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Students taking the courses from us learn nutritional foundations then branch off into the lean-flex mode. From there our students choose their diet mode as either Keto, low carb or general low carb (3 levels of carbs). This keto and low carb general beginner starter list presented can fit the bill for all 3 levels. Our group, the courses, and website support all 3 levels and that was necessary because some people for whatever reason cannot always go strict keto however will do great on low carb or general low carb and because I am extremely familiar with weight loss in general people need to know they have options, then have the education behind that to make their choices.
This is a super resource for beginners wanting to go shopping and just not sure what to start buying for their keto or low carb grocery list. Below is the basics of a SAMPLE KETOGENIC and LOW CARB GROCERY LIST, also don’t forget to visit our how to get started page once you have your list.
Greens, peppers, avocados, carrots, cucumbers, celery, jicama, tomatoes, green beans, asparagus, squash, onions, broccoli, cauliflower, spinach, cabbage, artichokes, Brussels sprouts, and mushrooms. Recall above the ground veggies have less carbs!
Blueberries, raspberries, blackberries and strawberries (minimal if at all on keto). Grapefruit (not keto as high in carbs, but can do for low carb or general low carb), lemons and limes.
MEAT, FISH, AND SEAFOOD
Ground beef, beef, chicken, lamb, pork (including sausage and bacon), and veal. Fatty fish, white fish, and seafood. Wild salmon, canned salmon, sardines, tuna, shrimp, crab, lobster and anchovies. Deli nitrate-free meats – ham, roast beef, pastrami, salami/ pepperoni, turkey, and chicken. Prepared tuna salad, chicken salad, and egg salad.
Grass fed butter, ghee butter, full fat cheeses (note cheeses and dairy can be gut upsetting/inflammatory for some people), whole fat low carb greek yogurt (plain), full fat sour cream, cream cheese, cottage cheese and heavy cream or also known as HWC. Whole milk. Eggs.
OTHER NATURAL FATS
Extra virgin olive oil, coconut oil, avocado oil, and nut oils. Lard, tallow, chicken fat, and duck fat.
Check all carb amounts in your condiments: Mustard, low sugar ketchup (no added sugar), relish (check the carbs), hot sauces, salsa, worchestire
Macadamia nuts, brazil nuts, walnuts. almonds and pecans. Peanuts, hemp hearts, chia seeds, other tree nuts and nut butters. Olives. Beef jerky (low-sugar only). Coconut butter and coconut milk. Dark chocolate (>70%). Coffee and tea.
Almond milk, coconut milk, coffee, teas, zevia soda, bone broths and water.