4 Quick Keto Snacks Under 100 Calories

4 Quick Keto Snacks Under 100 Calories

4 Quick Keto Snacks Under 100 Calories

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fatty snacks everywhere that’s like all it is when you’re on keto and the hard part with fatty snacks is they’re super high in calories so it’s like even if I wanted to just go have a little handful of macadamia nuts I’m looking at like 200 calories it’s like snacks end up being super caloric so I wanted to put together a short list of snacks that are under 100 calories on keto now if you know me you know I’m not the biggest fan of snacking throughout the day I think you should consolidate your meals but sometimes you need to have periods of time where you just have lower calories and lower amounts of fat so I’m gonna break it all down for you I’ve got a good logic and a good reason behind it in fact it’s a logic that’s allowed me to burn a lot more fat and quite honestly it’s a logic that’s helped a lot of people I work with getting a lot better shape and it’s quite simple so I’ll get to it in one second but first you’re tuned into the Internet’s leading performance nutrition and fat loss channel with new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time I also want to make sure you hit that subscribe button and also hit that little Bell icon so you can turn on notifications that way you know whenever I go live or post a new video ok so I call this whole principle of having periods of time with lower fat the protein sandwich hypothesis now I’ve done another video on that but we don’t need to go into detail there the simple process is normally were feeding a lot of fats on a keto diet we’re always consuming these fats so the body is conditioned to use fats for fuel because we’re feeding it more fats right so it’s like give me fat give me fat and I will burn it but occasionally my hypothesis is that you need to deprive your body of fats temporarily so that your body has no choice but to look to your own stored fat for energy it’s like you give it fat you give it fat you give it fat and then you Tipperary take fat away and it’s gonna say whoa where is it at and it’s gonna start pulling it from your body fat stores it’s miraculous and its really worked well for me every time I feel like I’m stalling on keto I rip out the fats for a little bit of time like for one or two meals and it’s like my body’s made waster shrivels up it’s crazy so anyway here’s four simple low-calorie low-fat snacks that you can have I can replace your lunch with them or just have them as a snack whatever the first one packets of tuna okay not cans of tuna okay here’s the thing I’m not the biggest fan of tuna in the world but when it comes down to a portable easy snack it is still okay the hard part is don’t do it in the can okay the canned tuna ends up having to have a lot of heat applied to it which denatures the proteins but also allow some of the BPA’s and some of the other components in those metals to leach into the fish it’s also super important that you don’t have the albacore I know it tastes a tiny bit better and it’s a little bit more solid but the albacore is the one that’s high in the mercury the chunk light is the one that has a lot less and I don’t even care what brand you go for but the chunk light has three times less mercury in it than albacore okay so you definitely wanna go for thats less intense it’s also easier to metabolize so because the pouch isn’t heated you end up with a full spectrum protein it’s actually pretty darn good for you now I mean the downside is you have to open up a packet of tuna which isn’t always the most appealing thing to those around you but if you’re by yourself it works out pretty darn well the other thing is tunas super high in selenium okay specific mineral that we’ve become very deficient in Warren keto so this is very good for your thyroid which is ultimately good for your metabolism and super good for modulating inflammation via the nuclear factor Kappa B pathway so chunk light tuna in a packet not a can there’s like 70 calories in one those little packets it’s perfect okay the next one is Greek yogurt or Bulgarian yogurt but Greek yogurt is usually more portable in one of those zero-percent ones okay so nonfat Greek yogurt we’re talking 90 calories in a six ounce tub of it super low fat now sure it is dairy I’m not the biggest fan of dairy however I will say that the bacterial component the probiotic effect does counteract some of the inflammatory components of dairy okay now what I usually do in order to kind of get my fix with Greek yogurt is I’ll take Greek yogurt and then I’ll take one of those like healthy organic dip mixes like a ranch dip mix or a green onion dip mix and I’ll mix it with fat-free yogurt you see you’re supposed to mix it with mayonnaise or sour cream obviously that’s a lot of calories you can mix the stuff with fat-free yogurt and still get the same effect so then I have celery that I can dip into that ranch it’s perfect but the ranch is made with Greek yogurt so we’re talking 90 calories in the whole six ounce tub and I’m not even gonna go through all that like a couple dips with some celery and I’m good to go so we’ve got tuna we’ve got zero percent fat Greek yogurt now the next thing I want to talk about is some kind of like turkey meat stick okay now personally I’m a fan of chomps I think they’ve done a really good job because they’ve got 70 calories and these little sticks okay they’ve done a good job of making sure that it’s non no project verified and that their anti-inflammatory but also season with sea-salt instead of just cruddy iodized salt so really good stuff there now when you go with like a turkey stick you’re obviously getting a complete protein but you’re not getting it with the high fat content you’re normally gonna find in beef jerky additionally when beef jerky is dried it can be pretty tough and hard to digest now beef sticks are okay to trommel’s make some amazing beef sticks and I’m definitely a huge fan of them but they’re a little bit higher calorie so when you’re talking about a turkey stick you’ve got seventy calories and chomps has nailed it with this and now might be a little bit biased because I like them and they’re a big fan of this channel too so I maybe I’m a little bit biased but the fact is they are awesome awesome products so there’s a special link down in the description for anyone that wants to try chomps and that way you can have an on-the-go travel snack to get just super lean super clean protein without any of the hidden nasties that are normally in beef jerky none of the gluten none of that stuff so the cool thing is the whole reason we’re bringing these fats down at this point in time is that we can still get a little bit of calories in so we’re keeping our metabolism going a little bit but we’re allowing the body to still want to tap into our stored fat so you have a little bit of Greek yogurt or you have a little bit of tuna or you have one of these chomp sticks and your body is still able to tap into its stored fat therefore you’re still keeping on that fat burning mission the next one that is a good low calorie snack is one that I’ve talked about in other videos and that is having asparagus with a little bit of nutritional yeast on it okay so you take a little bit of asparagus you took it up like maybe six seven stalks there’s like 27 calories and a few stalks okay you can cut it up or you can just leave it straight up and put a little bit of nutritional yeast on it okay the cool thing with the nutritional yeast super high b12 s are actually getting a nice energy boost from it but you’re getting a lot of fiber and you’re getting some really darn good taste too so that’s what I love about that stuff so a perfect easy snack you don’t have to add fat to it you can add coconut oil to it but literally the asparagus is gonna create enough moisture when you cook it that you can literally just add the nutritional yeast and a little bit of salt stir it up and you’re good so you’ve got four really simple low fat low calorie under 100 calorie snacks or possibly even meal replacements so you could use these in lieu of lunch and say if you’re not that hungry but you just want to have a snack don’t necessarily just reach for the macadamia nuts or the almonds you’re gonna end up at three four hundred calories before you know it if you go for this you can employ sort of my philosophy with the protein sandwich hypothesis but also get some good tasting stuff so again there’s a special discount for those of you that want to try chomps again I appreciate them being a fan of this channel and sponsor this channel so if you check them out down the description you can get a special link so huge thank you and thank you to you for supporting this channel and as always if you have ideas for more videos put them down below see you soon

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4 Quick Keto Snacks Under 100 Calories

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4 Quick Keto Snacks Under 100 Calories – Thomas DeLauer

Tuna Packets (Serving size ~70 cals, 160mg potassium, 300mg sodium, .5g of fat, 17g of protein)

Albacore tuna (labeled “solid white” ), is the biggest of the tuna family and hence the worst offender in regards to mercury levels

Tuna seems small in a can, but is actually quite large in reality, which albacore being the biggest type of tuning – lives longer and contains more mercury

Skipjack and Tongol (labeled “chunk light”) are the smallest – this smaller size makes such a difference in mercury levels with 3x less mercury than albacore

Tuna is sealed in a can or pouch and heated to kill any bacteria that would otherwise contaminate the product – canned tuna requires a higher temperature for proper processing than tuna in a pouch

Tuna pouches are made from the same foil and polymer film as military “meals ready to eat,” and heat penetrates this thin material more quickly


Selenium is a nutrient that’s a key component of a healthy thyroid gland and it reduces inflammation by inhibiting NF-kB and its activation of interleukin-6 and TNF-alpha production

Selenium is also able to enhance proliferation of cytotoxic precursor cells, which give rise to the T immune cells that fight cancer and viruses within the body

Selenium is also essential to the proper functioning of glutathione peroxidase – glutathione is 100% dependent on having a selenium atom at its core for proper function

Selenium is what gives the enzyme its potency in preventing and cleaning up after destructive oxygen free radicals – as such, decreased selenium in the blood leads to decreased glutathione peroxidase activity

Vitamin B12 helps to make red blood cells – the production of red blood cells goes down if a person’s vitamin B12 levels are too low

B12 helps to build and maintain myelin sheaths, keeping conversations between cells going and the nervous system running strong

Fage Greek Yogurt (1 6oz = 90 calories)
When healthy bacteria (S. thermophilus and L. bulgaricus) are added to milk and allowed to ferment, the fermentation process leads to changes in the bioavailability of nutrients found in the final product

As the pH decreases, both phosphorus and calcium are converted into their soluble forms, the proteins become calcium free and more easily digested by proteolytic enzymes, making them more bioavailable

Greek yogurt has roughly twice the protein concentration when compared to regular yogurt

This additional straining leads to a thicker and more concentrated yogurt, with a higher protein concentration – also leads to Greek yogurt having a slightly lower carb count in comparison


Ranch dressing is a type of salad dressing made of some combination of buttermilk, salt, garlic, onion, mustard, herbs (commonly chives, parsley, and dill), and spices (commonly black pepper, paprika, and ground mustard seed), mixed into a sauce based on mayonnaise, or another oil emulsion. Sour cream and yogurt are sometimes used in addition to or as a substitute for buttermilk and mayonnaise

Chomps (1 Turkey stick = 70 cals, 2g fat, 10g protein)
Turkey jerky that is 100% Grass-Fed and Grass-Finished that is also 100% Non-GMO – the animals are never sent to feedlots and never given antibiotics or hormones

Sea Salt

Unique in that their sodium content is comprised of sea salt

Table salt is typically 97.5 percent to 99.9 percent sodium chloride, whereas salt like Himalayan sea salt is only about 87 percent sodium chloride

Most table salts contain iodine and sodium ferrocyanide (yellow prussiate of soda), both of which are toxic for the body

Celery Juice

Asparagus (Prebiotic Benefit) [1 cup (134g = 27 cals, 5g carbs)
Inulin & Satiety

A study published in The American Journal of Clinical Nutrition looked to see if prebiotic fiber, such as inulin, helps overweight adults with satiety (feeling full and satisfied)

In the 16-week study, 38 children, aged 7-12 years, were randomly assigned either 8 grams of inulin or 8 grams of calorie-matching maltodextrin (placebo) to consume once daily 15-30 minutes before dinner

There were no other required dietary changes or lifestyle changes

Researchers found that prebiotic consumption of inulin resulted in greater feelings of fullness, which corresponded with a significant decrease in food consumption as well

Inulin & Ghrelin

The fermentation by the microbiota in the gut of prebiotic fiber, such as inulin, results in the production of short-chain fatty acids, such as propionate and butyrate

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