Snacking while on the ketogenic diet can be quite the challenge! The diet requires more fats, moderate proteins, and minimal carbs. This gets the body into a state of ketosis, the ultimately fat-burning mode.
The problem is, most snacks available are extremely high in carbs and sugars, with minimal fat and protein content. High fat content may be easier to find but the fats are not always the healthy ones that should be required for anybody serious about the ketogenic diet.
This does not mean going keto = no more snacking.
You can still enjoy snacks and keep your body in ketosis! You just have to choose your snacks wisely. Here are our best suggestions:
These are salty, crunchy keto alternatives to carb-laden chips and crackers. You can eat these as they are or with keto-friendly dips such as sour cream, cream cheese, or low-carb salsa.
The best seeds to consume are chia, pumpkin and sunflower seeds. These pack a good amount of healthy fats that help keep you full until the next meal. A few tablespoons are enough as a delicious, crunchy snack when roasted. Chia seeds can also be used to make great puddings which are a great low carb breakfast alternative instead of cereal together with coconut milk.
Like seeds, nuts are also rich in healthy fats. Examples of good nuts for snacking are macadamia, Brazil nuts, pecans and walnuts. However, it is best to avoid peanuts and cashews. These have too many carbohydrates in them compared to other nuts, and peanuts are actually a legume, not a nut.
This versatile high fat dip helps keep salads more flavorful. Dip low-carb vegetables and other keto-friendly snacks in Hummus for a tasty treat.
This is yet another excuse to keep a bar of dark chocolate within reach. Cacao is ultra-rich in antioxidants and healthy saturated fats that support ketosis. Avoid chocolates that contain anything less than 70% cacao. Especially stay away from milk chocolate since they contain a lot of sugar.
Low Carb Protein Bars
The best choice for the road is high fat and low carb protein bars. These are snack bars often specifically designed to give the ideal ratio of fats, proteins and carbohydrates to keep the body in a ketogenic state.
This is a low carb and high fat snack that also can help strengthen you bones. Hard cheeses are high in calcium that promotes improved bone health.
Jerky is rich in natural proteins and fats, mainly made from dried beef. However, do check the nutritional information. Most commercially made jerky are also high in carbs from added sugars or other additives. The carbs are found in the coating that keeps jerky from absorbing moisture, however low carb options are also available.
This is made from one of the few high fat and fiber fruits (avocado) available that can help keep you full between meals. Guacamole makes a perfect dip for other keto snack such as pork rinds.
Heavy whipping cream
Add a handful of frozen berries and some carb/calorie free sweetener (stevia or erythritol) and enjoy a quick dessert that does not come packed with sugar. Cream is rich in fats that can keep you energized all day and tastes just like regular sweet whipping cream when used with a sweetener.
Heavy cream is also a great addition to your coffee for a quick high fat snack. For an even more beneficial experience, seek out low carb creamers specifically designed to be used in drinks on a low carb diets such as the ketogenic diet.
Ketogenic diets are good for many reasons, but especially good for obese people or diabetics.
It is hard for most people to lose weight and reduce their body fat levels because they are eating too much of the wrong things. What makes it worse is that the average diet is extremely high in sugars.
Fat has gotten an undeservingly bad reputation, so people stay away from it like it’s the plague. Heathy fats are actually good for the body, and the ketogenic diet is proof of that, not to mention all the traditional folk groups that have eaten a diet consisting of 80% calories from fat for thousands of years, for example the Eskimo.
Healthy fats such as grass-fed beef and salmon include omega-3 fatty acids that protects the heart. There is also the monounsaturated fats in pork rinds and avocados that reduce inflammation in the body. There are also good saturated fats that promote a better lipid profile, such as in coconut.
By going on a ketogenic diet, many benefits can be obtained such as safer and more sustainable weight loss. There is also benefits to hormonal balance and blood sugar levels.
What happens during ketosis?
Ketosis is the state where the body burns fats as it’s primary fuel for energy (instead of carbohydrates) and uses the by-products for energy. One of the by-products is called ketones. These are a more efficient and consistent energy source than glucose (from carbohydrate metabolism).
Start living the keto lifestyle that has grown to become so popular in recent years, and see the many benefits for yourself. Remember, fats are an integral part any healthy diet.
Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. Check out https://www.anabolichealth.com/ to learn more about Alex and his work. You can also find him on Twitter, Pinterest and Facebook.