The Atkins and ketogenic diets have surged in popularity as effective strategies for weight loss and overall health management. These diets hinge on the principle of drastically reducing carbohydrate intake, prompting the body to enter a metabolic state called ketosis, where it burns fat for fuel instead of carbs. A cornerstone of success on the Atkins or keto diet is strategic snacking. This article provides a comprehensive list of Atkins and keto-friendly snacks to keep you satisfied, energized, and on track with your low-carb goals.
Why Snacking Matters on a Low-Carb Diet
One reason the Atkins Diet is so effective and so pleasurable to do is that you can have a midmorning and a midafternoon snack. Thoughtful snacking is crucial for several reasons:
- Appetite Control: Snacks made up of fat, protein, and fiber are best for appetite control. These snacks help prevent hunger pangs and overeating at meals. They provide sustained energy and satiety.
- Preventing Cravings: Regular snacking can help you avoid ravenous cravings for inappropriate foods. By keeping your blood sugar levels stable, you're less likely to reach for high-carb, sugary treats.
- Maintaining Energy Levels: Consistent snacking prevents fatigue, jitters, and an inability to concentrate. This is especially important in the initial phases of a low-carb diet as your body adapts to using fat for fuel.
- Nutrient Intake: Snacks can be an opportunity to incorporate essential nutrients into your diet. Choose snacks that are rich in vitamins, minerals, and healthy fats.
General Guidelines for Atkins/Keto Snacks
- Macronutrient Balance: Aim for snacks that are high in healthy fats, moderate in protein, and low in carbohydrates.
- Net Carbs: Pay attention to the net carb count of your snacks. Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates.
- Whole Foods: Prioritize whole, unprocessed foods whenever possible. These foods are more nutrient-dense and satisfying.
- Portion Control: Be mindful of portion sizes to avoid overeating, even with healthy snacks.
- Hydration: Drink plenty of water throughout the day, especially when following a low-carb diet. Low carb diets like keto have a diuretic effect, so make sure to drink a minimum of 6 to 8 glasses of water daily.
- Timing: Don't go more than 4 waking hours without eating.
Atkins Diet Phases and Snack Options
The Atkins Diet is divided into four phases, each with its own set of guidelines for carbohydrate intake. Here's a breakdown of snack options for each phase:
Phase 1: Induction (Atkins 20)
This initial phase is the most restrictive, aiming to induce ketosis by limiting carbohydrate intake to an average of 20 net grams per day.
Suitable Snacks:
- An Atkins Advantage low-carb shake or bar (suitable for all four phases)
- An ounce of string cheese
- Celery stuffed with cream cheese
- Cucumber “boats” filled with tuna salad
- 5 green or black olives, perhaps stuffed with cheese
- Half a Haas avocado
- Beef or turkey jerky (cured without sugar)
- A deviled egg
- A lettuce leaf wrapped around grated Cheddar cheese
- Sliced ham rolled around a few raw or cooked green beans
- Two slices of tomato topped with chopped fresh basil and grated mozzarella and run under the broiler for a minute
Phase 2: Ongoing Weight Loss (OWL)
In this phase, you gradually increase your carbohydrate intake while continuing to lose weight.
Read also: Understanding the Atkins Diet
Suitable Snacks (in addition to Phase 1 options):
- A half cup of unsweetened whole milk yogurt mixed with 2 tablespoons no-added-sugar grated coconut and 1 packet sweetener
- Celery sticks stuffed with peanut or another nut or seed butter
- Cucumber “boats” filled with ricotta and sprinkled with seasoned salt
- 2 chunks of melon wrapped in slices of ham or smoked salmon
- “Kebab” of 2 strawberries, 2 squares Swiss cheese, and 2 cubes jicama
- Nutty Cheese Dip: Blend 2 tablespoons cream cheese, 1 tablespoon grated sharp cheddar, a few drops of hot pepper sauce, a pinch of paprika, and 1 tablespoon chopped pecans. Serve with red pepper strips.
- Blue Cheese Dip: Blend 2 tablespoons blue cheese into 3 tablespoons unsweetened plain whole milk yogurt.
Phase 3 & 4: Pre-Maintenance and Maintenance
These phases focus on maintaining your weight loss and expanding your food choices.
Suitable Snacks (in addition to Phase 1 & 2 options):
- Fruit other than berries, cherries and melon, as long as they’re eaten with some cheese, cream, plain whole milk yogurt, nuts or protein. Try ½ cup red or purple grapes with a couple slices of sliced turkey.
Keto-Friendly Snacks: A Detailed List
Here's a comprehensive list of snack options suitable for both the Atkins and ketogenic diets, categorized for easy reference:
Vegetables
Aim to eat 12-15g of net carbs from a variety of vegetables per day. Eating plenty of whole foods also helps you stay fuller longer and prevents sugar cravings. Vegetables are fine , but always eat them with some fat and/or protein to minimize the impact on your blood sugar.
- Raw Vegetables with Dip:
- Celery sticks with cream cheese, peanut butter, or almond butter
- Cucumber slices with guacamole or tzatziki sauce
- Bell pepper strips with ranch dressing (sugar-free)
- Broccoli or cauliflower florets with cheese dip
- Cooked Vegetables:
- Asparagus spears with melted butter
- Brussels sprouts roasted with bacon
- Green beans sautéed in olive oil
- Zucchini noodles with pesto
Fruits
When it comes time to adding low carb fruits into your diet, reach for low glycemic varieties.
- Low-Carb Fruits (in moderation):
- Berries (strawberries, blueberries, raspberries, blackberries)
- Avocado (technically a fruit, but rich in healthy fats)
- Olives (also a fruit, and a good source of healthy fats)
- Tomatoes
Protein
Protein should make up 20-30% of your diet. Eating the right balance of protein while on a low carb diet is important in protecting muscle mass and supplying the amino acids needed for additional pathways in the body. Aim for three 4-6 ounce cooked servings of protein each day in order to get adequate protein.
Read also: Delicious Atkins Dinners
- Meat and Poultry:
- Beef jerky (sugar-free)
- Turkey jerky (sugar-free)
- Hard-boiled eggs
- Chicken wings (baked or grilled, not fried)
- Cooked chicken or turkey slices
- Salami slices
- Fish and Seafood:
- Tuna salad (made with mayonnaise and celery)
- Salmon jerky
- Shrimp cocktail (sugar-free cocktail sauce)
- Sardines in olive oil
Cheese and Dairy
Because cheese contains about 1 gram of carbs per ounce, try to consume no more than 4 ounces per day (an ounce is about the size of a 1-inch cube). We recommend choosing the full-fat varieties when possible.
- Cheese:
- String cheese
- Cheese cubes (cheddar, Swiss, mozzarella)
- Cream cheese
- Goat cheese
- Blue cheese
- Parmesan crisps
- Other Dairy:
- Greek yogurt (plain, unsweetened)
- Cottage cheese
Fats
Low carb keto diets replace your reduction of carbs with an increase in fat, typically accounting for at least 60% of your daily calories. But not just any fat; make sure to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and nuts, as well as cheese, eggs, meat, and fish, which are also protein sources. While these oils are free of carbs, the recommended daily intake for added fats is 2-4 tablespoons.
- Nuts and Seeds:
- Almonds
- Walnuts
- Macadamia nuts
- Pecans
- Brazil nuts
- Chia seeds
- Flaxseeds
- Sunflower seeds
- Pumpkin seeds
- Other Fats:
- Avocado
- Olives
- Coconut flakes (unsweetened)
Keto-Friendly Beverages
Low carb diets like keto have a diuretic effect, so make sure to drink a minimum of 6 to 8 glasses of water daily-especially during the induction phase- to support your metabolism and regular body functions. Not consuming enough water can lead to constipation, dizziness, and cravings. Also make sure to add extra salt to your diet in order to make sure you’re getting enough electrolytes.
- Water
- Zero-calorie seltzers and club soda
- Up to two cups of decaffeinated or regular coffee and tea
- Herbal tea (without added barley or fruit sugar added)
- Unsweetened soy and almond milks
Quick & Easy Keto Snack Recipes
Here are a few simple recipes to whip up some delicious and satisfying keto snacks:
- Avocado Deviled Eggs: Mash avocado with hard-boiled egg yolks, mayonnaise, mustard, and spices. Fill the egg whites with the mixture.
- Cheese and Olive Skewers: Thread cheese cubes (cheddar, mozzarella) and olives onto skewers.
- Spiced Nuts: Toss nuts (almonds, walnuts) with olive oil, salt, and spices (cayenne pepper, cumin). Roast in the oven until crispy.
- Coconut Butter Fat Bombs: Mix coconut butter with melted coconut oil, sweetener (erythritol or stevia), and flavorings (vanilla extract, cocoa powder). Freeze in molds.
Tips for Success
- Plan Ahead: Keep a supply of keto-friendly snacks on hand at home, in your office, and when you're on the go.
- Read Labels: Carefully check the nutrition labels of packaged snacks to ensure they are low in carbohydrates and free of added sugars.
- Listen to Your Body: Pay attention to your hunger cues and adjust your snack choices and timing accordingly.
- Experiment: Try different snack combinations to find what you enjoy and what keeps you feeling satisfied.
- Stay Hydrated: Drink plenty of water throughout the day to support your metabolism and prevent dehydration.
Read also: Atkins Diet for Vegetarians