Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Low-carb meals and snacks are ideal if you want to maintain steady energy throughout the day without blood sugar spiking and dropping. “We’ve reached a critical mass of scientific evidence at this point,” saysJeff Volek, PhD, RD. “And nutrition experts now agree low-carb diets provide benefits beyond disease management. In other words, they’ve been shown to not only help people with diet-related diseases, like heart disease and type 2 diabetes, they can also help generally healthy people reduce their risk of developing those diseases in the first place.” Keeping healthy foods on hand makes sticking to a healthy diet so much easier. Here are seven low-carb snacks to boost your energy and support your health.

Hard Boiled Eggs

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Hard-boiled eggs are an ideal low-carb snack that can be enjoyed on the go. “One large egg (50 grams) has approximately 6.5 grams of protein, 5 grams of fat, 0.5 grams of carbohydrate, and 70 calories,” saysFranziska Spritzler, RD, CDE. “This macronutrient profile makes them an ideal staple food for keto or low-carb diets. Eggs are a great source of several vitamins and minerals, including vitamin B12, selenium, and iron.”

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Cottage Cheese

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Low in carbs and high in protein, delicious cottage cheese is an often-overlooked low-carb option. “Cottage cheese is especially good for people living with diabetes,” says OSF Healthcare. “Cottage cheese is low in carbohydrates. In addition, the protein in cottage cheese slows digestion, which promotes satiety and can prevent blood sugar spikes. It can be a filling snack alongside fruit.”

Avocado

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Avocados are another delicious and convenient low-carb snack. “Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat,” says Flora Clarke, MSc, via ZOE. “They are also high in many vitamins and minerals, including potassium and B vitamins. Research shows that eating avocados regularly can reduce levels of “bad” cholesterol and improve your heart health.”

Cheese

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Cheese is another quick and easy low-carb snack. “Rich in flavor, hard cheeses like cheddar, Swiss, and provolone contain very little lactose,” Spritzler says. “They’re extremely keto-friendly; most provide about 1 gram of carb per 100 grams, although some may contain up to 3 grams.”

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Greek Yogurt

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Greek yogurt is a great choice for a healthy, low-carb snack. “If you’re a yogurt lover, plain Greek yogurt is by far your best choice for low-carb or keto eating,” Spritzler says. “It has fewer carbs and is thicker than other yogurts because more of the liquid whey (which contains the milk sugar lactose) has been strained during processing. Although carb counts vary slightly among different brands, Greek yogurt has about 3 grams of carb per 100 grams (a little less than ½ cup) and 5 grams per 170-gram (¾ cup) container.”

Nuts

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Low-carb nuts such as pecans are loaded with antioxidants. “Eating nuts as part of a healthy diet may be good for the heart,” says the Mayo Clinic. “Nuts contain unsaturated fatty acids and other nutrients. And they're a great snack food. They are inexpensive, easy to store, and easy to pack when you're on the go.”

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Berries

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Berries are packed with nutrients and low in sugar and carbs. “A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content,” Clarke says. “But berries are relatively low in carbs and contain healthy antioxidants. Macronutrients per 3.5 ounces (100 g) in berries:

Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein

Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein

Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein

Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein.”

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ever felt like you had to choose between enjoying food and losing weight? That weekend cheeseburger shouldn't have to be the enemy. But with most diet plans, it usually is.

Meet Nissa Graun, a mom of two who lost over 40 pounds while keeping her favorite foods on the menu. After decades of restrictive dieting, she discovered that a flexible, high-protein approach not only helped her shed pounds but also gave her the energy to keep up with her busy life. Her secret? A strategic 1,500-calorie plan that focuses on protein while making room for occasional treats.

Want to know how she manages to lose fat while still enjoying weekend cheeseburgers? Here's her practical approach that might just change how you think about dieting.

Why Traditional Low-Calorie Diets Fail

"I have zero idea how I stuck to a 1,200-calorie diet for decades," Nissa admits in her post. "These days I struggle to get below 2000 calories, mostly because I hate feeling hungry. I hate it when my stomach growls. I hate it when all I can think about is food, and I hate having zero energy to do the things I love."

The Smart Way to Balance Treats and Results

Instead of strict restrictions, Nissa uses calorie cycling. "Since this girl also loves a bacon cheeseburger on the weekend, I tend to cycle calories whenever I'm in a fat loss phase," she explains. "Some days I eat more, while other days I aim to eat less in order to average around 1900 calories per day."

Why Protein Is Your Weight Loss Superpower

"Whether it's a low calorie day or a high one, it's still important to aim for my goal weight in grams of protein every day," Nissa emphasizes. She targets 150 grams daily for three crucial reasons:

• Protein keeps you fuller longer, making it easier to stick to your calories
• Your body burns more calories digesting protein
• It helps maintain muscle while losing fat, ensuring lasting results.

Start Strong With a Morning Protein Boost

Nissa's day begins with what she calls a "protein boost" – simply eating meat. "While some people follow carnivore all day every day for weight loss, my hormones would never allow something so extreme, but a carnivore morning to keep hunger low early in the day? That I can do," she shares. Three ounces of leftover steak provides 28 grams of protein for just 178 calories.

The Coffee Trick That Controls Hunger

To extend her morning satiety, Nissa makes a strategic coffee shake. "Since dairy is not my friend, I add in four ounces of unsweetened coconut milk, one to two ounces of coffee chameleon cold brew, two ounces of water, and a few drops of liquid stevia plus a handful of ice," she details. This keeps hunger at bay until lunch.

Build a Better Lunch That Actually Fills You

Lunch focuses on protein-rich ingredients while staying satisfying. "Starting your meal with protein helps blunt hunger signals, even if it's just a small blunting," Nissa notes. She builds a high-protein sandwich using Dave's Killer Bread thin-sliced and 5 ounces of turkey, eating some meat first before assembling her sandwich. This strategy delivers 45 grams of protein while keeping calories in check.

Simple Swaps That Save Hundreds of Calories

Small changes make a big difference. "Even though mayo is always tasty on a sandwich, it packs on about a hundred calories per serving," Nissa points out. Her solution? "Instead of using an ounce of mayo, let's just stick with half an ounce of Dijon mustard." These smart swaps leave room for weekend treats while keeping daily calories low.

Snack Smarter Without Feeling Deprived

Nissa's approach to snacking combines protein with fiber-rich foods. "Even though I didn't dare touch an apple during my keto days, I found that apples actually help keep me feeling pretty full," she reveals. "They're real food with plenty of nutrients that your body actually can use, plus fiber that helps you stay fuller longer."

Quick Protein Snacks That Keep You On Track

Her go-to protein snacks include:

• Greek yogurt with 15+ grams of protein
• Pre-prepped chicken with apple slices
• High-protein donut holes (36 calories, 4g protein each)
• Quavo with cheese for a protein-rich crackers alternative
• Turkey rolls with raw cheese.

End Your Day Satisfied, Not Starving

Dinner remains satisfying while hitting protein goals. Her enchilada skillet provides 51 grams of protein for under 600 calories. "This flexible lifestyle of eating is something that you can actually enjoy," she emphasizes. By day's end, she hits 157 grams of protein while staying around 1,500 calories – proving you can lose fat without giving up foods you love.

This approach shows that sustainable fat loss doesn't require extreme restrictions. By focusing on protein, making smart food choices throughout the day, and allowing for occasional treats like weekend cheeseburgers, you can create a lifestyle that delivers results without the usual diet frustrations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.