Hungry? Looking for guilt-free snacks? We got you! The keto diet is a low-carb, high-fat eating strategy that focuses on putting the body into a state of ketosis. This is a metabolic state where the body burns fat instead of carbs for energy. The idea is that by replacing carb intake with healthy fats, the keto diet can promote weight loss, improve energy levels, and support mental clarity. When you’re sacking, it can be harder than you think to find munchies that are high in fat yet low in carbs. Instead of sacrificing snack time, try incorporating some of these keto diet ideas first.
What is a Keto Diet?
As a diet plan, keto is a unique approach that promotes results by altering how the body stores and uses energy. While this may sound drastic, the keto diet is generally considered safe and can be effective for many people. It can boost mood and mental clarity, increase energy levels, and improve weight loss efforts. However, it is always important to consult with your doctor about any medical concerns before starting a new diet.
Keto Friendly Foods
When you need ideas for keto diet ideas, consider ingredients that are high in healthy fats but still low in carbs like:
- Eggs: These are high in protein and healthy fats but contain virtually no carbohydrates.
- Poultry: Chicken and turkey are lean, easy meats to cook when looking for a keto-safe option.
- Fish: Fatty fish like salmon, mackerel, and sardines have essential fatty acids like omega-3s.
- Nuts and seeds: Not only are they high in healthy fats, but nuts and seeds like almonds, walnuts, and sunflower seeds are an excellent source of fiber, too!\
- Full-fat dairy: Cheese, butter, and yogurt are great sources of healthy fats that do not contain high levels of carbs.
- Healthy oils: Consider switching to olive, coconut, or avocado oil for cooking and dressings. These oils are considered clean and are high in healthy fats.
- Non-starchy veggies: Leafy greens like broccoli and kale are packed with nutrients and low in carbs.
Foods to Avoid for a Proper Keto Diet
In order to promote the production of ketones and bring the body into a state of ketosis, a person must avoid refined carbs like:
- Bread
- Grains
- Rice
- Legumes
- Fruit
- Alcohol
- Pasta
Certified Keto Diet Meal Ideas
Keto-Friendly Muffin Frittatas
Breakfast is known to be the most important meal of the day, but it can also be the most inconvenient meal of the day. These easy, keto-friendly muffin frittatas are simple to prepare in bulk and heat up quickly for a flavor-packed breakfast on the go!
Keto Sliders With Fresh Rolls
Delicious fresh bread can be hard to come by with Keto restrictions, but not if you make it yourself! This flavorful recipe incorporates chives for a kick of flavor to add to any sandwich. These rolls go perfectly with thyme burger sliders.
Keto Chicken & Green Beans Almondine
Green beans are an excellent keto-friendly vegetable because they are low in carbohydrates but remain high in fiber. This chicken and green bean recipe adds a nutty twist with spiced almonds. Flavors like cumin, garlic, onion, and dried rosemary bring depth to the natural warmth of the dish, making it a weeknight great dinner option!
Easy Keto Snacks
Keto Parmesan Chips
Chips are the perfect light and simple savory snack, but potatoes and corn flour are too high in carbs for a keto diet. That doesn’t mean you have to give up your favorite chip flavors, just reinvent them! Parmesan chips are the perfect base for all your favorite chip cravings because you can try different seasonings and flavor combinations to make your own unique chip!
Protein Cookie Dough
Your keto diet snack ideas don’t always have to be so blank, though! Here’s something for the sweet tooth: guilt-free cookie dough! This satisfying dessert recipe will only take a few minutes to throw together, and it’s perfect for an energy boost, a quick snack, or a late-night craving!
Keto Energy Balls
The best snack ideas for the keto diet are those that pack a punch of nutrients while still satiating a craving. Keto energy balls are a great, high-fiber option that you can customize to your tastes. You can add flavored protein or different types of nut butter to make it your own.
Keto Diet FAQ
What is a Keto Diet?
When the body is in a state of ketosis, it quickly shreds fat by utilizing it as the primary fuel source. The keto diet calls for less than 50g of carbs per day to force the body into this switch. As a result, the liver produces more ketones to serve as an alternate energy source.
How long does it take to get into ketosis?
In order to get the body into a state of ketosis, a person must immediately restrict their carbohydrate intake to deplete the glycogen reserves and begin utilizing ketones. This process can take between 2-7 days on average, but there are certain things you can do to promote your efforts. For example, exercise and intermittent fasting can burn glycogen and accelerate ketone production.
How should I track my carb intake?
Let’s talk about math! To understand your carb intake you must be familiar with the difference between net carbs and total carbs. While your total carbs measure the number of carbohydrates, net carbs count the impact on blood sugar through this calculation: Net Carbs = Total Carbs – Fiber – Certain Sugar Alcohols (e.g., erythritol).
Do I need to count calories?
While counting calories can be a conveniently organized way to understand your energy balance and consumption, it may not always be necessary with the keto diet. For example, if you feel full after a meal, incorporate nutrient-rich foods, and are hitting your fitness goals, you may not need to focus on calorie counting.
Can I do Keto if I eat vegan?
The keto diet puts a heavy emphasis on protein consumption to supplement the high-fat diet. For vegans who want to explore the keto diet, it is essential to incorporate enough protein variety like tofu, tempeh, nuts, and seeds to balance the high-fat diet. Furthermore, popular high-carb vegan foods like legumes, grains, and starchy veggies will have to go!
