In addition to being a popular diet for weight loss, people follow the ketogenic diet for a number of medical conditions, including epilepsy, diabetes and polycystic ovarian syndrome. The extremely low-carbohydrate diet relies mostly on meat, dairy, non-root vegetables and some nuts and seeds. Dairy in particular has been hard to acquire in many stores. Here are a few tips:
Pick long-lasting vegetables that are keto-friendly. Eggplant, spaghetti squash, cabbage and cauliflower are all low in carbohydrates and last for weeks when stored correctly.
There are some shelf-stable keto products. Coconut milk and cream, plain nuts and seeds, canned vegetables, chicken and beef broth, low-carb protein powder (great for making low-carb bread substitutes), canned pumpkin, ghee, coconut oil and pork rinds are among products worth investigating. Full-fat coconut milk can be used to replace dairy products in most recipes.
Make cheese or yogurt at home. If some dairy is available and some isn’t, grabbing milk, heavy cream and live culture yogurt can set you up to create other dairy products at home. To make ricotta or paneer cheese, you need only distilled white vinegar or lemon juice, whole milk, heavy cream and salt. Milk and a little yogurt (with live cultures) can make much more yogurt (very easily if you have an electric pressure cooker).
Try new meat, or new ways of preparing it. Meat is disappearing from shelves, so now is the time to be creative. If ground meat is sold out, try grinding chicken thighs or a cut of beef in a food processor (freeze the meat for 15 minutes first, to help prevent the meat from getting mushy). Tinned chicken, meat and fish can be brought back to life with the proper recipes (chicken salad, fried canned meat, Caesar salad dressing).
Add more fat to your meals to make them more filling. Coconut oil, butter, mayonnaise and other fatty condiments can make a keto meal more filling without requiring another trip to the store for more chicken. Adding butter or coconut oil to coffee has long been a filling keto trick.