When it comes to what to eat before workout on Keto diet, you want to fuel up with protein and healthy fats. This will keep you energized during your workout and allow your body to absorb essential nutrients.
You can also eat a few carbs to get the energy you need. Just make sure to avoid sugary carbohydrates, as they will kick you out of ketosis.
1. Keto Fat Bombs
Keto Fat Bombs are a convenient way for keto dieters to meet their daily calorie goals. They contain healthy monounsaturated and polyunsaturated fats, some protein, and a small amount of carbs. Additionally, some ingredients like coconut oil and high-fat dairy products include supplemental ketones (medium-chain triglycerides) that help boost energy and promote fat loss.
Most recipes call for a handful of simple ingredients to make these tasty treats. The main ingredient is usually a natural fat, such as coconut oil or avocado oil. Other common ingredients include a natural sweetener such as stevia or sucralose, and powdered erythritol.
Many newcomers to the Keto diet find that they have little energy for exercise, especially during their first few weeks of the diet. These high-fat snacks can give you the energy you need to power through a spin class or your run without feeling drained. However, you should be careful not to rely solely on these snacks. You need other low-carb foods to meet your nutrient needs for fiber, vitamins, and minerals.
2. Nut Butter
Nut butters are a great source of protein, healthy fats and minerals. They are a staple ingredient in many recipes but it’s important to check the label to avoid added sugar, high-fructose corn syrup and hydrogenated oils which contribute to inflammation.
Look for nut butters that are made from just one or two ingredients. Try almond butter, which is creamy and naturally sweet in flavour but also rich in vitamin E, calcium, magnesium and iron. You could also go for coconut butter which, as it comes from a fruit rather than a nut, is suitable for people with nut allergies or intolerances and is higher in fat and lower in carbs (2g net carbs/2 tbsp).
Seed butters, like sesame and sunflower, are similar to nuts but are slightly lower in carbohydrates – try this
vegan cashew butter which is often used as a dairy-free substitute in low-carb smoothies and dips and to thicken
sauces like hummus. They can be found in supermarkets alongside nut butters or you could make your own from
seeds and oils.
3. Bulletproof Coffee
Incorporating bulletproof coffee into your daily routine can boost energy levels, help prevent the sugar crash after a carb-heavy meal, and keep you satiated until lunch. It’s also a great drink to have when you’re following intermittent fasting or the One Meal A Day (OMAD) diet.
The main ingredients of this beverage are a cup of coffee, grass-fed butter or coconut ghee, and Brain Octane oil, which is a high-quality MCT oil that contains medium-chain triglycerides. This type of fatty acid is known to
increase ketone levels and burn fat more effectively than other MCT oils (5).
While the benefits of this coffee concoction are undeniable, registered dietitian Kayla Kopp cautions against
drinking it regularly because of its high amounts of saturated fat. This can lead to an increase in cholesterol levels
and is not recommended for individuals with heart disease. It’s also important to note that eliminating
carbohydrates is not a sustainable long-term strategy for healthful eating.
4. Ham and Cream Cheese Roll-Ups
Ham and Cream Cheese Roll-Ups are an easy and delicious Keto appetizer that can be made in less than 15
minutes. They’re also a great low carb snack to have on hand between meals or for parties! They only require
three ingredients and can be customized to add whatever you’d like.
The basic recipe uses deli ham, cream cheese and crushed pineapple for the filling. Regular cream cheese works
better than whipped, and using a higher fat variety will help create a more solid filling. The crushed pineapple
adds the signature pineapple flavor and a bit of sweetness. Two chopped green onions lend a little savory
contrast and balance out the flavors.
The beauty of these ham and cream cheese bites is that you can use any type of deli meat you prefer, like turkey or roast beef. You can even swap out the pineapple for sliced cucumbers, olives or julienned radish. It’s a versatile appetizer that can be used for breakfast, lunch or as a snack.