If you fail to plan, you plan to fail.

Ketogenic diet is one of the hottest “fad” diets around. While many low-carb diets have come and gone, this one has managed to stick and become a favorite amongst fitness experts. A ketogenic diet (keto) is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects. The primary goal of the Keto diet is to keep the body in a state of ketosis for health, weight loss, and physical and mental performance.

But how does one keep such a strict diet when pizza is just a phone call away and friends are family are carb loading like there’s no tomorrow? The trick is to stack the deck (and your kitchen in your favor). We tend to make bad decisions when we’re in a time of craving or desperation (prime example: drunk dialing), keep your kitchen stocked with the big three (fats, proteins, carbs) for a real chance at success.

Freezer

Animal Proteins and frozen vegetables reign here. Meats such as Steak, Salmon, and chicken should be a staple. Don’t be afraid to try more exotic meats such as ostrich, bison, or fattier meats such as pork. Pay a little extra for high quality frozen vegetables as opposed to some store brands as the difference in taste can be miles apart.

Fridge

Dairy: Finally a diet where you’re encouraged to eat yogurt, butter, cheese, and heavy cream. Get your dairy from a variety of sources such as goat, cow, or even sheep. A half cup of naturally fermented yogurt contains around 17 grams of protein and is chock full of probiotics.

Protein: Egg whites or whole eggs should be a staple in the house of any keto practitioner along with lunch meats such as salami, pepperoni, and pastrami…yum.

Veggies: When it comes to veggies you want to for variety. Not exactly the taste machines of the diet, keep things interesting by stocking your fridge with a myriad of vegetables such as broccoli, brussel sprouts, bok choi, yellow squash, zucchini, mushrooms, etc.

Fruit: While it’s always good to keep your fridge full of your favorite fruits, apples, plums, berries, etc., don’t forget to also add the high in good fats Avocado!

Condiments: Focus on full fat options such as mayo and blue cheese and be sure to check the label for carb content. Pickles and olives are a good option to add on hand as their diversity allows the to be tossed in a salad or paired with salami.

Bonus (Pantry)

Herbs and seasonings: Anything without sugar, cornstarch, or dextrose is on the good list. Oregano, thyme, primrose, and basil are some of my personal favorites.

Oils: While olive oils and coconut oils seem to be the most popular amongst health nuts, lesser known options such as lard, bacon fat, and even duck fat are also viable options.

Sustainable liquids: Coconut and almond milks always come in hand for a good curry or a yummy milkshake; combined with the fact they’ve got such long shelf lives make them hard to beat.

More Protein: Beef Jerky (unsweetened) and canned fishes (tuna, mackerel, salmon, etc.) are great sources of protein that don’t need to be kept in the fridge.

Sweet Tooth: Chocolate…did we mention chocolate? 85% cocoa dark chocolate with a hand full of your favorite nuts is the perfect little treat that will keep you in ketosis as well as keeping your sweet tooth at bay.

There you have it, the cheat sheet on how to stack your kitchen in your favor. No more excuses, get to your local Trader Joe’s (or Whole Foods if that supplement deal finally came through) and commence the shopping.

Hit us up in the comment section below. Also, be sure to follow Generation Iron on Facebook and Twitter.