Keto diet for weight loss: Here's how avocado, almonds, coconut fit into your low-carb diet plan

Health benefits of nuts and seeds: Mixed seeds such as pumpkin, sunflower, and melon seeds are nutrient-packed and highly beneficial for those on a ketogenic diet (Image: Canva)

A ketogenic diet is high in fat and low in carbohydrates (sugars), prompting the body to break down fat into molecules known as ketones. According to the National Cancer Institute, ketones circulate in the bloodstream and serve as the primary energy source for many cells in the body. Originally developed to treat certain types of epilepsy, the ketogenic diet is also being researched for its potential in the treatment of some types of cancer.

The keto diet stands apart from other diets primarily due to its focus on drastically reducing carbohydrate intake while increasing fat consumption, says Rahul Kamra, Founder of Ketorets. "Most traditional diets recommend moderate or low fat intake, while the keto diet emphasises consuming healthy fats like avocados, nuts, and olive oil. Unlike other low-carb diets that may allow moderate carb consumption, the keto diet is stricter, ensuring that carbohydrate intake is low enough to induce ketosis. This helps the body become more efficient at burning fat for fuel rather than relying on sugar from carbs. Keto snacks can be simple, delicious, and fulfilling. They can provide a steady source of energy," he adds.

Also read | Health benefits of ketogenic diet: Add these foods to your diet plan to lose weight fast, improve energy

Here are 5 keto-friendly snacks, suggested by Kamra. 

• Nuts: Nuts are a fantastic snack for those following a ketogenic diet, as they are rich in healthy fats, fibre, and essential nutrients. Almonds, walnuts, pecans, and pine nuts are all excellent choices that align well with a low-carb lifestyle. These nuts not only provide sustained energy but they are also packed with antioxidants and healthy fats. Furthermore, they are convenient for on-the-go snacking, making them easy to carry for quick munching between meals.

• Seeds: Mixed seeds such as pumpkin, sunflower, and melon seeds are nutrient-packed and highly beneficial for those on a ketogenic diet. These seeds are rich in healthy fats and fibre, making them an excellent choice for maintaining satiety and providing lasting energy. They are also loaded with important vitamins and minerals like magnesium, zinc, and iron, all of which contribute to good health. Seeds are incredibly portable, so they are easy to carry with you for a satisfying snack anytime. For added flavour, try roasting or spicing them up to create a savoury snack that is both crunchy and fulfilling.

• Coconut and berries: Fresh coconut, particularly dried coconut slices, is an excellent keto-friendly snack choice due to its low-carb content and high concentration of medium-chain triglycerides (MCTs). MCTs are easily absorbed by the body and quickly converted into energy, providing a natural and sustained energy boost. Additionally, coconut contains healthy fats that support heart health. Alternatively, you can enjoy a small serving of fresh berries like strawberries or blueberries, which are low in carbs but rich in antioxidants. These berries make for a delightful, sweet treat that satisfies your cravings without interfering with your keto goals.

• Avocado salad: Avocados are one of the most nutritious and versatile foods on the keto diet, thanks to their high content of heart-healthy fats, fibre, and essential nutrients. A simple avocado-based salad can be created by combining fresh avocado with cucumber or leafy greens like lettuce, providing a refreshing and creamy snack. This salad fits perfectly into a low-carb diet and also supports digestion and promotes satiety, making it an excellent choice for a filling keto snack.

• Keto laddoos and okra chips: For those looking for a more creative keto snack, keto laddoos are an exciting option. Made from almond flour, ghee, stevia, and chopped nuts, these laddoos are a deliciously rich, low-carb treat. The combination of healthy fats, fibre, and nutrients makes them a great snack choice while satisfying a sweet tooth. Alternatively, air-fried okra chips provide a crispy and crunchy snack with minimal carbs. Seasoned with a variety of spices, these chips make for an enjoyable and healthy alternative to traditional high-carb chips.

• Pro tip: For those following the keto diet, it's crucial to balance your macronutrients, particularly protein intake. Protein snacks like paneer tikka or hard-boiled eggs are excellent sources of protein that can be enjoyed as part of your meals or on separate snacking occasions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.