This content originally appeared on On a regular basis Health. Republished with permission.

By Moira Lawler

Medically Reviewed by Lynn Grieger, RDN, CDCES

The predominant proposed advantage of the keto weight loss plan is weight reduction, though there may be some research showing it could help with certain health conditions, per the UNM School of Medicine. The burden loss is available in part since the fat you’re taking in is filling, which might lead you to eat fewer calories overall, says Abby Langer, RD, the founding father of Abby Langer Nutrition, who is predicated in Toronto.

In consequence of those satiating fats required by the ketogenic weight loss plan, you might find you’re not desiring snacks as much as you normally do. “I find individuals who strictly follow the ketogenic weight loss plan aren’t as hungry throughout their day, so their must snack decreases,” says Dina Griffin, RDN, the owner and founding father of the Nutrition Mechanic in Boulder, Colorado. “Because there’s a high proportion of fat of their every day weight loss plan, they report a high level of satiety and don’t wish to eat again.”

But when the snack cravings strike (and in case you’re a snacker, you recognize they eventually will), it’s best to have a plan in place. That’s very true in case your favorite munchies are cereal bars, chips, or any commonly high-carb packaged foods, as these aren’t keto compliant.

Your game plan: Keep a bunch of easy snacks behind your mind so that you’re prepared when hunger hits. Simplicity is vital here, because if you’re hungry you won’t have the time or patience to run to the shop and fix something. That’s why we’ve made this list of 10 keto-friendly snacks you likely have already got in your kitchen.

1 — Macadamia Nuts

Stomach growling? Reach for a handful of macadamia nuts, which have the very best amount of fat within the nut family, in response to previous research. Additionally they contain lower than 4 grams (g) of carbs per ounce, per the U.S. Department of Agriculture (USDA). Nutrition aside, they’re snacking all-stars because they’re easy to bring with you and don’t should be refrigerated. Keep a stash wherever you spend your day — within the automotive, at your desk, or within the pantry at home.

2 — Pecans

The runner-up for probably the most keto-friendly nut goes to … pecans. They rival macadamia nuts in fat and protein content, research notes, they usually’re a great source of magnesium, which helps regulate muscle and nerve function, supports bone health, and aids within the management of blood sugar levels, in response to the National Institutes of Health. Eat a number of straight from the bag or toss them right into a homemade trail mix.

3 — Beef Jerky

Fat? Protein? Low in carbs? Beef jerky checks the boxes, per the USDA — plus it’s one other convenient option you possibly can easily bring together with you if you’re on the go. Make sure you skim the ingredient list on the package before you purchase, because many options have a high amount of added sugars, and sugars mean carbs.

4 — Half an Avocado

Avocados offer healthy monounsaturated fats, per the USDA, which might lower your risk of heart disease and stroke by reducing your bad levels of cholesterol, in response to the American Heart Association. You most likely already add slices of avocado to your salads and omelets, but have you ever tried this fruit solo? Langer suggests taking half an avocado, drizzling it with olive oil and a little bit of lemon juice, and sprinkling sea salt on top. Then dig right in.

5 — Smoothie With Coconut

You possibly can mix almond butter, unsweetened almond milk, greens (spinach, kale, or one other favorite), and protein powder right into a smoothie for a filling snack. Griffin suggests adding shredded unsweetened coconut to your smoothie for a great source of fat, a notion that nutrition facts from the USDA support.

6 — Meat-and-Cheese Roll Ups

Got deli meat? Then this one must be a cinch. Langer suggests taking a slice of turkey breast with a slice of cheese, adding lettuce, and squeezing mustard right down the center for a straightforward, tasty, and ultra-low-carb snack, as USDA data supports.

7 — Olives

For a snack that needs zero preparation, reach for the olive jar, Griffin suggests. Olives are wealthy in fat, specifically healthy monounsaturated fat, in response to a review within the December 2020 Journal of Dietary Science. Plus, they’re loaded with antioxidants due to vitamin E, are low in calories, and are nearly devoid of carbs. Take note that olives can contain a whole lot of sodium, though.

8 — String Cheese

Cheddar cheese, bleu cheese, feta, mozzarella — many sorts of cheese are fair game on the keto weight loss plan. For an easy-to-snack-on version that you could bring along to work or whilst you’re running errands, go for string cheese or wedges. Just be sure you select full-fat varieties, because fat is the important thing to the keto weight loss plan.

9 — Hard-Boiled Eggs

Eggs are a standout snack because they’ve one in every of the bottom energy-to-nutrient-density ratios of any food, in response to previous research. They’re wealthy in good fats (as long as you don’t skip the yolk!) and a solid source of high-quality protein: One large egg has about 72 calories, 6 g protein, 5 g fat, and 0.4 g carbs, per the USDA. Keep several hard-boiled eggs in your fridge, so you possibly can easily grab one if you’re in need of a nutritious snack.