Workplace-Friendly Keto Snacks And Munchies

Snack ideas that tick all the keto checkboxes: For those salt cravings – Think roasted pumpkin or sunflower seeds, or nuts like macadamia, pistachio, or cashew. Sprinkle with black salt or Himalayan pink salt to season. For your sweet tooth – Keep a jar of peanut butter handy. You can also make some sugar-free snack bars from mixed almonds, nuts, seeds, coconut shavings and nut butters. Something more solid – If you expect serious snacking hunger pangs, plan ahead. Boil some eggs and include them in your tiffin with a small tub of full-fat dip or coconut oil. Read More to explore keto platters for office parties or potlucks, keto smoothies for your commute, and between-meetings options.

Doing Keto? Great! But no matter how well you plan your meals, sometimes hunger pangs hit when you’re at work. This is no time to fall off the keto wagon, however tempting that bag of vending-machine crisps might look.

Here are some snack ideas that check all the right keto boxes, and will scratch that itch:

For that salt craving:

Healthy Keto Food

Sometimes, you need to take things with a pinch of salt. Think roasted pumpkin or sunflower seeds, or nuts like macadamia, pistachio, or cashew. Dry-roast the seeds, or saute over a little coconut oil or ghee. Sprinkle with black salt or Himalayan pink salt to season. Add a bit of paprika or chilli or pepper powder if you like spicy flavours. You can even make you own seed mix. Store in an air-tight container to munch on-the-go.

For your sweet tooth:

Keep a jar of peanut butter handy. You can dip some celery sticks in peanut butter (they taste surprisingly good!) or spread it over low-carb crackers. In addition, you could try making nut butters at home and mix them with chocolate. Ganache is surprisingly easy to make from heavy cream and chocolate powder. Instead of sugar, you can mix in some natural sweeteners. You can also make some sugar-free snack bars from mixed almonds, nuts, seeds, coconut shavings and nut butters.

Something more solid:

Healthy Food

If you expect serious snacking hunger pangs, plan ahead. Boil some eggs and include them in your tiffin with a small tub of full-fat dip or coconut oil. Or carry a sachet of mayonnaise to mix into mashed boiled egg for a quick egg salad. This will keep you well-satiated till mealtime.

 A Keto platter for office parties or potlucks:

Time to break out the heavy cream! Make your own dips out of whipped cream, hung curd, crushed roasted garlic, chilli flakes, dry herbs and olive oil. Or salad dressings from jamun vinegar and herbs. Pair with low carb cheese sticks or finger food like cut vegetables. You could bring in a mixed cheese platter, or assorted cold cuts of meats. You may also roast vegetables like spinach or colourful bell peppers and add to your dip for an extra kick!

Keto smoothies for your commute mug:

No time to munch? Put that travel mug to good use and sip a keto smoothie on the go. You can use coconut milk, almond milk, almond milk with cacao or coffee additives, or soy milk as a base along with some whipped cream. Add a scoop of your favourite protein powder. For vegetable smoothies, for e.g. ones containing spinach, basil or kale, try a spoonful of pea powder. For fruit-themed ones, add unsweetened whey or chocolate-flavoured whey powder.

Between meetings:

Keto followers also swear by adding a spoonful of virgin coconut oil to your black coffee, to boost metabolism and speed up fat utilization. You could also snack on a small carton of full-fat, unsweetened yoghurt or unwrap a slice of cheese.

The Five Cardinal Rules For Going Keto

Eat fat to burn fat: It is imperative to choose healthy sources of fat such as coconut oil, full-fat cream, ghee, avocado, fish oil, fatty cuts of meat or fatty fish like salmon. 50 grams of carbohydrates: When daily carbohydrate intake is 50 grams or lower, the liver produces “ketone bodies,” an alternative source of fuel. Avoid sugar and empty carbs: You can have your tea or coffee but without sugar. You may opt for natural sweeteners like Stevia. Consume fresh, lean meats: Opt for “dark cuts” of meat, for example, thigh meat in chicken or duck. Lastly: Whenever possible, go with low-carb fruit and “above ground” vegetables.

You’ve probably heard “Keto” thrown around in casual conversation, seen keto food ads in your social media feed, or know a friend who lost oodles of weight and swears by keto. But what exactly is keto?

Most of us function on the glucose generated from a carbohydrate-rich diet. “Keto” in popular culture is an umbrella term for an extremely low-carb diet that shifts the body into a state of running on its own stored fat. When daily carbohydrate intake is 50 grams or lower, the liver produces “ketone bodies,” an alternative source of fuel. In a nutshell, the keto diet comprises high fat, moderate protein, and a paltry amount of carb.

Thinking of going keto?

Going keto requires deep commitment to this significant lifestyle change, and throwing a lot of what you have learned about “a balanced diet” out of the window. Intrigued? Understand the cardinal rules of transitioning to a ketogenic diet:

  1. In keto, you “eat fat to burn fat.”
    Take a moment to wrap your head around that. Now, the bulk of your calories will come from fat, so it is imperative to choose healthy sources of fat such as coconut oil, full-fat cream, ghee, avocado, fish oil, fatty cuts of meat or fatty fish like salmon. Totally avoid hydrogenated oils and focus on cold-pressed oils. You can consume fatty nut butters like peanut or macadamia nut. If you must eat dairy, go for full-fat, or full-cream products like cheese.Healthy Fish Oil
  1. 50 grams of carbohydrates.
    Most of our body parts can function on ketone bodies. However, it is thought that the brain needs a bit of glucose, hence the recommended 50 grams of good carbohydrates.
  1. Avoid sugar and empty carbs.
    You can have your tea or coffee but without sugar. You may opt for natural sweeteners like Stevia. Drink a lot of water! No starchy foods like white rice or easy carbs like bread or pasta.
  1. Consume fresh, lean meats.
    Opt for “dark cuts” of meat, for example, thigh meat in chicken or duck. Eat “meaty fish,” wild-caught, whenever available. Lamb or grass-fed beef or pork is another great option. You can even have “organ meats” such as liver or brain.
  1. Whenever possible, go with low-carb fruit and “above ground” vegetables.
    Like berries over banana. Cauliflower, cabbage, bok choy, collard greens, green beans, kale, squash, and cucumbers all work in keto.
    In addition to these dietary modifications, your body will immensely benefit from doing physical activities in the “aerobic heart rate zone” which is 180 minus your age, for a minimum of 30 minutes every day. Walking, light running, swimming, and trekking are all great activities that prompt your body to speed up stored fat utilization, thus paving the way for it to adapt to the keto shift you are attempting through diet.
    Basically, the keto diet is targeted at convincing your body that glucose is now scarce, and to survive by burning the next available fuel — your own fat!