Issa grocery day! I have ready you a keto beginner "To-Grab-List"
1. First thing first get your fresh produce from organic foods section if possible
The hormone system is very sensitive to environmental chemicals, especially growth hormones in the foods we eat. When these chemicals enter the body, they plug up or interfere with hormone receptors, leaving very few for hormone reception.
As you age, the chemical exposure accumulates until your system gets overwhelmed and can’t burn fat anymore
The only way you can control this is to make sure you consume organic foods.
Not saying you have to start eating 100% organic foods tomorrow. However, it is recommended eating at least 50% organic foods.
Tips:
When you read labels, you want to make sure they say “Organic”, not “Natural”.
2. Moving next to dairy section, no milk is allow but butter and cheese are fine. No magarine is allowed! What type of butter work best for you?
The answer is ➡️ GRASS-FED
Grass-fed butter comes from cows that are allowed to feed mostly or completely on pasture grass. This butter has been pasteurized (as the U.S. government does not allow the consumer sale of raw butter).
Pros:
- only source of conjugated linoleic acid (CLA)
- contain high levels of “Activator X,” Vitamin K2 since the cows are not fed anything but grass
- higher Vitamin A and carotene content (giving it the deep, rich yellow color)
- ratio of omega 6 to omega 3 is equal, 1 to 1
- lesser chance of hormones and antibiotics
Cons:
- made by a limited number of dairy farms
- comparable in price to organic butter, approximately twice as much as conventional butter
Why worry to pay slightly more if it is good for your health? Eventually it will worth every single dollar.
PURE IRISH BUTTER from @kerrygoldusa is the true love in terms of butter choice!
3. Milk (of course non dairy lo...)
Grab your UNSWEETENED non-dairy milk like unsweetened almond milk, coconut milk, macadamia nut milk and cashew milk are recommended keto-friendly milk options. They are dairy free or lactose free plant based milk suitable for keto diet.
Tips:
Study on food labelling and make sure on the “Trans Fat (g)” column, it shows “0”
Organic option is a bonus if you able to get it.
4. Sugar, whoops! Sweetener I meant. Avoid refined sugar - white sugar, brown sugar, molasses, etc.
You can fix your sweet tooth by switching to zero calorie sweetener and by far the most recommended among the long list of sweetener are:
- Monk fruit sweetener
- Stevia
- Erythritol
- Xylitol
The preferred choice among these 4 is erythritol. Erythritol is a sugar alcohol that has nearly zero calories and is 70% as sweet as table sugar (sucrose). As mentioned earlier, erythritol is most recommended in terms of following properties:
- Glycemic index of 0
- Extremely low-calorie: 0.2 calories per gram
- Heat stable up to 160° Celsius
- Little to no aftertaste
- Safe for diabetics
- Safe for ketogenic diet
- Antioxidant
5. The apple cider vinegar! When it comes to apple cider vinegar, isn’t you always hear this when you try to suggest it as someone’s daily routine?
You know what this bottle of liquid is full of health magic so it is recommended consuming apple cider vinegar in your water each day.
It is an amazing way to reactivate your insulin receptors and make glucose absorbable. Taking apple cider vinegar can decrease your need for insulin, thereby improving any blood sugar problem.
Besides that, apple cider vinegar acts as a effective remedy for reducing the levels of bad cholesterol in your body. Drinking cider vinegar in your water will also help dissolve fat around your liver. Take 1 tablespoon with a glass of water and drink it with each meal daily. You can also add 1 tablespoon of lemon juice. Lemon is a great way to keep kidney stones from occurring.
Recommended:
Bragg Organic, Raw - Unfiltered Apple Cider Vinegar. It is the original wellness elixir that made from organically grown apples. Make sure shake gently before using to incorporate “The Mother”.
6. Salad dressing, mayo or whatever for your greens.
Getting bored to eat salad with olive oil but don’t know which salad dressing to go with keto?
Don’t worry. Let’s see what we can get...
Try to buy dressings that contain no soy oil, no corn oil, and no canola oil. Most of these oils are GMO.
The other point is to avoid high-fructose corn syrup, dextrose and cane or beer sugar.
Monosodium glutamate (MSG), also known as modified food starch, must be avoided too.
Recommendation:
👉Bragg salad dressings but this is rarely available in local market. As a simple, alternative, mix balsamic vinegar and olive oil, or even apple cider vinegar and olive oil, as a dressing.
👉Primal Kitchen Chipotle Lime Mayo (spicy) and Chosen Foods classic keto mayo (non spicy) which are available on Shopee or Lazada. You may go thought amazon or iHerb for more varieties for these 3 mentioned brands.
7. Vitamin B super food - The Nutritional Yeast Well. Consuming refined grain products and refined sugar depletes the body primarily of B vitamins and potassium. Nutritional yeast is the perfect combination that serves as a good source of B vitamins and potassium respectively.
Good to know...
Nutritional yeast, S. cerevisiae cells are grown for several days on a sugar-rich medium like molasses. The yeast is then deactivated with heat, harvested, washed, dried, crumbled and packaged for distribution. It is used in cooking and has a cheesy, nutty or savory flavor. Make sure you don’t confuse nutritional yeast with brewer’s yeast or baker’s years; get the non-fortified nutritional yeast.
A very good source of the B vitamins is nutritional yeast. Nutritional yeast is a great source of protein (essential amino acids) and trace minerals too.
8. Nuts! My favourite keto snack!
Choose nuts, choose Pecan.
🌰Rich in manganese, magnesium, phosphorus, zinc, vitamin B1 and vitamin E
🌰Extremely low on the insulin index (5%)
🌰Nutrient-dense healthy fats to help satiety (feeling full)
🌰Can decrease bad cholesterol (LDL) and increase good cholesterol (HDL)
🌰Can help patients with insulin resistance
Pecan — the most suitable nut among all nuts available on shelf for ketogenic diet due to its high fat and low net carbs content.
1 cup (104g) of pecan contains
【4.1g of net carbs】
【9.5g of protein】
【75g of fat】
【719 calories】
However, don’t overeat nuts it can create stress on your gall bladder and cause discomfort on abdomen and cause bloating. Start with 1/4 cup per day.
9. Of couse we need our Avocado!
Avocados are nutrient rich whole food that suit for low carbs ketogenic diet (LCKD).
According to the USDA National Nutrient Database, one serving (approximately 40 grams) contains:
64 kcals
almost 6 grams of fat
3.4 grams of carbohydrate
less than a gram of sugar
almost 3 grams of fiber
Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you in healthy state.
Tips: Avocados can help to overcome keto flu for Keto beginner as well as provide a good source of anti-oxidant to keep your skin healthy and looks smooth like a new born baby’s skin.
10. Last but not least our Mr. Lemon Hydration is the important part for being on keto especially at the beginning stage. It is recommended to take lemon juice every day to replenish on your electrolytes and Vitamin C. It is believe that consuming Vitamin C from natural whole food is much better than taking synthetic Vitamin C from supplement products.
If you think squeezing lemon is a hassle, there's always something good to grab to ease your life. You can find organic pure lemon juice, make sure it is not from concentrate juice which contain sugar.
We hope this guide you better on what are the right choice to get! Enjoy your keto journey :)
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