Keto diet plans work by putting the body into a state of ketosis. This is when the body burns fat instead of carbs for fuel. Snacking lots is usually something people wish to avoid when dieting however there are healthy low-carb snacks that you can enjoy when following a keto diet.
- How to lose belly fat on a Keto diet without intense exercise
Nutrition Associate at Vitl (insert link) Camelia Dickson explained: “Ketogenic diets, which are high in fat, moderate protein and very low carbohydrate (20-50g/2000kcal), originally came about having shown success in controlling symptoms of diabetes and epilepsy.
“Although we are aware that the keto diet is not for everyone, the various benefits – which include weight loss, energy increase and mental clarity – can be quickly recognised and maintained sustainably, explaining its popularity.
“As with all restrictive diets (ie. cutting out food groups), preparation plays a key role in ensuring safety and efficacy, to avoid possible deficiencies, and to encourage compliance as your body adapts to a new regime.”
Preparing snacks in advance will help you follow the diet more closely ensuring that you stay to the high fat, low carb diet.
Chia seeds have many health benefits including weight loss due to their protein and fibre content.
Camelia said: “A brilliant snack to support you through a 3pm energy slump, chia seeds are nutrient rich and keto-compliant with a 20% protein content and 34-40g (100% daily recommendation) of dietary fibre per 100g).
“Chia pudding can be prepared in large batches and frozen or stored in the fridge.”
You can make chia pudding using a milk or dairy-free milk and adding chia seeds, maple syrup and vanilla. This then needs to be left in the fridge overnight which should enable the pudding to become rich and creamy.
This recipe is high in fat, and per serving it contains around 56g.
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Coconut & cinnamon coffee
Coffee with milk isn’t keto friendly, however adapting a coffee to become ketogenic means that you can still enjoy a little pick me up.
In order to make this coffee you can use coconut milk for sweetness and flavour as well as a little bit of cinnamon.
• 1 cup coffee
• 1.5 tsp coconut oil
• 1/2 cup warm coconut milk
• 1/8 tsp cinnamon
1. Make coffee as normal and add to blender with coconut oil before blending for 1-2 minutes until frothy
2. Add any extras like coconut milk and cinnamon before blending for a further 10-20 seconds
This recipe contains around 26g of fat and zero carbs, making it suitable for a keto follower.
- Eat this snack daily to lose weight
The nutrition expert explains: “Egg albumin (the egg white) is nature’s most complete source of protein making eggs a keto breakfast to start your day off on the right foot.
“As protein plays a role in glucose metabolism, it will support blood sugar levels throughout the day to avoid the energy dips responsible for cravings and irresponsible food choices.”
Ingredients (serves 6):
• 150g bacon, cooked and chopped
• 16 ounce bag frozen spinach, thawed and squeezed dry
• 6 large eggs
• 50g onion, thinly sliced or minced
• 3/4 cup heavy cream
• 8 ounces feta cheese
• Seasonings like salt and pepper
1. Cook the bacon until crisp and chop
2. Grease a 8×8 glass dish. Preheat oven
3. Thaw the spinach and squeeze dry. Slice the onion very thinly and crumble the feta
4. Put all the ingredients into a large bowl and mix with a hand mixer until totally combined
5. Pour into the prepared pan and spread with a rubber spatula
6. Place in the middle of the oven and cook for 40 minutes
Per serving this will contain around 26g of fat and just six grams of carbs, making it the perfect healthy keto-friendly snack.
Tasty trail mix
Camelia said: “This is a great source of omega 3 fatty acids and antioxidants vitamin E and selenium – and studies suggest that nut consumption can positively modify your lipid profile and helps increase your energy expenditure while resting.”
You can use nuts including almonds, Brazil nuts, hazelnuts, walnuts, pumpkin seeds, sunflower seeds, hemp seeds, cacao nibs, coconut.
Nuts contain a high fat content, and although that is the main aim of a keto diet, they should be consumed in moderation.
A portion of nuts (around 50g) contains around 29g of fat while only 11g carbs.
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