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Low Carb Snacks – The Ultimate Guide to a Balanced Ketogenic Diet

Low Carb Snacks – The Ultimate Guide to a Balanced Ketogenic Diet

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Low Carb Snacks – The Ultimate Guide to a Balanced Ketogenic Diet

Being in control of your diet is deemed necessary if you aspire to lose weight and look a few years younger than your actual age. In the present era where you find yourself caught up in work, it becomes a daunting task to keep a count of calories and carbs that you could be consuming each day during the 9-5 work routine. The lunch breaks or the untimely munching can add a few extra pounds to your weight, becoming a source of regret later. But worry no more because low carb snacks have you covered!

People, especially working women and housewives, have now become all the more aware. Not only do they want a perfectly sized body to flaunt, but they have also come to understand the essential health benefits that a balanced diet can bring about. A balanced diet is a blessing for the body, mind, and skin, and who would shy away from attaining that perfect glow?

This awareness has led to people aspiring for healthy living and organic lifestyles. Additionally, the concept of a low carb diet has gained acclaim and acceptance, over time. Carbohydrates, despite being an essential food category being in bread, rice, pasta and your favorite breakfast cereals, can contribute to unnecessary body fat, which is hard to get rid of. But are all carbs essentially harmful?

Good Carbs vs Bad Carbs

Everybody is different from the other, so the term ‘unique’ applies to all human beings. Thus, carbohydrates can be beneficial to some while causing harm to others. Carbohydrates are molecules made up of carbon, hydrogen and oxygen and are used to provide energy to the body. Among the three macronutrients, dietary carbs have three subcategories: sugars, starches and fiber.

Whole Carbohydrates

Whole carbs or otherwise known as good carbs are usually found in vegetables, whole fruits, potatoes, legumes and whole grains. If you have been told that all carbs cause obesity, you need to think for yourself! These whole carbs provide more health benefits than the other macronutrients, i.e., protein and fat. Good carbs are low in calories, sodium, saturated fat, cholesterol and trans fat and high in nutrients and fiber.

Refined Carbohydrates

Then, there is the popular category of refined carbs that we all love in the form of sugar-sweetened beverages, fruit juices, pastries, pasta and rice. This isn’t all; the list of refined carbohydrates is exhaustive, and we incorporate them into our daily diet twice or sometimes more than twice every day. It is these carbs that cause health issues such as diabetes and obesity. Refined carbs are high in calories, refined grains, sugars, sodium, saturated fat, cholesterol and trans fat and low in nutrients and fiber.

Now that we have distinguished good unprocessed carbs from bad carbs, let’s delve deeper into why there is a need to ditch refined carbs and opt for low carb snacks and a low carbohydrate diet.

Why Choose a Low Carb Diet?

A low carbohydrate diet has remained a popular choice among people who complain about obesity, are Type II diabetic and have metabolic syndrome. Here is why everyone else needs to consider incorporating low carb snacks into their diets. A low carb diet is ideal for the heart and blood sugar in the following ways:

To Improve Glycemic Control

A low carb diet is essential for diabetics as it helps reduce the glucose in the body. Low carbohydrate diets have been known to cure Type II diabetes among many individuals as it restricts glucose in the bloodstream. Lower glucose allows blood sugar levels to remain low and as a result, you can save money on all that insulin and glucose-lowering medication.

To Improve the Pattern of LDL Cholesterol

LDL is the bad cholesterol in the body, and a concentrated amount can cause heart diseases by penetrating through the arteries. A low carb diet can help improve the pattern of LDL cholesterol in the body by allowing the fluffy (benign) LDL molecules to stay, while the smaller dense molecules are forced to vacate the body. By doing this, you have been secured from potential heart diseases!

To Increase the Level of HDL Cholesterol

HDL cholesterol protects you from potential heart diseases, so the body needs more of it. HDL helps transport cholesterol all the way to the liver for reuse or excretion purposes. Hence, if you adopt a low carbohydrate diet, you can augment HDL levels within the body, safeguarding your heart against the risk of diseases.

To Reduce Triglycerides

Triglycerides are a major source of cardiovascular diseases. These are correlated to the amount of refined carbohydrates in one’s diet. Therefore, a low carb diet can help reduce these fat molecules and protect you against potential cardiovascular risks.

To Fight Obesity

What is that one thing obese people must do in order to lose weight? It’s their 24/7 cravings that they ought to give up, which is the main reason that has contributed to excessive fat on their body. Low carb diets have known to increase satiety owing to balanced sugar levels. As a result, obese people can protect themselves from unnecessary cravings, which helps them lose weight.

Low carbohydrate diets burn deep visceral fat, which protects the body from diabetes, heart disease and unnecessary fat accumulation.

To Reduce Calories

Following the previous point, lower carbs in the diet is in itself an effortless calorie restriction mechanism. The satiety impact keeps one from craving for food, so low carb diets create the fullness effect faster than a low fat diet.

Ready-Made Low Carb Snack Options

It’s now time to introduce a few healthy low carb snacks that may be incorporated into the daily diet for a healthy and organic living. A few options for low carb snacks that are both healthy and fulfilling have been given below:

Eggs

This is a staple food item that can be found in every kitchen, so this may be easily used as a low carb snack without any issues. You can eat it in a hard-boiled form as hard-boiled eggs are free from carbs and are enriched with other macronutrients, namely protein and healthy fats. Hence, you can satiate your taste buds with a hard-boiled egg with some mayonnaise, which will make for a delicious and healthy option. It can also provide your body the much-needed vitamin D.

Nuts

This is another low carb snack that is readily available in every grocery store close to your place. Get yourself a packet of mixed nuts, especially walnuts, and treat your taste buds. Mix low carb nuts such as macadamias, almonds, pumpkin seeds, sunflower seeds and walnuts. Cashews may be skipped as they are high in carbohydrates. Walnuts will provide the body with sufficient protein, fiber and healthy fats, which is the perfect combination for weight loss. Get your Shelled Raw California Walnuts from Sunbest now!

Fish

Smoked salmon and tuna are carb-free snacks to incorporate in your daily diet. Tuna provides a complete dosage of protein for the body, which helps stabilize blood sugar and insulin levels, resulting in a healthier you. You can also carry tuna packets such as the Reduced Sodium Chunk Light Tuna from StarKist to the office or school and munch on them while working. If plain tuna is not for your taste buds, spice it up with mayonnaise or cream cheese.

Cheese

Not all types of cheese serve as low carb snacks, but string cheese does. A single serving of string cheese has only one gram of carbohydrates. Thus, this is a great snack to carry with you while traveling and is ideal for late night cravings. Keep a few pieces with you to keep yourself full and satisfied. The Light String Cheese from Sargento has you covered!

Cold Meat

Cold meat is another low carb snack that you can munch on during the day. Keep a few ham, salami and pepperoni pieces aside from last night’s dinner for a quick and fulfilling snack the following day. Homemade pork rinds and beef jerky are also potential options. You can also purchase the Premium 110 Calorie Beef Jerky Variety Pack from JackLink from Amazon in place of dinner leftovers and munch on them whenever you get a craving for a snack.

Vegetables

A few low carb options comprise of celery, cucumber, bell peppers and olives. Slice up these vegetables and enjoy with a low carb dip sauce or cream cheese. If you don’t like eating single sticks, make a salad out of them and add your favorite cold meat, chicken or salami pieces maybe, and enjoy!

Dark Chocolate

Dark chocolate has a high cocoa content and is, thus, the preferred choice out of all chocolates. Since dark chocolate is bitter, you can treat yourself with just one or two bars and get the nutrients you need. Other chocolates contain added sugar and not as much cocoa content, rendering them unsuitable for a keto diet. Choose from Amazon’s Simply Lite Low Carb Dark Chocolate with Almonds with 45% cacao for the best effect.

Berries

These low carb sweets can be paired with whipping cream for a satisfying experience. A few popular berries include raspberry, strawberry and blackberry. Blueberry has a relatively higher content of carbs and is, thus, a less-preferred choice for a ketogenic diet.

Kale Chips

In addition to being low carb, these snacks are also a nutrient powerhouse in terms of vitamin B, which helps convert carbs, proteins and fat into energy that your body requires. These may be consumed with virgin olive oil and a pinch of salt and pepper, baked at 350 degrees for no more than 15 minutes. You can try the Kool Ranch, Kale Chips from Rhythm Superfoods available on Amazon.

Avocado

Another option for a low carb snack is this one right here. Not only are avocados a vital source of fat, vitamins and nutrient, but they are also low on carbohydrates, making them the perfect lunchtime snack at home or in the office. Check out the fresh California Avocados with superior taste and high oil content. If not whole avocados, go for avocado juice with no added sugar. It makes for a great evening smoothie without any unhealthy components.

These are just some low carb snacks that are easily and readily available either at home or in grocery marts near you. If you are into healthy cooking, you can check out the following low carb snacks and their recipes from lowcarbsmeal.com.

Easy & Quick Ketogenic Diet Recipes

A keto diet is best known for being a low carb diet. Also known as low carb, high fat diet, ketogenic diet enables the body to produce enough ketones that are then used as energy by the body. When the body is devoid of sufficient carbohydrates, it produces ketones by breaking down fats in the liver in order to produce energy. An optimal level of ketone production within the body can bring about health benefits such as           these:

  • Weight loss
  • Controlled blood sugar
  • Enhanced mental focus
  • Increased energy and normalized hunger
  • Improved cholesterol and blood pressure
  • Treatment of acne
  • Treatment of epilepsy

A few scrumptious savory keto recipes with their carbohydrates count are as follows:

Chicken Bacon Ranch Casserole

A keto diet is considered incomplete without chicken and bacon, so we have for you here a perfect combination of the two staple keto foods in one casserole. This yummy casserole combines chicken, bacon, broccoli and cheddar in a homemade ranch sauce. This special ketogenic diet recipe is both low carb and gluten-free. This particular recipe can be prepared in less than 40 minutes. You can also alter the recipe as you like it. A similar chicken rice casserole recipe sounds great!

Nutrition facts per serving:

  • Calories: 498
  • Protein: 37g
  • Fats: 36g
  • Carbohydrates: 4g

Chicken Avocado Casserole

Chicken being a staple element in the keto diet and avocados having low carb content make for a great combination in this ketogenic diet recipe. Here’s another casserole recipe prepared using chicken, avocados, onion, pepper, sour cream, cheddar cheese and hot sauce. Who’d have thought healthy recipes could be this straightforward? For more ketogenic casserole options, check out lowcarbsmeal.com.

Nutrition facts per serving:

  • Calories: 549
  • Protein: 39g
  • Fats: 40g
  • Carbohydrates: 6g

Low Carb Baked Meatballs

Here’s another ketogenic diet recipe. This one is a baked meatball treat for those looking for low carbs in their routine diets. This simple recipe can be prepared in about 40 minutes using ground beef, sausage, eggs, onion, garlic powder and cheese. Check out the complete recipe card for Low Carb Baked Meatballs Keto Recipe here.

Nutrition facts per serving:

  • Calories: 152
  • Protein: 8g
  • Fats: 16g
  • Carbohydrates: 0g

Other Low Carb Snacks and Recipes

In order to satisfy the sweet tooth, there ought to be a desserts section as well. In this section, you can search through your favorite low carb snacks that may be prepared using the finest quality ingredients

Low Carb Peanut Butter Chocolate Candy Bar

As delicious as it sounds, this low carb candy bar is a must-try for all those with sweet and sugar cravings. This snack is perfect for those pursuing a low carb diet. It can be prepared using a few key ingredients such as:

Nutrition facts per serving:

  • Calories: 199
  • Protein: 8g
  • Fats: 16g
  • Carbohydrates: 8g

You can check out the full recipe card here.

Low Carb Baked Glazed Donuts

Who doesn’t like donuts? If you have a thing for desserts and everything sweet, donuts have got to be on your favorite snacks list. Unbelievable yet true, glazed donuts can be prepared with a ketogenic diet recipe. Not only this, but this amazing snack can be prepared in no more than 20 minutes using the following ingredients:

Nutrition facts per serving:

  • Calories: 157
  • Protein: 5g
  • Fats: 13g
  • Carbohydrates: 4g

You can check out the full recipe card here.

Low Carb Frosted Cupcakes

Vanilla cream cheese frosted cupcakes can take your breath away by just its mouthwatering aroma and unmatched heavenly visual appeal. If I let you in on a secret, would you believe it? Frosted cupcakes can be made using a ketogenic diet recipe as well. Low carb frosted cupcakes with as low as 6 grams of carbohydrates can be made to satisfy your taste buds. Here are the ingredients required to prepare this luscious low carb snack:

Nutrition facts per serving:

  • Calories: 278
  • Protein: 5g
  • Fats: 25g
  • Carbohydrates: 6g

You can check out the full recipe card here.

Low Carb Keto Chocolate Truffle Candy

Another keto diet recipe is this chocolate truffle candy that is easy and quick to prepare. This amazing low carb snack is perfect for untimely munching and can help with sugar cravings during the night. With only 53 calories per serving, this chocolate truffle candy can be the daily cheat snack for obese individuals. All you need to prepare this heavenly treat are a few of the following ingredients:

Nutrition facts per serving:

  • Calories: 53
  • Protein: 0g
  • Fats: 5g
  • Carbohydrates: 0g

You can check out the detailed recipe card here.

Low Carb Banana Muffins

Did someone say muffins? Yes, you heard it! Banana muffins can be made with a ketogenic diet recipe too. Don’t be surprised; all you need is the right assortment of ingredients to ensure a low carb treat for yourself, which is healthy and does not count as cheat food or snack either. This snack can be prepared in 35 minutes with 20 minutes of prep time and 15 minutes dedicated to baking. The following ingredients are all that you need for this low carb snack:

Nutrition facts per serving:

  • Calories: 253
  • Protein: 8g
  • Fats: 21g
  • Carbohydrates: 9g

You can check out the detailed recipe card here.

Low Carb Diet Side Effects

Using all these low carb keto recipes, you can create mouthwatering meals or snacks at home. Low carb snacks can be a good idea if you are willing to lose a few pounds, prevent high cholesterol and stay away from all sorts of heart diseases. However, a few precautionary measures are necessary because a low carb or ketogenic diet can leave one feeling less energized and tired. Other potential side effects of low carb diets and how to cure them have been given below.

Induction Flu

During this flu phase, you are most likely to endure transitional headaches, lethargy, nausea, brain fog and irritability. This may be overcome by keeping your body hydrated at all times. Make sure you drink enough water and your salt intake is sufficient.

Constipation

This is another common drawback of a keto diet primarily because your digestive system will have to adapt to this diet. Make sure to drink plenty of water and get enough salt in your system. Moreover, vegetables contain fiber which can help with constipation issues.

Heart Palpitations

During the first few weeks on a low carb diet, you could experience stronger heart beats, faster than usual. This is nothing to be concerned about; keep your body hydrated and make sure the salt intake in sufficient. You ought to maintain your blood pressure during this time period.

These and a few other issues such as temporary hair loss, leg cramps and bad breath could be potential side effects of a low carb diet, but this is nothing major. A low carb diet does more good than damage to your body and is, hence, a sensible choice for all, especially the obese and diabetic.

Are you on a low carbohydrate diet and looking for ketogenic diet recipes? Then try our Low Carb Keto Recipes Low Carbs Meal provides you with everyday Low Carb Meals and recipes.

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