Can You Eat Snacks on a Keto Diet?

If you're following a ketogenic diet, snacks can be a great way to keep your energy levels up and your cravings in check. But it's important to make sure that your snacks are low in carbohydrates and high in fat and protein. To be successful with your ketogenic diet, you need to make sure your snacks are balanced. That means they should have high amounts of fat, moderate levels of protein, and very few carbohydrates.

Make sure you also eat plenty of vegetables. The fiber in vegetables will keep you full and also help with digestion. When it comes to snacking on a low-carb or ketogenic diet, it's important to remember that the total amount of carbohydrates is what matters most. If a snack contains 5 or more grams of net carbs per serving, it's best to avoid it.

Don't worry about the fat and protein ratio in snacks. In Keto, you have a lot of leeway with both macros. Eating a protein-rich snack won't hurt your ketogenic goals. When choosing snacks for a ketogenic diet, look for foods that are low in carbohydrates and high in fat and protein. Many people on a ketogenic diet choose to limit the amount of fruit they eat, since fruit is high in carbohydrates.

You want the snack to be 70 to 80% fat and 20 to 30% protein and net carbs (the total amount of carbohydrates minus fiber and sugar alcohols) combined. Popcorn is one snack that can be enjoyed on a ketogenic diet, as long as it's made with the right ingredients. Designed specifically for people on a ketogenic diet, you'll only eat about three grams or less of net carbs. A person on a ketogenic diet may want to plan for carbohydrates if they want to eat Greek yogurt as a snack. In other words, avoid falling for “ketogenic” or “low-carb” marketing claims and read the label. Eggs are another great snack option for those following a ketogenic diet.

A favorite snack of ketogenic queen Halle Berry, these Skinny Pop mini popcorn cakes are sugar-free and have four grams of fiber per serving of 22 cakes, giving you 14 grams of carbs. The numbers vary for each individual, but most people trying to stay in ketosis allow carbohydrates to make up only 5 to 10% of their daily calories. Keeping your snack habits in mind and planning ahead will help you stick to your ketogenic diet and see lasting positive effects.