Keto Shopping List for the UK (Foods Listed from Most to Least Ketogenic)

The foods below are listed from the most to the least ketogenic. As a result, 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. This is because 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. The first step is to 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:

• Morrisons and Aldi are the cheapest
• Asda (10% more expensive)
• Sainsbury’s and Tesco (20% more expensive)
• Waitrose is the most expensive

(Source: 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:

1. Meat and Seafood
2. Eggs and Dairy
3. Nuts and Seeds
4. Fruits and Vegetables
5. Fats and Oils
6. Salts and Minerals
7. Ketogenic Snacks
8. Ketogenic Drinks

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

Overall, 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 on a keto diet. 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. Therefore, 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. Have a look in the table below.

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 and seed oils (sunflower, canola, soybean, safflower, grapeseed).

The best types of oils to use are:

• Coconut Oil
• Avocado Oil
• Extra Virgin Olive Oil
• Macadamia Nut Oil

Top fats to use are:

• Ghee
• Lard
• Tallow/Beef Dripping

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.

Ketogenic Snacks

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.

It is important to remember to double check all snacks marked “Low Carb” or “Keto” as they do not always fit the goal of getting into ketosis.

• Ketone Bars 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 here).
• These Keto Bars are the only ketogenic bars on the market with very low protein and carbohydrate. You can buy them from the UK here. Otherwise, they can be shipped internationally from the main site in the US here.

You can search for products with specific net carb content. Most products have sugar alcohols (polyols) in place of sugars. Some polyols don’t count as carbs. Others, like Maltitol, do act like carbs.

Ketogenic Drinks

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.

• LowCarb Megastore 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 the Drinks & Shakes category, only some of their products are ketogenic friendly. The nutritional information is listed so you can check their carbohydrate and protein content.

Summary: The Takeaways

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 glucose levels is with a Freestyle Libre continuous glucose meter. You can track your blood ketone levels with the On Call Dual GK monitor.

It is safer to verify with these meters, however, most people do not due to the inconvenience and cost of the products.