Even while on a ketogenic diet, you can still enjoy snacks! We'll introduce you to some snack options and recommended products.

Ketogenic is a diet that limits carbohydrates. Some people may be resisting the temptation to eat snacks while on a ketogenic diet. Some snacks are low-carb or sugar-free, so depending on the type, you can still enjoy snacks while on a ketogenic diet.

In this article, we will introduce some tips for choosing snacks and some recommended snacks for people on a ketogenic diet. We will also explain some points to keep in mind when eating snacks, so please refer to them.

 

Can I still eat snacks while on a ketogenic diet?

Because carbohydrate restriction is necessary during ketogenic dieting, many people give up on snacks. However, if you choose something with less than 10g of carbohydrates, you can still eat snacks while on a ketogenic diet. First, let's check out the basics and benefits of ketogenic dieting.

 

The Importance of Ketogenic Diets

Ketogenic diets are diets that restrict the amount of carbohydrates consumed. Specifically, they are diets that are based on the premise of limiting carbohydrate intake to around 30-60g per day. However, it is difficult to reduce carbohydrate intake suddenly, so it is necessary to establish the following three stages and gradually reduce the amount of carbohydrates consumed to around 30-60g.

 

• Phase 1: approx. 110-130g (light carbohydrate restriction)
• Phase 2: approx. 70-100g (standard carbohydrate restriction)
• Phase 3: approx. 30-60g (super carbohydrate restriction, ketogenic diet)

 

By limiting carbohydrate intake, you can moderate the blood sugar level, which tends to spike after eating, and you can expect to reduce the amount of fat that accumulates in the body.

Why it's okay to eat snacks while on a ketogenic diet

Although you need to limit the amount of carbohydrates you consume while on a ketogenic diet, it's okay to eat snacks depending on the type of snack. The reason why it's okay to eat snacks while on a ketogenic diet is to suppress the urge to eat snacks while dieting. If you think “I can't eat snacks”, the urge to eat snacks will become stronger, and you may end up failing your ketogenic diet. If you consume snacks while paying attention to the amount of carbohydrates you consume in a day, you can balance both limiting your carbohydrate intake and curbing your cravings for snacks.

Also, eating when you are hungry increases the rate of sugar absorption and makes it easier to store fat, so it is important to snack 3-4 hours after a meal when your blood sugar level is low. Furthermore, snacking is also an effective way to supplement the nutrients you may not have been able to get from your meals.

Key points for choosing snacks while on a ketogenic diet

When eating snacks while on a ketogenic diet, you need to be careful to choose them with a few key points in mind. The key points for choosing snacks can be broadly divided into the following three.

 

• Choose snacks with 10g or less of carbohydrates
• Choose snacks that are chewy
• Choose snacks that are rich in fats, proteins and dietary fiber

 

During ketogenic dieting, the amount of carbohydrates you can consume in a day is about 30-60g, so it is important to choose snacks with a carbohydrate content of 10g or less. Be careful, as if the amount of carbohydrates you consume from snacks increases, the amount of carbohydrates you can consume in your meals may decrease.

 

During ketogenic dieting, the amount of carbohydrates you can consume in a day is about 30 to 60g, so it is important to choose snacks with a carbohydrate content of 10g or less. Be careful, as if the amount of carbohydrates you consume from snacks increases, the amount of carbohydrates you can consume in your meals may decrease.

 

When choosing snacks, choosing ones that are chewy will make it easier to feel full and prevent overeating. Also, since restricting carbohydrates may cause you to fall short of your daily energy requirements, choose snacks that are high in fat and protein. Choosing snacks that are rich in dietary fiber will help you feel satisfied even with a small amount.

Typical snacks that can be eaten while on a ketogenic diet

 

Because you need to restrict carbohydrates while on a ketogenic diet, it is important to have snacks that are low in carbohydrates. Here, we will introduce some typical snacks that are often eaten while on a ketogenic diet.

 

Nuts

Nuts are a good snack choice during ketogenic dieting because they contain very little sugar. Nuts are also a good source of omega-3 fatty acids, which the body cannot produce, as well as B vitamins, E, iron, calcium and other minerals, and dietary fiber. The following are some of the best nuts to snack on.

• Almonds
• Peanuts
• Macadamia nuts
• Pistachios
• Butter peanuts
• Walnuts

Although nuts are recommended as snacks while on a ketogenic diet, choosing nuts that have been seasoned may increase your carbohydrate intake. We recommend choosing nuts that have been roasted as much as possible. However, nuts are high in calories even in small quantities, so try not to eat too many.

Click here for products that use nuts.

Cheese

Cheese is a food that is rich in fat and protein, and low in carbohydrates. As it is easy to become short of energy while on a ketogenic diet, cheese, which is rich in fat and protein, is one of the recommended foods for snacks. Depending on the type, it also contains a lot of nutrients such as vitamin A, B2, and calcium. The main types of cheese recommended for snacks are as follows.

• Processed cheese
• Cream cheese
• Cottage cheese
• Gouda cheese
• Red cheddar cheese
• Camembert cheese

Although cheese is a food that allows you to efficiently consume fats and proteins, eating too much can lead to an excess of calories. Also, as cheese contains a lot of salt, be careful not to eat too much.

Click here for products that use cream cheese

High-cocoa chocolate

Although chocolate is generally considered an unsuitable snack for dieters, high-cocoa chocolate, which contains a low amount of sugar, is recommended as a snack while on a ketogenic diet. Chocolate is rich in polyphenols and cacao protein derived from cacao beans.

 

High-cocoa chocolate is chocolate with a cocoa concentration of over 70%. Chocolate is classified as follows according to the percentage of cocoa it contains.

• High-cocoa: cocoa concentration of 70% or more
• Dark, bitter: cocoa concentration of 40% or more
• Chocolate: cocoa concentration of 35% or more
• Semi-chocolate: 15% or more cocoa content

The higher the cocoa content, the lower the sugar content, so if you are choosing a chocolate snack while on a ketogenic diet, we recommend choosing a high-cocoa-content chocolate.

Click here for chocolate products.

Avocados

Avocados are a fruit that contain a low amount of carbohydrates and are therefore perfect as a snack while on a ketogenic diet. Although they are classified as a fruit, they are also known as “butter of the forest” due to their high fat content and calories. They are also rich in nutrients such as dietary fiber, potassium, and vitamin E.

 

Avocados are a low-sugar fruit, so it is fine to eat them as a snack every day while on a ketogenic diet. However, eating too many can lead to an excess of fat and calories, which can disrupt your nutritional balance and cause fat to accumulate in your body. If you are eating avocados as a snack while on a ketogenic diet, be careful not to eat too much, and we recommend limiting the amount you eat to about half an avocado per day.

 

7 recommended snacks while on a ketogenic diet

The keto food specialty brand NATUVIEW sells low-carb and sugar-free products that can be eaten while on a ketogenic diet. Here, we will introduce some of the low-carb snacks that NATUVIEW sells and that are recommended for snacking while on a ketogenic diet.

1. Gateau au chocolat slim

Gateau au chocolat slim is made without using flour, and instead uses low-sugar chocolate, grass-fed butter made from the milk of cows raised on natural grass, and fresh eggs. It is characterized by its rich, low-sugar chocolate flavor. The nutritional content of each cake is as follows.

 

1.

Carbohydrates	0.8g
Energy	883 kcal
Protein	12.4g
Fat	81.6g
Carbohydrates	47.0g
Dietary fiber	11.5g
Equivalent to salt content	0.2g

For more information on Gateau au Chocolat, please click here.

 

2. Snowball Coconut

Snowball Coconut is a sweet treat with a gentle sweetness that can be enjoyed even while dieting, with 75% less sugar. The sugar content is carefully measured in 1g increments, and the manufacturing process is designed to ensure a consistent finish with reduced sugar content. The flavor and texture of the coconut is pleasant, and you can enjoy it with peace of mind without worrying about the sugar content.

Carbohydrates	2.1g
Energy	111kcal
Protein	2.1g
Fat	12.6g
Carbohydrates	9.3g
Dietary fiber	6.0g
Equivalent salt	0.03g

Click here for gift items containing snowball coconut.

 

3. Madeleine Plain

Madeleine Plain is a baked confection made with fragrant almonds and grass-fed butter, and has a soft, moist texture. Although it contains wheat flour, the sugar content is kept low at 3.7g. It also contains 6.2g of dietary fiber, so even one piece is filling. The nutritional content per piece is as follows.

Carbohydrates	3.7g
Energy	107 kcal
Protein	1.5g
Fat	9.1g
Carbohydrates	11.5g
Dietary fiber	6.2g
Equivalent salt	0.1g

Click here for gift items containing Madeleine.

 

4. Financier Hazelnut

Financier Hazelnut is a baked good that you can enjoy with peace of mind even while dieting, with 73% less sugar. The rich aroma of almonds and hazelnuts spreads, and you can enjoy the mellow flavor of grass-fed butter and its moist texture.

Carbohydrates	4.1g
Energy	119 kcal
Protein	3.8g
Fat	15.9g
Carbohydrate	15.0g
Dietary fiber	8.4g
Equivalent salt	0.1g

Click here for gift items containing financier hazelnut.

 

5. Palet Breton Plain

Palais Breton Plain is a baked confectionery from France that has been made with low sugar content. It has a crispy, satisfying texture on the outside, and is characterized by its flavor enhanced with Guerande salt and the rich aroma of rum. It has a low sugar content of 5.5g and is rich in dietary fiber at 10.8g, so it is very filling. The nutritional content per piece is as follows.

Carbohydrates	5.5g
Energy	145 kcal
Protein	1.2g
Fat	12.2g
Carbohydrates	18.6g
Dietary fiber	10.8g
Equivalent salt	0.1g

Carbohydrates	2.4g
Energy	152 kcal
Protein	3.2g
Fat	13.6g
Carbohydrates	18.4g
Dietary fiber	14.0g
Equivalent salt	0.04g

Click here for gift items containing shortbread.

 

7. Amande au Chocolat

Amande au Chocolat is a snack made by enrobing almonds in low-sugar chocolate and caramel, and then dusting them with cocoa powder. It is characterized by the perfect balance of the sweetness of the chocolate and caramel and the bitterness of the almonds. It will satisfy your cravings for a sweet snack while on a ketogenic diet. The nutritional information for each box is as follows.

Carbohydrates	2.1g
Energy	201 kcal
Protein	4.9g
Fat	16.5g
Carbohydrates	17.9g
Dietary fiber	6.7g
Equivalent salt	0g

For more information on almond chocolate, please click here.

 

Points to remember when enjoying snacks while on a ketogenic diet

Although low-carb snacks are recommended as a snack while on a ketogenic diet, you need to be careful not to eat too much or eat them at the wrong time. In this chapter, we will explain the points to remember when enjoying snacks while on a ketogenic diet.

 

Stick to the right amount

If you are eating snacks while on a ketogenic diet, it is important not to eat too much, even if the snacks are low-carbohydrate. For example, if you eat twice as many low-carbohydrate snacks that are 50% off carbohydrates, there is no point in choosing low-carbohydrate snacks. Also, if you eat too many snacks, you may feel full for longer, and this could delay mealtimes. If you eat dinner late, the calories you fail to burn will be stored as fat in your body.

Even if you choose low-carb snacks, if you eat them late and they are stored as fat in your body, there is no point in doing ketogenic dieting for weight loss. If you eat snacks while doing ketogenic dieting, even if they are low-carb snacks, make sure you know how much sugar you can eat in a day and stick to the right amount.

Be careful about when you eat snacks

If you are eating low-carbohydrate snacks while on a ketogenic diet, you also need to be careful about when you eat them. If you eat snacks whenever you feel like it, even though they are low-carbohydrate, there is a risk that the point of restricting carbohydrates will be lost.

 

The best time to eat snacks while on a ketogenic diet is before you get hungry. If there is a gap of more than 7 hours between meals, you will continue to feel hungry, and it will be easier to absorb sugar from the snacks you eat. To reduce sugar absorption, eat snacks 3 to 4 hours after meals.

 

Also, eating a snack before going to bed can cause the hormone called BMAL1 to increase, which can lead to the accumulation of fat in the body, so it is best to avoid eating a snack between 10pm and 2am, when the secretion of this hormone is at its highest.

 

Enjoy “NATUVIEW” snacks even while on a ketogenic diet

The term “ketogenic diet” refers to a diet that limits the amount of carbohydrates you consume. While you can still enjoy snacks while on a ketogenic diet by choosing low-carbohydrate options, you need to be careful not to eat too much or eat at the wrong time.

 

We recommend the “NATUVIEW” products we have introduced for snacks while on a ketogenic diet. The keto food specialty brand NATUVIEW offers snacks that can be enjoyed even while on a ketogenic diet. Let's continue with ketogenic diet without difficulty by making good use of typical snacks while on a ketogenic diet and “NATUVIEW” products.

Click here for ketogenic snacks.