Right then, class, settle down. Let’s talk about the keto diet. I remember my first time walking into a supermarket with the word “keto” buzzing in my head. I stood there, basket in hand, staring at the aisles like they were written in a foreign language. “Low carbs, high fat,” I muttered, picking up a sausage roll, looking at the label, and putting it back with a sigh. It felt overwhelming, complicated, and frankly, a bit of a faff.
If that sounds remotely familiar, then you’re in the right place. My name is Arthur, and if there’s one thing I love more than a good cup of tea, it’s taking a complicated subject and making it dead simple. Think of me as your friendly guide on this new food adventure. Forget the confusing science and the intimidating jargon for a moment. My goal today is purely practical: to give you a straightforward, no-nonsense shopping list so you can walk into any British supermarket—be it Tesco, Sainsbury’s, or Aldi—and know exactly what to put in your trolley. Shall we begin?
First Things First: What on Earth Is the Keto Diet, Simply Put?
Before we start filling our virtual trolley, let’s make sure we’re all on the same page. What is this ketogenic diet everyone’s talking about? In the simplest terms I can muster, it’s a clever way of switching your body’s main fuel source. For most of your life, your body has been running on glucose, which comes from carbohydrates—bread, pasta, potatoes, sugar, you name it. It’s a bit like a car that’s always used petrol.
The keto diet basically tells your body, “Right, no more petrol for you. From now on, we’re running on high-quality diesel.” In this analogy, the “diesel” is fat. By drastically reducing your carbohydrate intake and increasing your fat intake, you encourage your body to enter a metabolic state called ketosis. When in ketosis, your liver starts breaking down fats into molecules called ketones, and your body and brain use these for energy instead of glucose. It’s a remarkable metabolic shift that many people, myself included, find gives them more stable energy levels and helps with weight loss. It’s not just about cutting calories; it’s about changing the type of calories you consume to alter your body’s fundamental operating system. It’s a low-carb, high-fat (LCHF) approach that prioritises whole, unprocessed foods.
The Golden Rule: Understanding Your Macros (Without the Headache)
Now, you’re going to hear the word “macros” a lot. It sounds like something from a university physics lecture, but it’s just a shorthand for macronutrients: fat, protein, and carbohydrates. On a standard keto diet, the general split is something like 70-75% of your daily calories from fat, 20-25% from protein, and a tiny 5% from carbs.
But who has time to walk around with a pie chart? Let’s be real. A better way to think about it is this: your plate should be dominated by a source of healthy fat and a moderate portion of protein, accompanied by some low-carb vegetables. The carbohydrates are the thing you need to watch like a hawk. The goal for most beginners is to stay under 20-25 grams of “net carbs” per day (net carbs are total carbs minus fibre).
Here’s where I share my “learned-it-the-hard-way” moment. When I first started, I thought, “Great, low carbs!” and proceeded to eat mountains of lean chicken breast and steak. I felt awful and couldn’t figure out why I wasn’t getting that famed “keto energy.” The reason? I was eating far too much protein and not nearly enough fat. Your body can convert excess protein into glucose (a process called gluconeogenesis), which can stop ketosis in its tracks. It was a rookie mistake! The key isn’t just low-carb, it’s high-fat. Don’t be afraid of it; fat is your new best friend.
Your Essential UK Keto Shopping List: The Non-Negotiables
Right, let’s get to the fun part—the food! This is the core list, the absolute larder staples you’ll build your meals around. The beauty is that these are available everywhere, from your local corner shop to the big superstores.
Healthy Fats (The Cornerstone): This is where most of your energy will come from.
- Oils: Extra virgin olive oil (for drizzling), coconut oil (great for cooking and in coffee), and avocado oil.
- Butter & Ghee: Proper butter, ideally salted. None of that margarine nonsense. Ghee (clarified butter) is also fantastic for high-heat cooking.
- Animal Fats: Don’t shy away from the fat on your meat! Lard or beef dripping are excellent, traditional fats for roasting.
- Avocados: Technically a fruit, but we count it as a fat. An absolute keto superstar.
Quality Proteins (The Building Blocks): Remember, moderation is key here.
- Meat: Go for fattier cuts. Think chicken thighs and legs instead of just breast, pork belly, lamb chops, and beef mince with a decent fat percentage (15-20% is ideal).
- Fish: Oily fish are your best mates. Salmon, mackerel, sardines, and anchovies are packed with omega-3 fats.
- Eggs: The perfect food. Seriously. Buy the best free-range eggs you can afford; they are nutritional powerhouses.
The Right Dairy (Full-Fat is Your Friend):
- Cheese: Most hard and semi-hard cheeses are fantastic. A good mature cheddar, Stilton, Brie, Halloumi—go wild. Just check the labels on pre-grated cheese as it sometimes has added starch.
- Cream: Double cream and clotted cream are your go-tos for adding richness to sauces or for a simple dessert with berries.
- Other Bits: Full-fat cream cheese and full-fat Greek yoghurt (in moderation) are also brilliant to have on hand.
The Veg Patch: Your Guide to Low-Carb Vegetables
This is a common stumbling block. Aren’t all vegetables good for you? Well, yes, but some are much higher in carbs than others. The simplest rule of thumb is this: if it grows above the ground, it’s generally okay. If it’s a root vegetable that grows below ground (like potatoes, carrots, parsnips), it’s usually too starchy and high in sugar.
Leafy Greens (Eat with Abandon):
- Spinach, rocket, watercress, and all kinds of lettuce. These are the workhorses of your keto salads and side dishes. You can wilt a whole bag of spinach into a sauce for next to no carbs.
Cruciferous Heroes (The Versatile Bunch):
- Cauliflower: The undisputed champion of keto veg. You can turn it into “rice,” “mash,” pizza bases, and so much more.
- Broccoli: A fantastic staple, brilliant roasted with some olive oil and salt.
- Cabbage & Brussels Sprouts: Excellent when shredded into a slaw or fried in butter with bacon.
Flavour Makers (Use with Awareness):
- Mushrooms, courgettes, asparagus, radishes, and bell peppers (red and yellow are higher in carbs than green) are all brilliant additions.
- Onions and garlic are essential for flavour, but use them sparingly. A whole onion contains a surprising amount of sugar, so a little goes a long way.
Fruits, Nuts, and Seeds: Handle with Care!
“But can I still eat fruit?” This is probably the number one question I get asked. The answer is… a little bit, and only certain types. Most fruit is packed with sugar (fructose) and will quickly use up your daily carb allowance. Bananas, apples, oranges, and grapes are sadly off the menu for now.
Safe Bets (In Small Portions):
- Berries: A small handful of raspberries, blackberries, or strawberries with a dollop of double cream can be a wonderful keto treat. Blueberries are slightly higher in carbs, so be mindful.
- Avocado & Olives: Our fatty friends from the fruit family!
Nuts & Seeds (The Perfect Snack, but Portion Control is Crucial):
- Best Choices: Pecans, macadamia nuts, and Brazil nuts are lowest in carbs. Almonds and walnuts are great too.
- Good Seeds: Chia seeds, flax seeds, and hemp seeds are brilliant for fibre and can be used to make puddings or keto-friendly porridge.
- Be Careful With: Cashews and pistachios are surprisingly high in carbs, so treat them as a rare indulgence. A small handful can quickly turn into a carb-heavy mistake. Always weigh your portions!
What About a Cuppa? Keto-Friendly Drinks and Sweeteners
Let’s put your mind at ease. You absolutely do not have to give up your beloved cup of tea or coffee! This is the UK, after all.
- The Obvious: Water is essential. Drink plenty of it.
- Tea & Coffee: Black tea, herbal teas, and black coffee are all perfectly fine and have zero carbs.
- The Milk Situation: This is a key change. A large glug of regular cow’s milk can add a surprising amount of carbs due to the milk sugar (lactose). Your new best friend is a splash of double cream in your coffee or tea. It sounds decadent, but it’s pure fat and adds a lovely richness. Unsweetened almond milk is another popular, low-carb alternative.
- Sweeteners: If you take sugar in your tea, you’ll need to switch. The best options are natural, zero-calorie sweeteners like erythritol or stevia. Avoid aspartame and other artificial sweeteners found in many “diet” products. My advice? Try to wean yourself off the sweet taste for a while. You’ll be amazed at how your palate adjusts.
So there you have it. Your beginner’s guide to the keto food list. It’s not about deprivation; it’s about substitution. Instead of pasta, you have courgetti. Instead of potato mash, you have cauliflower mash. Instead of sugary fruit, you have rich berries and cream.
Don’t strive for perfection on day one. Just focus on crowding out the high-carb foods with these delicious, nutrient-dense, high-fat alternatives. Pin this list to your fridge, screenshot it on your phone, and walk into that supermarket with confidence. You’ve got this.