you're gonna eat moderate protein and then you're gonna fill up on fat as

needed so you need some quality fats you want to be able to cook your vegetables

in high quality fat so the ones I always keep our butter extra virgin olive oil

coconut oil coconut cream and MCT oil and you do want to spend just a little

bit extra to get the organic whenever it comes to fat because most poison most

metals chemicals hormones their fat soluble so when you buy an oil you're

buying a concentrated version of something and if it had toxins to start

with then it's gonna have concentrated toxins so as much as possible you want

to buy the organic to minimize that toxic exposure some people avoid dairy

some people are sensitive to Dairy and then you want to cut that out but if you

feel that you tolerate dairy well then you go for the full fat and the

fermented those are the best ones so the ones that I keep around our sour cream

and cheese and I try to get the raw cheese whenever I can but at least get a

good quality cheese so it hasn't been processed and

mixed in with pasteurized milk and things like that some of the pre-made

slices of cheese for example you want to avoid because they have milk

they have pasteurized low-fat milk mixed in with them so then you're not really

getting the cheese you're getting pasteurized milk with it those are the

ones that people tend to be the most sensitive to and next I think that you

can go by the deli counter and get some ham and some sausage and some pepperoni

but it depends on where you live and what you have access to because this is

a maybe category it could be perfectly fine if you find

some organic if you find some good sources if they haven't added a bunch of

sugar and preservative and nitrates been been there fine and these are great for

snacks right there perfect you you're in-between meals you just want a little

something then grab a few slices of ham or a sausage and these also keep in the

freezer deli to me is totally fine as long as you're selective about what you

get and fortunately there's more and more good alternatives coming out I mean

there's tons more stuff than even just two three years ago then you want to

load up on some nuts and seeds all right if you have room in the freezer you keep

them in the freezer if you don't then they keep fine on the counter but on the

counter they last for weeks or months in the freezer the last four years so if

you have room you can put them in the freezer and these are things that are

not going to spoil and as you start exploring different keto options at some

point you're probably going to want to bake something you might want to make

some oatmeal substitutes you want to make some some cookies or some bread or

some crackers and these things are gonna be your staples for those they're also

great for snacks and if you use them for snacks you want to try to get the nuts

that are tasty when they're raw so macadamia nuts

walnuts almonds for example are great and then for the seeds

I like the Chia the flax the hemp and the pumpkin seeds and then I buy almond

flour because that's great for baking and filling and mixing if you're making

smoothies then these nuts also come nuts and seeds

also come in handy and there's a great staple unless you just happen to be

sensitive to them or eggs and any old egg will work but as you get into a

healthier lifestyle you want to look for pasture-raised eggs not pasteurized but

pasture-raised that means the chicken had a normal chicken life and they ran

around they had grass and blue skies and they could eat a variety of things in

their environment that's pasture raised and as you get used to that you will

appreciate the quality those eggs the yolk is large and orange and beautiful

and tasty you also want to keep some condiments around I like to have hot

sauce we have a recipe for hot sauce and I like to keep mustard and mayonnaise

the only thing about the Mayo is as you get into the keto lifestyle and you

start appreciating the quality of fat you realize that the fats I listed here

are inflammation and neutral whereas most Mayo on the market is made within

pro-inflammatory soybean oil and canola oil so you want to look for some Mayo

that is made with something like avocado oil or you make it yourself you can

stock up on a good variety of coffee and tea ok coffee speaks for itself the tea

can be black green white or any herb tea just watch on the herb teas the vast

majority of them are great but there are some that have added sugar or some

chemicals or some weird stuff in them so go with reputable brands and and figure

try to figure out what's what's in there so you're getting good things and like I

mentioned you're probably gonna want to get into

baking something at some point I've discovered some great keto breads I'm

doing some cookies for treats and for these you want the same nuts that we

listed above but you could also have nut butters like peanut butter cashew butter

almond butter go easy on the cashew because it's kind of high in carbs and

you can have seeds same ones we listed the Chia flax hemp and pumpkin but also

shredded coconut in a lot of health food stores and farmers markets you can find

unsweetened finely shredded coconut and that's the one you're looking for not

the regular shredded coconut because that's like 50% added sugar

I keep almond flour around I grind my own pecan flour and walnut flour for for

baking and also you want to keep cocoa powder because you can make hot

chocolate from coconut cream you can make smoothies with it you can make some

cookies and treats with it some Quito bombs and baker's chocolate really dark

chocolates you can keep around some eating chocolate as well some as long as

it's in the 80% range 80% cocoa or above the dark chocolate then it's gonna have

very very little sugar in it so you can enjoy an occasional treat but if you go

down to like 50 percent cocoa in the chocolate now it's gonna have too much

sugar so you're gonna eat a lot of sugar but it's also gonna stimulate cravings

so you're not gonna be able to stop as easily but once it's 80% or above a

single piece is often very satisfying you want to try to do away with just

about every sweetener that you've ever used such as sugar or honey or agave or

maple syrup etc but there are some sweeteners that I think can be useful

and acceptable you want to give up soda for sure except something called Z BIA

and that's a soda with a variety of flavors I don't get paid for

this and they sweeten it only with stevia and they have nothing artificial

no artificial colors even the cola and the orange soda is perfectly clear like

water so it's a good product don't overdo it but it's a nice treat once in

a while you can get some stevia and monk fruit but you want to get it in the

concentrated powder form or you want to get it in a concentrated liquid form try

to avoid the ones that have a lot of fillers and that have a lot of sugar or

multo dextran and things like that in them it's not terrible to get those

little packets but if you use them on a regular basis even that little half gram

coffee or tea and they can't drink it just straight so then they add a little

bit of stevia and monk fruit and I don't personally like stevia in coffee I just

don't like that flavor however I love stevia in smoothies and on yogurt and

thinks there are kind of tart or sour the stevia works wonders so basically

everything on this list is gonna have less than 4 or 5 grams of carbs per

hundred net carbs per hundred grams of food so less than 4 or 5 percent of this

food is going to be carbs and that means it's very keto friendly as long as you

stick to these things it's going to be very difficult to exceed your

familiar with in the beginning and then you slowly branch out and you develop

new skills and you find and develop new recipes a new repertoire for things

then things get too complicated and you want to be nice to yourself and not

available so that you don't fall for the temptation it whether you're home or

whether you're out somewhere you want to have something that if you get a craving

or desire that you can grab something real quick and some of the best things

then would be for me I know this sounds strange but sardines are great you could

have something like avocado those are things you can eat like the right the

way they are but also ham sausage pepperoni cheese those are great snacks

nuts a great snacks keep something handy keep something in your purse in your

when I recommend overtime is that you learn to cook large batches of things so

when you make a stew or when you bake something or whatever you make then you

make a big batch that does well with freezing and then you can cook on

weekends and you can cook enough of something for a month or two and then

you start kind of increasing your repertoire you fill up your freezer with

ready-made things that you can just pull out and defrost and make life much

easier if you enjoyed this video make sure to check out that one thank you so