The ketogenic diet, commonly recognized as the keto diet, is a dietary regimen characterized by reduced carbohydrate consumption and an increased focus on nutritional fats. Its primary objective is to facilitate the induction of ketosis, a metabolic state wherein the body transitions its primary energy source from glucose to fats.

UNDERSTANDING THE FUNDAMENTALS OF THE KETOGENIC DIET

Before we delve into the delectable keto snacks, let’s briefly understand the principles behind the ketogenic diet. Our bodies usually derive energy from glucose, which comes from carbohydrates. However, in ketosis, the body shifts its focus to ketones, which are produced when fats are broken down.

To achieve ketosis, it is essential to follow these important rules:

1. High Fat: Approximately 70-80% of your daily calories should come from healthy fats.
2. Low Carbohydrates: Limit your carbohydrate intake to 5-10% of your daily calories.
3. Moderate Protein: Aim for 10-20% of your daily calories from protein.

By reversing the traditional dietary pyramid, the ketogenic diet promotes the utilization of fats as the predominant energy source for the body, contributing to weight reduction and improved overall health.

DR. BRIAN PRAX’S PREFERRED KETO SNACKS

Now that we have a better understanding of the ketogenic diet let’s explore some of Dr. Brian Prax’s favorite keto snacks:

1. SARDINES IN OLIVE OIL

For sardine enthusiasts, this is an exceptional keto snack. With 13 grams of dietary fat, 0 grams of carbohydrates, and 19 grams of protein per serving, sardines offer a nutritious and convenient option for adherents of the ketogenic diet. Trader Joe’s offers a great variety of sardines in olive oil.

2. COCONUT CREAM

Coconut cream is a versatile and delicious ingredient used in various keto recipes. Made from just two ingredients—coconut and water—this creamy delight contains 9 grams of fat, carbohydrate content of fewer than 1 gram, and protein content of less than 1 gram. Additionally, coconut cream is a rich source of medium-chain triglycerides (MCTs), which offer numerous benefits for both the brain and the body.

3. FREE-RANGE TURKEY CHOPS

Similar to Slim Jims, these turkey chops are an ideal on-the-go snack. Made from free-range turkey, they provide ample fat, protein, and a small dose of carbs, making them a filling and satisfying option for keto followers.

4. MACADAMIA NUTS

Macadamia nuts are a fantastic source of healthy fats. With 24 grams of fat, 2 grams of protein, and 4 grams of carbs per quarter cup, they make for nearly perfect keto snacks. However, it’s important to practice portion control with macadamia nuts due to their higher cost.

5. PUMPKIN SEEDS

Abundant in dietary fiber and featuring a nutritional profile of 13 grams of fat, providing 10 grams of protein and 4 grams of carbohydrates per serving,pumpkin seeds are an excellent addition to your keto snack repertoire. Though they may not be the traditional pumpkin seeds in your jack-o’-lantern, they offer a delightful crunch and nutritional benefits.

6. RAW CALIFORNIA WALNUTS

Walnuts, known for their brain-boosting properties, resemble a brain themselves. With low carbs, high fat (4 grams), and moderate protein, walnuts are a perfect keto snack choice. Their versatility allows for easy incorporation into various recipes.

7. KETO-FRIENDLY SNACK BARS

While it’s important to exercise caution with pre-packaged snacks, some keto-friendly snack bars can be a convenient option for those craving a sweet treat. Look for bars with low net carbs, moderate fat content, and a reasonable amount of protein. Dr. Brian Prax mentions a specific brand found at CVS that contains 14 grams of fat, 10 grams of protein, and four net carbs.

8. XYLITOL SWEETENED GUM

Sometimes, all we need is something to chew on. Dr. Brian Prax recommends Spry gum, sweetened with xylitol—a natural sweetener known for its oral health benefits. With a refreshing peppermint flavor and no artificial sweeteners, it provides a guilt-free chewing experience.

9. PEANUTS

While peanuts are technically legumes and not strictly keto-friendly, enjoying a small amount, such as a quarter cup, should not significantly impact ketosis. They offer 15 grams of fat, 2 net grams of carbohydrates, along with 7 grams of protein per serving..

10. HYDRATION WITH CLEAN WATER

Lastly, remember the importance of staying hydrated on any diet, including keto. Dr. Brian Prax recommends drinking plenty of clean water throughout the day. Alkaline water, such as the Kirkland brand, can be a great choice due to its high-quality filtration process.

CONCLUSION

Incorporating a variety of delicious and nutrient-dense snacks into your keto diet is crucial for long-term success. Dr. Brian Prax’s recommendations provide a solid foundation for satisfying your cravings while maintaining ketosis. It is advisable to seek guidance from a healthcare professional before initiating any significant dietary changes in your healthcare regimen, especially if you have any underlying health conditions.

We hope you found this guide to keto snacks helpful.