Snacks are a great way to curb appetite and make waiting for an upcoming meal a lot easier. However, it depends on what type of snack and how much gets eaten. As opposed to snacking on something unhealthy like chips or candy, many healthy meals should get eaten instead. Don’t worry; these snacks are still tasty even though they often get forgotten. For example, nuts are just one of many snacks available and this snack, in particular, is easy to grab and snack on on the road. If you’re finding it hard to say goodbye to unhealthy snacks you’re not alone. Leaning on healthier eats is hard. You may want to consider a low carb diet; many people experience a decrease in appetite and fewer carb cravings, which is a massive benefit if you’re having a hard time saying no to the bad stuff. If you do embark on a low carb journey, you’re going to need some snacks that are not only low carb friendly, but taste good too! Even though a high fat, low carb diet can help curb your appetite (learn more by checking out the Body Reboot book), you may still crave a snack once in a while. To stay on the keto diet, it’s important to find high-fat snacks that taste delicious too.
Check out five of our favorite keto snack options below. Not only are they keto friendly but they’re delicious too!
Nuts are a great and filling snack that’s perfect to grab a handful when you feel the need to munch on something. Everyday Health also reminds us that nuts are a great source of fiber and are easy to bring them with you in the car. Plus, you can buy them salty, which can really help provide a salty, non-chip snack.
Stomach growling? Reach for a handful of macadamia nuts, which have the highest amount of fat and lowest amount of carbs in the nut family, according to previous research in the journal Nutrients. Nutrition aside, they’re snacking all-stars because they’re easy to bring with you and don’t need to be refrigerated. Keep a stash wherever you spend your day — in the car, at your desk, or in the pantry at home.
The runner-up for the most keto-friendly nut goes to … pecans. They rival macadamia nuts in fat and protein content, and they’re also a good source of magnesium, which helps support your immune system and bone health, and reduces inflammation. Eat a few straight from the bag or toss them into a homemade trail mix.
Cheese is pretty yummy, and whether you’re using it to create a tasty, low carb pizza or as a snack, you can’t go wrong snacking on some. Healthline discusses why cheese makes the perfect snack and the many nutrients it has as well!
Cheese is both nutritious and delicious.
There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium.
Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease.
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study.
Women’s Health gives us one example of a quick cheesy snack:
This one is easy enough to do: Just keep a bunch in your fridge at home or work and grab one when you’re ready to nosh. String cheese has a nice mix of protein and fat, which can definitely help you fill up and stay full, says Jessica Cording, R.D., a New York-based dietitian.
Per 1 string cheese: 90 calories, 7 g fat (4.5 g saturated fat), 0 g carbs, 0 g sugar, 170 mg sodium, 0 g fiber, 7 g protein.
Creating a meat and cheese sandwich is another excellent idea Everyday Health says you should give a shot when you’re in need of a quick and tasty snack.
Got deli meat? Then this one should be a cinch. Langer suggests taking a slice of turkey breast with a slice of cheese, wrapping lettuce around it, and squeezing mustard right down the middle for an easy, tasty, and ultra-low-carb snack.
Okay, so maybe you already eat avocado, but as opposed to chowing down on sugar, avocado is a tasty and healthier snack to consume. Plus, it’s perfect for guacamole, to add to a chicken dish, and works with many other recipes! See why Perfect Keto says it’s the perfect snack, and it is also keto-friendly too!
This may come as a surprise to you, but there is one fruit you can generously on keto:
Yep, you read that right. Avocado is a fruit, not a vegetable. Actually, it’s the lowest-carb fruit there is.
With an incredible amount of nutrients (including healthy fats, vitamins, minerals, fiber, protein, antioxidants and phytonutrients) avocados are an amazing superfood.
Avocados should be a staple in any diet[*], but particularly so in the diet of anyone following a keto meal plan.
There’s a common misconception that avocados should be avoided due to their high carb content. However, the ratio of carbs, fiber, fat, protein and other nutrients make avocados a keto superfood.
See for yourself and check out the nutrition facts below.
½ of a Medium Sized Avocado (~ 70 grams)[*]:
1g net carb
The benefits of consuming avocados include:
Improved heart health
Healthy skin, eye and hair
Lower risk for metabolic syndrome
Aid in weight loss
Better digestive health
Protection against insulin resistance and diabetes.
So don’t be shy! Stock up on those avocados and make sure you’re getting a healthy dose of the best keto fruit out there.
Tip: Buy avocados in bulk when they’re on sale and keep them in your refrigerator to prevent them from going bad. They’ll last for weeks in the ice box.
Whether you do or do not care for dark chocolate, perhaps you should learn to like it because not only is it ideal to eat as a snack while on a low carb diet, but it has plenty of healthy antioxidants too!
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa has been called a “super fruit,” because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries.
Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.
One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carbs.
Peanut butter is another great snack, but Forkly urges you to be careful about what kind of peanut butter you select. Some peanut butter has added sugars, so it’s a good idea to read the nutrition label and be aware of the serving size before overeating.
Now, not just any kind of peanut butter. On the ketogenic diet, you’re going to have to steer clear of anything with added sugars (meaning added carbs).
Opting for a healthier natural version, it’s the perfect snack when paired with some celery (sorry, no raisins on this log!)…or a spoon. Always read your labels, and find the nut butter that’s best for you. Almond is also a popular choice.
Ruled.me also recommends what to look for when you search for a peanut or peanut butter type snack:
Some nuts are fairly high in carbs (like cashews and pistachios), so it is best to keep your snack portions small. Stay away from any nuts or nut butters that have added carbs, polyunsaturated oils, or vegetable oils. Choose higher fat nuts and nut butters, such as almonds, pecans, or macadamia nuts.
Snack attacks are bound to happen, but it’s what you decide to eat is most important. The last thing you need to do is load your body full of sugar when you’re trying to cut it out. To keep your cravings at bay, you should try to consume very few carbs and instead, lean on high-fat snacks. Not only will they help you make healthier decisions, but hopefully encourage you to continue to stick to your diet. At the time of writing this post, we're giving away free copies of the Body Reboot book. If you help us cover the cost of shipping, we’ll send you a FREE book. Go over to this page to see if there are any remaining copies.
Sources: Perfect Keto, NCBI: American Journal Clinical Nutrition 2007, Healthline, Women’s Health, Everyday Health, Forkly, Ruled.me
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