Keto Bite… Snacking

Don’t eat less food, eat less often!

Today’s episode gives you strategies to start coaxing your body into fat adaption. If you have to eat many times per day, you don’t give your body the chance to tap into fat stores, and start making ketones. 

If you can easily get off snacks today, then great! For you, jump right into only eating 1 or 2 or 3 times per day. 

If you feel terrible without snacks, then go for a snack that is mostly fat. Some examples are:

• Avocado

• Olives

• Fat bombs

• Bulletproof coffee (or any coffee with butter, coconut oil, or MCT oil) 

• Spoonful of coconut butter 

• Canned coconut milk with stevia and cocoa powder

Avoid snacking on fruit, carrot sticks, chips, crackers, hummus, yogurt, or anything else high in carbs and low in fat. Nuts can be tricky… for most people, nuts have too many carbs and are easy to over eat. For others, nuts work really well. Measuring your blood sugar and ketones will determine if nuts (or any other food) is working for you. Refer back to Episode 4 to learn how to measure your own blood sugar and ketones. 

Troubleshooting why you still need snacks:

• You are on the blood sugar roller coaster (refer to Episode 2 on this) and are eating too many carbs. Remember- eating a lot of carbs makes your body need to eat more carbs later. 

• You don’t have enough fat in your meal. 

• You don’t have enough protein in your meal. Most people need about 20 grams protein, or 1/4 lb meat with their meal. 

• Your meal is too small. Once you get off snacking, your meals will look much bigger! 

• You are bored, tired, sad, or have the habit of always eating at a certain time. Start to get in touch with your body’s true hunger signals and emotional signals. 

• You still aren’t fat adapted. Taking exogenous ketones helps you get off the blood sugar roller coaster and shows your body what it looks like to fuel off ketones. Taking ketones can help you body to burn fat and make it’s own ketones eventually. 

You can find my favorite brands of exogenous ketones here: 

NutriDyn 

NutriDyn is my favorite because I don’t get diarrhea as easily as other brands (if you take too large of a dose of ketones, you get diarrhea). I love the fruity flavor too.   https://studiotimeout.nutridyn.com/exogenous-ketone-salts            

Perfect Keto

I also like Perfect Keto brand because of the variety in flavors. Chocolate and coffee are my favorite. I have to limit myself to 1/4 scoop per day with this brand, or I will get diarrhea.   https://shop.perfectketo.com/collections/all-perfect-keto-products/products/exogenous-ketones-keto-supplement

Chocolate Fat Bombs Recipe:

• 1 bar (about 6oz) organic, 100% baking chocolate 

• 2-4 tbsp organic coconut butter (sometimes called coconut manna) 

• Liquid NuNaturals stevia to taste 

Melt the chocolate and coconut butter on very low heat or in a double boiler. Stir in stevia. Start with 1 dropper-full and taste. Continue to add more until you like the sweetness. 

Pour the chocolate into individual silicone molds or ice cube trays. Or pour the whole batch into a glass storage container and cut it up later. Place the chocolate into the freezer until firm (20-60 min). 

Store in a glass storage container in the fridge or freezer. 

*Add more coconut butter for a “milk chocolate” or to decrease bitterness. Add less coconut butter for a “darker” chocolate. 

Optional additions: 

• Vanilla extract

• Almond extract

• Shredded coconut

• Cacao nibs

• Chopped nuts (if nuts work for you) 

• Lemon zest 

I hope you love this recipe. Comment below if you tried it!