I hope you’re here because you’ve decided to change your lifestyle and get healthy! I know it can all be stressful. Always wondering, if you’re eating the right things, buying the right food and being active enough. Maybe this post will help you some!
I’ve created a grocery list for beginners starting keto. But first let me describe exactly what keto is and the macro situation.
The Ketogenic Diet is a special type of high fat diet that actually re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles. This allows your fat cells to begin releasing fatty acids, which your liver will then breakdown to produce what are called “ketones.” Ketosis is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbohydrates. The increase in ketones helps lower blood sugar and balance fat-burning hormones, which enables the body to burn more fat for fuel everyday.
Generally, macros in a Keto diet ranges from:
60-75% of calories from fat
15-30% of calories from protein
5-10% of calories from carbs.
So for example, I am eating about 1400 calories a day, so I’m consuming:
120 grams of fat
85 grams of protein
20-25 grams of net carbs (subtract grams of fiber from grams of carbs consumed to get net carbs)
There are macro calculators out there to use to figure out your macros with your height, weight and body fat %. I also use My Fitnesspal to track these macros.
Now this grocery list is something easy/simple/inexpensive. These are items you can get at a local grocery store. I will not list things in there that I buy online. I will make a blog post about those later!
Protein FATS (healthy fats)
Beef Macadamia Nuts
Eggs Grass fed butter
Bacon Heavy Whipping Cream
Tuna Full Fat Cream Cheese
Sardines Avocado Oil
Salmon Coconut Oil
Sausage MCT Oil
Pork Olive Oil
Zucchini Block Cheese
Green Peppers Pepperoni
Spaghetti Squash Salami
Mushrooms Pork Rinds
Cauliflower Beef Sticks
Green Beans Pickles
Unsweetened Almond Milk
Newman’s Oil and Vinegar Dressing
Foods to avoid!
Low Fat Dairy Products
Sugar Alcohols (Xylitol,Maltitol,and Sorbitol found in gum)
Most Peanut Butter (natural is okay in small amounts)
It takes about 30-60 days to be in the state of ketosis. Be strict until then because if you’re not and you have a cheat meal, it’ll kick you right out of ketosis and it’ll be just as hard to get back into it. If you have no cheat days for 30-60 days and you have one cheat day it’ll be easier to bounce right back in it! Any questions don’t hesitate to ask!
I guess one way to make your 5am cardio session to go by faster is to blog! Haha!