Have you ever heard of the ketogenic diet?
What about ketogenic snacks?
I had, but until recently, I didn’t know much about them.
Here’s the interesting part…
One of my neighbors was taking a walk around the block.
That’s when I realized…
She had easily lost thirty pounds over the last year. So, I asked her what she was doing.
You guessed it…
She said that she had “gone keto.”
The keto diet certainly does make huge fans out of people who you’d otherwise never guess were dieting.
So what’s the catch?
So what’s the solution?
The solution is… these dieters don’t go hungry.
But wait, it gets better…
Today, I’m going to talk about ketogenic snacks.
What they are, and what are the best keto snacks?
And on top of that…
Can you really lose weight while snacking?
Stay with me now… as you’re about to find out.
What Is the Keto Diet?
Frankly, diets high in fat and low in carbohydrates are nothing new.
After all, you surely remember the Atkins diet craze of the nineties and early 2000s.
However, keto isn’t some new offshoot of Atkins.
The diet originates in the 1920s, and was specially formulated for epileptics.
In hospitals, the diet is usually introduced to children who are unresponsive to other therapies.
In some cases, their incidence of seizures is cut in half by keto.
So that’s the first difference – unlike Atkins, a ketogenic diet originates as a therapy for conditions causing seizures.
But the big difference is in how restrictive you become with carbs.
The average Atkins dieter eats:
- 50% fat
- 30% carbs
- 20% protein
Meanwhile, the keto dieter will eat:
- 70% fat
- 20% protein
- 10% carbs
So in the end, keto might be a more intense type of Atkins.
However, those who are into ketogenic diets don’t feel that way.
For sure, just like keto, the Atkins diet eliminates things like soda and bread.
But many, like my neighbor, claim bigger differences.
They say that doing the keto diet right means you eat more healthy whole foods than typically seen with Atkins.
Looking at the range of Atkins-branded products, I have to agree.
Filling processed foods with artificial sugar?
That’s not a change you should make long-term.
By and large, keto dieters view their choices as more of a healthy lifestyle, not a short-term weight loss plan.
Still, getting started can be rough going.
When you’re on a ketogenic diet, your first step is move the body into a state called ketosis.
To do this…
you have to focus on increasing and changing the behavior of your ketones.
Ketones are made when you process fat.
However, these ketones are rarely used for energy, because we default to glucose for that.
By eliminating carbs and sugars, we have less glucose.
Now, our ketones aren’t going to be stored away, like they normally might.
Instead, they replace glucose as our bodies’ fuel source.
But as we just found out, this process doesn’t happen overnight.
In the case of epilepsy patients, they have to fast for a whole 24 hours first.
Furthermore, coming off of carbs (glucose) can have some unpleasant side effects.
1. “Carb Flu” or “Keto Flu”. What happens when your secondary energy source becomes your primary?
For starters, many begin to experience flu-like symptoms within days. Dizziness, nausea, and generally feeling bad may last for a week.
2. Cramps. Muscle and stomach cramps are common as you switch to keto. This is probably the result of that initial fasting period.
3. Low Energy. If you’re active, it can take your body time to adapt to the idea of running on fat.
Many people new to the keto diet can’t really exercise like they normally would for the first few weeks.
4. Bad Breath. When you start producing more ketones, you’ll also have excess acetone.
Acetone is a class of ketone that leaves the body through your breath and urine.
For the first few weeks, your breath may smell like chemical-laced fruit.
5. Rapid Heart Rate. In reality, when you start a keto diet, you begin by dehydrating yourself.
This can lead to heart palpitations, on top of that cramping.
It’s temporary, but if you have heart problems, you should think twice about entering this phase.
You should talk to your Doctor first.
Once keto dieters have gotten “over the hump” of those first weeks, they experience benefits they believe are worth it.
Best of all, none of this involves restricting calories.
In fact, many don’t ever count a calorie.
Interestingly, the keto diet may increase satisfaction while encouraging healthier hunger signals.
Foods to Avoid On a Keto Diet
Before we dive into the best ketogenic snacks, it’s helpful to know what’s completely off-limits.
Here’s a list of foods you never eat when you want to go keto:
Ketogenic Snacks You Can Grab and Go
Snacking on a keto diet is perfectly acceptable.
What isn’t acceptable is not being able to make a good, keto-friendly choice on the fly.
For that reason, before we check out recipes for healthy keto snacks, let’s look at convenient options.
No-prep ketogenic snacks include:
Also, cold cuts are cleared for the diet, but if you’re already eating jerky, rethink this.
No matter how effective your diet is, too many processed meats aren’t good for your health.
That said, avocados and nuts are certainly healthier fat sources.
Best Keto Snacks: Recipes
Have a little more time on your hands?
Prepare your own snacks for keto diet, and you’ll have plenty of variety to keep you moving toward your goals.
Tuna Pickle Boats
Do you have five minutes?
If so, you have a light and tasty snack.
All you need is:
- 5 large dill pickles
- 1 can of tuna
- ¼ cup mayo (make sure there’s no sugar)
- Salt and pepper
- Dill (optional)
Slice your pickles in half lengthwise, and scoop out a little of the flesh to make your “boat”.
Meanwhile, make a little tuna salad with the rest of the ingredients.
Slather your tuna salad on top of your boats, and munch away.
Honestly, nachos without tortilla chips?
Yes, when you make your chips out of cheese.
To make the chips, cover a baking sheet with parchment, or use a silpat – click for price.
Next, choose your cheese.
For the chip, you’ll need two cups of shredded cheese, and I recommend trying a few different kinds.
Monterrey jack and cheddar make a great nacho blend.
On your baking surface, create small, flat piles of cheese – you’ll use about two tablespoons per chip.
On top, you can sprinkle seasonings like oregano, chili powder, cumin, or plain salt.
Stick your cheese mounds into an oven preheated to 425 Fahrenheit, and bake for ten minutes.
Let them cool for four to five minutes before sliding them off.
Now it’s time for toppings in which we can dip our chips.
- Seasoned ground beef
- Chopped onions
- Cherry tomatoes
- Sliced olives
- Sliced jalapenos
- Full-fat sour cream
This recipe makes a keto-friendly lunch or dinner, but is also perfect as a movie night snack.
Here is a great dipping sauce recipe for your chips.
Spinach Artichoke Dip
Now that you know how to make chips from cheese, you can focus on new and interesting dips.
This dip contains spinach.
Unfortunately, some keto dieters focus so much on fat and protein that they don’t get enough green stuff.
To make this dip, you’ll need:
- ½ cup of spinach
- ¼ cup grated parmesan
- ½ cup of cream cheese
- ¼ cup full-fat sour cream
- 2/3 cup shredded mozzarella, divided
- 1 can of artichoke hearts, drained
- 1 tablespoon minced garlic
- Salt and pepper (to your taste)
First, wilt your spinach – it just takes a minute or so sautéing in a pan.
Next, melt your cream cheese on low heat.
Once you can stir it, add in everything but ½ of the mozzarella and mix well.
Now, squeeze the moisture from your spinach, and mix it into your dip.
Transfer it to a small baking dish or ramekin – click for price, and top with the remaining mozzarella.
Bake at 350 Fahrenheit for about a half an hour.
This is one of the best keto snacks to bring to a party!
Chocolate Avocado Pudding
I’m not keto, but I’ve been eating pudding and mousse made from avocado for years.
If you have a sweet tooth, this is the snack for you.
Above all, it’s super simple.
For two servings, you’ll need:
- 1 avocado
- 2/3 cup of coconut milk (full fat, no sugar)
- ¼ cup pure cocoa powder
- 1 teaspoon vanilla
- ½ teaspoon cinnamon
- 7-10 drops liquid stevia – click for price
To begin, heat up your milk, stevia, and cocoa on the stovetop.
Stir it all together for a minute, and then remove.
Next, pour it into a food processor – click for price with all of your other ingredients, and blend well.
To finish, stick it in the fridge and let it chill.
Hasselback Zucchini Pizza
Unfortunately, baked potatoes and pizza are not on the ketogenic diet’s menu.
But you can fill the gap with ketogenic snacks like this veggie Hasselback pizza.
To make it, you need:
- 3 medium zucchinis
- Pepperoni slices
- 1 cup cheese
- Bacon crumbles
To start, Hasselback your zucchinis by making slices three quarters of the way deep.
Space each slice about 1/4th of an inch apart.
Inside each of these slices, you’ll place your pepperoni, as well as a little cheese.
Sprinkle any remaining cheese on top.
Bake at 400 Fahrenheit for about a half an hour.
To finish, give it a little loaded potato flair by topping with bacon crumbles.
Chicken Taco Lettuce Wraps
I don’t know about you, but I need afternoon fuel.
My workout routine sits right between lunch and dinner, and this means some kind of snack is a must.
To begin, you’ll need:
- 2 boneless, skinless chicken breasts
- Olive oil
- Taco seasoning
- Leaves of Romaine lettuce
First, pour the olive oil, garlic, and taco seasoning into a resealable bag, and add the chicken.
Let marinate for 30 minutes or more.
Now, cook the chicken any way you like – on the grill, in the oven, or in a pan on the stove.
When it’s cooked through, let it cool while you chop all veggies.
Next, prep your chicken by slicing it into cubes.
At this point, you can go ahead and fill your lettuce leaves with the veggies and chicken.
Or, you can store it in the fridge for make-ahead snacking.
If you’d like to dress your taco wraps up, salsa is a good pick, as long as there’s no sugar.
Conversely, you can make your own cilantro dressing.
To do so, just combine Greek yogurt, cilantro, olive oil, lime, salt, and pepper in a food processor.
Keto Fat Bombs
Maybe I won’t be going full-on keto any time soon, but there are certain recipes I’ll be keeping around.
For instance, I am permanently on the Fat Bomb train. Fat Bombs are energy bites that, yes, contain mostly fat.
Once you make them, you can take them anywhere for tasty energy and brain-healthy fats on the go.
To be fair, there are thousands of wonderful variations, but this recipe is my current go-to.
For it, you’ll need:
- 8 ounces of room temperature cream cheese
- ½ cup all-natural nut butter (it calls for peanut, but I recommend almond or cashew)
- ¼ cup of coconut oil, plus 2 tablespoons divided
- Sprinkle of sea salt
- 1 cup of dark chocolate chips (no sweetener!)
First, beat together your cream cheese, nut butter, oil, and salt.
It might take a few minutes to come together completely.
Stick it in the freezer to thicken up.
Meanwhile, melt your two extra tablespoons of coconut oil with the chocolate chips.
Take your cream cheese mixture out, and scoop it into balls on a baking sheet.
Now, carefully pour your chocolate and coconut oil mixture over top.
Finally, place in the fridge to firm up.
Well as they say, all good things must come to an end.
That is all I have on…
In the end, the keto diet is a very interesting concept.
Instead of burning glucose, you burn fat.
To achieve this, you restrict carbs heavily and eat tons of fat.
Truthfully, more healthy fat is always a good idea.
The trouble is, keto dieters may not be getting enough vegetables.
To get all of the vitamins, phytonutrients, and minerals you need, it’s vital to eat a diverse range of plant foods.
Still, there are plenty of people out there doing it right – and they’re not starving.
You can eat delicious snacks and still get the benefits of keto, like weight loss and increased energy.
In conclusion, I really need your feedback on this.
What do you believe to be the best keto snacks?
Have you lost weight by switching from carbs to fat?
Please share with everyone below!