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The 7 Best Keto Snacks, According to Nutritionists

If you're following the ketogenic diet—the popular eating plan which involves lots of high fats, low to moderate levels of protein, and low carbs—you know how difficult it can be to find snacks within the diet's guidelines. Packaged foods often contain long ingredient lists, and as a result, most options have too many net carbs to be keto-friendly. And while you can always whip up homemade keto snacks, sometimes you just want the ease of a grab-and-go option to take with you on the plane or stash in your desk drawer at work.

It's important to note that although many people swear by the keto diet for weight loss, it's not without risks: some followers experience side effects such as diarrhea and the "keto flu," which usually goes away after a few weeks. Still, if you choose to follow a keto diet or practice keto cycling, fill your pantry with these nutritionist-endorsed, keto-friendly snacks. Even better? They're all available in bulk on Amazon, making it easy to stock up. 


1 Oloves 
Love olives? This snack is for you. The pack of 12 includes a variety of flavors such as Lemon & Rosemary and Basil & Garlic. "They're tasty, shelf stable, and only contain about 1 gram of net carbs per serving," says Pegah Jalali, RD, a nutritionist at Middleberg Nutrition in New York City. "They're a great way to add some plant-based monounsaturated fat into your diet."


2 NOW Foods Dry Roasted & Salted Macadamia Nuts
"When it comes to snacks, I encourage whole food snacks like macadamia nuts," says Kelly LeVeque, RD, a celebrity nutritionist who works with Jennifer Garner and Jessica Alba, and author of Body Love. "They are higher in fat and lower in carbohydrates, leaning more ketogenic than other nuts. 

3 Artisana Organics Almond Butter Packets
Nut butter packets are easy and portable, but read the ingredient lists carefully to make sure they're keto-approved. "This almond butter is organic and only has almonds listed as an ingredient," says Jalali. "Each packet only has about 3 grams of net carbs and 15 grams of fat."

4 CHOMPS Grass-Fed Beef Jerky Strips
"These clean beef sticks are easy to travel with or keep in a snack drawer," says Jalali. "They have minimal ingredients, which are all natural."

5 Perfect Keto MCT Oil Powder
"I occasionally use this powdered MCT (medium chain triglycerides)," says LeVeque. "With a hand frother, I can whisk up a keto latte anywhere with a hot tea or coffee."

 6 Artisana Organics Coconut Butter
Craving something sweet? LeVeque recommends a scoop of this luxurious coconut butter. "It can kill cravings and keep you from eating processed foods."

7 Seasnax Roasted Seaweed
"This is a delicious, crunchy low-carb snack,"  says Jalali, adding that she likes to pair her favorite lime flavor with slices of avocado.

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Should You Try Beyonce's Greenprint Diet?

If anyone could make eating plants sexier, it’s Beyonce. Earlier this week, Queen B put up a post on Instagram promoting the Greenprint diet and “a chance to win tickets to any JAY and/or my shows for life.” The post included a link in her bio, which takes you to the Greenpoint website. There you can enter the sweepstakes—and of course learn what the Greenprint diet is.

As you can imagine, there’s huge buzz surrounding Bey’s way of eating. So, what is the Greenpoint diet, and should you try it?

The Greenprint diet was created her trainer, Marco Borges, who put out a top-selling book, The Greenprint: Plant-Based Diet, Best Body, Better World. Jay and Bey wrote the book's introduction.


The crux is that what’s good for the planet is good for your body. “Our Greenprint is the positive impact we can have on the world by eating plant-based meals,” states the diet website. There are 22 guidelines, or "laws," to the diet—like eat more plants; eat more, weigh less; and think about Earth before you eat. Followers can do the diet at their own speed for “a healthier, cleaner approach to eating that includes plenty of whole grains, bountiful veggies, legumes, nuts, and more.”

In the book, Borges suggests tackling plant-based eating one meal at a time until you make the switch to a 100% vegan diet. He set this up as a tiered system: For 11 days (tier 1), you eat one plant-based meal a day. For the next 11 days (tier 2), you have two plant-based meals. By day 22, you give up all animal products and are completely vegan.


What’s up with 22 days? Borges stated on his website that it takes 21 days to create a habit, according to experts, so if you do something for 22 days, you’re well on your way to make it a permanent part of your lifestyle. Trying Greenprint for 22 days can help you suss out if you really enjoy veganism and if it's something you can maintain.

The idea behind the diet—minding the planet for your health—makes sense. “It is true that plant-based diets are linked with a much lower environmental footprint, including lower greenhouse gas emissions, lower water footprint, and lower land use, compared to meat-based diets,” says Los Angeles–based Sharon Palmer, RDN, aka "The Plant-Powered Dietician."

The slow shift from one to two to three plant-based meals can also introduce you to veganism in a way that feels more doable. “The more plant-based the diet, the better the benefit—you get a benefit from going to meat-heavy to low meat, and more so to flexitarian, pescatarian, vegetarian, and vegan. These diets are also linked with health benefits, so it’s a win-win for people and the planet,” adds Palmer.

If you do try Greenprint, consider taking advantage of the resources it offers, like personalized meal recommendations, menu planning, and recipes. There’s even Greenprint grocery delivery offered in some cities. (This comes at an additional charge.) A handy app keeps everything organized on your phone.

Cooking and eating vegan can come with a learning curve, but knowing what to make and which foods to stock up on can help you transition smoothly. Plus, if you’re changing for the sake of your health, you won't see benefits if you don't follow the guidelines correctly. “It’s important to plan well for a vegan diet to ensure you meet all of your nutrient needs, such as ensuring you get an adequate intake of plant proteins, calcium, and vitamin B12,” says Palmer.
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5 Things You Should Know About Detox Teas 


Celebs from Kourtney Kardashian to Hilary Duff swear by them for weight loss, but do they really work—and are they even safe? 


 So-called "detox" teas have been popular for years, primarily among people who frequent health-food stores, or consult with alternative practitioners. These days, though, they've become big business, and a handful of celebrities are touting their weight-loss benefits on social media. In a way, detox teas have become the liquid version of waist trainers–the before and after results are often dramatic, and their celeb backing generates buzz, but you may be wondering: Do they really work, and are they safe? Before you plunk down your hard-earned money and start sipping, here are five things you should know.

You still have to diet and exercise for them to work 

One detox tea brand, recently Instagrammed by Amber Rose, advises per their website that for "best results," the tea should be consumed along with plenty of water, healthy, balanced meals, and three to five workouts a week. Another, which has been Instagrammed by several celebs, including Kourtney Kardashian, Christina Milian, and Hilary Duff, states online that the tea "is recommended to be taken in conjunction with a healthy energy-controlled diet and regular exercise" and the website offers an accompanying meal plan for sale. Personally, I'd love to see a study comparing outcomes generated by a detox tea compared to a placebo, with both groups following the exact same eating plan, but I haven't found any. That makes it difficult to know whether the weight-loss results people are getting from these teas are actually due to drinking them, or simply the result of' a cleaned-up diet and consistent workout routine, which we already know can lead to weight loss. In any case, simply sipping detox tea while continuing to skip the gym and order takeout is unlikely to help you shrink your shape.
 
You might lose water weight, not actual fat
 
Detox teas that combine caffeine with diuretics can trigger the loss of water weight. Just two cups of water weighs one pound on a scale, so shedding fluid can make you look and feel lighter–even if you haven't lost an ounce of body fat. Detox teas can also trigger a laxative effect, which causes your body to eliminate waste from your GI tract, another result that can make your stomach flatter, and allow you to feel lighter, even if your lean-to-fat ratio remains exactly the same. If this quick-fix effect gives you the confidence boost and motivation you need to start eating healthier and working out–the real keys to getting healthy and lean–terrific (assuming the teas are even safe to drink–see below). Just remember: If you go back to your former less-than-stellar eating or exercise habits, or stop drinking the tea, you can gain the weight right back just as quick as you dropped it.Detox teas that combine caffeine with diuretics can trigger the loss of water weight. Just two cups of water weighs one pound on a scale, so shedding fluid can make you look and feel lighter–even if you haven't lost an ounce of body fat. Detox teas can also trigger a laxative effect, which causes your body to eliminate waste from your GI tract, another result that can make your stomach flatter, and allow you to feel lighter, even if your lean-to-fat ratio remains exactly the same. If this quick-fix effect gives you the confidence boost and motivation you need to start eating healthier and working out–the real keys to getting healthy and lean–terrific (assuming the teas are even safe to drink–see below). Just remember: If you go back to your former less-than-stellar eating or exercise habits, or stop drinking the tea, you can gain the weight right back just as quick as you dropped it.
 

Some detox tea ingredients can have unwanted side effects

In addition to actual tea, detox concoctions typically include additional herbs, which may be designed to curb appetite, rev metabolism, or boost weight loss in other ways. One example is senna, a plant with a natural laxative effect. According to the Natural Medicines Comprehensive Database, the potential side effects of senna use may include abdominal pain and discomfort, cramps, bloating, gas, nausea, and diarrhea; excessive use can lead to potassium depletion and other electrolyte abnormalities, which can trigger muscle spasms and an abnormal heart rhythm. Another popular ingredient in weight loss teas is guarani, a plant that's often added to energy drinks. Its side effects are commonly related to its caffeine content, which may include nervousness, restlessness, stomach irritation, nausea, vomiting, headache, anxiety, agitation, ringing in the ears, and fast heart and breathing rates. Bottom line: Do your homework about exactly what's in a product before you put it in your body. Even "all-natural" substances can have potential side effects, especially if they're overused, combined with other supplements or medications that result in negative interactions, or if taken by those with per-existing medical conditions.

They may interfere with sleep

 Most detox teas contain caffeine, probably because this stimulant may suppress appetite, trigger your digestive system to let go of waste, and help you shed water weight. A caffeine-induced energy boost may also lead to working out a little longer or harder than usual. However, too much caffeine can also be risky (see above) and interfere with getting enough sleep–and catching too few zzzs may ultimately undo the tea's weight-loss effects. In fact, too little shuteye has been shown to trigger excessive eating and weight gain and even slow metabolism, which can make it easier to gain weight even if you don't eat extra calories. A good rule of thumb, regardless of where your caffeine is coming from, is to nix it at least six hours before bed. And if you're trying to shed pounds, commit to making adequate sleep a top priority.

The research on detox teas is scant

While there are some published studies on various ingredients often found in detox teas, I haven't seen any research on the teas themselves, particularly in the precise formulas they're prescribed (that research isn't required for the teas to be sold, by the way). That means that using detox teas leaves unanswered questions about if and how they work, how they should be used, how much may be too much, and possibly who shouldn't use them. If you're unsure, or are planning to start drinking them, talk to your doctor, nutritionist, or health care provider. Just be sure he or she doesn't have a vested interest in the sale of the product you're considering: If they happen to be selling or endorsing it, seek a second opinion.

 

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