Are you worried that you'll have to give up snacking when you start a keto diet? Here are 10 keto snacks to keep on hand while shedding the pounds.
New to the ketogenic or keto diet? One of the reasons that may have prompted you to try it is the fact that it is more filling than other diets. Advocates of keto will say that you will rarely go hungry while on it.
And they're right. Fat and protein - the major components of a keto diet are more satiating than carbs. Of course, it doesn't mean you won't feel snacky at all while you're on a keto diet.
That's why you need to have keto snacks in your pantry that won't kick you out of ketosis. Here are 10 of them.
1. CheeseIs cheese a carbohydrate? Well, it has carbs. But it's got more protein and fat, which makes it one of the best low carb snacks to nosh on when you're doing keto.
Your best option is string cheese if only for the convenience factor. It's easy to keep some in your fridge at home or at work. Just make sure to go for the full-fat version and steer clear of those with added carbs or fillers.
2. Pork RindsWhat? Pork rinds? Aren't they unhealthy?
If you eat them for breakfast, lunch, and dinner, then yes, they are. But we're talking snacks here. As long as you go for low carb or no carb snacks, you're good.
And for this purpose, pork rinds work well. They have zero carbs and you can even get them in a bunch of different flavors.
3. Nuts and SeedsDid you know that some nuts are considered fruits? It's important to make this distinction because a lot of fruits should be avoided while you're on a keto diet. Fruits are high in carbs after all (those natural sugars, you see).
It's a good thing then that nuts and seeds for that matter do not cause spikes in blood sugar. They also don't throw your body out of ketosis.
The reason for this is that the carbs in nuts and seeds are mostly fiber. Still, it's best not to overeat them. Think snack-size, not the whole container or bag.
4. AvocadosHere's another fruit that's keto-approved. They're high in healthy fats and protein. Plus, you can eat them for breakfast, lunch, and dinner.
And they're great for snacking, too. If you want something super simple, just add a little salt and pepper and you're good to go. Avocado with mayo is also a good, quick snack option.
5. Beef JerkyLike pork rinds, beef jerky is one of the carb free snacks you can keep in your pantry. But don't go too crazy when you're grocery shopping and try all the brands you can get your hands on.
Read the labels and avoid anything with added sugars. With beef jerky, the fewer ingredients listed, the better.
6. EggsEating hard boiled eggs day in and day out while on a ketogenic diet is boring. The good thing is there are so many things you can do with eggs. You can do bacon and egg cups, egg wraps, omelets, egg crepes, and so on.
It's only a matter of finding recipes that appeal to you. And there are so many of them online. If you want, you can try one or two keto-friendly egg recipe a day for your snack.
7. SmoothiesCan you have smoothies on a ketogenic diet? Aren't smoothies loaded with fruit?
Well, there's no rule that says smoothies are off-limits on a keto diet. But you have to rethink your idea of a smoothie to make it work.
For one thing, smoothies don't have to be sweet. So instead of using fruit or fruit juices, you'll replace them with fat sources. These include coconut oil or coconut milk, for example.
You can also use heavy cream if you want. But if you want that fruity kick, you can add berries. Berries are keto-approved because they're low in carbs and high in fiber.
8. Bone BrothBroth may seem weird as a ketogenic snack. But it's low-calorie and comforting. It might be something you'll reach for when you're experiencing keto flu symptoms.
Also, it's just perfect for the cold winter months. So even if you're past the keto flu stage, you might find yourself reaching for it more and more.
Now some keto dieters prefer to make their own bone broth. It's cheaper to do it yourself after all. But there are some options online that will do in a pinch.
9. Lettuce WrapsMissing sandwiches? Try lettuce wraps.
Sure, there's a whole world of difference between lettuce and bread. But both pair well with protein.
You can have chicken, pork, beef, shrimp, or tuna lettuce wraps. Make them mild or spicy, taco or Asian-style.
Experimenting with these wraps are half the fun. But you'll also be blown away by the taste, we promise.
10. ChipsYes! When you want something crunchy, why not go for chips? Try high-fat low carb ones such as cheese crisps, pepperoni chips, and kale chips.
Or you can also go way beyond the kale chips and try cabbage chips, radish chips, and zucchini chips. Coconut chips are also great, as well as baked cucumber chips.
Make Snack Time Fun with Keto Snacks!Following a keto diet isn't always easy. But as long as you mix things up and try new things, you'll find it easier to stay on your diet. Keep in mind that you're doing all of these to meet your health and nutrition goals.
One more thing, though the keto snacks we listed above are low in carbs, it's important to not overindulge. You can still gain weight if you consume more calories than you burn.
And that's true for whatever diet plan you follow. So get into the habit of mindful snacking.
Write everything in your food journal if you must. And when you can, take some time to prepare your meals. This way, you'll know exactly what you're eating and you won't be tempted to buy something that may not fit your macros.
For more health and nutrition advice, don't forget to check out the rest of our blog.
.Sean: a dedicated health professional with more than 20 years of health and nutrition education, industry background, and personal experiences. Sean’s journey began at National Holistic Institute where he studied health and nutrition and he later became a certified trainer and weight loss specialist with the National Academy of Sports Medicine. Though his education has positioned Sean as an expert in the health and nutrition industry, it is his own diagnosis of heart disease that has enabled Sean to open up and assist others with their own unique health and nutrition needs.