A lot of people seem to think that keto is all about completely removing carbs from your diet. This simply isn't the case. In fact, if you want to achieve optimal health on the keto diet and still enjoy delicious keto snacks, you need to ration your carbs carefully.
There are a lot of different opinions out there when it comes to how many carbs you should be eating on keto, but we're going to break it down for you in this article. So, keep reading to learn more about more about Keto and how to snack on a Keto diet.
Photo Credit: Total Shape
What Are Keto Snacks?
Keto snacks are snacks that fit into the keto diet. This means they have a low percentage of carbs and a moderate amount of protein. These sweet keto snacks are often low in carbs and sugar free.
However, some keto snacks do contain too much sugar. This is because they are made with artificial sweeteners or other high-carb ingredients. While these keto snacks may be low in carbs, they can still cause a spike in blood sugar levels. And this can be detrimental to those on the keto diet and can lead to weight gain.
This is why it is important to be aware of the amount of carbs present in any of these snacks. The best keto snacks are those that are low in carbs and made without artificial sweeteners. An excellent example is our Beef Jerky.
Ketosis
In order to understand how to ration your carbs on the keto diet, you first need to understand what ketosis is. Ketosis is a metabolic state that occurs when your body doesn't have enough glucose (from carbs) for energy, so it starts burning fat for fuel instead. This process produces ketones, which are molecules that can help your body burn more fat.
So What Are Considered "Sugars"?
When running ketosis, it is important to note that keto snacks and keto diets are not 100% sugar-free. This will help you determine what qualifies as sugar in your keto diet and how to control them.
What qualifies as sugar on the keto diet are carbohydrates that are quickly digested and absorbed into the bloodstream. These types of carbohydrates include table sugar, honey, corn syrup, fruit juice, and other refined sugars.
While these carbs are not allowed on an ideal keto snack, there are other forms of sugar that are permitted in a low carb snack. This includes natural sugars found in foods like vegetables and coconut. So when choosing a keto snack, be sure to read the label carefully. If it contains any of the quickly digested sugars listed above, then it is not keto-friendly and should be avoided.
List of High-Carb Foods You Can't Eat on the Keto Diet
There are a number of foods that are not allowed on keto. These include:
- Grains
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Juices
- Honey, syrup or refined sugar in any form
- Chips and crackers
- Dairy such as cream cheese and cheddar cheese.
These food groups are high in carbs and can quickly kick you out of ketosis. So, if you're serious about following a keto diet, you'll need to cut them out of your diet completely.
The Benefits Of Quitting Or Limiting Sugar/Carb Intake
There are a number of benefits associated with limiting or quitting sugar while following a keto diet. For one, sugar is known to be addictive. This means that if you're used to eating a lot of sugary foods, you may find it difficult to break the habit. When you quit sugar cold turkey, your body will go into withdrawal. This can lead to headaches, nausea, and other unpleasant symptoms.
In addition to being addictive, refined sugar is also bad for your health. It's been linked with a number of chronic diseases, including heart disease and diabetes. High sugar consumption has also been shown to increase the risk of cancer. So, by quitting sugar while following a keto diet, you'll be doing your health a big favor!
How Do You Snack on Keto?
Now that we’ve discussed what ketosis is and what keto snacks are, it’s time to talk about how to enjoy keto friendly snacks. Sticking to your macros is the most important guideline of Keto snacking. You should consume 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein on a Keto diet. Keeping your macros in these ratios helps you enter and maintain the fat-burning state of Ketosis.
In order to stay on track, it is best to plan your snacks ahead of time. This way you know what ingredients to look for and can avoid high-carb foods. It is also important to make sure you are snacking frequently enough. Most people need two or three snacks per day in order to stick to their macros.
There is a simple formula that can help you calculate the number of carbs in your keto diet and keto snacks. Tocalculate your carb amounts, count the net carbs, not total carbs. The formula is for determining your Net carbohydrates is:
Net carbs = total carbs - fiber - sugar alcohols
This simple formula will serve as a guideline to help you determine whether a keto snack is too high in carbs. Also, as a guideline, if a snack contains 6 or more grams of net carbs per serving, take it off the Keto menu.Consider Keto snack ideas like keto smoothie, keto crackers, parmesan cheese, keto chips, natural peanut butter, beef jerky, dark chocolate, lemon juice, and other low carb fruits.
When preparing your food, your recipe calls should include chili powder, curry powder, bagel seasoning, coconut oil, and other great keto snack recipes or keto trail mix. Whatever your favorite keto snacks are, always ensure to use these healthy recipes for your keto snack ideas.
Why Is Protein Important In A Keto Diet?
Protein is an important macro in a keto diet. It is essential for building and repairing muscle tissue, and it can help you feel fuller longer. When following a keto diet, aim to consume 1 gram of protein per pound of body weight. This will ensure that you're getting enough protein while still staying within your carb limits.
There are a number of high-protein and foods that are perfect for snacking on while following a keto diet. Some good options include:
- Beef jerky
- Bacon
- Nuts and seeds
- Fish and shell fish
- Eggs
When choosing snacks, be sure to focus on those that are high in both protein and healthy fats. This will help you stick to your macros and maintain ketosis.
If you're looking for a high-protein snack that's also low in carbs, we've got you covered!
Prevail Beef Jerky Is The Ultimate Keto Snack!
When following a ketogenic diet, it's important to make sure you're still getting enough protein. Protein is essential for maintaining muscle mass, and it's also crucial for satiety. That's why we recommend Prevail Beef Jerky as a keto-friendly snack option!
This delicious crunchy snack is high in protein and low in carbs, making it the perfect snack for those on a keto diet. Plus, at only 70 calories and 5g of carbs per serving, it won't sabotage your calorie goals! Our flavors include; Spicy Beef Jerky, Umami Beef Jerky, Lemongrass Beef Jerky And Good old Original Beef Jerky.
So, if you're looking for a healthy and satisfying snack that will help you stay on track with your keto diet, be sure to try out Prevail Beef Jerky! You won't regret it!
Bottom Line
While it's important not to overdo it with the carbs on a ketogenic diet, they are still an important part of the diet. Carbs are essential for a number of bodily functions, including energy production and brain function.
If you're not eating enough carbs, you may find that you're feeling tired all the time. This is because your body isn't getting enough glucose (sugar) to produce energy. You may also find yourself struggling to concentrate or remember things. This is because your brain needs glucose to function properly.
So, while it's important not to go overboard with the carbs on keto, make sure that you're still eating enough to support your body's needs. How many carbs you need will depend on a number of factors, including your activity level and the amount of fat you're eating.
If you're just starting out on keto, it's a good idea to talk to your doctor or a registered dietitian to make sure that you're getting all the nutrients that you need. They can help you figure out how many carbs you should be eating based on your individual needs.
In conclusion, keto isn't about completely removing carbs from your diet. Instead, it's about carefully rationing them so that you're getting the right amount for optimal health. So, if you're thinking about starting the keto diet, make sure to do your research and talk to your doctor first!. With these tips in mind, go forth and enjoy your tasty keto snack while maintaining a low carb, healthy fats, and high protein food!
