The ketogenic diet has gained significant popularity as a weight loss approach. One common concern that arises when considering this dietary change is whether it's an expensive way of eating. Many people assume that a keto diet, with its emphasis on high-fat foods, automatically translates to a higher grocery bill. However, this isn't necessarily the case. This article aims to provide a comprehensive cost comparison of the keto diet, exploring strategies to make it affordable and comparing it to other popular diets.
Understanding the Keto Diet
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. The goal is to shift the body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. This dietary pattern typically limits carbohydrate intake to less than 50 grams per day, restricting foods like fruits, vegetables, breads, cereals, legumes, and grains.
Dispelling the Myth: Keto Can Be Budget-Friendly
A common misconception is that a ketogenic diet is inherently expensive. People often associate low-carb diets with high meat prices. However, a keto diet focuses on high fat and moderate protein, which allows for cost savings by prioritizing fat sources.
Rethinking the Cost of Carbs
It's important to factor in the cost of carbs when evaluating the keto diet's expense. While carb-heavy foods like rice and beans might seem cheap, they can have a negative impact on health and well-being. If you decided to go Keto in the first place to feel, look and be better, eating carbs was costing you something. All of these issues have a huge effect on your health, well-being and quality of life. The price of carbs might seem cheap in comparison to some Keto ingredients, but they’re costing you much more than money. They’re costing you your health and your ability to live life to the full.
Strategies for Affordable Keto
There are numerous ways to make the keto diet budget-friendly. Here's a breakdown of practical tips:
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1. Smart Shopping
- Compare prices: Every food retailer differs in their prices. Visit a few stores with your Keto shopping list and discover which one is most cost-effective for you.
- Look for markdowns: Keep an eye out for markdown meat and bacon ends and pieces.
- Consider warehouse memberships: Warehouse memberships can offer savings on bulk purchases.
2. Embrace Cheaper Cuts of Meat
Meat is an integral part of the Keto diet; full of vitamins, minerals healthy fats and protein, it’s an essential fuel source. But some cuts of meat are more expensive than others. Fine steaks, prepared chicken breasts and lean meats will add pounds to your food bill. Choose cheaper cuts of meat such as chicken thighs or drumsticks, full-fat mince or stewing steak.
3. Buy in Bulk
This is true for all ingredients; the more you buy of a product the cheaper it is per quantity. If you have the space and storage, buy in bulk where possible. Do you have a large freezer? Then you could purchase large quantities of meat and get yourself a deal with a local butcher or fishmonger. Freeze what you buy and it will last you a long while. How about a family-sized fridge? Then go for the larger blocks of butter or the bigger chunks of cheese. Instead of paying full price for small portions of prepared meat, buy a bigger serving such as a whole large chicken, which can be cooked and divided up into many meals. Cooking a few meals' worth of meat in one go will save you energy costs too.
4. Stock Up on Bargains
Similarly, when you see a Keto bargain, grab it with both hands and buy as much as you can afford and store! Are those Keto crisps or bars that you love on offer? Buy plenty of them now and stock up. It’ll save you a ton of money compared to buying them at full price.
5. Opt for Frozen Fruits and Vegetables
Fresh fruit and veg can be pricey, and their shelf life is very limited. Frequently throwing out-of-date food away is an expensive way to shop! On Keto, you can eat berries and lots of vegetables. Why not buy them frozen? Their quality is just as good, they can be stored for months, and you’ll usually find you get double the amount for the same price as the fresh ones.
6. Meal Planning
Another brilliant way to limit waste and minimise costs is to make a meal plan. It’s simple enough, just requires a little forethought. Write a list of ingredients that you’ll need and stick with it. You’ll buy less and stop throwing so much food away.
Read also: Keto Calorie Counting: A Detailed Guide
7. Choose Seasonal Produce
With a large variety of vegetables available to you on the Keto diet, be sure to check which ones are in season and go for those that are the cheapest in store. We all know that sprouts are full of flavour and in great supply over winter. Then there are spring and autumn cabbages. Summer and winter spinach.
8. Embrace Tinned Fish
Keto is keen on fish and a brilliant way of cutting the cost of this sometimes expensive item is to buy it tinned. Tinned sardines, tuna or salmon are a brilliant substitute if you’re struggling to pay for your food shopping but want to stick with Keto. Tinned fish lasts for what seems like forever and comes at a fraction of the price of the fresh version. The main thing is to give your body the good fats and protein it needs to stay in ketosis at a price you can afford.
9. Utilize Eggs
Would you like to know about a really nutritious protein that is pretty cheap to buy? Eggs. They’re packed with good fats, protein and vital vitamins and won’t cost you much. If you need to maintain your protein supply but can’t afford to buy the quantities of fish or meat you need, eggs are a fantastic alternative.
10. Batch Cooking
My Keto Academy: Batch Cooking on a Budget offers a great way to start cheap meal planning on a ketogenic diet. Eating fat for fuel is an amazing way to save money as overeating becomes a thing of the past.
Homemade Keto Recipes: Cost-Effective and Delicious
Preparing your own meals is a cornerstone of affordable keto. Here are some examples of cost-effective keto recipes:
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- Keto Pizza: The cost of a homemade pizza on a ketogenic diet rivals that of any chain’s carry out pizza specials. Think about your favorite thin crust pizza, and this will now be the replacement.
- Keto Mug Cake: When you’re craving a treat and only want to make a serving for one, this will be your new go-to recipe that’s ready in minutes. A ketogenic diet can’t always be meat and cheese, and this will give you a dessert that really conquers the cravings.
- Keto Tortillas: Instead of worrying about the gluten and carb-filled tortillas at the store, make them yourself! They’re super easy, cook up perfectly, and are absolutely delicious. Plus, you can season them yourself to get the flavors you are looking for. Feeling restricted is a thing of the past, and you don’t have to feel restricted.
- Bacon Cheeseburger Soup: When it comes to bacon cheeseburgers, most of us aren’t really missing the bun - we’re missing the taste. With all of the flavors you crave put together in a never-ending pot of deliciousness, this will easily become a part of your recipe rotation.
- Cinnamon Roll Waffles: If you’re the type of person that misses waffles in the morning, then you’ve been mislead. Experience a real ketogenic treat in the morning. Cinnamon roll style waffles that can be ready in under 30 minutes - a perfect recipe for those who have a sweet tooth.
- Keto Chocolate Cake: Dessert is something that we all miss. Although the price is slightly higher than others to make the entire cake, it’s usually something that we’d be making for an occasion.
- Jalapeno Popper Dip: For anyone and everyone that likes to sit around the TV and enjoy a snack with some pork rind chips, this one is for you. This dip is delicious in its own sense and packs a punch when it comes to the flavors.
- Keto Chinese Take-Out: I’m a sucker for Chinese take-out food, and once I went keto I knew I had to make a replica. Although it’s a bit more work than dialing a number, it’s well worth staying on your diet for. It kills the cravings instantly and has had amazing reviews from everyone that’s tried it.
- Keto Breakfast Bars: An easy way to get fats into your ketogenic diet is through breakfast. These simple to make bars are a classic when it comes to fat bombs. As one of the most popular breakfast recipes on the site, you know these will satisfy the cravings and really bring the taste.
Keto vs. Other Diets: A Cost Comparison
To get a clearer picture of the keto diet's cost, let's compare it to other popular dietary approaches:
- Standard Australian Diet: Often includes packaged snacks, takeaways, and processed food groups that can add up quickly.
- Mediterranean Diet: Focused on whole foods, olive oil, fish, and fresh produce.
A study analyzed seven meal plans to quantify the absolute grams required of all ingredients across seven days and multiplied by the cost of the ingredient per gram to determine the total cost of each ingredient based on unit size and price. Weekly meal plans cost between $93-193AUD. The Australian Guide to Healthy Eating (AGHE) meal plan was the least expensive, and 8 Weeks to Wow was the most expensive.
It's worth noting that some meal plans from popular diets once used for therapeutic purposes require purchasing foods that are not standard practice, or outside of the norm. This includes low carbohydrate replacements including almond meal as opposed to regular wheat flour, or konjac (vegetable) noodles as opposed to egg or rice noodles, which can be significantly more expensive. Further, certain meal plans may encourage the purchasing of premium products such as ‘organic’ or gluten-free which significantly alter grocery shopping costs and wouldn’t typically be part of these diet.
Factors Influencing Keto Diet Costs
Several factors can influence the cost of a ketogenic diet:
- Food Choices: Grass-fed beef, free-range chicken thighs, and fresh seafood are nutrient-dense but can be more expensive than processed meats.
- Shopping Habits: Cooking all your own keto meals sounds ideal, but it takes time, effort, and planning. You need to count carbs, balance macros, and keep your fridge stocked with the right ingredients. This is where keto meal delivery services like Bondi Meal Prep can save the day.
- Preparation Time: Ultimately, your food costs come down to how often you cook, what ingredients you prioritise, and how much time you want to spend planning meals.
Addressing Potential Drawbacks
While the keto diet can be affordable, it's essential to acknowledge potential drawbacks:
- Initial Investment: Many people do seem off-put by the upfront cost of a newly started ketogenic diet.
- Nutrient Deficiencies: As a dietitian and a nutrition scientist, we often don’t like to cut out whole food groups. And it’s not something I would recommend to the general population. Sullivan suggests meeting with a dietitian to understand how much fat intake is needed and what kinds of fats should be consumed. “On keto, we are increasing the amount of fat in someone’s diet, but we need to make sure it’s a healthier type of fat.” Too much of the wrong kind of fat can negatively affect the heart and the cardiovascular system.
- Side Effects: You may experience multiple days of headache, fatigue and constipation a few weeks into the keto diet, which can be attributed at least in part to the body losing water. (See fact 6.) But you might also experience brain fog, irritability or difficulty sleeping. Jessica Keller, dietitian and study coordinator in Sullivan’s Nutritional Assessment Laboratory at KU Medical Center, counsels clinical trial participants who are set to begin a keto diet. She said many of the symptoms can be alleviated with water, rest and time.