One thing that holds true with almost any diet is that it can be challenging to stick to. Starting out on the keto diet can be a bit overwhelming at first. The never-ending list of foods to avoid, counting macros, and reciting the keto food pyramid by heart can make it feel like you have bitten off more than you can chew. But the truth is, the keto diet all boils down to cleaner eating and preparation. It’s natural to feel a bit discouraged at first, but there are helpful tools you can use to stay on track. Here are a few keto diet essentials everyone should have on hand to make life a bit easier.
Keto Pantry Must-Haves
Taking stock of your pantry and replacing refined items with wholesome food is the first thing on the agenda. Depending on your budget, it may take a bit of time to stock your keto pantry, but over time, it is do-able. You may already have some low carb items hiding on the top shelf. When you are ready to give your pantry an overhaul, here are a few top products to have on hand:
Coconut Oil
Anything coconut reigns supreme on the keto diet. It is high in fat, suitable for frying and is high in medium chain triglycerides or MCTs for short. MCTs are beneficial for getting into ketosis because the body absorbs and transports them directly to the liver to be used as energy or converted directly into ketones much faster than most fats.
Almond Flour
Almond flour is another keto pantry must-have. You may already know that bread or wheat flour is completely off-limits on the keto diet but it doesn’t mean you can’t enjoy an almond flour loaf or treat yourself to keto-friendly pancakes. This low carb grain-free alternative can be found in most supermarkets and will not affect most recipes when used as a substitute. A ¼ cup of almond flour contains only 2 grams of net carbs, 12 grams of fat, and 5 grams of protein.
Sugar Alcohols
You may have been disappointed to learn that table sugar is not keto-approved at all. However, you can still satisfy your sweet tooth with sugar alcohols. Unlike most sweeteners and sugar alternatives, some sugar alcohols are only partially absorbed by the small intestine, so the chances of them causing a spike in blood sugar are relatively low. Some sugar alcohols can affect glucose levels to some degree so it’s best to stick to ones that have a relatively low glycemic index like xylitol and erythritol. Both xylitol and erythritol can be used as a 1:1 replacement for table sugar in most recipes.
Other Keto Pantry Must-Haves
- Avocado oil
- Extra Virgin Olive Oil
- Canned tuna
- Canned salmon
- Smoked oysters
- Almonds
- Walnuts
- Pumpkin seeds
- Unsweetened peanut butter
- Coconut flour
- Chia seeds
- Ground Flaxseed
- Unsweetened Cocoa powder
- Pink Himalayan sea salt
- Coffee
- Keto-friendly dark chocolate without maltitol
Keto Kitchen Essentials
There are so many nifty kitchen gadgets on the market today. Some are designed specifically to help you achieve weight loss success, while others are old-time favorites that have made cooking and baking a breeze. These are a few essential kitchen items that will cut your keto meal preparation time in half.
Instant Pot
The instant pot is a must-have for any keto dieter. It is almost like a slow cooker but also functions as a pressure cooker, yogurt maker, and rice cooker. Basically, the instant pot can be used to sauté, steam, fry, and stew almost any type of protein and vegetables. There are thousands of instant pot recipes for delicious meals that can be made in 40 minutes or less from start to finish. Bone broth, which usually needs 24 hours or more to simmer, can be made in under 3 hours in an instant pot. It is an incredible piece of equipment that will save you a lot of time and effort when preparing your meals for the week.
Digital Food Scale
A digital food scale is essential for any keto dieter. In the beginning stages of the diet, keeping track of food and your macros is important to achieve weight loss success. A digital scale comes in handy when measuring your food, however, as time goes on, you will get the hang of how big your portions should be. The ingredients in most keto recipes, especially for baked goods, are measured in grams as opposed to cups and spoons. These recipes can be tricky to make because of the substitute flours and sugars, but a scale can help with precision.
Blender
A high-quality blender is the best investment you can make when it comes to the keto diet. It is great for whipping up wholesome smoothies and bulletproof coffee in an instant. Not to mention how wonderful it is for pulsing soups, making personalized spice mixes, and grinding erythritol into a fine confectioners sugar that can be sprinkled over baked goods.
Spiralizer
A spiralizer is a game-changer when it comes to making zoodles, the best alternative for all your favorite pasta dishes. All you have to do is cut the ends off of zucchini or summer squash, fix it into place, feed it into the blade by spinning the handle and voilà! You have noodled zucchini in under 8 seconds flat!
Other Handy Keto Kitchen Essentials
- Fat bomb silicone mold
- Immersion blender
- Cast iron skillet
- Chef’s knife
- Avocado slicer
- Meal prep containers
- Digital meat thermometer
- Egg poacher
Keto Health Essentials
Now that your keto pantry is stocked and your kitchen is equipped with all the gadgets you need to make keto meals in a flash, it’s time to move onto keto lifestyle essentials. These are a few items that will help boost your ketone production and make your weight loss journey easier:
Supplements
Taking a good quality keto supplement that contains BHB exogenous ketones and MCT oil will not only help maintain your state of ketosis but also ward off most symptoms associated with the keto flu. These tiny capsules pack a powerful punch when it comes to revving up your ketone production, boosting energy, increasing metabolism, and replenishing electrolyte levels in the body.
Apps
There are many apps that have been specifically developed to help you track and count the number of carbohydrates, fats, and proteins you are eating at every meal. Most of these nifty apps are free to download on any smartphone and can also be used as a way to track your progress based on your preferences and goals. Some even have built-in net carb calculators and some also provide external support by using social media and other networks to connect keto dieters across the world to each other. The trick is to find a keto app that works for you.
Water Bottle
This is a simple yet essential item for any keto dieter to have. It is vital to keep yourself hydrated especially when you are following a low carb diet. Investing in the right water bottle will encourage you to drink more water when you are out and about in the city or at the gym. There are thousands of water bottles on the market but it is best to look for a stainless steel insulated flask. Stainless steel is better than plastic because it helps to keep your water cold and is free from bisphenol A, an industrial chemical found in most plastic items. A glass water bottle will also do the trick but it may break and won’t keep your water cold throughout the day.
Keto Essentials: The Tools For Success
If you are feeling a bit overwhelmed, add a few of these must-have items to your shopping list. You will be amazed at how a few gadgets and appliances can make your weight loss journey a more enjoyable experience. With the right tools and knowledge, the keto diet can be mastered by anyone who is willing to try.
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