‘Ketogenic Shopping’ is fairly straightforward.
At the start however, it can help to have a list of the good things to buy (keto-GO-GOs) and the things which are higher in carbs, thereby posing risks to ketosis (keto-NO-NOs)!
For specific foodstuffs, the New Atkins Carb Counter is a brilliant tool! It calculates the ‘net carbs’ of any food for you; which can often take away the guesswork! (More on ‘net carbs’ in a later post…)
In this blog, I aim to provide a quick reference-guide as to what to put into your shopping-basket; starting this week with vegetables.
As the guide is ‘quick reference’, it doesn’t detail the exact carb-count per item; rather groups them into three classifications:
- Keto-GO-GO-GO: 2g or less
- Keto-GO-GO: 5g or less
- Keto-GO: 8g or less
- Keto-NO-NO: 8g or more!
The below details ‘total carbs’ (not net). The reason for this? Net carbs will always be a lower figure. If you start with the higher of the two, you’ll never go wrong!
Keto-GO-GO-GO! – under 2g total carbs (not net) per 100g:
Broccoli (Green & Purple)
Cabbage (Green, Spring, Chinese not Red!)
Lettuce (Romaine, Cos, Iceberg & other ‘Leafy Greens’)
Keto-GO-GO! – under 5g total carbs (not net) per 100g:
Artichoke (Globe – Boiled or Tinned)
Asparagus (Boiled & Canned)
Beetroot (Raw, not Pickled or Cooked)
Cabbage (Red, Savoy, White)
Green Peppers (Capsicum)
Celeriac (Americans call Celery-Root)
Baby Sweetcorn (not Boiled or Tinned)
Tomatoes (Tinned, Cherry & Salad)
Keto-GO! – under 8g total carbs (not net) per 100g:
Red Pepper (Capsicum)
Carrots (Boiled & Raw)
Keto-NO-NOs – over 8g total carbs (not net) per 100g. Best avoided on a ketogenic diet!:
Sweetcorn (Tinned or Boiled, not Baby)
If you look at the GO-GO sections, you’ll notice that anything green will pretty much be fine to eat!
How much of these should you eat?
GO-GO-GO: the name says it all! As much as you like!
GO-GO: a healthy portion-size (picture a handful), but don’t overdo it!
GO: be a little sparing. A small handful, especially when you’re trying to lose weight.
NO-NO: need I say more?
I hope this helps and thanks for reading,