The Ultimate Guide to Doing Keto for Free

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How to do Keto for Free?

The ketogenic diet, or keto for short, is all the rage right now. Not only has it been proven to be an effective way to lose weight, but it also has several other health benefits. However, many individuals are reluctant to try the diet because of the perceived high cost associated with it. But fear not, because it is possible to follow the keto diet on a budget. In this blog post, we will delve into three methods of how to do keto for free.

Method 1: Plan your meals

Planning your meals is a crucial aspect of following any diet, but it becomes even more so when on keto. Planning ahead ensures that you avoid impulsive food purchases and stick to your shopping list, thereby avoiding any unnecessary expenses. Start by setting a budget for your groceries and aim to stay within it. Then, draw up a meal plan for the week that includes all the necessary ingredients, making sure you have a balanced mix of protein, healthy fats, and low carbohydrate vegetables.

Additionally, you can repurpose leftovers from your meals to make the most of your ingredients. For example, a chicken roast can be turned into a salad, sandwich, or even soup. You’ll also want to invest in reusable meal containers so that you can easily prepare and store your meals. Freezer bags and containers are also a great way to store food, so consider buying them in bulk to get the most bang for your buck.

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Method 2: Focus on cheaper protein sources

Meat is often the most expensive item in one’s grocery basket. However, it is also an essential component of the keto diet, as it provides the necessary protein needed for the formation of ketones. Instead of buying the most expensive cuts of meat, opt for cheaper sources that are still high in protein. Chicken thighs, ground beef, canned tuna, and turkey are excellent sources of protein that won’t break the bank.

You can also consider buying meat in bulk or shopping the sales at your local butcher. This can be particularly cost-effective if you have a deep freezer or a chest freezer. Another approach is to look for markdowns on meat that is about to expire but can still be eaten within a day or two. The store may mark them down, which can help you save a few extra dollars.

Method 3: Shop smart for healthy fats and veggies

Healthy fats, such as avocados, olive oil, ghee, and coconut oil are crucial to the success of your keto diet. While these may seem expensive, they last longer than other perishable food items and can be bought in bulk to save money in the long run. Avoid buying pre-packaged meals, which are typically high in price, and opt for fresh produce instead.

Vegetables are also an essential component of the keto diet, as they are high in fiber, vitamins, and nutrients. Fortunately, many low-carb veggies are inexpensive and can be bought in bulk. Frozen vegetables are an excellent option since they are often cheaper than buying fresh and can be stored for longer periods of time. To be on the safe side, be sure to check the nutritional information on the frozen vegetables to ensure they’re keto-friendly.


In conclusion, keto can be an expensive diet if you’re not careful. However, by employing the three methods we’ve laid out, you can save money and still achieve all the health benefits the diet offers. Plan your meals and stick to your grocery budget, focus on cheaper protein sources, and shop smart for healthy fats and veggies. These tips will not only help you save money but will also keep you on the path to a healthier lifestyle.

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Remember that the key to a successful keto diet is consistency, so keep at it and keep an eye on your budget. By making smart choices, you can do keto on a budget and enjoy all the benefits of this popular diet without breaking the bank.