Following a ketogenic diet in the UK is as easy as in the U.S. but the brands and variety of ketogenic foods differ.
Below you will find a complete shopping list of where you can buy every food you may need on a ketogenic diet.
The foods are listed from the most to least ketogenic. This will help you optimize ketosis based on their carb and protein content.
Foods that contain higher amounts of carbohydrates and protein will rank lower. Both carbs and proteins can prevent you from entering ketosis. Excess protein consumption converts to glucose which impacts ketosis.
If you are following Weston A. Price or an organic principles protocol see this
paleo keto shopping list
Where to Go to Buy Your Shopping List Items
Most items are available in your local supermarket and will vary in price. Choose your supermarket based on your price preference and budget. All, except Aldi, have online shopping and home delivery services.
From least expensive to most expensive the supermarkets are:
are the cheapest
(10% more expensive)
(20% more expensive)
is the most expensive
Price audit by Guardian Money 2014
Basic Ketogenic Diet Shopping List
In general, basic food products don’t differ much between brands and produce. Yet, sometimes there are differences between the same products. We have included these ranges for carbohydrates, fat and protein. This will show how ketogenic the product is.
The following are covered:
The more you stick to the food groups higher up the page the easier it will be to get into ketosis. It is the same principle within each list. Favor foods at the top of the tables for the highest ketogenic foods.
Meat and Seafood
The fatty cuts of meat are your friend, as well as oily fish. Lean meats and seafood are fine, as long as you add a lot of fat to them.
Limit your lean meat intake as these cuts are rich in protein and excess protein can turn into glucose. This will interrupt ketosis.
Eggs and Dairy
Eggs and dairy products are quite versatile. They are easy to prepare and provide a cheaper alternative to meat and fish. Both dairy and egg protein are quite insulinogenic and can knock you out of ketosis. Make sure not to eat too much at any given meal and balance them out with plenty of fats.
Nuts and Seeds
Nuts and seeds are great options to eat on the go, as they need no preparation. Some varieties contain a high amount of carbohydrates so watch out for this.
Fruits and Vegetables
Berries and most above-ground vegetables are low in carbohydrates. They contain negligible amounts in the form of dietary fiber. Starchy root vegetables and sweet fruit are high in carbohydrates, avoid these.
Fats and Oils
Fats and oils should be used for cooking or to add extra fat calories to a meal lacking in it, such as lean meats or salads. Choose oils that are high in saturated fat or monounsaturated fat. Stay away from trans fats and oils that are high in polyunsaturated fat such as vegetable oils.
The best oils to use are, coconut oil, avocado oil, extra virgin olive oil and macadamia nut oil.
The best fats to use are ghee, lard and tallow.
Salt and Minerals
Consuming salt is important on a ketogenic diet. Stay away from table salt. Choose a salt that has a high mineral content such as Himalayan pink salt or Celtic sea salt. Add it to your meals or dissolve it in your water to stay hydrated throughout the day. The recommended intake of salt is 3-5g per day.
Keto specific products are starting to become available in the UK. Alongside this, there are a wide variety of low carb products available both online and in store.
Double check all snacks marked “Low Carb” as they do not always fit the goal of getting into ketosis.
from Ketosource are the first snack bars tested to confirm they are 100% ketogenic. They have zero glycemic response and increase blood ketones within 30 to 60 minutes (see the trial results on this
are the only ketogenic bars on the market with very low protein and carbohydrate. You can buy them from the UK
when stock is available. Otherwise, they can be shipped internationally from the main site in the US
come in 9 flavours, they are available at Asda and Boots stores, or can be ordered online
Day Break Bars
come in 4 flavours, they are available at Tesco, Asda and Boots stores, or can be ordered online
come in 4 flavours, and are available from many stores across the UK. You can find them in Tesco, Asda, Sainsbury’s, Boots, Superdrug, Wilkinsons and Holland & Barrett. They can also be ordered
offers a wide range of products. The nutritional value is listed for each product. It is an online store and everything can be ordered on the site, however, you have to register to place an order.
You can search for products with specific net carb content. Most products have sugar alcohols (polyols) in place of sugars. These sugar alcohols contain calories and carbohydrates. Make sure to count these in your total daily intake if you are on a low carb or ketogenic diet plan.
Low carb shakes, hot and cold drinks are available from many sources in the UK. They contain carbohydrates, mostly in the form of sugar alcohols. However, they can be part of a ketogenic diet.
offer ketogenic shakes with very low carbohydrate content. They come in 3 different flavours and can be ordered on their site. They can be ordered on their site. However, international shipping can be expensive at about 20 US dollars per order. Ordering in bulk is ideal. The nutritional value and ingredient list can be checked
offers a wide variety of low carb hot and cold drinks as well as shakes. The nutritional value is listed for each product. It is an online store and everything can be ordered on the site, however, you have to register to place an order. In their
Drinks & Shakes category
, only some of their products are ketogenic friendly. The nutritional information is listed so you can check their carbohydrate content.
Focus on the top end of the food lists above to get in and stay in ketosis.
To be sure that you are in ketosis and benefiting from this plan, track your blood glucose and ketone levels.
The current gold standard to track your levels is with a
Freestyle Optium blood glucose and ketone meter
It is safer to verify with this meter, however, most people do not due to the inconvenience and cost of the products.
Are there ketogenic items you are looking for but haven’t found here? Or have you found other basic ketogenic products not here? Let me know in the comments below!
This is is a syndicated post. Read the original at ketosource.co.uk