A lot of people are going crazy over the ketogenic diet. Athletes, gym enthusiasts, and people who want to lose weight find the keto diet highly effective. Studies can back up this claim and have discovered this low-carb and high-fat diet excellent for losing weight. At the same time, it is also recommended for diabetics and individuals who suffer from epilepsy.
A keto diet limits your carb intake between 20 to 50 grams daily. At first, it may be quite challenging for most dieters but there are a number of ways to ensure that your body gets sufficient nutrients. Hence, we’ve come up with a list of keto snacks as well as the supplements you need to keep your body and health in top condition at all times.
Best Keto Snacks
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Avocados
This delicious fruit is very healthy, low in carbs, and highly nutritious which makes it an essential part of the keto diet. Avocados are loaded with vitamins and minerals. A single serving contains two grams of carbs.
It also contains potassium which is a very important nutrient for keto dieters. Most people lack potassium in their body and consuming foods with potassium allows the keto dieter to transition into the keto diet smoother.
Meanwhile, avocado can also improve the triglyceride and cholesterol levels. Studies show that people who ate avocadoes regularly had lower bad LDL cholesterols and higher good LDL cholesterol.
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Eggs
Loading up on eggs is another way to get some nutrition in your daily menu. Eggs are versatile which makes it easy to incorporate in your meals. A large egg is infused with less than a gram of carbs which makes it ideal to achieve a healthy keto lifestyle.
Eggs also easily fill the tummy because it can trigger certain hormones that make you feel full. At the same time, it also helps maintain the body’s blood sugar level. Most of the nutrients are concentrated in the yolk which is loaded with antioxidants, zeaxanthin, and lutein which promotes eye health.
Even though egg yolks have high cholesterol, most people who consume eggs regularly do not experience spikes in their blood cholesterol. Instead, eggs are known to help lower the risk of heart disease.
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Shirataki Noodles
This snack is another excellent addition to a keto dieter’s menu. Shirataki noodles have less than one gram of carbs and only five calories for every serving. You can use this ingredient to replace pasta.
The noodles are primarily made of water and contain glucomannan, a type of fiber that has superior absorption qualities. Glucomannan slows down the movement of the food you ingest as it passes through the digestive tract and instead curbs your hunger and maintains healthy blood sugar levels. Hence, making this snack not only ideal for keto dieters but for diabetics as well.
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Key-to-Life Keto Bar
Snacking on a keto bar is another effective way to get some nutrients into your body making ideal for individuals who are on a low carb diet. This keto snack helps maintain your body’s state of ketosis. Plus, it contains a healthy combination of ingredients that produce a low carb, high fats, and moderate protein levels.
The Key-to-Life bar is not only a healthy snack but it is also loaded with vitamins, minerals, and nutrients to help you keep up with the keto lifestyle. It also helps curb your cravings by filling your tummy. This keto snack is very practical and convenient to snack on which makes it handy especially whenever you’re in a hurry.
In addition to its numerous benefits, the Key-to Life bar also enhances your mental focus and boosts your physical ability. Therefore, this snack is popular among athletes and gym enthusiasts and works great as a pre and post training treat.
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Cheese
This yummy ingredient is highly nutritious. While there are different types of cheese available, the great news is that they are all high in fat content and low in carbs. An ounce of cheese contains only one gram of carbs. Hence, making cheese a staple for keto dieters.
Cheese contains high saturated fats and conjugated linoleic acid which is often linked to losing fat and improving the body’s composition. Eating cheese on a regular basis can help maintain the muscle mass and muscle strength which usually comes with aging.
The Importance of Keto Supplements
While the ketogenic diet was originally formulated to address epileptic seizures, it has become more popularly known for helping people lose weight. On the other hand, this diet is a little bit more restrictive which makes it challenging to sustain. Nonetheless, we mentioned above a few of the keto snacks you can easily incorporate in your daily menu.
In addition, nutritionists highly recommend adding supplements to ensure that your body receives sufficient amounts of nutrients to keep you healthy and fit. Supplements help your body get into a state of ketosis faster without producing the side effects of keto. Hence, here are the best supplements to improve your ketosis and maintain optimum health.
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Exogenous Ketones
If you’re doing everything to follow a strict ketogenic lifestyle, taking exogenous ketones can help your body get into ketosis faster while providing nutritional support. Exogenous literally means outside and this type of supplement provides your body with ketones which are often in the form of beta-hydroxybutyrate or BHB. This pushes your body into ketosis while boosting your body’s energy levels.
An exogenous ketone powder is an effective pre-workout drink because it fuels your body so that it sustains your physical activities. You can also take it in between meals if you are fasting.
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Magnesium
Magnesium is an essential nutrient needed by the body especially when you’re following a keto diet. There are a variety of foods that contain high levels of magnesium such as kale, broccoli, spinach, pumpkin seeds, and sunflower seeds. On the other hand, not all are keto-friendly such as bananas, beans, and whole grains because these foods have high carbs.
Magnesium is an important type of mineral that performs a number of cellular functions. It also regulates the muscles, nerves, and immune system and builds stronger bones while maintaining healthy blood sugar levels. Keto dieters are recommended to take at least 310 mg. of magnesium daily. While you can get your dose of magnesium from foods, a supplement can help make sure you get enough in your body.
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Collagen
Collagen is recognized as the most abundant type of protein in the body. Therefore, this protein produces tons of benefits including promoting healthy skin, nails, hair, joints, digestion, and immune system. It helps repair and heal wounds and connective tissues while holding the body together.
With all these benefits, a keto-friendly collagen powder supplement with low carbs and no added sugar is a great way to supply your body with the necessary nutrients to keep your health in good condition. Collagen powders are both odorless and tasteless which makes it easy to add on your favorite beverages.
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Probiotics
Probiotics are a type of supplement that has multi-functions and supports the health in different ways. A high-quality probiotic supplement helps boost your digestive and immune system. At the same time, it also significantly helps improve the microflora in the gut.
This supplement helps support your body especially when it is in a state of ketosis. Hence, before you purchase one, make sure that you are getting a reputable brand that contains a high level of probiotics amounting from 15 to 100 billion.
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Calcium
Calcium is another type of supplement that is essential for keto dieters. Milk and dairy products are not ideal for the keto diet mainly because it contains high carbs. However, women are encouraged to take a minimum of 1,000 mg. of calcium every day. So, avoiding dairy can limit your calcium intake.
To address this issue, nutritionists highly recommend taking calcium supplements. In addition, add more broccoli, kale, sardines, and salmon into your meals because these are loaded with calcium.
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Vitamin D
Generally, the easiest way to get some vitamin D is to expose your skin to the sun. However, most people try to stay away from the sun because it can lead to skin damage. Nonetheless, vitamin D is an important nutrient in the body especially since it promotes healthy bones.
Vitamin D deficiency can lead to brittle bones and increase your risk of developing fractures and bone injuries. It also works great in boosting your energy levels so you can perform your daily activities efficiently. Nutritionists highly recommend keto dieters to consume a minimum of 600 IUs per day. Add more tuna and salmon as well as other fatty fish into your diet. At the same time, increase your consumption of eggs which is infused with high amounts of vitamin D.
Keto-approved snacks and supplements are necessary to help maintain a healthy and fit body as your body smoothly transitions into ketosis as well as afterward.
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