WIXLIB

SIMPLEKETOSHOPPING LIST1

FINDING KETO GEMS IN THE GROCERY STOREWelcome to your simple keto shoppinglist, where we will walk you aisle byaisle through your local grocery storeto find delicious keto treats.2

Each section is clearly identified, andyou are welcome to skip to the partyou need advice on; baking a deliciouscauliflower bake tonight? Head to theveggie section. In the mood for someketo BBQ? Our keto meats guide willhelp you make quality decisions.3

At Konscious Keto, we wholeheartedlybelieve that a whole food approachto keto is the most delicious andrewarding way to get into ketosis.And, it’s actually easier.4

Eating fruits and vegetables makesyou feel fuller, helps you stay inketosis, and fights sugar cravingswithout sugar alcohols.And, with the delicious plants andketo oils that we have included in thisbook, worrying about cholesterol is athing of the past.5

The below food list encompassesmany foods that fit within the ketodiet — far more than you could everpurchase in a single trip.BEFORE HITTING THE GROCERY STORE,HERE ARE A FEW THINGS TO KEEP IN MIND.6

#1 DON’T OVERBUY7

#2 - Don’t Scrimp on Quality8

Similarly, it’s easy to go into this witha budget keto mindset, but the truthis, even budget keto foods can beharmful to your health. Cheap ketofoods are processed, and whilethe carbs may be sufficient for yourmacros, your body will not love anyfillers, or additives - keto or not.Look for organic, grass-fed optionswith no antibiotics, where possible.9

#3 - BUY FROM ALL OF THE LIST10

One of the biggest problems we seeif people who try to do keto for weightloss only eat the low-calorie options,only eat meats, or some other variationof what they’ve heard is keto, in a bid tolose weight.11

On keto, you lose weight because you’rein ketosis. That means eating deliciousfats and lots of yummy vegetables. It alsomeans eating all your macros.Keto works when you buy from of all thesimple grocery list, so don’t overthink it.TRY SOMETHING NEW TODAY.12

TIP: SEE OUR BEGINNER GUIDE TO LEARNHOW TO WORKOUT YOUR MACROS.Your macros are how much of thesedelicious foods in this book you needto eat each day.13

Don’t get caught up in purchasing ketosnacks or products that include “lowcarb” or “keto” on the label. Oftentimes,products like keto granola, keto tortillasor keto noodles are just cheap marketingploys — and may have a higher carbcount than you think.FAT IS FLAVOR. DON’T AVOID FAT. THIS ISONE OF THE BIGGEST KETO MISTAKES.14

HOW TO USE THISSIMPLE GROCERY LIST15

In this simple grocery list, you’ll learnhow to make sound nutritional choicesto fill your home with the most fatblasting, nutrient-dense superfoodsknown to keto.16

Use this simple grocery list as astandalone to work your magic in thekitchen, or in reference to your 21-daymeal plan to make sure you’re buying thefreshest, highest-quality keto ingredientsfor your next mealtime masterpiece.17

Whatever way you choose to do keto, wehope you’ll love this simple guide. Plus,at the very end, we’ll provide a simplegrocery list you can print off and take withyou to the grocery store so you will neverforget an essential keto item again.18

If you’re following our dedicated weight loss mealplan, it’s important to remember that Keto Activateis not currently available in grocery stores.Order online today using the codeBURN20 to get a special discount of 30 off a 3-pack of Keto Activate,for a limited time.WE’LL SEE YOU ON THE INSIDE!19

Ketogenic Meats

Protein is eaten in moderate amounts onthe keto diet, with a focus on flavorful,high-fat animal protein and seafood.21

Grass-fed fatty red meats like beefare ideal because they providehigher levels of healthy omega-3fats, and as the name suggests, theanimals eat grass - not grain, whichcan transfer to your dinner plate.22

Wild-caught salmon also provides highlevels of healthy omega-3 fats and isanother fantastic grain-free option.23

LOOK FOR MEATS HIGH IN OMEGA-3 SalmonSardinesCod liver oilEgg yolkGrass-fed beefGrass-fed butterGrass-fed gheeHemp seedsWalnutsChia seedsFlax seedsAlgae24

Buy chicken thighs and drumsticksinstead of breasts, and choose groundmeat with a higher fat content. Buy wildsalmon, sardines, shrimp, and shellfish.QUICK TIP: WHEN BUYING MEAT, CHOOSE GRASS-FEDBEEF, LAMB OR PORK THAT IS MARBLED WITH FAT.25

MEATS TO AVOID Deli meat with added sugar and nitrates Processed meat with added sugar andnitrates (sausage, bacon, ham) Frozen, processed meat and seafood withadded ingredients (like batter, breadcrumbs,flour, corn, sugar) Sardines canned with added artificialingredients (like sugar or unhealthy oils suchas canola oil)26

Processed meat often contains extracarbs because of sugar or starchthat’s been added. But it’s not justwhat’s in meat that matters.IT’S ALSO WHAT YOU PUT ON IT.27

Most condiments contain ingredients likesugar, flour, corn by-products, unhealthyoils and artificial thickeners.CONDIMENTS LIKE KETCHUP, COOL WHIP,SALAD DRESSING, AND SAUCES AREOFTEN THE EQUIVALENT OF POURINGCARBS ON YOUR FOOD.28

Using store-bought condiments can addcarbs to otherwise healthy and ketofriendly proteins. The same goes formarinades and rubs, which often flavormeat with sugar.29

Many salad dressings and sauces areketo-friendly, as long as sugar isn’t addedand they’re made with avocado oil orextra virgin olive oil.KETO SALADDRESSINGS Ranch dressing Blue cheesedressing Caesar dressing Mayonnaise Aioli30

KETOGENIC FATS & DAIRY

HEALTHY FATS ARE AN ESSENTIALPART OF HOW KETOSIS WORKS. THISIS, AFTER ALL, A HIGH-FAT DIET.32

When you eat mostly healthy fats, witha moderate amount of protein and veryfew carbs, your body starts using fat asits main fuel source.33

Once your body is burning fat andproducing ketones, you enter ketosis.This leads to increased weight loss andother health benefits.SO, WHAT DOES “MOSTLY HEALTHY FATS” MEAN?34

It means that 70 to 80 percent of totaldaily calories should come from healthyfats. Luckily, healthy fats are easy to findat the grocery store. Include things onyour keto diet shopping list like butter,olive oil, and coconut oil.35

In lesser amounts, healthy fats on theketo diet can also come from grassfed meat, wild seafood, full-fat dairyproducts, and some nuts and seeds.36

Healthy fats provide a delicious andsatiating form of energy. Healthy fatscan be saturated fats, monounsaturatedfats (MUFAs), and select types ofpolyunsaturated fats (PUFAs).37

A combination of these fat types in yourdiet can help improve cholesterol levels,reduce belly fat and insulin resistance,support essential hormones, maintainbone density and enhance immunesystem health.38

Quick Tip: Start in the oil aisle of thegrocery store to find the most healthyfats; you can see these as you walk pastthe fresh veggies (don’t forget to graban avocado or five!).Next, make quick visits to the bulknut aisle and dairy section.39

BEST KETO FATS TO EAT REGULARLY Butter and gheeExtra virgin olive oilCoconut oilMCT oilRed palm oil(sustainably sourced) Avocado oil Lard, tallow, chickenor duck fat40

KETO FATS TO EATIN SMALLER AMOUNTS Hemp oil (cold pressed) Flax seeds and flax oil(cold pressed) Chia oil (cold pressed) Nuts (avoid nuts likecashews, which are thehighest in carbs) Nut oils (macadamia oilis the lowest in PUFAsand the best choice) Full-fat dairy products,ideally grass-fed(cream, high-fat cheese)41

KETO FATS TO AVOID Hydrogenated or partially hydrogenatedoil or fat Industrial and processed seed oils Industrial and processed vegetable oils Conventional dairy products42

Highly processed and hydrogenated fatsare pro-inflammatory, increase the riskof heart disease and other illnesses, andare bad for overall health.43

Quick Tip: Unhealthy processed andhydrogenated fats are often found instore-bought cookies and desserts,crackers, fast food, salad dressings andmarinades, condiments, and vegetableoils like sunflower, safflower, soybeanand canola oils.44

Dairy can usually be eaten inmoderation on the keto diet, but thetype of dairy foods you eat matters.First of all, dairy has natural sugars,so it’s important not to overdo it.DAIRY PRODUCTS WITH ADDED SUGARS,LIKE SWEETENED YOGURT AND KEFIR,SHOULD BE AVOIDED ENTIRELY.45

Choose pastured or grass-fed dairyproducts, raw dairy products whenpossible, and always choose full-fatproducts, not low-fat or diet. Full-fatdairy products from grass-fed cowshave higher levels of healthy omega-3fatty acids and CLA (conjugatedlinoleic acids).46

Unlike low-fat or non-fat conventionaldairy products, which can increaseinflammation, full-fat grass-fed dairyproducts don’t have an inflammatoryeffect. When eaten in moderation,full-fat dairy products can help keepweight off.GOODBYENONFAT MILK,HELLOFULL-FAT CREAM!47

BEST KETO DAIRY FOODS Full-fat cheese Whole cream Full-fat unsweetened Greek yogurt and kefir48

KETOGENIC FRUITS& VEGETABLES

VEGETABLES ARE AN ESSENTIAL PARTOF ANY DIET FOR THE NUTRIENTS ANDFIBER THEY PROVIDE.Low-carb, non-starchy, nutrient-densevegetables are the best veggies to eaton the keto diet. Your keto diet shoppinglist can include both fresh and frozenvegetables, but we prefer to source fresh,organic produce where possible.50

BEST VEGETABLES TO EATON THE KETO DIET Leafy greens andlettuce (Swiss chard,kale, arugula, spinach,bok choy) Cruciferous (broccoli,cauliflower, cabbage,Brussels sprouts) Avocados Mushrooms Zucchini and summersquash Asparagus Cucumbers Radishes Green beans Bell peppers51

When it comes to vegetables, you cannotgo wrong with lots of green vegetables.And we do not count the carbs fromgreen vegetables in particular, as thehealth benefits are innumerable.52

As there is a lot of fiber and low-GIcompatibility at play here, you can justtrust us that no one has ever beenkicked out of keto for eating too manygreen vegetables.53

Colored, or white vegetables, on theother hand, tend to be higher in starch,glucose, and carbs, so tread lightly. Thetrick to accelerated results on keto is tomake your carbs work for you and thequality of carbs is super important.54

QUICK TIP: MOST VEGETABLES THAT GROWABOVE GROUND ARE LESS STARCHY AND LOWERIN CARBS (LIKE GREENS AND BROCCOLI).Most vegetables that growunderground (like potatoes and rootvegetables) are higher in carbs.55

VEGETABLES TO AVOIDON THE KETO DIET Sweet potatoesand yams Potatoes Parsnips Corn Leeks Green peas56

Fruits are generally avoided on theketo diet, because of the high sugarcontent of fruit.TOO MUCH FRUCTOSE FROM FRUIT OROTHER FOODS CAN KICK YOUR BODYOUT OF KETOSIS.57

ONE DELICIOUS EXCEPTION IS BERRIES, WHICH AREANTIOXIDANT RICH AND LOWER IN CARBS (BUTSHOULD STILL BE EATEN IN MODERATION).58

QUICK FACT: TECHNICALLY, AVOCADOSAND TOMATOES ARE FRUITS.Don’t avoid avocados, which are an ideallow-carb, high-fat keto food. Tomatoes,on the other hand, should be eaten inmoderation because of their higher carbcontent. We prefer to eat Roma tomatoesas these offer lots of nutrients with fewercarbs compared to cherry tomatoes.59

KETO SNACKS

When hunger strikes, there are plentyof healthy keto snacks to choose from,including ready-to-eat snacks that canbe added to your keto diet shopping list.Ready-to-eat snacks require little or nocooking and make staying on a keto dietconvenient and easy.61

READY-TO-EAT GROCERYFRIENDLY KETO SNACKS Full-fat cheeseNuts and natural nut butterCoconut flakes and coconut butterAvocado/guacamoleSardines with keto-friendly oilsOlivesSliced vegetablesHard-boiled eggsParmigiano-Reggiano cheeseBeef or turkey jerky (watch for added sugar)Gluten-free crackers made with healthy fats62

THE SNACK AISLE IN A GROCERYSTORE ISN’T A GREAT PLACE TOSHOP FOR KETO SNACKS.63

Many snack foods are made with grains(like corn, white flour, rice, and oats),sugar, and industrial or hydrogenated oils.Packaged snack foods are processedfoods that provide empty calories withlittle nutritional value.64