Madeleine Hull
The ketogenic diet, or keto diet, is a high-fat, low-carb eating plan that has become increasingly popular. While some popular keto foods can be expensive, it is possible to follow the keto diet on a budget. The cost of following a ketogenic diet depends on where you shop, how you shop, and your calorie needs. This article will explore the financial implications of the keto diet and provide tips for saving money while adhering to this eating plan.
| Characteristics | Values |
|---|---|
| Expensive specialty foods required | No |
| Cost | Depends on food choices, where you shop, how you shop, and your calorie needs |
| Cost-saving strategies | Shopping sales, buying in bulk, choosing cheaper proteins and fats, planning meals, choosing inexpensive cuts of meat, opting for low-cost fats, buying vegetables in season |
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What You'll Learn
Cost of keto-friendly foods
The ketogenic diet is a high-fat, low-carb eating plan that has become increasingly popular. Some people assume that keto is an expensive diet to follow, but this is not necessarily true. While some keto foods can be expensive, there are plenty of ways to follow the keto diet on a budget.
The keto diet involves limiting carbs to fewer than 50 grams per day and increasing your fat intake. As a result, the diet tends to include a lot of animal products, fats, and other low-carb foods like avocado and coconut. These foods can be costly, especially for those with a limited grocery budget. However, there are several strategies to make the keto diet more affordable.
Firstly, it is important to note that no expensive specialty foods or supplements are required for the keto diet. While companies have developed keto-compliant foods like meal-replacement bars, fat bombs, or shakes, these are not necessary for success on the keto diet. Instead, it is possible to create keto-friendly meals using budget-friendly ingredients. For example, chicken thighs tend to be one of the more affordable meats, and choosing cheaper cuts of meat, like a roast instead of ribeye, can help reduce costs.
Additionally, buying foods in bulk can be a great way to save money on the keto diet. Purchasing large quantities of keto staples like meat, eggs, oils, and nuts can help cut down on expenses. Planning meals in advance and shopping sales can also help make the keto diet more affordable. By only buying what's on sale and incorporating cheaper keto-friendly foods like butter, it is possible to stick to a budget while still adhering to the keto diet.
In conclusion, while some keto foods can be expensive, there are plenty of budget-friendly options available. With smart shopping strategies and meal planning, it is entirely possible to follow a keto diet without breaking the bank.
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Budgeting for keto
The ketogenic diet, or keto diet, is a high-fat, low-carb eating plan. While some keto foods can be expensive, it is possible to follow the keto diet on a budget.
Plan your meals
Planning your meals in advance can help you save money. You can take advantage of sales and discounts by knowing what you need in advance. Planning your meals also helps you avoid buying unnecessary food items that might be tempting in the moment but are not actually needed.
Shop sales
Check the weekly flyer before going to the store and take advantage of sales and discounts.
Buy in bulk
Purchasing foods in bulk can help you save money. Buying food in large quantities, also known as bulk shopping, is a great way to fill your fridge while cutting costs.
Choose cheaper meats and fats
You can save money by choosing cheaper meats, such as chicken thighs instead of boneless skinless chicken breasts, or pork shoulder roast instead of bone-in pork chops. You can also opt for cheaper fats.
Cook at home
Cooking at home can be cheaper than eating out or ordering takeout. You can also make keto versions of your favourite takeout dishes at home.
Buy seasonal vegetables
Buying vegetables that are in season can also help you save money.
Sample budget
According to one source, a keto diet can cost around $150 to $200 per month per person, or $5 to $10 per day.
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$13.35 $19.99
Keto meal planning
The ketogenic diet can be expensive, but it doesn't have to be. While some popular keto foods can be costly, there are plenty of ways to follow a keto diet on a budget.
Firstly, planning your meals and shopping smart are great ways to save money. Before you go shopping, check what ingredients you already have and make a list of what you need. Then, only buy what's on sale. You can also save money by buying in bulk, choosing cheaper proteins and fats, and opting for low-cost vegetables that are in season.
Some keto meal planning tips include cooking several servings at once and refrigerating or freezing leftovers for another day. This saves time and money. You can also try no-cook meals, such as sliced deli meats, cheeses, and vegetables.
- Eggs
- Butter
- Meat (choosing cheaper cuts)
- Oils
- Non-starchy vegetables
- Avocados
- Coconut
- Nuts
With some adjustments and planning, it is possible to stick to a keto diet without breaking the bank.
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Expense of keto supplements
The ketogenic diet restricts carbohydrates, limiting the number of nutrients one may consume. This may lead to nutrient deficiencies, so supplements are often required.
Magnesium is a popular supplement for keto dieters. It boosts energy, regulates blood sugar levels, and supports the immune system. It also helps reduce muscle cramps, difficulty sleeping, and irritability, all of which are common symptoms experienced during the transition to a ketogenic diet. The recommended daily intake of magnesium is 310-320 milligrams for women and 400-420 milligrams for men. While some keto-friendly foods, such as spinach, broccoli, and kale, contain magnesium, they may not be sufficient to meet daily requirements. Magnesium supplements can be purchased in various forms, including magnesium glycinate, magnesium gluconate, and magnesium citrate.
Another supplement that can be beneficial for keto dieters is Medium-Chain Triglycerides (MCTs). MCTs are metabolized differently than long-chain triglycerides, which are commonly found in food. They are quickly broken down by the liver and enter the bloodstream, providing a fuel source for the brain and muscles. MCT oil, derived from coconut or palm oil, is a concentrated source of MCTs and can be easily added to shakes, smoothies, or taken by the spoonful.
Omega-3 fatty acid supplements are also recommended for keto dieters. They have been shown to reduce inflammation, lower heart disease risk factors, and improve the fatty acid profile. When choosing an omega-3 supplement, opt for a reputable brand that provides a combined 500 mg of EPA and DHA per 1,000 mg serving.
Calcium supplements are also worth considering, as dairy products, which are high in calcium, are also typically high in carbs and not keto-friendly. Adults aged 19-50 are recommended to consume 1,000 milligrams of calcium daily, while women over 51 should aim for 1,200 milligrams.
Fiber supplements are another important consideration for keto dieters, as whole grains, fruits, legumes, and vegetables, which are good sources of fiber, are also high in carbs. Women should aim for 25 grams of fiber per day, while men need 38 grams.
The cost of these supplements can vary depending on the brand, quality, and dosage. It is always recommended to consult with a healthcare professional before starting any new supplement to ensure safety and efficacy.
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Saving money on keto
The ketogenic diet can be expensive, but it doesn't have to be. Here are some tips for saving money while following a keto diet:
Planning and Shopping Smart
Planning and shopping wisely are essential for saving money on the keto diet. Making a meal plan before shopping can help avoid unnecessary purchases, and prepping meals ahead of time can prevent expensive take-out orders. Tracking costs is also important for staying within a budget.
Buying in Bulk
Purchasing foods in bulk is a great way to save money on the keto diet. Buying in bulk can be cheaper per pound, and it fills your pantry and fridge while cutting costs. However, it is important to only buy in bulk what you have room to store and will consume before it expires.
Shopping Sales and Seasonal Produce
Shopping sales and stocking up on discounted items is a smart way to save money on keto. Buying seasonal and locally grown produce is also more affordable than out-of-season vegetables.
Choosing Affordable Foods
Some affordable keto-friendly foods include eggs, canned fish, cheaper cuts of meat, nuts, seeds, coconut milk, and non-starchy vegetables. Frozen fruits and vegetables are also more affordable and last longer than their fresh counterparts.
Embracing Leftovers
Leftovers are a great way to save money on keto. Batch cooking and embracing leftovers can help save both time and money. A whole chicken, for example, can provide several days' worth of nutritious fat and protein.
Avoiding Unnecessary Expenses
Organic foods and specialty products are not necessary for the keto diet and can increase costs. It is possible to follow a keto diet with conventional (non-organic) produce and proteins, and generic brands can offer the same quality as name brands for a lower price.
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Frequently asked questions
The ketogenic diet can be expensive, but it doesn't have to be. While some popular keto foods can be expensive, there are plenty of ways to do the keto diet on a budget.
You can save money by shopping sales, planning your meals, choosing more inexpensive cuts of meat, opting for low-cost fats, buying vegetables in season, and buying in bulk.
Chicken thighs are generally one of the more budget-friendly meats you can buy. Other cheap foods to eat on keto include butter, eggs, and pork shoulder roasts.
