The ketogenic, or “keto,” diet is a high-fat, moderate-protein, and low-carbohydrate diet. Although the word “diet” is inadvertently tied to keto, the ketogenic diet is actually a completely natural bodily process – it induces your body to enter into a metabolic state, or ketosis, and it is accomplished through the absence of carbohydrates.
As society resumes to life before the Covid-19 pandemic, people are realizing the different risks you can be susceptible to solely based on what you eat. With 25.4 million Google searches just two years ago, Bolst Gobal found that "keto" was the most popular food-related term overall. In addition, “the ketogenic diet market is predicted to reach a global value of $15.6 billion USD by 2027.”
So, what exactly is a ketogenic diet?
Now you may have heard of keto, but maybe not 100 percent sure what it means to be on a keto diet. There’s a lot that goes into it, such as, what you can eat, what not to eat, varying results, and the different iterations to follow.
Keto focuses on three types of food– protein, carbohydrates, and fats. Keto intake should resemble “75 percent fat, 20 percent protein, and only 5 percent carbohydrates,” according to Bolst Global.
As a result of this dramatic decrease in carbohydrate intake, your body will begin to alter the way it uses food and thus, “[it] becomes highly efficient at burning fat.” The body will no longer rely on the sugar (glucose) typically found in carbohydrates and in the process of burning stored fats, the body begins producing ketones. Cleveland Clinic notes how ketone becomes the body’ primary source of energy.
Millions of people research the various diets they can possibly follow for either health benefits and/or weight loss goals. In this blog, Allen Marketing Communications, Inc., a boutique food and beverage public relations agency, spotlights top five keto friendly snacks.
Breakfast is the most important meal of the day. There’s no denying you’ve probably heard this a million times. Toast or waffles are out of the picture, but keto-friendly cereal is not.
It’s quick and easy for those who don’t have much prep time for breakfast. According to Simporter, “keto-friendly cereal has the highest potential for future innovation.”
This protein filled snack is a great way to ensure you are getting enough protein in your diet. Just be mindful of your protein intake and be sure to avoid eating too much protein.
It is important to read the back of the ingredients and verify it is at least low in carbs and sugar. If the beef jerky contains neither of those, even better! Remember, not all beef jerky is created equally.
Chips are completely out of the bag. Seeing as chips are typically made from corn or potatoes, it contains all those carbs that are a big no-no in keto. The best alternative to chips as snacks to alleviate your hunger are pork rinds!
Otherwise known as chicharrones, they are traditionally made of fried pork skin. Be careful, because some chicharrones are made from wheat, which is not keto. In my personal opinion, pork rinds are just as, if not, crunchier than any crispy chip out there.
Now, Say “Cheese!”
If found correctly, then cheese contains exactly what you need in a keto diet. Low amount of fats and no carbohydrates, which will not, “derail your low-carb plan while helping you feel full longer,” as described in the DailyMail.
If you think about it, cheese is a snack many have already incorporated in their grocery list. The only difference is changing up the brand, but after some research, you’ll be snacking on keto-friendly cheese in no time.
Bars and Bites!
If you’re hungry, you’re not going to have much luck thinking about anything else. Listen to your body and eat that snack. Just like chips, one other big option most people go for are cereal bars or donut holes. Of course, this isn’t an option anymore.
Brands labeled as “keto-friendly” bars or bites will be your new best friend when you’re on the go. Most of them will probably come packed with protein and contain little to no sugar, which shouldn’t be a problem as long as it’s eaten in moderation. It will save you time, effort, and money when you can’t find a keto-friendly option outside your home.
Keto is not something new, but it is highly encouraged to do thorough research, followed by a conversation with your doctor. Consulting with an expert will ensure you are not putting yourself in harm's way before subjecting your body to something so different from your typical lifestyle.
By Rania Perales at Allen Marketing Communications, Inc.