How Much Does the Keto Diet Cost?

The keto diet doesn’t have to be expensive if you’re willing to shop around. You can save money by shopping sales, opting for cheaper proteins and fats, buying produce in season, and cooking in bulk.

Some keto advocates recommend purchasing grass-fed meats and organic vegetables, but these items aren’t necessary for a successful keto diet.

Meat

When it comes to meat on the keto diet, being mindful of what you purchase and how much is prepared can be quite cost-effective. However, be aware that certain ingredients such as high-fat cheeses, butter, and bacon may have a higher price tag.

Cut back on costs by opting for grass-fed beef. Not only will your protein be leaner, but it’s also higher in vitamins and minerals.

Grass-fed beef is lower in calories than grain-fed beef, so you could save up to 18,000 calories annually by switching your source of meat!

Another way to save money on meat is by joining a beef share. These can typically be found at local farms or butcher shops and drastically reduce your per-pound meat costs.

Vegetables

Vegetables are an integral part of a ketogenic diet. Not only are they low in calories, but they also supply essential vitamins and minerals that keep your body running optimally.

They provide an abundant supply of potassium, dietary fiber, folate and antioxidants. Not only that but they have been known to lower your risk for certain types of cancer, improve blood pressure and stimulate digestion as well.

Eating a variety of vegetables, such as green leafy types (like kale and collards), red peppers, broccoli and cauliflower is recommended to protect your eyes against age-related macular degeneration (AMD). These veggies contain carotenoids like lutein and zeaxanthin that may help shield you against AMD.

Dairy

Dairy products tend to be high in carbohydrates and should not be included on a keto diet due to their high carb content. Dairy milk in particular poses problems due to its high lactose content – an added sugar that’s prohibited on this plan.

The good news is that there are plenty of low-carb, keto-friendly alternatives to milk on the market. You may be surprised to know that some plant-based milks can actually fit within your calorie budget if they’re unsweetened.

However, be mindful of evaporated and condensed milks which often contain sugar. While they provide a convenient, budget-friendly solution for thickening recipes, be mindful not to consume too much of them at once.

Oils

Keto is a low-carb, high-fat diet designed to put your body into ketosis. It requires an extremely strict intake of fats with moderate protein intake and very few carbohydrates.

Fortunately, there are plenty of budget-friendly keto foods you can purchase at your local grocery store or discount grocery chain to help reduce expenses. These include eggs, canned fish, cheaper cuts of meat, bulk nuts and seeds as well as coconut milk.

In addition to these foods, avocado oil can be used for cooking and drizzling on keto-friendly meals for an added dose of monounsaturated fats and antioxidants. Furthermore, avocados provide a good source of vitamin E and potassium – both essential nutrients on the keto diet.

Other Ingredients

It can be easy to be seduced by the keto diet‘s promises of rapid weight loss and health benefits, but many people fail to realize how expensive following a ketogenic diet can be. Common ketogenic ingredients like steak, fatty fish, and cheese tend to raise grocery expenses significantly. To save money on groceries, opt for cheaper proteins and fats; buy in bulk; and eat seasonally whenever possible.

Fortunately, you can still follow a keto diet without breaking your budget. The key is to limit high-fat foods and instead opt for heart-healthy sources of fat like avocado oil. Other possible choices include coconut, olive oil and extra-virgin oil. Factor offers prepared keto meals which save time and money both; those can be ordered in bulk and delivered directly to your door.