The basic idea behind a ketogenic diet is eliminating sugars and other carbohydrates to encourage the body to burn fat. Ketosis happens when the body switches over to using fat for fuel and only occurs when carbohydrate intake is severely restricted. Getting into ketosis can be difficult in a lot of ways. When cravings hit, eating the wrong thing can undo a lot of hard work which is why having the right snacks on hand is so important. Foods high in fat and protein dominate our list of easy keto snacks.
Beef jerky is a great snack for people on the ketogenic diet. It's an easy way to satisfy a craving for something salty while avoiding things like chips, pretzels, or crackers. It also takes a while to eat because of the tough, chewy texture. Note that all beef jerkies are not created equal. It's important to check the label and choose a brand that has only a few ingredients because any added sugars instantly bump up the total carb content.
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String cheese is packed with fat and protein, two staples of the ketogenic diet. Plus, it's really convenient. There's no preparation, and it's available in bulk. String cheese is an ideal on-the-go snack because it is individually wrapped and easy to toss in a lunchbox or gym bag. People on a ketogenic diet should choose a brand of string cheese that's full fat. Not only does it have a more potent flavor but it also helps avoid unwanted sugars and fillers that add unnecessary carbs.
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It's possible for those on keto to get their chocolate fix, but it has to be the right kind of chocolate. Dark chocolate may not have the same sweet flavor as other varieties, but it can be enough to satisfy a craving. It's important to choose dark chocolate that is at least 80 percent cocoa to avoid eating something with too many carbohydrates. There are a lot of options available that come in individually wrapped portions that are perfect for when a craving hits.
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Avocados are both high in fat and low in carbohydrates so they're an ideal keto snack. Not to mention that they're a whole food and completely unprocessed making them a really healthy option in general. Preparation is simple, just cut it in half, remove the pit, and add some salt and pepper for a flavor boost. Adding a little bit of olive oil can also help get the required amount of healthy fat intake that a successful keto diet requires.
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Pork rinds are a keto-friendly choice to satisfy a craving for something both salty and crunchy. They contain minimal carbohydrates and make a great substitute for potato chips, crackers, or pretzels. They're also versatile. Pork rinds can be ground up and used as bread crumbs to make things like keto chicken fingers or cheese sticks. Pork rinds are available in a wide range of flavors, too, so there's always something new to try.
It's not easy finding foods that are sweet and keto friendly, but sugar-free popsicles are a safe choice. While they don't have any nutritional value, they are a great way to beat a craving for ice cream and make a nice treat on a hot day. Plus, they taste just as good as regular popsicles and come in a wide range of flavors. By keeping a box in the freezer, you will always have a cold, sweet snack on hand.
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Cold cuts are convenient and easy to grab when hunger strikes, plus there are plenty of options to choose from. Turkey breast, ham, salami, pastrami, and pepperoni are all keto friendly as long as they're not processed with added sugars. By pairing cold cuts with high-fat cheeses, a person on keto can get both the fat and protein they need while satisfying their hunger. Cold cuts are also a great choice for lunch, and they travel well.
One of the best things a person on keto can do is keep a dozen hard boiled eggs in the refrigerator at all times. They're an ideal keto snack because they're high in protein, carb-free, and really filling. Making hard boiled eggs takes time, though, which is why having them ready to go is so important. If they're already prepared, they're an easy grab-and-go snack or can quickly be cut one up added to a salad to make it more satisfying.
Bacon is a staple for most people on a keto diet. It's high in fat, salty, and delicious but it should be used sparingly. To up the nutritional content of a bacon-based snack, it's a good idea to pair it with a vegetable. Bacon-wrapped green beans and asparagus are great combinations. It's also a great addition to salads. Bacon takes a while to prepare which is why a lot of people on keto make it ahead of time so it's ready when they need it.
Bone broth is another keto staple. It's loaded with nutrients like iron and zinc as well as Vitamins A and K. Why not regular broth? Because bone broth has significantly more protein which is essential. For some, a warm cup of bone broth can satisfy a salty craving. Adding fresh vegetables and making a pot of soup is an easy way to boost the nutritional value and make it into a full meal.
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