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When following a low carbohydrate diet Like the ketogenic diet, when organizing the menus it is convenient to spend a few minutes thinking about what we will snack between meals if we need it. If it’s time for a snack and you don’t have anything prepared, it’s easy to find it difficult to find adequate options that nourish you, satisfy you and do not decompensate the effort made during the rest of the day.
On the ketogenic diet, the replacement of foods rich in carbohydrates (cereals, legumes and fruits) by high-fat foods, produces effects in the body similar to fasting. The body manufactures ketones, which have an anti-inflammatory effect, so this type of diet, properly supervised, is used for therapeutic purposes against cancer, lipedema and other health disorders.
Most of the energy in the ketogenic diet is obtained from fats (more than 60%). Protein consumption is moderate (20%); however, carbohydrates are limited to 20-50 grams daily. A sandwich, a fruit rich in sugar or the sticks from the vending machine at work are not good options to have as a snack, because they are snacks that provide many carbohydrates, few proteins and hardly any quality fats.
Ketogenic Diet Snack Ideas
When snacking between meals on the ketogenic diet, we always have the option of cut an avocado or put a good handful of nuts in our mouths. The important thing to make our keto snacks is to choose foods that provide quality fatsas these will constitute our main source of energy throughout the day.
Among the best healthy fats for a ketogenic diet we find those provided by avocado and nuts, but also others seeds and their oils, which we can use in dressings or for cooking, such as olive and coconut. Other options are peanut butter or tahini which is prepared with sesame seeds, very practical to take as a snack or snack.
If we prepare them in different ways and combine them with green vegetablesprotein foods such as tofu, or fruits allowed in small quantities, such as berries, we can prepare a wide variety of keto snacks rich in protein and healthy fats that will satisfy us and nourish us. Among the vegetables, zucchini, celery, peppers, cabbages, asparagus and, in general, green leaves can give us a lot of play.
Below you will find some ideas. You can use them as a base to make your own variations:
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