The Best Keto Pre Workout Snacks And Meals To Buy Or Make
The best keto pre-workout snacks and meals are the ones that adequately fuel your routine without
kicking you out of ketosis (at least for more than an evening) and leave you feeling at the top of
your game. When fueling for the gym on the keto diet, every individual is a little different. But
that doesn't mean there aren't some basic guidelines to follow.
Understanding your needs based on the way you train, your own metabolic patterns, and the basic
guidelines we'll lay out can help you stay true to your low-carb diet while still maintaining or
growing muscle mass and burning fat in the gym.
What you eat before you hit the gym is an important detail in your training efforts. Proper
fueling will give you the energy and stamina you need to reach your goals. Let's dive in.
17 Keto Pre Workout Ideas
There are so many options out there for ready-made keto snacks now that this diet has surged in popularity. Health food companies have scrambled to create the perfect keto snack for any situation so that keto dieters are always prepared. Some of these also happen to be great for pre-workout snacks.When hunting for the perfect snack, whether you're making it yourself or buying something in a package, you want to ensure that it has the following:Healthy fat: MCT oil, coconut oil, macadamia nut oil, avocado/avocado oil, grass-fed butter or gheeHealthy protein: almond butter, macadamia butter, coconut butter, peanut butter, Greek yogurt, whey protein isolate, or pea protein powderThe carbohydrate count and quality will depend on your personal workout style and metabolism. In some cases, you'll simply add some glucose powder to your protein shake. In other cases, you'll want to add a handful of berries to your yogurt or smoothie, and in other cases, the naturally-occurring carbs in nuts will be enough to fuel your workout. Just make sure that anything you make or buy contains either no added sweetener or only keto-friendly options like stevia, monk fruit, or erythritol.
Snacks To Buy
Superfat Keto Nut Butter achieves the right balance of protein, fat and carbs through their strategic blend of nut butters, MCT oil, and pink Himalayan salt. These snacks portable and convenient for on-the-go fuel, and since they're individually packaged and sealed, they're perfect for throwing into your gym bag on days you can't make something at home.
Stoka Bars are higher in fat than most of the other bars on this list. Coming in at 22 grams of fat per bar on the upper end and nine grams of protein, this bar is also very well-suited for pre- and post-workout nutrition.
Just the Cheese Bars have just one ingredient: cheese. Dehydrated cheese is shelf-stable and easy to grab on the go. It's also a great low-carb, high-fat, high-protein option with zero carbs, 12 grams of fat, and eight grams of protein per serving.
Perfect Keto snack bars are geared toward keto athletes. Ingredients include healthy nuts, MCTs and collagen protein. Also individually packaged, these bars work great on-the-go.
While protein powders require a little bit more planning than a bar or nut butter, you can keep a blender bottle in your gym bag for an easy drink on the go. Just add water. Team Keto Shakes provide healthy fats and 12 grams of protein from grass-fed whey in every serving.
Think! Keto Protein Bars are perfect for both pre- and post-workout nutrition. They're calibrated in perfect macro proportions for the keto diet and offer fast-acting whey and milk protein isolates to help you fuel up for serious work at the gym.
These bars by the Bulletproof Executive are higher in carbohydrates than most bars on this list, so proceed with these only when you plan to really sweat it out at the gym. They have 12-15 grams of fat per bar, 12 grams of protein and range by flavor from seven to 15 grams of carbs.
Snacks To Make At Home
Granola works at any time of day, not just breakfast. Make this keto granola recipe ahead for a ready-to-go snack filled with nuts, healthy fats, seeds, and coconut flakes any time you need it.
This delicious recipe Health Starts in the Kitchen combines keto ingredients for a satisfying snack pre-gym. Full-fat, plain Greek yogurt is high in protein and low in sugar. Add in a handful of berries and toasted nuts, and you have yourself a winner.
This recipe by Inspired Taste spices up the simple act of mashing an avocado into a hard-boiled egg or two by adding in some mayo, celery, and herbs. This super simple snack just takes a minute to make if you've already boiled your eggs and provides endless satisfaction with all the healthy fats and proteins you need to fuel your workout.
Fat bombs are the easiest way to get a burst of keto nutrition if you're wanting to make something at home. There are endless options and recipes to choose from, but this from What a Great Grandma Ate one is great because it features almond butter, coconut oil, and almond butter—all excellent sources of good quality fat and/or protein for your pre-workout.
Gnom Gnom Paleo came up with the perfect pre-workout smoothie if you add in the "optional" collagen peptides for protein. This one only takes a few minutes to make but is packed with powerful micronutrients and healthy fats from the coconut milk and avocado.
This is a great option if you're concerned about glycogen stores during your workout. Packed with strawberries, healthy fats from coconut milk and protein from almond butter, this delicious treat from Low Carb Yum will hit the spot. The strawberries add 10 net carbs, so adjust to fit your needs.
Another great fat bomb recipe featuring a bit of extra protein, this one by Butter Together Kitchen adds in a bit of caffeine to turbocharge your workout. A bit of instant coffee not only adds some nice rich flavor, it also helps keep your energy up at the gym.
Honorable Mentions
1. Nuts - Nuts are powerhouse foods full of both protein
and healthy fat. A small handful is enough to boost your energy levels and get you moving. For the
best keto nuts to consume, read here
2. One or two hard-boiled eggs - One egg contains
6.3 grams of protein
and 5.3 grams of fat, depending on the size of the egg.
3. Ham and Cream Cheese Roll-Up - If you are a sandwich
lover, you have to get creative when following a keto diet. Take a couple of thinly sliced pieces
of ham, spread cream cheese over them and roll them up for a high protein and fat snack good for
strength training.
12 Keto Pre Workout Meal Ideas
If you're in the camp that needs to eat a few hours before your workout and would rather eat a
meal than a snack, the best plan of action is to eat a keto meal packed with healthy fats,
protein, and veggies. If you're planning to stick with the SKD, your veggies should be leafy
greens or other low-carb veggie options cooked in coconut oil, ghee, or butter. If you're planning
to go with the CKD plan, you'll want to add in some sweet potato or other starchy vegetables to
get your carb-count up pre-workout. Fruit works too.
We've put together six breakfast ideas and six lunch or dinner ideas to help you get started.
Breakfast Ideas
If you're a fan of the Starbucks sous vide egg bites, you'll love this keto version by FlavCity. Bake a batch and you have breakfast ready for a few days in a row. These yummies feature eggs, full-fat cottage cheese, and sugar-free bacon, all excellent sources of fat and protein to fuel your morning gym session. Change the flavor by adding in some cooked veggies like spinach or bell peppers before your bake.
Oats are off-limits on the keto diet, but a hot breakfast cereal doesn't have to be. This recipe by Healthy Sweet Eats helps you stick to the keto plan with ingredients like hemp hearts, almond flour, shredded coconut, and flaxseed. These ingredients all pack a micronutrient punch in addition to supplying your breakfast with a healthy dose of protein and omega fats.
This creative take on a keto breakfast by Hey Keto Mama uses keto-friendly breakfast sausage as the bread. Add your favorite veggies to the omelet to take it up a notch in nutrition.
Waffles are such a great treat, not just because they’re delicious, but because you can enjoy them at home or on the go. This keto version by Easy Keto Living features coconut flour, heavy cream, and eggs with a twist of sweet with keto-friendly chocolate chips. Grab these and go for your pre-workout breakfast.
Ditch the Carbs spreads a tasty 2-egg omelet with cream cheese, herbs, and spices out into a thin “tortilla” for the perfect keto burrito vessel. Add your favorite keto-friendly fillings like avocado, bacon, and low-carb veggies, and you have the perfect keto pre-workout meal.
Twosleevers found a way to pack a delicious breakfast muffin with healthy fats and protein with ricotta cheese and almond flour. Give this sweet dessert a try if you’re looking for a portable keto breakfast before you hit the gym.
Lunch Or Dinner Ideas
If you thought you were out of luck in the bread department on the keto diet, think again. Cloud bread is a super easy way to get a bread-type sandwich vehicle back into your life. It's also a great way to add protein, healthy fat, and fiber into your meal without the carbs. Diet Doctor uses cloud bread to make the perfect BLT to fuel your afternoon routine.
This delicious turkey wrap by Iowa Girl Eats is so convenient for lunch you might forget it’s keto. Using lettuce as a tortilla, this tasty recipe features an easy homemade mayo, sugar-free bacon, and high-quality turkey.
Cafe Delites tells us that this salad takes a mere 10 minutes to make. It packs a powerful lean protein punch with shrimp and healthy fats from avocado and yogurt dressing. With all these veggies, you’ll be sure to stay on top of your workout within hours of this meal.
Chicken salad is the perfect pre-workout meal. It’s high in protein and healthy fats, and if you add in chopped celery and seeds you’ve got a mix of micronutrients too. The Garlic Diaries kicks chicken salad up a notch by adding bacon, lettuce, and avocado.
Eazy Peazy Mealz isn’t a keto site, but this recipe was so good (without the optional brown rice) that we had to include it on this list. Anything with the right macros that can be prepared with one pan or pot is great for the busy keto athlete. This healthy mix of low-carb veggies, chicken, and olive oil gives you everything you need to fuel your workout.
Fried rice is a classic one-bowl meal if you add some protein like shrimp, grilled chicken, or a couple of eggs. This one uses riced cauliflower rather than rice to keep you in the keto zone. Top this recipe from Pure Wow with protein and you’re good to go with healthy carbs, fats, and protein for hours.
Best Pre Work Out Supplements For Keto Dieters
If you’ve been considering supplements to enhance your performance or enhance your keto efforts, we have a few recommendations for you. These recommendations are geared specifically for active keto dieters who are wanting a boost in the gym.
Exogenous ketones can help you get into fat-burning mode more quickly, especially when coupled with exercise. They’re also a great source of energy during your workout. Approved Science makes a great one that gets five-star reviews from keto experts across the web.
Creatine is an amino acid great for both pre- and post-workout nutrition. Studies show that it may improve performance during high-intensity workouts as well as and endurance training, which is great if you’ve found your performance slipping on the keto diet. Our favorite comes from Thorne. It’s NSF-certified and has only one ingredient: creatine monohydrate.
Caffeine actually increases the production of a ketone called beta-hydroxybutyrate. We mentioned added caffeine in one of our recommended smoothies, and that’s why. Caffeine can not only enhance the effects of your keto diet plan, but it can give you a boost of energy in the gym. And it’s a lot less expensive than exogenous ketones. Try making your own fatty coffee, or go for Bulletproof Cold Brew with collagen.
When To Start Exercising
In the initial stages of most diets, regardless of the tactics, experts recommend that you
temporarily ratchet down with your exercise routine. That's because most diets for weight loss,
including the ketogenic diet, ultimately involve at least some form of calorie restriction, and
working out is very calorie-intensive. The wisdom goes that if you work out hard at the same time
as you begin restricting calories, you'll have powerful cravings that will sabotage your ability
to stay on-plan.
In fact, while a calorie deficit is important for weight loss, working out will almost certainly
require you to up your food intake (specifically protein) in order to maintain your muscle mass.
Plus, exercise makes you hungry for more calories in general.
But the type of food you're eating is super important, as is the timing and nutritional content of
your pre-workout snack or meal. If you've been doing the keto diet for a while (at least one
month) and you're ready to get back into a good exercise routine, start slowly, and listen to your
body.
Timing Your Pre Workout Snacks And Meals
When you fuel will at least partially depend on your own body type and how you react to food in
your stomach during a hard workout. If you're they type who gets easily light-headed and weak, you
might want to fuel as soon as 30 minutes to one hour before hitting the gym. If you're a type who
gets queasy, experiences indigestion, or can feel food sloshing around in your belly at the gym,
you might try eating up to three hours before your workout.
In the case of the former: those who need some calories pretty close to your workout, you're
probably better off with a snack than a full meal. Snacks can range from a quick keto bar or fat
bomb to a mini-meal. In the case of the latter, those who need some time between eating and a good
workout, you might have a little more wiggle room with a full keto meal.
Type Of Keto For Your Work Out
When talking about the keto diet, most people are referring to the standard ketogenic diet (SKD). The standard version of the diet is a very low-carb plan in which 70% of your calories come from healthy fats, 25% come from proteins, and 5% come from carbs. The goal of all forms of the ketogenic diet is to reach a state of ketosis so that your body switches from burning glycogen (stored glucose) to burning ketone bodies. Your body makes ketones with both dietary and body fat, so the idea is that once your body starts burning fat for fuel, it'll burn through your dietary fats and move on to your body.
Mild To Moderate Workouts
The SKD is a great option for
mild- to moderate workouts. Low
and slow workouts like yoga, long walks or bike rides, light jogs, swimming, or a low-impact sport
like pickleball are all perfect candidates for those looking to keep moving on the keto diet. It's
when you start upping the intensity that you might need to make an adjustment.
The adjustment period and method is entirely individual. You might do just fine upping your
intensity on the keto diet, but as you work harder, your body might begin to demand more glycogen
than your diet provides, and you could run out of gas.
Moderate To High Intensity Work Outs
The two alternative forms of keto are called targeted keto (TKD) and cyclical keto (CKD). Both of
these options involve eating more carbohydrates before a hard workout in order to fuel your
muscles with glycogen and keep your performance level high.
In the case of the
TKD,
you'd want to fuel with a really easily-digestible carbohydrate (like plain glucose powder)
immediately before a workout (no more than one hour), and you'll want to start small and gradually
build up to what you feel your body needs. The goal is to hit your "target" glycogen needs without
going too far into a surplus and staying out of ketosis for a long time after your workout is
over. The other target is the timing itself. If you're doing a few high-intensity workouts per
week, you'll only want to use the TKD on those days and drop back to the SKD for the other days of
the week.
The CKD is
geared more toward extremely active athletes who do a lot of high-intensity interval training or
high-endurance sports. Think Crossfit, MMA fighting, distance cyclists, and triathletes, just to name a few. For this
type of high-fat plan, you're choosing more healthy carbs on the days you plan to go hard at the
gym. The timing is a little more lax than the TKD (just needs to be the same day you hit the gym
hard), and the foods you'd eat are slower carbs, including sweet potatoes, winter squash, legumes,
or whole grains.
For those on the CKD plan, on the days you're cycling, your ratios are basically the reverse of
the SKD: 60-70% carbs, 15-20% protein, and 5-10% fat. On your non-workout days, you'd go back to
the SKD. This is essentially the closest thing to "carb-loading" that the ketogenic diet can offer
to athletes.
In the End... Effort + Time = Results
Perfecting your keto meal plan is a process, but achieving perfection might not even need to be the goal. Everyone has a different set of circumstances and goals on the keto diet, but if you put in the effort over time, you’ll reach your goals. Pre-workout nutrition is one of many details to pay attention to along the way.By first focusing on healthy fats, proteins, and low-carb veggies before you even consider hitting the gym, you’ll get yourself started on the right track. Once you’re fat-adapted and feeling the clean energy generated by ketones, you’ll be ready to hit the gym and start tweaking your plan to optimize performance. Take your time and listen to your body. It’s the best messenger you have to measure success.
Toni Sicola
Toni is a wellness professional with a Master's in Integrative Health, is passionate about
spreading health, happiness, and personal fulfillment to as many people as possible. She has a
professional background in health and wellness, dietary supplements, and nutrition, and embarks
every day to live a well, balanced, happy life.
Published: February 2, 2021
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WHAT TO READ NEXT
What to Do When You Mess Up on Keto (It Happens to Everyone)
Let’s be real: even the most dedicated keto pro has a story that starts with “I was doing great until…”
Maybe it was the office pizza party. Or that friend who swore “just one bite” of dessert wouldn’t hurt. Or maybe you simply had a rough day and needed comfort food that wasn’t exactly low-carb.
If this sounds familiar, you’re not alone. Everyone slips up on keto sometimes. It’s part of being human.
What matters most isn’t the mistake itself, but how you recover. So, if you’ve had a carb-filled detour, take a deep breath.
Here’s a science-backed, compassionate guide to know what to do when you mess up on keto, and how to bounce back quickly, without guilt or panic.
Why Slipping Up on Keto Is Totally Normal
Keto is a lifestyle, and as such, it’s not about perfection; it’s about consistency.
Life happens, and even with the best intentions, slip-ups are common, especially during holidays, vacations, and social events.
The truth is, common keto diet mistakes often stem from situations outside our usual routine: hidden carbs in sauces, unplanned meals, emotional stress, or just wanting to fit in at a dinner table.
It doesn’t mean you’ve failed or undone all your progress.
According to nutrition research, your body temporarily exits ketosis when you consume excess carbs, but it can re-enter within a few days once you return to low-carb eating.
The key is knowing what to do when you mess up on keto, and how to reset efficiently.
First-Aid for Keto Slips: What to Do Immediately
Okay, so you indulged. Now what?
Here are your first, science-backed steps for keto mistakes and how to recover effectively, rebuild your confidence, and get back into ketosis faster.
1. Don’t Panic (or Punish Yourself)
One meal won’t erase weeks or months of progress.
Feeling guilty can actually trigger more cravings, making it harder to get back on track. Instead, shift your mindset from “I failed” to “this is just something that happened.”
Everyone has off days; it’s not the end of the world.
Remind yourself that even a slip-up means you’re still in the game: you cared enough to notice and adjust. That awareness alone sets successful keto journeys apart from short-term diets.
2. Hydrate and Replenish Electrolytes
Carbs make your body retain water, and when you go back to keto, you’ll lose that water weight quickly – which also flushes out electrolytes.
Rehydrate with plenty of water and add electrolytes through sodium, potassium, and magnesium (bone broth or electrolyte powders work great). Sip throughout the day rather than all at once for better absorption.
If you’re feeling sluggish, remember: fatigue after a slip is normal. It’s just your body recalibrating and shifting back toward fat-burning mode.
3. Focus on Whole, Low-Carb Foods
For your next few meals, go back to the basics: protein, healthy fats, and low-carb veggies.
Skip packaged keto treats for now and give your body clean fuel to stabilize blood sugar and insulin levels. Think eggs, salmon, avocado, leafy greens, or cauliflower… simple foods your body recognizes.
This is where cheating on keto diet recovery really happens: in the small, consistent choices that remind your body it can rely on fat for fuel again.
After a couple of days of clean eating, your cravings ease up and your energy returns.
Reset Your Plan Without Starting Over
Here’s how to get back on keto after a slip without turning it into a week-long spiral.
Step 1: Identify What Triggered It
Was it stress? Lack of planning? Emotional eating? Recognizing your trigger helps prevent repeat slips. Write it down if you need to.
If it was social pressure or lack of options, make sure to check out our Keto Holiday Survival Guide for smart party strategies.
Step 2: Plan Your Reset Day
Start fresh the next morning. Not next Monday, not “after the weekend.” Here’s a simple plan for your first 24 hours back on track:
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Breakfast: Eggs with avocado or bacon.
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Lunch: Salad with chicken, olive oil, and feta.
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Dinner: Salmon or steak with a low-carb side dish.
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Snacks: Hard-boiled eggs, cheese, nuts, or your favorite Keto Bars.
These meals keep you satisfied while helping your body slide back into ketosis faster.
Step 3: Consider a Mini Fast (Optional)
If you feel bloated or sluggish, a short intermittent fast (12–16 hours) can help use up excess glycogen and speed up ketone production. Just listen to your body, and remember: fasting isn’t punishment; it’s a reset tool.
If you want to try this option, check out our guide for intermittent fasting!
Learn From It: Avoiding Future Keto Slip-Ups
Now that you’ve handled the recovery, let’s prevent a repeat. Here’s how to turn this into a learning moment.
1. Prepare for High-Risk Situations
If travel or holidays are coming up, plan ahead. Bring keto-friendly snacks, look up menus before dining out, or offer to bring a dish you can enjoy.
We’ve got you covered with ideas in the Holiday Guide, so make sure to read it before you head out.
2. Watch for Hidden Carbs
Some of the most common keto diet mistakes aren’t obvious. It’s things like sauces, salad dressings, flavored coffee creamers, “low-carb” bars with hidden sugars – even drinks.
Get into the habit of checking labels or using a macro-tracking app.
3. Don’t Let One Slip Become a Pattern
It’s tempting to say “I’ll start over on Monday,” but the best recovery happens right away. Each meal is a new opportunity to realign. Remind yourself: you know what to do when you mess up on keto now. So, take what you’ve learned and keep moving forward.
The Mindset Shift: Progress Over Perfection
There’s something powerful about realizing you can recover without restarting everything. You don’t have to “burn off” your mistake or punish yourself with deprivation.
Focus instead on why you’re doing keto: your energy, your health, your confidence. Reconnecting to that purpose helps you make better choices naturally.
If your slip happened because of stress or social pressure, try reframing it as self-awareness training. The next time you’re offered Grandma’s bread rolls, you’ll know exactly how to respond: with kindness, gratitude, and a plan.
FAQs – Quick Answers for Common Keto Mistakes
Q: How long does it take to get back into ketosis after a slip?
Typically, 2–4 days if you return to low carb right away, stay hydrated, and avoid hidden sugars. You can speed things up a bit by focusing on protein and healthy fats while limiting carbs to under 20–30 grams per day.
Q: Should I exercise harder to burn off the carbs?
No need to overdo it. In fact, doing too much too soon can raise stress hormones and make recovery harder. Gentle activities like walking or yoga support recovery without spiking cortisol. Once you’re back in ketosis and feeling energized again, you can gradually return to your regular workouts.
Q: Can I still lose weight if I slip occasionally?
Absolutely. Consistency matters far more than perfection; one slip won’t erase your long-term progress. Think of this as a learning moment, not a setback. Many people actually find that recovering from small keto mistakes helps them develop more sustainable habits over time.
You’ve Got This
So the next time your day doesn’t go perfectly keto, remember: you don’t need to “start over.” You just need to start again.
Keto is a lifestyle, not a tightrope walk. One carb-heavy dinner won’t define your journey. Your ability to bounce back will.
Ready to stay steady through the holidays? Check out our Keto Holiday Survival Guide for more recovery tips, party strategies, and keto-friendly recipes everyone will love.
And, if you want to be up to date on Keto Bars and get fresh tips in your mailbox, don’t forget to subscribe to our newsletter below!
____
— Mariana Pinhão, in collaboration with Keto Bars.
Mariana is a wellness and nutrition writer who helps brands share trustworthy health content that readers actually enjoy. With a science background and a love for good food and kind living, she brings both accuracy and heart to every piece she writes.
Keto for Intermittent Fasting: Timing, Snacks, and Best Practices
If you are doing keto, you’ve probably heard that intermittent fasting can supercharge your results. But, is this really true? Can you do keto while fasting?
It’s true that intermittent fasting can have great benefits while you are on a keto diet. However, mastering this powerful duo is more than just skipping meals (or not eating) or simply cutting carbs.
Whether you are new to keto, intermittent fasting, or both, it’s important that you understand how to properly fast while doing keto. Otherwise, you might not get the results that you are after.
This guide will walk you through everything you need to know about how to snack during fasting, break your fast properly, and create a sustainable intermittent fasting keto plan.
What is Intermittent Fasting?
Intermittent fasting (IF) is a type of eating pattern that cycles between eating periods and fasting. Unlike traditional diets that focus on what you eat, IF emphasizes when you should be eating.
There are many different forms of practicing intermittent fasting. It is all going to depend on how long you want your fasting hours to be. Here are some of the most common practices:
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16:8 Method: Fast for 16 hours and eat during an 8-hour window.
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18:6 Method: Fast for 18 hours and eat during a 6-hour window.
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OMAD (One Meal a Day): Fast for 23 hours and eat one meal a day.
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5:2 Method: Eat like you normally would for 5 days and restrict your calories for 2 days (typically eating 500-600 calories).
During your fasting windows, you consume only water, black coffee, plain tea, or other zero-calorie beverages. During your eating window, you are allowed to consume your daily calories and nutrients.
Remember that if you are combining keto with intermittent fasting, you should focus on a high-fat, moderate–protein, and low-carb diet.
Metabolic Benefits of Combining Keto with Intermittent Fasting
So, what happens if you combine keto with intermittent fasting? You might create several powerful metabolic benefits.
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Enhanced Ketosis: Fasting depletes your glycogen stores (your body’s way of storing excess glucose) faster. This helps you to enter ketosis quicker and maintain a deeper level of ketone production.
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Improved Insulin Sensitivity: Both keto and IF can independently improve insulin sensitivity. Together, they may help significantly reduce insulin resistance, thereby stabilizing blood sugar levels and reducing cravings.
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Accelerated Fat Loss: The combination of keto and IF creates the best conditions for fat breakdown. Keep in mind that both work by promoting a caloric deficit (eating fewer calories than you need). If you still eat more (even if you are doing keto or IF), you might gain weight.
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Mental Clarity and Focus: Many people have reported having improved cognitive function. Ketones provide a steady source of energy for the brain, while the fasting periods eliminate the energy crashes that are often associated with frequent meals.
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Cellular Autophagy: When you have extended periods of fasting, it triggers autophagy (your body’s natural way of clearing out unwanted cells). In fact, research has shown that this can help support longevity and reduce the risk of certain illnesses.
How to Break Fast the Right Way
It doesn’t matter if you follow your fasting hours perfectly; if you don’t know how to break your fast, you might be jeopardizing your results. Here are some tips to help you break your fast properly to stay in ketosis and avoid any digestive discomfort.
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Start Small: Begin with a small portion to prevent any stomach issues (especially if you are doing very long fasts).
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Prioritize Healthy Fats: Since you are following keto, make sure that fats (which are your primary macronutrient) are present while you break your fast. Some great choices include avocado, nuts, or slices of salmon.
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Include Quality Protein: Add a moderate amount of high-quality protein like eggs, grass-fed meat, or wild-caught fish to help support muscle mass and satiety.
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Reduce Carb Intake: A keto diet doesn’t mean no carbs. It just means that you have a lower intake, usually between 20 and 50 grams. Avoid any simple carbs (sugary foods or drinks) and focus on fiber-rich carbs like leafy greens, tomatoes, or cauliflower.
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Hydrate Properly: Make sure that you drink plenty of water. And, if necessary, consider adding some electrolytes.
The Best Keto Snacks to Have During Your Eating Window
Choosing the right snacks during your eating window is going to help you keep your ketosis while helping you stay satiated. Here are some of the best options:
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Nuts and Seeds: Almonds, walnuts, macadamia nuts, and pumpkin seeds provide healthy fats and protein. Just be careful with the portion size since they can pile on the calories.
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Cheese and Dairy: Full-fat cheese, Greek yogurt (unsweetened), and cottage cheese offer protein with a low-fat content. They can be a great pre-workout or post-workout option.
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Avocado-Based Snacks: Guacamole with cucumber slices, diced avocado with salt and lime, or an avocado smoothie can be a great snack to add.
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Hard-Bioled Eggs: They are the best portable protein option. You can try them with everything bagel seasoning or hot sauce.
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Vegetable Chips: Kale chips, zucchini chips, or radish chips provide you with a delicious crunch without adding carbs. You can make them at home or buy them on Amazon.
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Fat Bombs: These treats are usually made with coconut oil, nut butter, and low-carb sweeteners. They are a great way to boost your energy levels and the perfect sweet treat.
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Snack Bars: They are the most convenient option when you need something on the go or when you are too busy to make your own snack.
Final words
Combining keto with intermittent fasting can be a great way to boost your results. However, keep in mind that the results you get from both are going to depend on the food choices you make during your eating window.
When it comes to health and weight loss, remember that consistency matters more than perfection. If you are not used to fasting, start with a small fasting window and start increasing it as you feel more comfortable. This is going to help you achieve long-lasting results.
If you are looking for the perfect snack to have during your eating window, our premium keto bars are perfectly formulated to fit your macros and satisfy your cravings. They are made with clean ingredients and delicious flavors, making them the best companion for your keto intermittent fasting success.
— Brenda Peralta, in collaboration with Keto Bars.
Brenda Peralta, RDN, CDE, is a Registered Dietitian and Certified Diabetes Educator with nearly a decade of experience helping people achieve their health goals through evidence-based nutrition. She specializes in ketogenic and low-carb diets for weight management, blood sugar control, and overall wellness.
How to Stay on Keto During the Holidays: Your Keto Holiday Survival Guide
The holidays are almost here! Cozy gatherings, sparkling lights, and tables overflowing with treats. But if you’re living the keto lifestyle, you may already know this season can feel like a minefield of carb-heavy temptations.
Between Grandma’s stuffing, frosted cookies, and champagne toasts, it’s easy to wonder: how do I stay on track with keto without missing out on the joy of the season?
Well, we’ve got some good news: there are plenty of ways to celebrate the season and still keep your keto holidays stress-free. With a little planning, the right mindset, and some delicious keto holiday recipes in your back pocket, you can celebrate without feeling deprived.
In fact, this season might even become one of your favorites on keto. A time to enjoy satisfying foods, connect with loved ones, and stay aligned with your goals.
In this guide, we’ll explore why holidays can be tricky for keto eaters, share practical strategies for navigating parties and gatherings, and highlight keto-friendly recipes that bring all the festive cheer without the carbs.
Why Holidays Can Be Tough on Keto
The holiday season is joyful, but let’s be real: it also comes with challenges for anyone sticking to a specific eating plan. For keto folks, the hurdles are especially clear:
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Temptations everywhere. From pumpkin pie and cinnamon rolls to mashed potatoes and carb-heavy casseroles, the table is usually stacked with foods that can quickly push you out of ketosis.
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Social pressure. Friends and family may encourage you to “just have one bite,” or ask why you’re skipping certain dishes. Sometimes it’s even trickier when it comes from loved ones: like Mom insisting you try her famous stuffing, or Grandma giving you the side-eye when you pass on her bread rolls.
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Travel and unpredictable meals. Being away from your kitchen and your usual food routines can make sticking to keto harder.
The key is not to avoid every holiday moment, but to go in prepared. Instead of thinking in terms of restriction, focus on creating a strategy that allows you to enjoy what the season has to offer while still protecting your goals.
Smart Strategies for Enjoying Your Keto Holidays
1. Plan Ahead
Walking into a party starving and without a strategy is a recipe for disaster. A little preparation goes a long way.
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Start by eating a small keto-friendly meal or snack before you head out – something with protein and fat to keep you satisfied.
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If you’re going to a potluck or family gathering, offer to bring a dish you love. Not only does this guarantee you’ll have something keto and high-protein on your plate, but it also introduces others to the idea that keto holiday recipes can be every bit as festive and delicious.
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Dining out? Take five minutes to check the menu online so you know your best options. Look for meals centered around protein (like grilled steak, salmon, or chicken) and pair them with low-carb sides such as steamed veggies or a side salad. Many restaurants are open to substitutions, so don’t hesitate to ask for extra greens instead of fries or rice.
This approach turns holiday events from stressful to enjoyable, because you already know you’ll have something delicious and satisfying on your plate.
2. Focus on Protein & Fat First
When it’s time to fill your plate, head straight for the proteins and healthy fats: roasted turkey, glazed ham, prime rib, cheese platters, deviled eggs, smoked salmon, or low-carb veggie sides drizzled with olive oil or butter. These foods are naturally satisfying and keep your macros in check.
Prioritizing protein and fat not only helps you stay in ketosis but also keeps hunger and cravings at bay. Research shows that protein increases satiety and reduces overall calorie intake compared to carb-heavy meals.
By choosing nutrient-dense options first, you’ll feel full, energized, and far less tempted by bread, stuffing, or sugary desserts.
3. Navigate Alcohol & Drinks
Drinks flow freely during the holidays, and many are loaded with hidden carbs.
Your best bets are dry wines (red or white) and spirits like vodka, gin, tequila, or whiskey (served neat or with soda water). If you’d like something special, check out these keto-friendly cocktails.
Not drinking? You’re not missing out! Sparkling water with lime, flavored seltzers, or festive non-alcoholic keto drinks can keep things fun without sugar overload.
A good rule of thumb: alternate each alcoholic beverage with water or a mocktail. This keeps you hydrated, supports ketosis, and makes it easier to stay in control while still enjoying the party.
4. Handle Social Pressure Gracefully
Sometimes the hardest part of keto holidays (or any holidays) isn’t the food, it’s the people. You may hear: “It’s Christmas/Thanksgiving, just enjoy yourself!”
Here are a few ways to respond kindly but firmly:
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“No thanks, I’m really enjoying this [insert keto dish you’re eating] – it’s delicious.”
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“I feel great eating this way. It really works for me.”
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Or simply change the subject toward the holiday spirit: ask about travel, family traditions, or plans for the New Year.
Shifting the focus away from food helps reinforce that holidays are about connection, not just what’s on your plate.
Keto-Friendly Holiday Recipes to Try
You don’t have to miss out on holiday favorites: you just need keto-friendly swaps.
Here are some festive ideas to keep your holiday tables joyful and low carb:
Holiday Cheese & Charcuterie Wreath
Nothing says celebration quite like a charcuterie board, and this one is keto-friendly with a fun surprise.
Loaded with savory favorites like prosciutto, manchego, olives, and pickled veggies, it also includes a touch of sweetness from chopped Keto Bars and sugar-free cranberries.
Beautiful to look at and easy to assemble, it’s the perfect centerpiece for holiday parties and a guaranteed crowd-pleaser.
Instant Pot Loaded Cauliflower Mash
Cheesy, garlicky, and topped with all the fixings, this Loaded Cauliflower Mash is the ultimate low-carb comfort food.
Made quickly in the Instant Pot and finished with sour cream, cheddar, and bacon, it’s a satisfying side that rivals mashed potatoes in both texture and flavor.
At just 10g carbs per serving, it’s a lighter alternative you’ll want on repeat during your keto holidays.
Low Carb Peanut Butter Chocolate Dream Bars
If you’re craving something decadent, these Peanut Butter Chocolate Dream Bars are pure holiday magic: creamy, crunchy, and chocolatey without the sugar crash.
With a base made from Keto Bars, a luscious peanut butter–cream cheese layer, and a fluffy whipped cream topping, they’re a showstopper dessert that even non-keto guests will love.
Plus, at just 3g net carbs per serving, they’re proof that keto holiday recipes can be both festive and guilt-free.
These recipes prove that keto holiday recipes aren’t about sacrifice: they’re about creative swaps that taste just as good (if not better) than the originals.
Mindset Matters: Progress Over Perfection
One of the biggest holiday gifts you can give yourself is grace. If you slip up and have a bite of pie or a handful of cookies, don’t spiral into guilt or try to compensate the next day. Simply enjoy the moment, then get back into your keto routine at the next meal.
One meal won’t undo months of progress. What matters most is consistency over time. Staying positive, flexible, and focused on the bigger picture helps you avoid the all-or-nothing mindset that can sabotage long-term success.
And remember: the holidays are ultimately about gratitude, connection, and making memories – not about sticking to a perfect diet.
Long story short…
The holiday season can be one of the most joyful times of the year, and your keto lifestyle doesn’t have to get in the way. With smart planning, a focus on protein and fat, mindful choices about drinks, and a collection of delicious keto holiday recipes, you’ll manage to stay in ketosis AND feel empowered, festive, and satisfied.
So here’s your gentle reminder: keto holidays can be both fun and delicious. You’ve got this!
Want more recipes, practical tips, and inspiration for living keto year-round? Subscribe to our newsletter and get keto holiday recipes and strategies delivered right to your inbox!
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— Mariana Pinhão, in collaboration with Keto Bars.
Mariana is a wellness and nutrition writer who helps brands share trustworthy health content that readers actually enjoy. With a science background and a love for good food and kind living, she brings both accuracy and heart to every piece she writes.
Keto Baking Essentials
KETO FRIENDLY SWEETENERS
1. Granulated Swerve Sweetener is one of the most popular keto-friendly sweeteners. It’s a good option as it is used and measured just like sugar. Most people don’t experience any aftertaste, although some experience a cooling sensation. This sweetener does contain oligosaccharides, so some people might experience digestive discomfort.
2. Pure Granulated Erythritol is a great alternative for those that experience digestive discomfort from the oligosaccharides found in Swerve. Pure granulated erythritol is around 70% as sweet as sugar. When purchasing erythritol, make sure it’s in a pure form and watch out for sneaky, non-keto-friendly ingredients, such as dextrose or maltodextrin (essentially just other names for types of sugar).
3. Granulated Allulose is a very popular sweetener among keto enthusiasts. Most people say this tastes more like sugar than any other keto-friendly sweetener! Allulose is a non-nutritive sweetener called a rare sugar. It also caramelizes really well (even better than sucrose), and it doesn’t recrystallize in cooled baked goods as erythritol does. Since allulose doesn’t ferment very well in the gut, it may also be a great choice for those that experience digestive problems with Swerve or erythritol.
KETO FRIENDLY SALTY & SWEETS
1. Lily’s Sugar-Free Dark Chocolate Chips are sweetened with erythritol, inulin, and stevia, and are about the same size and texture as regular chocolate chips. These may be a little pricey, but they are a great option if you really want chocolate chips.
2. Lakanto Chocolate Chips don’t contain inulin, so if you have digestive discomfort with Lily’s chocolate chips, you might want to try these. Lakanto’s chips are sweetened with monk fruit and erythritol. They are slightly sweeter than Lily’s chips.
3. Nuts & Nut Butters are popular ingredients when it comes to baking, so be sure to have these available if you plan to make desserts. However, not all nuts (or nut butters) are created equal! To ensure you’re getting your healthy fats, remember to look for macadamia nuts, almonds, pecans, or walnuts, and try to avoid using peanut butter in your recipes. Also, when it comes to these nuts, it’s best to buy nut butters made with real ingredients.
KETO FRIENDLY FLOURS
1. Coconut flour is a great way to get a slightly sweet taste to your baked goods while being healthier and not as heavy as traditional flour.
2. Ps yllium husk fiber, although technically not a flour, can occasionally be used in combination with coconut flour to create a more gluten-like texture. It’s useful when baking things like keto bread, rolls, and other thick foods.
OTHER KETO-FRIENDLY INGREDIENTS
● Unsweetened Cocoa Powder is a must-have for any pantry, as it’s a great way to get that delicious chocolate-like taste without all the sugar and calories.
● Cinnamon is an underrated seasoning. When fresh, cinnamon has been shown to support gut health, lower blood pressure, and much more.
● Vanilla extract is such an important part of baking! If you want to up your baking game, it’s important to buy real vanilla extract (never imitation). Be sure to check the ingredient list on the back of the bottle to make sure you’re getting the real deal and not anything packed with artificial sugars. Look for “organic vanilla extract” or something similar.
● Collagen Peptides have a lot of great benefits. These are especially prevalent when taken in the morning, potentially in coffee or a smoothie. It’s also a sweet (pun intended) addition to keto baking recipes. Plus, collagen can have various flavors which will give your dish a little extra sweetness!
● Real heavy cream powder is one of the main ingredients in a lot of popular recipes. It’s great because you don’t have to refrigerate it or worry about a short shelf-life like you do with regular cream.
● Pork Rinds have always been popular in low-carb diets, but some people forget that they act as a great substitute in a lot of recipes. You can grab unflavored or lightly salted pork rinds and crush them up for cheesecake crusts or use them as a filler for your cereal.
● An important part of a keto diet is removing any inflammatory foods and oils, which is why Avocado or Flaxseed Oil are the best oils to consume. Studies have shown that other oils, like corn and soybean, are high in Omega-6, which can cause chronic inflammation.
● Not surprisingly, baking soda is a must-have when mixing up those tasty desserts! Be sure to use fresh baking soda when baking. Quick Tip: If you’re not getting great results with your food, old baking soda could be to blame so keep an eye on that expiration date!
● Baking Powder (like baking soda) is important so be sure to replace your baking powder regularly for the best results.
● Luckily you don’t have to worry about weird processed ingredients with baking paper like Parchment Paper or Aluminum Foil! These are super important to have on hand. You never know when you’ll have to make a quick batch of brownies!
As you can see, there are lots of great substitutions for flour, sugar, and baking oils when following a low-carb diet. As with most things, some might work better for you than others, so don’t forget the best part of baking: trial and error! Learning how to bake while on a ketogenic diet might take some time, patience, and experimenting, but once you understand what ingredients to use, you can really indulge and treat yourself without feeling guilty. After all, just because you’re focusing more on your health and wellness, doesn’t mean you have to hate the foods you eat. Happy baking and stay healthy friends!
