The Keto Diet Shopping List

If you have read most my articles (which I am sure you have 😊) you would now I am not a fan of the typical keto diet.

Why Dr. Bramwell? It is one of the hottest diets out there with famous people like Halle Berry, LeBron James, and Megan Fox using the diet to lose weight, it must work right?

I am glad you asked. When I look at a diet, I look at how sustainable it is in the long term. By that are you going to be eating the same way 2 years from now?

The ketogenic diet is designed to have us burn through our fats stores for fuel instead of carbohydrates. Glucose is the readily available form of carbs and glycogen is the long-term carbohydrate storage unit in our bodies. By eating a low carbohydrate and high fat and protein diet and adhering to strict restrictions especially on simple carbohydrates, one can stay in ketosis of “fat burning mode”.

After about 2 days, the glucose stores in our blood and glycogen stores in the liver should be exhausted to the point where our body uses ketogenesis (the creation of energy from fats) as the primary source of energy. As long as you are keeping your carbohydrate consumption low, your body should stay like this.

Do you really think that for the rest of your life you are never going to indulge in pizza, fruits, or a nice piece of pumpkin pie? Sure…..

Also remember that the keto diet can be on the expensive side as meats and cheeses are generally more expensive that grains, veggies, fruit and beans. Unless of course you are LeBron James and have the money to spare.

Again, not a sustainable diet in my opinion.

Types of Keto Diets

According to Healthline, the 4 main types of keto diets are the following:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

While these diets have shown results, I personally could not eat less than 70g of carbohydrates for the rest of my life (one small bowl of pasta or a muffin).

My Twist to the Keto Diet


There are good or “complex” carbohydrates that you are going to be missing out on if you follow these typical keto diets above. Not all carbohydrates are bad like the simple sugars found in cookies, candies, and sodas.

These complex carbohydrates like: oatmeal, beans, quinoa, whole grain bread/pasta, and fruits have a lot to offer.

First, they contain fiber which slows down digestion making you feel fuller thus having less hunger cravings.

Secondly, they contain many essential B-vitamins, Magnesium, and folate needed for healthy bodily function.

Third, they just taste good hahaha.

IN ALL, I believe the nutritional benefits of eating complex carbohydrates outweighs the negatives. That said, keep in moderation.

If you are truly on the keto diet complex carbs should be less than 20% of the food on your plate.

Now, here is my own shopping list on what I would eat if I was doing the keto diet. This list come from both patient and personal testimony. I will include a list of some items you and your wallet can do without.

Dr. Bramwell’s Keto Shopping List

Carbohydrates (Yes, I know, but you are doing my Keto diet!)

Carbohydrates may be public enemy number one when it comes to the keto diet, but I still think you cannot ignore them. Eating wholesome veggies and fruit give you vitamins, antioxidants and fiber that you simply cannot get from meats, nuts and cheeses.

Plus, the wholesome grains are filled with magnesium, fiber, and phosphorous that our body needs to function.

Just make sure you are not eating big bowls of pasta or quinoa with every meal 😉

  • Kale
  • Brussel sprouts
  • Broccoli
  • Cauliflower
  • Yams
  • Sweet Potatoes
  • Carrots
  • Berries (strawberry, blueberry, blackberry)
  • Mango
  • Watermelon
  • Quinoa
  • Whole grain bread, rice, and pasta (avoid anything with enriched flower as an ingredient)
  • Lentils


The key with protein is making sure they come from clean sources. What do I mean by that?

Processed meats (deli meats, pepperoni, bacon, etc..) should be avoided if possible.

The meats you want to eat should come from organic or free-range farms that actually raise their animals correctly without using pesticides, steroids, and other hormonal agents.

When it comes to cooking the meat make sure it is cooked in some kind of vegetable oil before baking or broiling and off course seasoned well.

Eggs should be made with half of the yolks (yellow part) removed.

Do not forget about beans! They are probably the cleanest protein on the list as they are low fat and cholesterol while high in protein and fiber!

  • Grass fed lean beef (less than 15% fat)
  • Salmon
  • Tuna (fresh or packaged)
  • Shrimp
  • Chicken
  • Eggs
  • Beans


The best fats are the unsaturated kind, they lower the amount of bad cholesterol, do not stick to our blood vessels and are very good for heart health. Saturated fats are the enemies as these fats are going to cause atherosclerotic plaques that impede blood flow.

All of the fats on the list are very healthy, watch out for saturated fats like bacon, pork products, fatty red beef, fried meats, and meats cooked in fat/lard/butter.

  • Plain Greek yogurt
  • Cottage cheese
  • Nuts (almonds, cashews, walnuts, pecans, pistachios, macadamia nuts)
  • Seeds (sunflower, pumpkin seeds, flaxseeds, chia seeds)
  • Olive oil
  • Avocados
  • Dark chocolate
  • Coconut Oil

Optional Things to Consider

  • Medium Chain Triglyceride (MCT’s)

This is a supplement meant to put you into ketosis faster. However, they can cause diarrhea and upset stomach if taken on an empty stomach or if you take too much.

Christian Bramwell

Author BIO


Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.

NPI (Doctor proof number) 1336632918 NPI Number:

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