Ketogenic Diet Foods

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     Aside from the tools, there are also a number of items that you should not miss in your pantry. These staples can be consumed on their own or they can be common ingredients in many recipes, and will prevent you from having additional trips to the grocery store.

Keto Pantry Staples

• Nuts and seeds (almonds, macadamia - these nuts can be eaten as is or can be added to some of your keto prep menus)
• Nut butters
• MCT oil powder
• Sugar-free spices like:
• Salt and pepper
• Thyme
• Oregano
• Parsley
• Garlic (powder or garlic cloves)
• Celery salt
• Red pepper flakes
• Cinnamon
• Pumpkin pie spice
• Dijon or yellow mustard
• Coconut flour
• Almond flour
• Baking soda and baking powder
• Vanilla extract
• Avocado oil
• Coconut oil and other healthy, high-fat oils
• Olive oil
• Red wine vinegar
• Approved keto sweeteners like stevia or monk fruit
• Cocoa powder
• Fridge or Freezer Staples
• Butter (preferably grass-fed)
• Eggs (preferably free-range and pastured)
• Cheeses of your choice
• Ground beef (preferably grass-fed)
• Sour cream or plain, unsweetened Greek yogurt
• Heavy cream or full-fat coconut milk
• Cream cheese
• Hot sauce
• Mayonnaise
• Coconut aminos


Calculating your Macros

     Macros, short for macronutrients (proteins, fats, and carbohydrates), form the basis of Flexible Dieting/counting macros. These macros are the basis of all calories you consume (

     When getting started with counting macros the most important thing to calculate is your TDEE (Total Daily Energy Expenditure). It is the number of calories you burn in a day. Consistently eat less than this and you lose weight or eat more than this and you gain weight (healthyeater,com).

     There are number of ways to compute your macros but the good side of it is that a lot of apps have been developed to actually help you calculate your macro intake per day. Most of them will even require you to key in your daily activities, number of sleeping hours, workout (if there’s any) etc so you’ll be able to know if you are actually on track with your fitness goals.

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