![]() ![]() “On a keto diet, you want to consume less processed food overall,” says Potter. ✔️ Aim for whole foods: Both Ernst and Potter are proponents of choosing fresh keto snacks (like cheese and nuts) over packaged goods whenever possible. Unless you’re using keto to treat a medical condition (like epilepsy or migraines), there’s no need to get too caught up in the numbers-all you have to remember is to keep the fat content high and carbs low (protein levels can vary). ![]() That’s a ratio of 15:4 (about 79% fat to 21% protein and net carbs). For example, an ideal keto snack is 1/2 avocado because it has 15g fat, 2g protein, and 2g net carbs. You want the snack to be comprised of 70 to 80% fat and 20 to 30% protein and net carbs (the total amount of carbs minus fiber and sugar alcohols) combined. ✔️ Mind your macros: “The key is thinking in terms of ratios when choosing a snack,” says Potter. ![]() How to build a satisfying snack on the keto diet “Some people need snacks on the keto diet,” she says. Thankfully, Denise Potter, R.D.N., a dietitian who specializes in the keto diet, says that’s totally okay. I love snacking (ideally on something crunchy) and don’t plan on giving it up anytime soon. But that doesn’t mean I’m okay with living a snack-free lifestyle. It’s true: On a keto diet, I find that I can go much longer between meals without getting hangry. “If you’re eating enough fat at every meal, you should feel satiated,” Ernst explains. Once you’re in fat-burning mode (a.k.a., ketosis), you actually shouldn’t feel the need to snack. “Burning fat creates ketones, which your body uses for fuel.” “Reducing carbs puts you in a metabolic state called ketosis, where your body burns fat (instead of carbs and sugar) for energy,” says Jes Ernst, R.D.N., a keto-focused dietitian based in Cincinnati. On a keto diet, the goal is to decrease your carb intake (buh-bye Cheez-Its) and increase your fat consumption. Oh, how I loved a crispy, crunchy, savory cracker. When I started the keto diet six months ago, my biggest challenge was giving up my favorite snack: cheesy crackers. ![]()
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