Best Keto Snacks To Have On-The-Go
Have you ever come across those times when you’re sitting idle at your desk or watching Netflix and your KETO snacking seems downright out of the frame! Your game plan: Have a bunch of on-the-go snacks in the back of your mind so you know how to beat these hunger cravings. Here’s a list of 10 On-the-go Keto snacks to prepare with when you don’t have the time or patience to run to the store:
1. Flaxseed Crackers
Craving for crackers while following the keto diet religiously? Try Flaxseed crackers which are not only crunchy but also high in omega-3 fats to boost your fat content even more!
Pro Tip: Dip these crackers in some guacamole(coming up later) or top with cheese!
2. Hard-Boiled Eggs
Just as cheese strings, hard boiled eggs are a rich source of fat and protein while serving moderately low content of carbohydrates. What’s even better? You can make them all at once in a large batch, store them in your fridge and grab one as you require for a nutritious snack all through the week.
3. Raspberry with Whipping Cream
Raspberries are not only incredibly low on carbs and high on fats but they’re also packed with the goodness of antioxidants and fiber that reduce inflammation and protect against disease. Whipped cream, on the other hand, is rich in dietary fats which will again help you stay in ketosis.
Pro Tip: Mix half a cup of raspberries with one-fourth a cup of whipping cream and enjoy a fulsome snack.
4. Collard Green with Cheese
A versatile snack that not only supplies an extra dose of greens but also balances your diet with a bit of protein, one large collard green leaf makes a perfect keto snack with one ounce of sliced cheddar cheese. Simply spread the cheese on the collard green leaf and roll like a wrap.
5. Dark Chocolate
If you’re on Keto and still looking for your chocolate fix, fear not, dark chocolate is here to your rescue. Make sure you go for the ones with at least 78 percent cacao and no added sweeteners, for an easy and delectable grab-and-go keto snack.
6. Macadamia Nuts
The tag for the most Keto-friendly nut goes to the macadamia nuts that boast of the highest amount of fat and lowest amount of carbs in the entire nut family. What’s more? They’re easy to be carried along and do not require to be refrigerated at all!
7. Zucchini Chips
A great keto-snack that you can make well in advance for now or for later! Other than being incredibly low-carb, Zucchini is mild in flavor which makes it convenient to be backed up in advance and dress with a flavor of your choice.
Pro Tip: Top Zucchini with seasonings that match the flavor of your favorite potato chip in order to keep the carb cravings away!
8. Pepperettes or Meat Sticks
Easy, delicious, packed meat sticks that do not even require to be refrigerated, Pepperettes are an instant source of energy and salty enough to satisfy your snack cravings. They’re cheap; don’t expire for a long time, and a great snack to keep on hand.
9. Cherry Tomatoes
Classic veggie-come-fruit, cherry tomatoes can be readily consumed on the go as they’re incredibly low in fat and low-slung in carbs. What’s even better? Cherry tomatoes are loaded with lycopene, which is research-proven to help prevent heart disease.
P.S. Make sure you have them in calculated optimum quantity, as carbs can pile up if you overeat.
10. Beef Jerky
If there’s any diet that will allow you to savor beef jerky for a snack, it’s undoubtedly the keto diet. A road-trip essential and a perfect snack to carry along in your bag, Beef jerky is a very satisfying little snack and doesn’t even require refrigeration.
Pro Tip: Not all beef jerkies are created equal, so make sure you read the labels carefully and steer clear of the ones with added sugar.
Basics To Know Before Going Keto
Ketogenic diet has taken every nook and cranny of the world by storm as the famous personalities and celebrities vow for its efficiency in quickly reducing the stubborn fats and other health miracles. Seeing the much-hyped anecdotes on various online platforms, one might wish to kick-start the keto diet without possessing much knowledge about the dietary plan.
If you are hell-bent in starting the high-fat, low-carb and moderate-protein diet, you should research well about the basics so that it proves to be a boon to you. This is because following a keto diet will result in various changes in the body like the dependence on carb for energy shifts to burning fat for producing fuel.
Here we’ve master-crafted some keto basics that everyone should know before starting the high-carb diet.
1. STAY AWARE ABOUT YOUR NET CARB INTAKE:
It is very crucial to have consumption of low carbohydrate diet to keep the body in state of ketosis in which the energy is produced by breaking down the fat molecules. It might surprise you that you should not have more 35 grams of total carbohydrate in a day. In case you have more than the limit that’s been set, it’d be difficult for the body remain in ketosis
So, keeping a close vigil at your carbs consumption will help you get into ketosis more quickly (as long as you consume the optimum amounts of protein — more on that coming up later). Also, pay attention to nutritional information and the labels, and ensure that your net carb consumption is lesser than 25 grams per day.
Pro Tip: While keto cuts out most major sources of carbs, you should focus more on limiting processed carbs, such as crackers and cookies, while still relishing healthy whole grains like oats and brown rice.
2. PILE ON THE RIGHT KINDS OF FAT:
Fat doesn’t actually deserve its bad rap! In fact, it can make you feel full faster since it takes longer to digest than other nutrients. What’s more; as you slowly make transition into the ‘Keto lifestyle’, you are training your body to utilize fats as its main source of energy. As a result, between 70-80% of your daily caloric requirement should be fulfilled by fats!
But Beware: Not all fats are undeniably great for you. While the saturated fats found in dairy and meat products are no longer the devils they were once assumed to me, many credible health organizations like the American Heart Association, suggest limiting your saturated fat intake to just 13 grams a day. Most experts, however, recommend eating more monounsaturated fats that are mostly found in plant-based foods like avocados and olive oil.
3. GRAB THE OPTIMUM AMOUNTS OF PROTEIN:
Did you know that between 15-25% of your daily keto-calories should be derived from protein? Too little, and your body starts cannibalizing your muscle tissues to fulfill its protein requirements, too much, and you may feel full enough to refrain from eating an adequate amount of fat to feel energetic.
So, remember you cannot just eat eggs and steak all day long while following a Ketogenic diet! Nutritionists recommend keeping protein levels between 10 and 15 percent of total calories.
Pro Tip: To step up your fat intake while keeping your protein levels in control, make sure to incorporate foods that are high in fat but moderate in protein such as: coconut oil, olives, avocados, cheese, chia/flax seeds, and butter.
4. TRACK AND ADJUST YOUR MACROS:
If you can strictly follow those four rules, you can easily get into ketosis and start burning fat straight away! But in order to make sure that you’re doing it successfully, it will be great to do some degree of tracking.
To begin with, figure out what your macros should be and then keep a close track at them for the next three weeks. You can make use an app like MyFitnessPal and input the quantity of foods you eat each day! What’s more; always track your weight. If it goes down, Kudos, you’re probably doing it right.
5. DRINK PLENTY OF WATER:
Due to its diuretic nature, Keto diet makes you lose more water weight as compared to a high carb diet. Due to very low carb intake, your body quickly utilizes your stored carbohydrates or glycogen in the muscles. And because glycogen keeps up a lot of water, your water levels drop off quite fast. This is why many people experience the “keto flu” in the first few days of ketosis!
Pro Tip: As a general rule of thumb, drink about half your body weight in fluid ounces of water. For instance, if you weigh around 175 lbs, then you should drink at least 90 fluid oz. of water.
Reap The 7 Health Benefits Of Keto Diet Today
Are you doubtful about adding keto diet to your routine? Well, you are not the first one to be apprehensive about it! Many claim that this beneficial diet pattern will cause high cholesterol and lead to heart disease. But, let us stop there and consider, are these claims true or baseless?
Internet is filled with all kinds of facts about the keto diet, so you don’t have to believe everything it says. So, what are the real benefits of the keto diet that you can take advantage of? Now, wait! You don’t have to beat your brains out over this as we will uncover the actual benefits of a keto diet for you.
Here are six of the proven benefits you can gain when you go keto! And hang on till the end for a bonus tip that may come in handy for many of you!
Have Healthy and Young Heart
Studies have shown that when you turn to the keto diet, your body rejects the bad cholesterol that are claimed to cause various heart diseases and improve the good cholesterol content in your body.
What’s more; you must give the keto diet if you suffer from constant heart burn, as it is naturally packed with heart-healthy ingredients that ensure plenty of support to the central organ. Now we can throw the claim discussed in the intro out of the window, can’t we?
Keto uses High-fat intake to help you lose fat
While cutting down carbs is one of the simplest and the most effective ways to lose weight, keto diet functions by sending the body into a metabolic state called ketosis that utilizes fat for energy generation instead of carbs. As a result, there is a hike in the loss of excess water weight which contributes to weight loss.
According to a study that monitored the effects of a ketogenic diet on 83 obese patients for 24-weeks, there was a significant reduction in the patients’ weight and body mass index (BMI).
Lose Those Hunger Pangs
Any diet that you follow will leave you feeling famished more often than not. This miserable feeling will force you to give up on the diet even before you see any results. But, studies claim with this low-carb diet, you will have suppressed appetite helping you lose those weight-inducing calories.
Get Rid of Harmful Fats
There is no doubt that keto diet lets you burn fats quickly, but it will also help you get rid of those harmful fats that will lead to chronic diseases and health risks like diabetes and heart problems. When it comes to bad fats, it is the visceral fat that accumulates around the organ causing insulin resistance and inflammation.
Quicken Fat Loss Process
The rate at which you lose those stubborn fats is significantly higher when you follow the low-carb diet in place of a low-fat diet. Studies claim that you quickly lose those excess water and lower insulin resistance in the body that leads to significant weight loss even within a week!
Leave Those Embarrassing Acne Behind
Your blood sugar level and the diet you choose are one of the main reasons for the deadly breakout. When you follow a keto diet, you are forced to keep your sugar and carbohydrates intake low. It automatically lowers the amount of acne on your face.
Reduce Risks of Cancer
Yes! You read that right as some studies claim that in some instances of cancer, radiation and chemotherapy can effectively replace with a ketogenic diet. It is because keto induces oxidative stress in cancerous cells. Besides, this diet will also reduce blood sugar level leading to lesser insulin complications in certain types of cancer patients.
Bonus: Women, Thwart PCOS!
Polycystic ovarian syndrome or PCOS has delayed many pregnancies because this condition causes enlarged ovaries with cysts. One study claims that many women with PCOS, who followed this diet, lost weight and brought normalcy in their hormonal levels.