In a food program, snacks are of paramount importance. And for good reason, they are the ones who allow you to be satisfied until the next meal. To nibble a tasty snack that will help you start the feeling of satiety, there are simple but gourmet recipes.
Beware of snacks!
If snacks give pride of place to gluttony, this does not mean that they should be chosen lightly. And for good reason, the latter must comply with the so-called ketogenic diet. Its principle? Low-carbohydrate foods and ditto for snacks that should not be an exception to the rule. The latter must be aligned with a ratio of 70% fat, 25% protein and a maximum of 5% carbohydrates. A proportion to take seriously in the preparation of your snacks, which, when they are rich in fiber, fill you up. And for good reason, when you eliminate natural sugars, your metabolism is in a state of ketosis, which triggers fat burning quickly.
What are the prohibitions of the keto diet?
As we will have understood, we must say goodbye to excess carbohydrates. Only, these are not perceptible to all. Snacks to be avoided for keto are for example granola bars but also crackers. To the list of forbidden, we can also obviously count biscuits, cakes, pastries and pastries. Dishes that can certainly be comforting but that will have to be ignored throughout this period when we focus on proteins and healthy fats.
What foods are allowed on the ketogenic diet?
Unlike other diets, there is no room for sweetness regardless of its form. Fortunately, the major advantage of the ketogenic diet is Authorization for cheese, a food that is wrongly considered anti-dietary. And bacon lovers will also rub their hands. Eggs, unstoppable sources of protein with many health benefits, will also be there. And those who think that gluttony is limited to carbohydrates will be amazed at the number of snacks that contain very little. Perfect snacks to enter the ketosis phase to burn fat deeply. Result: significant weight loss while focusing on pleasure. Here is a selection of keto snacks. As a reminder, we advise you to get ingredients of organic origin to observe conclusive results on your health.
1- Butter crackers low in carbohydrates
Normally forbidden, there is a keto version with crackers. Here is a recipe for this savory dish perfectly adapted to your diet and that you will be proud to present to your guests. Their secret? Butter, a fat allowed during the ketogenic diet, an asset that gives them a spicy and delicious taste. You can even add cheese! Addictive. For a serving of 4 crackers, we have 9 grams of fat, 2 grams of carbohydrates, 1 gram of fiber and 2 grams of protein. Amazing, isn’t it?
2- Blackberries and raspberries
If these delicious fruits seem rich in sugars, it is quite different. Blueberries, for example, are foods to avoid when making keto because they contain no less than 21 grams of net carbs. A proportion that corresponds to the recommended full intake for one day of diet. However, blackberries and raspberries are significantly less rich in natural sugars against all odds because of their sweet taste. Did you know that one cup of these fruits contains only 1.5 grams of net carbs? By consuming these with yogurt, you do not make any departure from your food program. Bonus: you enjoy a tasty dessert! For a quarter cup of these two fruits, you consume 16 calories, 0.2 grams of fat, 0.4 grams of protein, 3.6 grams of carbs and 2 grams of fiber.
Strawberries are the source of many benefits for our health, but not only. They are also allies of our line, especially for the keto diet. If these red fruits are a little richer than blackberries and raspberries, they are still quite adapted to the engagement of the kete phase.Gene. For a quarter of a cup, we find 3 grams of net carbs, or 10% of our recommended daily intake. And gourmands will be delighted since it is also allowed to dip them in dark chocolate very rich in cocoa. A voluptuous dessert that will not make you feel guilty. Another recipe idea: you can use strawberries as flavors of your water to deeply hydrate and detoxify your body, all with greed. For a quarter cup of strawberries, we count 15 calories, 3 grams of carbohydrates, 1 gram of fiber and… 0 proteins!
4- Dark chocolate
Did you know that dark chocolate is a natural medicine? You will be all the more happy to know that this delight complies with the requirements of a ketogenic type diet. Be careful, however, that the latter consists of 70% cocoa, a condition sine qua non for its dietary character. It is precisely this low sugar content that makes it an ally of your figure. Not to spoil anything, this snack is rich in antioxidants, essential elements to prevent premature cellular aging and the appearance of diseases related to free radicals. Make sure of its composition by checking the nutritional values on the package. For one tablet, you consume 144 calories, 15.5 grams of fat, 4.1 grams of protein, 7.2 grams of carbs, and 4.6 grams of fiber. Nutrients quite different from what we imagine.
5- Vegetable sticks and cottage cheese
This snack often served in gourmet restaurants is quite suitable for those who want to lose weight keto way. As for cottage cheese, it is a rich source of protein, fat, vitamins, minerals and calcium. In short, everything the ketogenic food program recommends for fast and sustainable weight loss. This dairy product is also low in carbs with 2 grams per quarter cup. Insiders can accompany this delicious snack with celery, broccoli or asparagus sticks. For one serving, you consume 114 calories, 8.1 grams of fat, 7.9 grams of protein, 2.6 grams of carbs and 0.3 grams of fiber.
6- Beef jerky
As surprising as it may seem, beef jerky is an ideal healthy snack. Buy some without hesitation for your keto diet! That said, it will have to be without added sugars or preservatives to be the ally of the burning of your fats and thus banish the intake of carbohydrates. Those that are recommended usually contain 7 grams of carbohydrates. For 28 grams of this snack, you can count 90 calories, 1.5 grams of fat, 11 grams of protein, 7 grams of carbohydrates but no fiber.
7- Hard cheese
Those who love cheese will still be thrilled! Hard cheese is recommended for keto since it is an excellent blend of fats and proteins. Also it contains no trace of carbohydrates, the nutrients prohibited in this food program. Cheese that frayed is also recommended because it contains a good number of vitamins and calcium. This delicious snack has 90 calories, 7 grams of fat, 0 grams of carbohydrates, 0 grams of sugar, 170 milligrams of sodium, 0 grams of fiber and 7 grams of protein.
8- Boiled eggs
Eggs are common knowledge of nutritious and line-good foods. Assets that make these sources of animal protein a keto food par excellence that can be adapted to all tastes, boiled or pan-fried. For one egg, there is the impressive sum of 6 grams of protein but one gram of carbohydrates. In addition, they are perfect for increasing the feeling of satiety essential to resist cravings between meals. An invaluable dietary food!
This snack is perfect for those who also want to follow a vegetarian diet. And for good reason, they are plant-based protein sources that are heart-healthy and low in carbohydrates. A winning combo for keto enthusiasts. Small recipe for more taste: add dark chocolate or coconut. Nourishing foods that give a boost of energy between meals! Nuts are an unstoppable source of fat and significant protein intakes. A sufficient argument to integrate them into your daily snacks. However, avoid taking more than a quarter of a cup because Nuts are very caloric. For this amount, you have both 220 calories, 20 grams of fat, 4 grams of carbohydrates, 2 grams of fiber and 4 grams of protein. All without sugar and carbohydrates. Who can top that?
Despite popular belief, olives are quite suitable for a diet, and especially ketogenic. This fruit is low in carbohydrates and is a source of good fats that we know to appreciate in the Mediterranean! This food contains 15% fats including 74% monounsaturated fatty acids called oleic acids. Its oil is also a healthy dish to incorporate into your meals and snacks. You can add it to your eggs, cheese or eat your olives as is! For every 10 olives, there are about 3 grams of fat and 1.5 grams of net carbs. A boon for those who take care of their figure.
11- Sunflower seeds
Fiber, vitamin E, good fats are all nutrients found in these delicious seeds. For a quarter cup, these shelling nuggets contain 2.4 grams of protein, 5.9 grams of fat, 2.4 grams of protein, 2.3 grams of carbs and 1 gram of fiber. This snack is ideal for those who are in a hurry since it is easily transported and eaten slowly. An ideal ritual for those who wish to crack without it weighing on the scale.
12- The lawyer
As you can imagine, the fruit star is suitable for keto. And for good reason, it is very rich in healthy fats and contains few carbohydrates.77% of avocado calories are monounsaturated fats, nutrients that reduce the bad cholesterol responsible for cardiovascular disorders. With its 15 grams of fat per avocado, it is a hearty snack with only 2 grams of carbohydrates. Sliced or prepared in guacamole without tomatoes, it is THE perfect snack for big cravings. Those who are in a hurry can even make a juice or smoothie! And why not add extra nuts? It is also important to ensure that it is not too copious. Two lawyers are therefore sufficient per day.
13- Zucchini chips with special keto Parmesan cheese
Who says a diet can’t get its crunchy fix? In any case, keto enthusiasts revel in all textures. So give in to the temptation of zucchini chips with Parmesan cheese which are a delicious snack for gourmets. In addition to being a healthy snack, the latter is low in carbohydrates. The other advantage is that they are easy to make because of their small amount of ingredients and ease of preparation. Bonus: it’s a vegetarian dish that adds a healthy touch. For one serving, there are 101 calories, 3.79 grams of protein, 8.77 grams of fat and only 2.16 grams of carbohydrates. A perfect combo for those who have already adopted keto!
14- Mozzarella sticks wrapped in prosciutto
The latter will not be the least because it is delicious! The mozzarella sticks wrapped in prosciutto are a real delight for refined palates. And for good reason, this divine snack is very low in carbohydrates, making it a perfect snack to carry out the keto diet. You will be delighted to know that for 2 sticks of this wonder, there are 15 grams of protein, 1 gram of carbohydrates and 72 grams of fat. All for 132 calories. A hearty pleasure but that will not tame your figure.