The ketogenic diet, or keto, is a popular low-carb diet that has gained traction in recent years. It involves a drastic reduction in carbohydrate intake, with less than 50 grams of carbs consumed per day, and a high intake of fats, which make up 70% to 80% of the diet. While keto is an effective way to lose weight quickly, it is very restrictive and may not be a practical long-term option. A less restrictive alternative is a low-carb diet, which typically includes between 50 to 150 grams of carbs per day. This diet is easier to maintain and can still lead to weight loss, making it a more sustainable option for most people.
Characteristics | Values |
---|---|
Carbohydrate intake | 50-150 grams per day |
Protein intake | 40-50% of calories from protein |
Fat intake | 30-40% of calories from fats |
Calorie intake | 2000 calories per day |
Food choices | Meat, fish, poultry, eggs, leafy vegetables, nuts, seeds, dairy, plant-based milk, coffee, tea |
Benefits | Weight loss, improved cardiovascular health, reduced cravings, lower blood sugar and insulin levels |
Risks | Nutrient deficiencies, liver problems, kidney problems, constipation, fuzzy thinking, mood swings, increased cholesterol levels |
What You'll Learn
The cheapest keto-friendly foods
The ketogenic diet, or keto, is a low-carb, high-fat diet that can be expensive to maintain. However, there are ways to follow a keto diet on a budget. Here are some tips for finding and incorporating cheap, keto-friendly foods into your diet:
Buy in bulk
Purchasing foods in bulk can help reduce costs. Nuts, seeds, shredded coconut, cooking oils, and meats can often be found at discounted prices when bought in bulk.
Look for sales
Keep an eye out for sales on keto-friendly foods and stock up when you find them. Meats, vegetables, avocados, and non-perishable goods like nuts, seeds, and oils can often be found on sale. Buy extra and store them in your freezer or pantry for later.
Buy seasonal and frozen vegetables
Seasonal and locally grown vegetables tend to be less expensive than out-of-season produce. Plan your meals around when certain non-starchy veggies, like zucchini, broccoli, cauliflower, and asparagus, are in season. Frozen fruits and vegetables are also usually more affordable than fresh and have a longer shelf life.
Choose cheaper proteins
Eggs are an affordable, keto-friendly food that can be used in a variety of meals. Canned fish, such as tuna, and cheaper cuts of meat, like chicken thighs, pork chops, and ground beef, are also budget-friendly options.
Skip the packaged keto foods
Keto-compliant foods like meal replacement bars, fat bombs, or shakes tend to be expensive and are not necessary for a successful keto diet. It's more cost-effective to stick to whole foods and make your own meals and snacks.
Buy generic brands
Skip the name brands and opt for generic alternatives, which tend to be cheaper while offering the same quality.
- Eggs
- Canned tuna
- Chicken thighs
- Pork chops
- Ground beef
- Cottage cheese
- Plain full-fat Greek yogurt
- Nuts (almonds, walnuts, pecans, etc.)
- Seeds (sunflower seeds, hemp seeds, etc.)
- Oils (avocado oil, olive oil, coconut oil)
- Non-starchy vegetables (zucchini, broccoli, cauliflower, asparagus, etc.)
- Frozen fruits (raspberries, strawberries, blueberries, etc.)
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Low-cost alternatives to popular keto foods
The ketogenic diet can be expensive, with popular keto foods like meat, avocado, and coconut carrying high price tags. However, there are plenty of low-cost alternatives that can help you stick to your keto diet on a budget. Here are some tips and suggestions for low-cost alternatives to popular keto foods:
- Buy in bulk: Buying foods in bulk can help you save money. Look for items like nuts, seeds, shredded coconut, and cooking oils, which can often be purchased online or at discount stores in large quantities.
- Shop sales and stock up: Keep an eye out for sales on keto-friendly foods like meats, vegetables, and avocados. If you have the storage space, stock up on these items and freeze what you don't use right away.
- Opt for frozen produce: Frozen fruits and vegetables, such as berries, cauliflower, and broccoli, are often more affordable than their fresh counterparts and have a longer shelf life, reducing waste.
- Choose cheaper proteins: Eggs are a budget-friendly keto option and can be used in a variety of meals. Canned fish, such as tuna, and cheaper cuts of meat, like chicken thighs and pork chops, are also more affordable alternatives.
- Skip packaged keto foods: Keto-friendly ice creams and snacks can be expensive. Instead, focus on whole foods and treat these items as occasional indulgences.
- Buy in-season and local produce: Seasonal and locally grown vegetables tend to be less expensive than out-of-season produce. Plan your meals around what's in season to save money.
- Meal planning and prep: Planning your meals in advance can help you avoid unnecessary purchases. Preparing meals or meal components ahead of time, such as boiled eggs or shredded chicken, can also help you stick to your keto diet and reduce the temptation to order takeout.
- Rice: Instead of rice, use cauliflower rice. Cauliflower is a low-carb, nutrient-dense alternative that can be shredded and used in place of rice or mashed potatoes, or as a pizza crust.
- Pasta: Traditional pasta is high in carbs. Try spiralizing vegetables like zucchini, cabbage, or eggplant to make zucchini noodles ("zoodles") or experiment with other vegetable alternatives. Spaghetti squash is also a great low-carb substitute for spaghetti.
- Peanut butter: Natural peanut butter without added sugars is not very keto-friendly. Opt for other nut butters like almond, macadamia, or hazelnut butter, which are better low-carb spreads.
- Flour: Nuts and seeds can be used as flour alternatives. Some good options include pecans, chia seeds, macadamia nuts, flax seeds, and walnuts, which are high in healthy fats and low in carbs.
- Pizza: Use a veggie pizza crust made from cauliflower, zucchini, or broccoli. Top it with cheese, garlic, and pepperoni for a tasty keto-friendly treat.
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Budget-friendly keto meal plans
The keto diet is often associated with expensive ingredients like avocados, fatty fish, and grass-fed beef. However, with thoughtful planning and smart shopping, it is possible to stick to a keto diet on a budget. Here are some tips and meal ideas to help you create a budget-friendly keto meal plan:
Tips for Budget-Friendly Keto Shopping:
- Pick cheaper meats: Instead of chicken breast, opt for wings, chicken thighs, or ground beef. These options are usually more affordable and can often be found in higher quality grades like organic for a reasonable price.
- Keep it simple: The fewer ingredients a meal has, the less you'll spend. Bulk shopping for a few meats and low-carb vegetables can help you save money and reduce waste.
- Make a list: Plan your meals in advance and create a shopping list to avoid impulse purchases and unnecessary spending.
- Look for deals: Be on the lookout for sales and discounts on items on your list. Buying in bulk and freezing items for later can help you save money.
- Cook at home: Cooking at home is significantly cheaper than eating out or ordering takeout.
Budget-Friendly Keto Meal Ideas:
Breakfast:
- Eggs and bacon
- Low-carb breakfast casserole
- Scrambled eggs with cheese
- Frittata cups with scallions and cheese
- Fried eggs with veggies
- Keto frittata with spinach
Lunch:
- Bunless cheeseburger with avocado
- Chicken salad
- Kielbasa and cabbage skillet
- Chicken wings with blue cheese dressing
- Tuna casserole
Dinner:
- KC chili with bacon
- Pork chops with cauliflower rice
- Cheesy pork-stuffed mushrooms
- Steak and veggie kebabs
- Hamburger gratin
With a little planning and creativity, you can enjoy a budget-friendly keto diet without sacrificing taste or nutrition.
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Tips for saving money on keto
The ketogenic diet, or keto, is a popular eating style that restricts carbohydrates. It is often used for weight loss and to help manage health conditions like diabetes and epilepsy. While keto can be effective, it can also be expensive due to its emphasis on high-fat foods. Here are some tips to help you save money when following a keto diet:
Choose affordable sources of fat
Keto is a high-fat diet, with 70% to 80% of daily calories coming from fats. Prioritize affordable sources of healthy fats, such as olive oil, avocados, nuts, and seeds. These can be purchased in bulk or when on sale to further reduce costs.
Include cheaper protein sources
While keto emphasizes fat, it is important to include adequate protein. Lean protein sources like eggs, poultry, and fish are generally more affordable than red meat and can help you stay within your budget.
Be mindful of your vegetable choices
Keto-friendly vegetables like leafy greens, broccoli, and cauliflower are often affordable and versatile. However, some keto-approved vegetables like avocados and olives can be more expensive. Balance your choices to stay within your budget.
Limit expensive specialty items
Keto-specific products like shakes, bars, and specialty flours can be expensive. Focus on whole foods and make your own keto-friendly snacks and meals whenever possible to save money.
Plan and prepare meals in advance
Meal planning and preparation can help you stay on track and reduce the temptation to order takeout. Cook in batches and freeze meals for later to save time and money.
Look for deals and discounts
Take advantage of sales, coupons, and discounts when purchasing keto-friendly foods. Shop around at different grocery stores to find the best prices, and consider buying in bulk for non-perishable items.
Remember, it is important to consult with a healthcare professional before starting any restrictive diet like keto, and be sure to prioritize your health and nutrition while also being mindful of your budget.
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The cheapest low-carb foods
Eating a low-carb diet doesn't have to be expensive. Here are some tips for keeping costs down while sticking to a low-carb diet:
Eggs
A carton of eggs is a great, affordable option for a low-carb diet. For less than $3, you can have up to six breakfasts or lunches covered. You can poach, scramble, or fry them, or even make a frittata or omelet.
Peanut butter
Peanut butter is another cheap, nutritious option. A jar of fresh peanut butter (which just contains peanuts and maybe a little salt) usually costs less than $4, and one serving is two tablespoons. You can also find cheaper options with added sugar and hydrogenated oils to extend the shelf life.
Cottage cheese
Cottage cheese is a versatile, inexpensive option for a low-carb diet. For less than $4, you can buy a large container and use it for breakfast, as a dip for veggies, or in recipes like lasagna or stuffed chicken breast.
Olives
Olives are a delicious, nutritious, and cheap option. A jar of brine-cured manzanilla olives is around $3, and one serving is a half-cup. You can snack on them as-is or make a quick tapenade to spread on sandwiches or stuff into mushrooms.
Broccoli
Broccoli is a versatile and affordable vegetable. You can use the leaves in a salad or smoothie, the stems as dippers or chips, and the florets can be cooked in a variety of ways. A pound of broccoli typically costs less than $3, and frozen broccoli is also inexpensive.
Onions
Onions are another cheap, flavorful option that can be used in a variety of dishes. A bag of onions usually costs less than $4, and they can last a month or more when stored in a cool, dark place.
Canned tomatoes
Canned diced tomatoes are a budget-friendly option, typically costing around $2 per can. They're perfect for adding to recipes like omelets, soups, or casseroles.
Deli meat
Deli meat is a convenient and affordable low-carb option, usually costing less than $4 per half-pound. Look for varieties like turkey, ham, chicken, or roast beef, and avoid those with added sugar or other preservatives.
In addition to these specific foods, there are some general tips for keeping costs down on a low-carb diet:
- Keep meals simple. The fewer ingredients a recipe requires, the less money you'll spend.
- Choose cheaper cuts of meat, like ground meat or chicken thighs, or buy a whole chicken and cut it into pieces yourself.
- Buy seasonal produce when possible, and stock up on sales. Use fresh vegetables when they're in season, and opt for frozen the rest of the year.
- Bulk up your recipes with inexpensive greens like cabbage, frozen spinach, or chopped kale.
- Swap noodles for spiralized vegetables like zucchini or carrots.
- Use cauliflower as a low-carb alternative to rice.
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Frequently asked questions
Here are some tips for doing keto on a budget:
- Buy in bulk.
- Look for sales and stock up on discounted items.
- Buy cheaper cuts of meat.
- Buy in season and eat in season.
- Opt for cheaper proteins like eggs.
- Skip the packaged keto-friendly foods.
- Buy cheaper store brands.
- Buy frozen or canned fish instead of fresh.
- Buy cheaper alternatives like regular cheese instead of specialty cheeses.
- Buy in bulk from wholesale stores like Costco.
- Buy keto-friendly nuts, like almonds and walnuts, in bulk.
Here are some cheap keto-friendly foods:
- Eggs
- Canned fish
- Cheaper cuts of meat
- Bulk nuts
- Seeds
- Coconut milk
- Non-starchy vegetables that are on sale or frozen
- Black soybeans
- Frozen berries
Here are some cheap keto meal ideas:
- Chicken wings
- Hamburger gratin
- Chicken soup with shredded chicken, broth, celery, garlic, and herbs
- Pork chops with sautéed green beans and almonds
- Lettuce cups with ground turkey, frozen non-starchy vegetable mix, and plain Greek yogurt