Scientific research proves that a ketogenic or keto diet can trigger weight loss if you do it properly. However, you can run into some common mistakes when keto snacking interrupts your health goals.
Keto snacking mistakes you must avoid
Snacks are an important part of our daily diet – yes, even when we are eating keto! Snacking the right way will help you burn fat and feel more focused and energized, while snacking the wrong way will lead to exhaustion and weight gain.
Never fear! I’m here to give you some simple, easy-to-follow information that will help you take control of all your snacks … with ease!
Before we start the snack conversation, let’s start with a quick addition to the keto diet.
What is the ketogenic diet?
The keto diet is associated with eating low-carb meals that are high in fat and moderately protein. Replacing your carbohydrate intake with fatty meals will force your body into a metabolic state called ketosis.
When you’re in ketosis, you start burning fat instead of carbs for energy, leading to weight loss. Besides weight loss, keto can lower blood sugar and insulin levels, making it a healthy diet to fight off. type 2 diabetes.
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If you want these benefits and more from a low-carb diet, forgo these three snacking habits.
How many carbs should you eat per day?
How many carbs you consume per day will be determined by your health goals and carbohydrate tolerance.
In general, low-carb diets are considered:
- <100g / day = moderately low carb intake
- <50g / day = low carb
- <20g / day = keto
Many readers like to start by simply reducing their carbohydrate intake to a sustainable level and the weight loss process goes on.
To find out what limits your carbs, protein and fat to enjoy each day, use FREE macro calculator.
Is this a keto?
If you want to know whether foods like milk, tofu, honey or wine stew are right for your keto diet, you may ask yourself. Is this a keto? Understand that no food is keto, or not, keto.
Certain foods can help you transition into nutritional ketosis. This depends on the quantity and quality of the food and drink you enjoy.
And you also need to decide if you’re a good (quality) keto dirty keto (Quantitative).
1. Snacks too often
The keto diet is required to lower and stabilize your blood sugar. If you’re always snacking, your blood sugar won’t have enough time to drop it down to ketosis, which is when fat burning occurs.
If you are already in ketosis and start snacking too much, your body may break out of its ketogenic metabolic state. Instead of entertaining keto snacks, eat them only when necessary. It helps if you can reduce snacking to a non-carb diet a few times a day, even better without snacking every day.
In addition, reducing the frequency of snacking will help your body feel full. Fasting increases insulin levels and depletes glycogen stores. If your body doesn’t go into ketosis fast enough, mix intermittent fasting With your keto diet it can speed up the process.
2. Too many carbs
When you combine snacks with carbs with daily meals, you can easily exceed your carbohydrate limit for a keto diet. Additionally, eating multiple servings can be a difficult habit to increase your carb intake.
Fortunately, most keto snacks are full due to their high fat and protein content. Feeling full should control the hunger to snack more. If you still feel hungry after a snack, your diet may not be nutritious enough. Consider switching to a more fat and nutritious keto snack.
3. Eating junk food the wrong way
Snacking on the wrong food is a common mistake among new keto dieters, but it’s not always their fault. For example, many companies offer products that claim to be keto or low-carb when they are not.
Instead of focusing on the shiny front label that claims the product is keto, read its ingredient list or nutrition label. Pay attention to the carb values. If the carb content of the product is over 5 grams, skip that snack.
Even if the label states that the carb level is in the desired range, verify it with a self-test blood sugar after the snack. If your blood sugar is high, the snack is not as low-carb as it claims.
Another red sign of a keto-friendly snack is the feeling of hunger after a snack. Carb increased insulin levels, make you feel hungry. As you eat more, your insulin levels will continue to rise, leading to more eating.
Finally, avoid junk food Maltitol, a sugar alternative that can raise your blood sugar beyond the fat burning threshold.
Get your FREE printable list – 50 easy snacks with low carb and keto content
Healthy keto snack tips
Now that we know what snacking mistakes to avoid, let’s take a look at healthy snacking habits to stick to.
- Control portion sizes using small plates or zip bags to measure your snacks.
- Add more eggs, fatty fish, non-starchy vegetables and meat to your diet.
- Don’t eat unless you are hungry – intermittent fasting will accelerate you to reach a state of ketosis.
- If you get hungry right after eating, your food is not nutritious enough and maintained – add more the protein and healthy fats into your diet.
- Gradually reduce the number of snacking times per day – a goal of not snacking each day, and your actual meals will become more rewarding and satisfying.
- Instead of snacking, prioritize eating foods with meals – a full meal will reduce your cravings until lunch or dinner.
- If you have a craving for a snack, delay filling it up for a few hours – this will help your body feel full faster.
Make your own keto snacks
Since we can’t trust every product advertised as a keto snack, consider making your own. Here are some easy to find and prepare items snack ideas:
- Boiled or scrambled eggs: They are easy to make, and you can eat two to five without breaking your keto diet.
- Meat: You can eat a lot of unprocessed meat without becoming contaminated with ketones. That includes chicken with fat and skin, beef, pork, etc.The range of grilled bacon or pepperoni chips is excellent. choose snacks. Stay away from processed meats that contain wheat, potato starch, rice starch, sugar or other starch-rich additives and fillers. Why not make your own ham with keto enamel?
- Cheese: Not many weight loss diets allow you to indulge in cheese. Maintain ketosis with a fatty cheese snack. Low-fat options contain more carbs, not keto. Try cheese snacks like ham and cheese rolls or turkey and cheese rolls.
- Fish: Omega-3 fatty fish are a good idea, including canned / canned tuna and sardines preserved in olive oil. Avoid canned fish stored in seed oil or processed sauces that contain sugars and starches.
- Nut butter: You can eat it alone or spread it on cucumbers, celery and other vegetables. Verify that the nuts used for avocados are low-carb.
- Fruit: Less sugar and Low-carb berries make delicious and nutritious snacks, especially when paired with double cream or natural sugar-free yogurt. If you like the savory taste, try olives and pickles.
Video: Mistakes of Keto Snacking
I’ve put all of the above together with much more in one easy-to-follow 10-minute video. Take a look and if you have any questions, feel free to leave them below.
A strict keto diet requires less than 20 grams of carbs per day. To maintain such a diet, pay attention to what and how you eat, especially your snacks. Avoid the snacking mistakes discussed above, and your keto journey will be much smoother.