When you start your keto diet, first learn about all the keto ingredients, keto foods, what you can eat, and what all foods to avoid. If you want to proceed and maintain ketosis on a keto diet, then you must know how to shop keto foods from supermarkets. If you fail or gaining weight on the keto diet, then you must be going wrong with your keto food shopping.
In this article, we’ll discuss the common mistakes during grocery shopping and how to correct those mistakes.
There are some most common mistakes at the grocery store like:
1. Buying too many carb foods
2. Buying highly processed food
3. Buying unhealthy ingredients
Let us discuss the first mistake and see how we can avoid that mistake.
If you want to succeed in the keto diet, you must maintain the state of ketosis. To maintain ketosis, the net carb intake should be below 30-50grams per day.
Some of the methods are given below if you want to keep carbs away from your home.
• Always calculate the net carbs of the ingredient
All packaged and processed foods are loaded with starches and hidden sugar. You can avoid the intake of these foods by calculating the net carbs of the food.
Net carbs are calculated by subtracting dietary fiber from total carbs.
For example: if a food has 15 grams of total carbs and 5 grams of dietary fiber.
Then, net carbs are 15-5 = 10 grams of net carbs.
You should also read the label properly and follow a 4 step process to see if the food is keto-friendly or not. It’s an easy process and you can do it in a few seconds.
Let us see how:
o Focus on serving size: make sure you read the serving size correctly. Check how much food is in one serving. That can be mentioned in grams, cups, pieces, etc.
o Focus on the carbs present per serving: check the total amount of carbs present per serving.
o Find out the net carbs per serving: calculate the net carbs by subtracting the fiber content from the total carbs.
o Find how much net carbs you’ll get: now, calculate the amount of net carbs you’ll eat by multiplying the number of serving you will eat by the net carbs per serving.
When you’ll read the food nutrition label carefully and calculate the nets carbs quickly, you will automatically get a hint about the food/ingredient. Net carbs should be as low as possible to maintain ketosis and attain a successful keto diet and its health benefits.
All those carbs you eat throughout the day all adds up and makes a huge amount. All keto vegetables and fruits, desserts, nuts, and few proteins you eat contain a little amount of carbs in it, and when you eat them together the amount of carbs increases.
If you are having all healthy keto foods and following all the rules of keto diet and still not achieving your goal through keto diet, then you must be going wrong in your grocery shopping. Because, even if you add a little extra amount of carbs in your diet, it might take you out of ketosis.
Follow the given tips to remain in the limits of 50 grams of carbs per day:
o Buy less amount of keto-friendly fruits: the best way to avoid consuming extra carbs is to avoid all fruits. If you want to have some foods you can include berries like blueberries, strawberries, blackberries, and raspberries. But always consume these berries in a small serving size.
o Buy low carb vegetables: avoid carb-rich vegetables. Some of the low carb vegetables include avocado, green leafy veggies, zucchini and asparagus. You can also have broccoli, green beans, cauliflower, and Brussels sprouts. Make sure to consume them in low serving size.
o Buy low carb nuts and less dark chocolate: nuts are considered to be keto-friendly only when it is consumed in small portions. Similarly, dark chocolates are keto food when eaten in small serving sizes. Because both of these foods are delicious, people tend to overeat which hinders the process of ketosis. Almonds, walnuts, macadamia nuts, and dark chocolates can be included in the diet.
o Decrease the amount of cream cheese and yogurt: full-fat dairy products contain carbs, so it should be consumed in moderation.
Let’s move on to the second mistake and see how we can avoid that.
When you are on a keto diet, it is possible to purchase unhealthy keto foods. But if you will keep the real raw and whole food in your list and avoid all the processed foods, you will sustain for a longer time. Which basically means that you should follow a clean keto diet.
Here are some of the tips to remain on a clean keto diet:
• Include whole foods
Buy whole food, i.e. only one ingredient like eggs, meat, fatty fish salmon, butter, vegetables, oil and nuts. First, make a list of the whole food required and then go shopping. But, stick to a high fat, moderate protein, and low carb rule.
• Decrease the number of packaged food items
Most packaged foods are processed and full of starch and added sugar. So, it should be in a limited quantity.
Here are some of the steps to avoid processed foods:
o Avoid natural, healthy, and keto-friendly labels: all those products highlighting these names are highly processed so ignore all those items.
o Ignore carbs: ignore and walk away from foods like cereals, cookies, bread, chips, biscuits, and cakes.
o Avoid low carb keto products: there are some brands that offer low carb pasta, cookies, and bread. You should ignore them as they contain starch, additives, and some sweeteners.
• Include low processed packaged foods
All packaged food is not highly processed. You should buy those products which have few ingredients. Some packaged and processed foods are keto friendly like oils, butter, cheese, shredded veggies, etc. whenever you are buying any food product be sure to check the ingredients and calculate the net carbs present in it.
Let’s move to the third mistake and see how we can avoid that.
Every packaged food provides the ingredients list and nutritional facts. As a keto dieter, it is your duty to check all the ingredients present in the product before buying.
If you want to get results and attain all the health benefits keto diet provides, you must avoid the consumption of the following foods: grains, sugar, sweeteners, trans fats, highly processed vegetable oils. These foods are avoided because of their effects on blood sugar levels and their negative and unclear health effects.
o Stay away from grains: grains are loaded with starch. Any type of grain is restricted in keto diet as they all are high in carbs.
o Stay away from sugar: sugars are restricted or limited in any form. Sugar, syrups, malts, fruit juice concentrates, honey, dried fruits should be avoided. All those chemical names should be avoided which ends with `ose`.
o Stay away from artificial sweeteners: artificial sweeteners can boost the cravings for sweets and desserts. So, avoid sweeteners and help yourself to vanish sugar cravings.
o Stay away from trans fats: as keto diet is a fat diet but not all fats are equal. Anything which is partially hydrogenated like margarine should be avoided as they impact heart health.
o Avoid highly processed vegetable oils: oils like canola, soybean, corn, cottonseed, etc. should be avoided as they are highly processed.
To achieve success in keto diet, you should follow a clean keto diet and some low processed foods. With a little practice, you can buy all healthy and keto-friendly non-processed and healthy food products.
Avoid these common mistakes like buying too much of carbs in your shopping bag, buying highly processed foods and adding unhealthy ingredients in your food list.
Once you’ll start focusing on your grocery shopping, you will get the best results from keto diet.