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Best Keto Snacks for Weight Loss

An image of egg bites on a plate with spinach leavesWhile diets such as the keto diet may not help you lose weight if you suffer from Adrenal Fatigue Syndrome (AFS) many of the foods utilized in the diet can help you. And if you do go on the keto diet primarily to lose weight, the best keto snacks described here can help you deal with the desire for snacks between meals. Ideally, you won’t need snacks after eating enough protein and fiber. However, snacking can become a habit that you don’t want to give up.

If you want to get away from the habit of snacking, try adding more protein and fats to your meals. But if you continue to snack stay away from the commercial kind. They tend to contain too many carbohydrates and will deter your weight loss.

Research shows the keto diet to benefit you if you suffer from prediabetes or diabetes. These two health conditions frequently plague people who also suffer from AFS. Importantly, this kind of diet can help lower blood sugar and increase insulin sensitivity. In addition, it plays an important role in lowering blood pressure and improving HDL cholesterol levels.

Moreover, for those of you suffering from AFS, snacking on sugary and salty foods frequently occurs. These unhealthy snacks require more work to process which then places additional stress on your already-stressed system. Therefore, this makes finding the best keto snacks available to eat instead of the unhealthy ones doubly important.

Diets and the NeuroEndoMetabolic (NEM) Stress Response

Any diet puts restrictions on what you can eat. And these restrictions place added stress on your body. If you suffer from AFS, this added stress will stimulate your NEM stress response to further action to deal with the added stress.

The NEM stress response contains six inter-related circuits that work together to help your body handle the effects of stress. Due to the inter-related nature of this system, what affects one of the circuits affects others as well.

The bioenergetics circuit, comprised of the liver, thyroid, and pancreas, feels the effects of food restriction and fewer calories more than the other circuits. Your liver clears toxins and metabolites from your body while the thyroid produces hormones that affect metabolism and your pancreas controls insulin levels in your body.

When stress hits your body, your adrenals release additional cortisol in an effort to combat the effects of stress. This added cortisol affects your thyroid’s ability to produce its hormones and slows down your metabolism. A slowed metabolism typically increases your weight gain. In addition, a slowed metabolism leads to decreased energy supplies to deal with stress.

Slower metabolism leads to more metabolites building up in your body and greater pressure on your liver to clear them. Further, slower metabolism can mean less glucose available to burn for energy.

So, whether you follow the keto diet in an effort to lose weight or you just want some kind of healthy snacks, the following best keto snacks will help you.

Best Keto Snacks: Sweet

Just about everyone likes something just a little sweet sometime during the day. The ideas listed below will give you that little something in a healthy way.


On occasion, you can indulge in a chocolate treat. However, you need to limit it to dark chocolate with at least 70% cocoa or more. And only two squares, please. Avoid milk chocolate and dark chocolate with less than 70% cocoa. If you shave the squares and sprinkle over whipped cream, you can make the treat last longer.

Cinnamon Greek Yogurt with Almonds

Take two ounces of whole milk Greek yogurt and combine with one tablespoon of chopped walnuts and half a teaspoon of cinnamon for a great snack. The sugar and net carbs may seem a little high, but some of the sugar converts to lactic acid during fermentation. This yields about half of the effective carbs.

Coconut Milk

Although this drink doesn’t contain anything to chew on, it contains a great number of nutrients and tastes good.

Berries and Cream

Normally, you don’t eat a lot of fruits on a keto diet, but a small serving of berries fits the keto idea. And they add considerable fiber. For example, put a quarter cup of raspberries in a bowl and pour over a few tablespoons of cream.

Best Keto Snacks: Savory

There will come a time when you want something savory instead of sweet. The following ideas should help fill that desire.

Cajun Style Bell Pepper and Shrimp Kebobs

Shrimp tend to contain less mercury than other kinds of seafood, so you can eat them on a keto diet. In addition, they do contain a lot of Omega-3 fats, making them good for your heart.

To make these snacks, rub Cajun seasoning on the shrimp. Then skewer them on wooden skewers alternating with substantial slices of bell pepper.

You can either bake or grill them until you fully cook the shrimp, and the peppers fall between crisp and tender. You can either serve these right away or put them in the refrigerator for later.

Buffalo Cauliflower Bites

An image of buffalo cauliflower bites on a cutting board with dipping sauceIn addition to vitamin C and other antioxidants, cauliflower also contains good amounts of fiber. To make these tasty bites, toss chopped cauliflower with butter and your favorite buffalo sauce. You can then either roast them in the oven for 20-25 minutes or use your air fryer. Serve them with a side of blue cheese or ranch dressing and carrot sticks.


In addition to monounsaturated fatty acids, avocados contain fiber, potassium, and other minerals. Eating half of an avocado for one of the best keto snacks leaves you with another half in the refrigerator for next time. Or, if you don’t want to have half left, look for the tiny avocados called ‘gator eggs’ that you can eat as a serving.

Cucumbers and Kalamata Olives

A cup of sliced cucumbers and ten Kalamata olives not only makes a great snack, but they also contain added benefits. For example, it supplements your sodium levels which can suffer on a keto diet.

Wrapped Dill Pickles

One thing to keep in mind when you follow the keto diet involves getting enough salt. Dill pickles help with this. Wrap a large dill pickle with one ounce of sliced cheese and one ounce of deli meat.

Best Keto Snacks: Peanut Butter

Peanut butter seems to find a place on just about everyone’s list of best keto snacks. Try some of the following to use this great food as a snack.

Fat Bombs

It seems unusual to eat fat bombs when you try to lose weight. But on a keto diet, you can!

You can use nut butters, coconut oil, cream cheese, or avocado as the base for these treats. Roll them together with other ingredients for variety.

Celery Peanut Butter Boats with Chia Seeds

Loaded with protein, fiber, and healthy fats, these best keto snacks help fuel your day. Spread peanut butter on a celery stalk and sprinkle with chia seeds.

Cocoa Peanut Butter Balls

Roll a tablespoon of natural smooth peanut butter in your hands to make a ball, then sprinkle with unsweetened cocoa powder. Chill them in the refrigerator for an hour.

Best Keto Snacks On The Go

Everybody likes to eat a little something when on the go. These best keto snacks can fill that need.

String Cheese

A nice mix of fat and protein, string cheese helps you feel full. Just keep some in your refrigerator, grab one, and go.


You can’t go wrong with almonds as a snack. Low in carbs, they contain good amounts of fat and protein. In addition, eating almonds can lead to longer life, better brain health, and less belly fat.

Conclusions Regarding Best Keto Snacks

For losing weight, a keto diet seems to be effective. However, snacking sometimes derails efforts to lose weight. Therefore, knowing the best keto snacks will help you keep up the weight loss and still satisfy the need to snack.

However, any diet can lead to additional stress on your body and thus not benefit you if you suffer from AFS. At the same time, knowing about these healthy snacks can help you beat the cravings for sugary or salty foods.

What Can You Do?

If you are considering eating the best keto snacks and suffer from AFS, here are some things you should keep in mind.

Any diet will put added stress on your body and trigger more AFS symptoms.

An image of baked avocados with cheese, quail eggs and hamEating these snacks may help you avoid eating unhealthy snacks that increase your AFS symptoms.

Whatever course of action you decide to take, however, please do so with the guidance of your healthcare professional who can help you understand the options and pick the best one for you.

If you would like to know more about or need assistance with the best keto snacks, the team at Dr. Lam Coaching can help. We offer a free** no-obligation phone consultation at +1-626-571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.

© Copyright 2021 Michael Lam, M.D. All Rights Reserved.

Dr. Lam's Key Question

The best keto snacks are full of healthy fats and proteins while limiting carb intake. There are a large number of these snacks some of which are sweet, some salty, and some with peanut butter. However, these snacks are healthy for you even if you have AFS.

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