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The keto diet is an increasingly popular way to lose weight and improve health, but can become costly to follow over time.
Knowing how much a keto meal plan will cost is key to sticking within your budget and staying on track with it. Here are some tips on how to cut costs.
Meat
The keto diet is a very low-carb, high-fat plan that excludes most grains and is an excellent way to lose weight and improve health.
On the keto diet, lean and high-quality proteins such as beef and pork provide ample amounts of protein with few carbs than most other types.
Beef and pork products provide essential sources of zinc, iron, selenium, and B vitamins – with grass-fed beef being particularly high in these vital elements – making it an excellent addition to a keto diet plan.
One effective strategy for saving money when purchasing meat is buying in bulk from your local butcher shop, such as through beef shares which may cost as much as 33% less per pound than buying individually.
Vegetables
Vegetables are essential components of the keto diet, yet can be costly. Companies often raise prices for foods considered “diet friendly,” so it is wise to compare prices before making your final purchase decision.
Vegetables provide essential vitamins, minerals and phytochemicals that work to protect cells, lower cholesterol and keep vision healthy. Furthermore, vegetables contain fiber which makes you feel full and decreases blood sugar levels.
Vegetables contain potassium, an essential mineral that may help you manage high blood pressure. Try including foods like beet greens, white potatoes, tomatoes and spinach in your weekly meals to take full advantage of this essential mineral source.
Dairy
On a keto diet, there is an assortment of dairy options to select from such as cheese, butter, and cream.
Since these foods are high in both proteins and fats, it’s essential that you monitor your caloric intake. If you’re trying to lose weight, for instance, dairy should probably be avoided or limited to no more than a few servings each week.
However, if your goal is simply to maintain or improve your current weight or health status by adding foods with specific health benefits into your diet plan. Doing so could be an easy way of reaching this goal.
Dairy products contain calcium, vitamin D and other vital nutrients essential for body functioning properly; making dairy an ideal addition to a keto diet plan.
Dependent upon your tolerance level, small amounts of dairy may not adversely impact energy levels or cause digestive issues. For instance, lactose intolerants might find heavy cream (half and half) or ghee an ideal replacement for milk as an energy boost or digestive remedy.
Oils
At first glance, keto diets may seem costly; however, they can actually be relatively economical when planned correctly and executed on effectively. Shopping sales, planning meals carefully and selecting economical cuts of meat as well as purchasing low-cost fat sources like coconut oil or avocados is all that is needed to stay on the keto path and save money!
An internet search will reveal thousands of free keto recipes, meal plans and budget shopping advice. Some companies even provide quick-serving single-serve meals suitable for quick keto dieters with limited calorie needs.
Keto diets can help those seeking to shed extra weight quickly. But they’re also beneficial for people living with prediabetes or diabetes – according to a 2019 review from Journal of Clinical Lipidology, keto can also help lower blood sugar and insulin levels significantly.
The keto diet can also help curb your appetite, another beneficial result of cutting back on carbs. This allows you to meet your goals without feeling restricted in any way.