The Ultimate Keto Foods List to make Grocery Shopping on the Diet a Br…

If you're brand new to the keto diet, you’re probably wondering what foods you can (and can’t) have. Fortunately, having a go-to keto foods list can make grocery shopping way easier-and help take the stress out of trying a brand new meal plan. As a reminder, the keto diet is a high-fat, low-carb lifestyle designed to help your body jumpstart ketosis, in which your body burns fat for energy instead of carbohydrates. Typically, people following the keto plan must opt for nutritious sources of unsaturated fat and protein, like avocado and fish, says Lyssie Lakatos, RDN, a dietitian at The Nutrition Twins. Keto is known as being one of the more restrictive meal plans out there, but if you’re worried about saying goodbye to beloved baked goods and snacks, don’t worry-there are still many delicious alternatives you can enjoy (including dining at keto-friendly restaurants). Ahead, dietitians share what to add to your keto food list. Just save, print, shop, and bon appétit.

Meet the experts: Lyssie Lakatos, RDN, is a dietitian and personal trainer at Nutrition Twins. Marisa Moore, RDN, is a food and nutrition expert based in Atlanta, Georgia. Pegah Jalali, RD, is a nutritionist at Pediatric Dietitian LLC. Sydney Greene, RDN, is a dietitian and nutritionist at Greene Health. Tammy Lakatos Shames, RDN, is a dietitian at Nutrition Twins. Nora Minno, RD, is a dietitian and certified personal trainer based in New York City. Lara Clevenger, RD, is the founder of The Keto Queens. How does keto work? Although there is no universal "standard" ratio for the keto diet, it typically means eating no more than 50 grams of carbs a day and getting most of your calories from fat and protein, per Harvard School of Public Health. After about two to seven days of following the keto diet, you go into ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy.

That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. Then, your body starts burning fat for more energy, which can lead to weight loss. Low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus are great in place of higher-carb veggies, says Pegah Jalali, RD, a nutritionist at Pediatric Dietitian. You can also opt for frozen veggies, like cauliflower, says Sydney Greene, RD, a dietitian at Greene Health. "It’s very low-carb yet high in fiber and vitamin C. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates," she says. Avocado is another keto-friendly food since it's jam-packed with nutrients and healthy fats, says Tammy Lakatos Shames, RDN, a dietitian at Nutrition Twins. You can add hemp or flax seeds sprinkled on top and some parmesan cheese for added nutrients, Jalali says. Raspberries are a perfect sweet treat for people on the keto diet since they're the fruit with the fewest carbs, Supraketo Keto says Jalali.

Blackberries and raspberries are also solid options because they contain eight grams of fiber per cup, advanced ketogenic blend says dietitian Marisa Moore, RDN. Pre-washed greens, like spinach, kale, and arugula, are keto-friendly and time-saving during meal prep. "Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins," says Greene. For a quick, keto-friendly breakfast, scramble two whole eggs and a handful of spinach to get a good serving of healthy fat, protein, and fiber, she adds. Keep grass-fed beef and lamb, along with organic chicken, advanced ketogenic blend on hand, says Jalali. Clients particularly love Applegate Farms products, says Shames-they’re non-GMO and made with grass-fed beef, sans nitrates and preservatives. Bone broth has been trending recently due to its health-boosting benefits and is fair game on the keto diet. Greene loves Bonafide Provisions Bone Broth, which uses bones from grass-fed cows.

"The amino acids found in the broth support a healthy gut," says Greene. If you're on keto, you can grill, bake, or pan-fry fresh fish in a healthy oil (olive or avocado) and serve with a low-carb veggie like broccoli or cauliflower rice. If you choose canned, mix it with mayo and serve over greens, suggests Jalali. For a simple keto lunch, combine a can of tuna with half an avocado in a collard green wrap, says Greene. Go for grass-fed, organic, and full-fat options in the dairy aisle, Jalali says. One readily available option (at groceries and convenience stores alike) is Organic Valley full-fat cheese. "It fits in the keto diet perfectly," says Lakatos. Always read the nutrition info before purchasing pre-shredded cheeses, cautions Jalali, who says they sometimes contain a stabilizer that adds carbs-so just make sure your shredded cheese has zero grams of carbs. These can be used interchangeably on the keto diet, as they both have similar amounts of carbs-Greek yogurt has five grams per serving and Supraketo Fat Burner sour cream has seven.