Top 10 Keto Snacks

You’re probably wondering what are good snacks to eat in a ketogenic diet. Don’t worry, we have a list! Here keto snacks that are not only delicious but easy to make as well.

The ketogenic diet is all the rage. After all, people want to look thinner for any reason they can think of. Trying to look good at a wedding? Quick, keto diet for 2 weeks so you can slip into that dress. Trying to lose the holiday fat? Time to keto! Just want to look good and have an excuse to buy an entirely new wardrobe? The ketogenic diet is the answer! A lot of people went into the ketogenic diet as a means to fit into what society deems beautiful: thin and fat-less.

But first, what is the ketogenic diet? And, why are people so desperate to get into the ketogenic diet in the first place?

What is a ketogenic diet?

A ketogenic diet or also popularly known as a keto diet is a diet where the body is deprived from its primary energy source. And what’s the primary energy source of the human body? Carbohydrates and sugars – to anyone practicing and continuing the ketogenic diet, carbs and sugars are their worst enemies. It can instantly render all the hard work in trying to lose weight useless.

What happens in a ketogenic diet is that you consciously choose not to take in carbohydrates. Because there’s no sugar and carbohydrates to use, your body starts converting the fats into ketones which turn into another source of energy. Hence, the word “ketogenic” diet.

The ketones are produced via ketogenesis which turns into an alternative source of energy. And the source of the ketones? The ketones come from the fat that is present in your body. At the same time, the body begins to compensate by producing Glucagon from your liver to serve as another form of energy. This may also explain why that during the first few days of doing the ketogenic diet, you’ll probably be cranky, moody, and dizzy because your body has no energy to burn.

And for those who are willing to stick it out or try it out, you’re probably wondering what are good snacks to use for a ketogenic diet. Don’t worry, we have a list! Here are the top 10 yummy keto snacks that are easy to make.

Top 10 Easy Keto Snacks

1. Roasted Almonds

Roasted almonds are always lovely to enjoy especially with a slight sprinkle of salt and if you want some additional flavor, garlic. Almonds are also a good source of energy which diabetics use to keep up with a busy work schedule should they have one. The best part about roasted almonds is that they’re either pre-made or lightly roasted. However, it’s preferred if you get them raw. This way, you can also take into account what kind of ingredients are going inside. To increase the metabolic rate of your body, you can mix with the roasted almonds some garlic and chili peppers to get that heat going in your body.

2. Sardines

Sardines are fish that are loaded with fat. And if you like eating it Spanish style, even the better. Spanish style sardines are often tossed around in oil, garlic, salt, and pepper for an additional taste. While in most countries enjoy that kind of food with rice (which is a no-no in Ketogenic diets), you can try tossing it with some cauliflower rice which is the common alternative to rice. Other people would also use this as a form of dressing. Anchoiade normally uses anchovies but you can use sardines as a substitute just probably a little less. Throw in a single sardine with some virgin olive oil, garlic, and white wine to make an ideal Anchoiade sauce for your salad.

3. Cauliflower

Now the difficulty level of using cauliflower will highly depend on the tools you have. If you have a blender or a food processor, making some of the more complicated treats such as cauliflower rice and Cauliflower Onigiri should be easy. If you don’t, prepare to exercise your arms by slicing away. Cauliflower can ease away the craving for something crumbly.

Cauliflower as a cruciferous vegetable also has other minerals and vitamins such as Vitamin C and Vitamin K. It also lowers the chance of a person having cancer. Now, cauliflower can be done in a variety of ways. Asides from Cauliflower Rice, caulifower can be turned into mash. And, what is that mash for? It’s to ease the craving of a person looking for Mashed Potatoes.

4. Cold Brew Coffee

Let’s face it. Nobody is really a morning person save for the scary ones that naturally are. Cold brew coffee is black coffee which is distilled and drank without any sugar, creamer – no nothing. It focuses more on the intensity of the coffee. However, some people can make something out of it like Bulletproof Coffee.

When making Bulletproof Coffee with a cold brew, add some melted butter and MCT oil and your coffee should taste like an amazing toffee black coffee. Other ways you can drink down that cold brew is to add full-fat cream to it. If you add milk, you’ll still introduce lactose into your body which may throw off your entire Ketogenic diet if you’re not careful.

5. Avocados

Avocados can be eaten any way you want as long as it doesn’t have sugar. It can be eaten raw, be eaten with full cream milk, can be turned into guacamole and served with some kale chips. The beauty of avocado is that it’s a versatile ingredient that can be enjoyed either raw or cooked. For those who want a meaty meal, you can make some guacamole that goes with a Jambalaya cauliflower rice with some smoked ribs. Now, that’s a hefty meal with healthy fat and protein.

6. Almond Milk

Check the boxes and make sure they don’t have sugar. Often times, diabetics drink almond milk because the regular milk has sugar. And since their bodies have developed insulin resistance, they have no choice but to turn to almond milk. Almond milk has healthy fats which help the body break down the other fats. It also has almost the same amount of calcium and protein as regular milk.

What people can do with almond milk is make yogurt out of it by mixing berries or avocado then thicken it up until it becomes thick enough to become a tasty frozen treat. Other people can also use almond milk as a substitute for their carbonara. No, we’re not using regular noodles. Instead, we’ll grab a spiralizer and make zucchini noodles and then make a carbonara sauce with the almond milk as a base. It’s quite possible and perfect for those who are lactose-intolerant. After that, add some eggs, a dash of pepper and salt, some baked bacon and you’ll have a keto-friendly zoodle carbonara for lunch and dinner.

7. Berries of all kinds

Berries such as strawberries, blueberries, raspberries, blackberries, and cranberries are fun ketogenic treats because of their juicy yet tart flavor. People also often times can eat them coated with chocolate provided that the chocolate has no sugar in it. One good example would be the chocolate coated strawberries. Melt some cacao nibs or real chocolate tablea and don’t add anything to it. Once its melted, roll the strawberry in the chocolate before freezing it so that the glaze will attach to the berry properly. Other people often times just cram all the berries into a blender and make it into an easy shake. For the extra flavor, you can also add Chia Seeds.

8. Pork Rinds

Also known as chicharon from the Philippines, pork rinds are often deep fried and that can be loaded with trans fat. Instead, go for the baked ones so that there’s no other oil affecting it. Pork rinds are delicious to enjoy when sitting in front of the TV, cramming for an exam, or anything stressful especially when dunked into spicy vinegar for that extra kick. Not into spicy? That’s okay. You can just put regular vinegar and garlic so that you can bite into the garlic as you take a crunch out of the pork rind.

The pork rind can also be used as toppings on other things. For example, crushed pork rinds can serve as the crunchy aspect when eating your favorite cauliflower rice. But, people prefer often times to eat it as is as if it were a potato chip. However, do be careful in gorging this. Because crunching Pork Rinds can be so cathartic, it can cause a person to overeat. And if the pork rinds are made with loads of salt, there’s a good chance that your uric acid may spike. People who have Gout and uric-acid based diseases should not take too much of the pork rinds unless they have a lot of water on them.

9. Eggs

You seriously can’t go wrong with eggs. Whether they’re soft boiled or hard boiled, they’re good for ketogenic diets. They’re an excellent snack; easy to make, easy to snack, and also jam-packed with protein. But you might want to be careful about eating too many eggs. Eating too many eggs especially if fried can cause your cholesterol to skyrocket and will lead you to have more heart problems than you originally had. Just stick with the boiled or soft boiled. Some people even use egg to make a delicious egg drop soup that they can eat on a cold, winter day.

10. Bacon

Everyone’s staple in the morning. Bacon is another versatile ingredient that’s filled with fat and can make anything taste good. People have wrapped mushrooms in bacon to have all the bacon juices be absorbed by the mushrooms. Others can try wrapping cauliflower mash into the bacon so all the juices will be absorbed by the cauliflower mash for that herby meaty flavor. The best part about bacon is that it’s easy to find in the grocery stores. Just don’t get the honey cured ones. That has sugar!

Debate on Ketogenic Diet

Although the ketogenic diet can help you lose weight in the short run, it doesn’t work too well in the long run. Studies have shown that depriving the body of sugars and carbohydrates can cause a biochemical imbalance in your body which can be detrimental to you in the long run. Some of these detrimental effects include brittle nails, breaking hair, and can even affect you psychologically such as making one increasingly more depressed or anxious. Other times, the oil present in your body can cause you to madly break out with pimples which can progress into an abscess if you don’t keep your face clean and free from oil.

But we’re not saying ketogenic diets are bad. It’s more like you have to make sure you know how to balance your body right after suddenly spiking your body. Don’t just shock your body into a ketogenic diet right away. That’s getting a one-way ticket into the hospital due to fainting because of starving. After all, ketogenic diets are what force the body into mild starvation. So before you pursue going on a ketogenic diet, be sure to ask your doctor. Do your research on Google if you want but always ask a doctor. There’s a reason why they studied for the last 10+ years.

Keto Snacks

Sources:

Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of internal medicine, 140(10), 769-777.

Vining, E. P., Freeman, J. M., Ballaban-Gil, K., Camfield, C. S., Camfield, P. R., Holmes, G. L., … & Wheless, J. W. (1998). A multicenter study of the efficacy of the ketogenic diet. Archives of neurology, 55(11), 1433-1437.

Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one decade later. Pediatrics, 119(3), 535-543.

Ballaban‐Gil, K., Callahan, C., O’dell, C., Pappo, M., Moshé, S., & Shinnar, S. (1998). Complications of the ketogenic diet. Epilepsia, 39(7), 744-748.

Revolution, A. N. 4 Welcome To The Ultimate Keto Guide!.

Dunlop, S. How Keto and Low-Carb Diets Could Be Harming Your Gut Health.

Mullens, A. Ketogenic diet for mental health: Come for the weight loss, stay for the mental health benefits?.

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