It’s a scenario we’ve all experienced –
you didn’t bring quite enough food for lunch and the afternoon hunger pains
strike with a vengeance. Although a ketogenic diet, which focuses on filling
quality fats and proteins, is one of the most satiating ways to eat…it’s
sometimes necessary to have a snack to tide you over until the next meal. There
are so many common snack foods that are not keto-friendly. Think vending machines,
stuff like granola bars, pretzels, and crackers. It can be very tempting to
cheat in situations when you’re hungry and there may not be any good options,
but those additional carbs can be costly when it comes to your weight loss goals.
To help you navigate these tricky situations we put together a helpful
list of the best keto snacks. For the full list check out the article,
“50-plus healthy keto snacks to help with ketosis.” Here are just a handful of our
favorite high-fat or low-calorie keto snacks. Olives. These days you can find
olives in just about every supermarket and even in some well-stocked
convenience stores. Olives are full of heart-healthy fats with very little
carbs or protein. If you buy jarred olives be sure to read the nutritional
information to confirm there aren’t any sneaky carbs in there.
Pork rinds. Just because potato chips are off the table doesn’t mean that you
can’t have something crunchy and salty to snack on. Pork rinds are just the
ticket. Just take care to buy a brand that’s made with only pork rinds and
salt. Nuts and nut butters. Some nuts have more carbs than others. We suggest
macadamia nuts as they contain high amounts of monounsaturated fat and
minimal omega-6 content. Nut butters made with almonds, pecans, and macadamia nuts,
are a good option too. With any nut-based snack keep an eye on
the portion as they are easy to overeat. Keto-friendly dark chocolate and cacao
nibs. Craving something a bit sweet? A small square of stevia-sweetened dark
chocolate or regular chocolate that has at least an 80% cocoa content or higher
is a safe choice. Cacao nibs are great too, especially when added to nut butter. The calories add up quickly though so keep the
portions small. You can also easily make dozens of keto snacks at home. Taking the
time to prepare high-quality snacks for yourself will save you from tempting
situations. When you’re in need of a bite to eat out in the world. Some of the best
options include avocados. A ripe avocado cut in half and sprinkled with a bit of
salt and pepper is a tasty fat loaded snack. Mash it up with a touch of
mayonnaise and a sprinkle of your favorite dried herb for a different take,
or try homemade guacamole. Combine high-fat low-protein cheeses such as
mascarpone and cream cheese, with other snacks like pork rinds and nuts for a
keto-friendly treat. You can also incorporate cheese’s into dips like our
spicy sausage cheese dip. Bacon. Cook up a double batch of bacon and keep a
container in the fridge to stay one step ahead. Enjoy bacon on its own or combine
with other ingredients like bacon-wrapped asparagus. Fat bombs. Fat bombs are a combination of ketogenic ingredients that contain over 90% fat.
Read the Ruled.Me article, “A comprehensive guide to fat bombs” to
learn more. One of our favorites are the jalapeno popper fat bombs. Pickles.
Sugar-free pickles like our fire and ice pickles, can really hit the spot when you
want something salty and sour. They’re also super-low in calories. Kale chips.
Package brands of kale chips can contain additional carbs. Try making them at home
for the most keto-friendly and economic version. Homemade bone broth. Savory, warm,
and comforting. Bone broth also touts many nutritional benefits. The best way
to keep it truly keto is to make it at home. To learn more check out our
comprehensive guide titled, “The ketogenic version of the bone broth diet.”
Hard-boiled and deviled eggs. Hard-boiled and deviled eggs are simple and quick
snacks to make at home and to have ready to go in the fridge. Drinks. Unsweetened
coffee and iced tea. Keto-proof coffee and keto friendly smoothies can be an
ideal way to chase away cravings. After all, sometimes when we think we’re hungry
we’re actually just tired bored or simply thirsty. Find easy-to-follow
recipes for all of these beverages on Ruled.Me. we encourage you to snack
mindfully. Just because all of these snacks are low-carb doesn’t mean you can
eat an unlimited amount of them, and while homemade snacks are a better
choice than highly processed snack foods, overeating them can slow down or stop
the weight loss progress you’ve been working so hard for. Use our keto
calculator to keep track of your snacking decisions. That way you can
avoid the potential downsides of snacking. Ruled.Me has plenty more
information and recipes about every meal of the day including snack time to help
you make your keto diet work in a long-term sustainable way. Be sure to
take a look at our other videos to learn more about all things keto.