Snacking and keto: is it allowed?
The simple answer is, yes.
Snacking on the ketogenic diet is most definitely allowed. However, since the ketogenic diet is so high in fats, most find that they don’t need snacks to remain satiated until next meal. For those who are accustomed to snacking or hold busy schedules and may need snacks to get them through to their next meals, though, there are options one can indulge in and still remain in ketosis.
Here are a few important things to take into consideration in order to snack the right way on keto:
- Stick to macros: Make sure snacks are high in fat, low in carbs, and moderate in protein.
- Never go without keto-options: The last things you need is to be unprepared when hunger strikes in between meals. satisfying their hunger with the only easy and available options like bagels or bananas, kicking one out of ketosis.
- Don’t overdue the prepackaged snacks: Yes, there are some healthier and keto-friendly packaged food options, but most packaged food contains preservatives and other added ingredients not as healthy for our bodies. Keep consumption of these products to a minimum.
- Take time to prep: Buying and prepping the right keto-friendly options can help one remain in ketosis by eating healthy snacks and avoid overconsumption of prepackaged snacks mentioned above.
- When in doubt, test: If you are not sure whether or not a snack option is keto-friendly, test your ketone levels (they won’t lie).
- Not all low-carb snacks are created equal: Many low-carb snack options, like Atkins products, contain large amounts of protein and added ingredients to make up for lack of carbohydrates. Avoid
- Stick with a few basic rules-of-thumb: Stick to items with 5 or less ingredients. Stick to the outside circle of the grocery stores. Eat whole-food based snacks as much as possible. Avoid foods with large health food claims, most are false or have unnecessary added ingredients.
With these general guidelines in mind, we have included some great keto snacks below with some tips on how to keep each keto-friendly. It is important to have a few of these snacks on hand at all times to kick cravings and keep your body properly fueled but in ketosis throughout each day.
Store-bought Keto-Friendly Snacks:
- Pork rinds
- Nuts or nut butters
- Dark chocolate
- Pepperoni or salami
- Cacao nibs
- Cherry tomatoes
- Veggie sticks
- Coconut chips
Homemade Keto-Friendly Snacks:
- Fat bombs
- Bulletproof coffee
- Kale chips
- Celery and cream cheese
- Hard-boiled eggs
- Lettuce wraps
- Berries and cream
Common snack foods to avoid on keto:
These options should be avoided as most contain large amounts of refined carbs and sugars)
- Bananas or grapes
- Cashews and peanuts
- Juices and vitamin water
- Café Lattes
- Potato chips
- Chocolate bars
In summary, if you feel the need to eat a snack on keto, just be prepared to have the right types of foods available. As always, preparation is key to you success. The more you think ahead, the more success you will have with you snacking on a keto diet.
Dr Jerry Hizon