Keto Snacks: A Guide to Snacking While Maintaining Ketosis

Keto Snacks: A Guide to Snacking While Maintaining Ketosis

The Keto Diet has remained a popular dietary lifestyle evolving from the category of fad diets into mainstream adoption. 

By now, you've most likely heard of the Keto diet, even if you don't know exactly what it’s all about. At its core, Keto is another low carb diet. The main difference between the Ketogenic Diet and other low carb diets is the fat intake. The Ketogenic diet supplements fat for carbs in order to fuel your body with energy that carbohydrates usually provide.

One of the reasons the Keto Diet has gained so much popularity is that it does not restrict calories. By maximizing fat, moderating protein, and limiting carbs, most people can avoid counting calories, within reason of course. 

Plus, consuming a diet that focuses on protein and fat definitely keeps you full for longer. So in a perfect world, you shouldn’t have to snack on the Keto diet because your meals will keep you fuller, longer. Unfortunately, we don’t live in a perfect world and having Keto-friendly snacks readily available will help you from falling out of Ketosis. 

Keep reading to learn more about Keto snack options, but first a quick review on the Keto Diet and Ketosis.  

Quick Overview of the Keto Diet

The standard diet consists of primarily carbohydrates, which the body burns for energy. The Keto Diet, on the other hand, aims to replace carbohydrates with fat for the body to burn for fuel. 

This change in diet (specifically reduction in carbohydrates) will transition the body into a metabolic state called ketosis. When your body enters this state, it becomes incredibly efficient at burning fat for energy.

While on a standard carbohydrate-based diet, the human body primarily runs on glucose (sugar). Restricting carbohydrate intake will trick the metabolic system into a state of “starvation.”

When your body feels like it is starving, it begins to break down fat into compounds called ketones. Ketones are an alternative fuel source that has displayed impressive benefits for health and weight. 

In addition to the increased ketones, the Ketogenic Diet can cause massive reductions in blood sugar and insulin levels while offering numerous other health benefits. 

A typical breakdown of the Keto Diet Macros looks something like this:

Fat - 60-75%

Protein - 15-30%

Carbs - 5-10%

The ideal macronutrient composition for the Keto Diet is high fat, moderate protein, and low to zero carb.

Ketosis

Ketosis is a metabolic state that the body enters, in which there's a high concentration of ketones in the blood. 

As mentioned before, ketones begin to enter the blood when the body enters starvation mode. Fat begins to provide fuel for the body when carbs are restricted because restricting carbs limits the body's access to glucose (the preferred fuel source for many cells in the body).

When restricting carbohydrates, hormone insulin levels go down and fatty acids are released from body fat stores in large amounts. These fatty acids are transported to the liver, where they're oxidized and turned into ketones. These ketone bodies provide energy for the body. 

Ketones are able to cross the blood-brain barrier and provide energy for the brain in the absence of glucose (unlike fatty acids). 

The Ketogenic Diet offers several health benefits and may improve symptoms of various ailments and diseases. Ketosis is an important part of that process. 

A Quick Note on Snacking

A Ketogenic diet can help you lose weight over time with noticeable effects rather quickly.

You can lose weight quickly because it reduces the body's stores of glycogen and water. It can also suppress your appetite, leading to lower calorie intake in the long term. Basically, you efficiently shed pounds and keep them off when following a regimented ketogenic diet. 

Since the Ketogenic Diet suppresses appetite in the long term, you shouldn't feel the need to snack too often.

Let's be real, though, sometimes you just need a snack.  Friends, travel, kids, random cravings and work can cause disruptions to your day, making it difficult to eat Keto, and possibly kicking you out of ketosis. So make sure to have Keto-compliant snacks on hand.

Keto Diet Snacks

The number one thing to be on the lookout for when deciding a snack is the amount of carbohydrates. The fewer, the better. Remember, you're aiming to keep your total carb intake limited to around 5% of your daily caloric intake. 

Some quick and simple, Keto-compliant snack options include:

  • Eggs
  • Cheese
  • Avocado
  • Cold Cuts
  • Beef jerky
  • Avocado 
  • Olives
  • High-Fat Dip
  • Brazil Nuts

All of the above options require little to no prep and can be combined in various pairing options. While each of the food ideas above make for great Keto snacks, there is one option that offers both delicious versatility and the perfect blend of macronutrients for the Keto Diet: Beef Jerky.

The key, however, is selecting the right keto jerky.

Keto Beef Jerky

Our keto-friendly jerky is 100% free of sugar and carbs. When we say keto-approved jerky, we mean absolutely zero added carbs or sugar. Just make sure you check to see that it’s a keto-friendly option.

We recommend our Carne Seca - Limon Con Chile with avocado and lime juice for an extra flavor-filled option. 

Keto Beef Jerky Snack Pairing

Bonus Tip: Kick it up a notch and make keto-friendly guacamole to dip your jerky into! 

We suggest trying our Old Fashioned - Hot & Spicy Beef Jerky paired with hard-boiled eggs that have been seasoned with some salt, pepper, and paprika for the spice lovers out there. The smokiness from the paprika and meatiness from the jerky will transport you back to your breakfast of bacon and eggs!

Keto Beef Jerky Snack Pairing

We have two options for those who have a more mild snack preference.

1. Pair our Old Fashioned - Original Beef Jerky with cheddar cheese and olives for a charcuterie taste.

Keto Beef Jerky Snack Pairing

2. Pair our Old Fashioned - Original Beef Jerky with a high-fat, low-carb dip and sesame seeds for a quick chip and dip taste.

Keto Beef Jerky Snack Pairing