10 Best Low Carb Snacks For Hikers -Fuelling On Ketones

For the past four years I’ve been following a ketogenic whole foods lifestyle. Being in ketosis means my body fuels off fats, so rather than carbohydrates being my fuel source, I need to pack foods that are high in healthy fats for energy, though my body has stored fat it can use if needed.

I also practice intermittent fasting and usually don’t break my fast until our morning tea break. This means I usually hike for 2-3 hours before I eat with no loss of energy, even during an uphill section.

As my body doesn’t experience glucose spikes and dips, I never feel a loss of energy and the need to eat to keep my energy levels up.

What is a Ketogenic Diet?

A ketogenic diet, or keto diet, is a high-fat, low-carbohydrate eating plan designed to shift the body’s metabolism into a state called ketosis. When you’re in ketosis, your body becomes highly efficient at burning fat for energy instead of carbohydrates, and it produces ketones from fat, which the brain and muscles use as an alternative fuel source.

What are the 10 best low carb snacks for hikers?

Lets dive in and find out, some of these are my go to’s when hiking.

Fats

Nut Butter, Nuts and Seeds

Nut butter and keto-friendly nuts (macadamias, pecans, walnuts, almonds and hazelnuts) offer high-fat, low-carb energy. Sometimes I bring a small container with a couple of tablespoons of whole peanut butter (the type made from peanuts only, with no added sugar) and celery sticks and eat it like a dip. ou can also make your own trail mix with an assortment of nuts and seeds including sunflower and pepitas.

Cheese

Cheeses such as: Blue, Brie, Camembert, Feta and Parmesan are on my list of cheeses that I eat. I often have them with my homemade almond and sesame crackers. Parmesan and walnuts go particularly well together.

Yoghurt

Full fat Greek yoghurt or coconut yoghurt with a tablespoon each of ground flax and chia seeds plus berries, think raspberries, strawberries, blue and black berries makes a delicious low carb snack. Other low carb fruits I eat include: green kiwi or pineapple. Pineapple goes particularly well with coconut youghurt. Think a Pina Colada!

Avocado

Avocado is another great fat option, It’s easy to cut open and scoop out with a spoon.

Protein

Protein, made up of amino acids, which are the building blocks of cells in the body, help the body build and repair cells, tissues, bones, muscles, cartilage, skin, hair and nails. It’s important to eat protein when hiking.

Hard Boiled Eggs

I must admit that these are my go when it comes to protein. They are easy to prepare don’t spoil easily and super tasty.

Meat Balls

Another option is either chicken, beef or lamb meatballs. I make my own and add spices and herbs that I like. I bring them frozen and by the time I’m ready to eat them, they have defrosted. Avoiding any possibility of them spoiling.

Beef Jerky

This is another protein option but as I don’t eat processed foods, I’d have to make my own. I’ve never tried and prefer to stick to my meat balls and eggs.

Tinned Tuna or Salmon

Grabbing a tin of flaked fish takes no effort at all.

Vegetables

Even when I’m hiking I try to maintain a balanced diet and that includes eating vegetables. Vegetable provide vitamins (like A, C, and K), minerals (such as potassium and magnesium), and antioxidants that support overall health and protect against diseases. They are an excellent source of dietary fiber and some vegetable such as cucumber, lettuce and tomatoes have a high water content, helping with hydration.

My go to vegetables are: cucumber sticks, celery sticks, fresh asparagus and cherry tomatoes.

Drinks

Staying hydrated is crucial when hiking. It maintains your body temperature, energy levels, prevents heat related illnesses, which can be life threatening, and supports healthy muscle and organ function. My guide on hydration explains this in full.

Water is essential. When we sweat we lose mineral salts. I hike with 2 hydration packs. One has plain water and the other concentrated mineral salt drops to ensure I’m replacing minerals such as potassium, magnesium, sodium, calcium, chloride and phosphorus. I don’t use commercial electrolyte drinks as they are often artifically flavoured and high in glucose.

My other delicious treat on the trail, particularly in winter, is a thermos of hot cacao with cinnamon and vanilla and a dash of cream or coconut milk.

Recipes

Almond ans Sesame Crackers

Ingredients:

• 1 cup of almond meal or flour
• 3 tablespoons of sesame seeds
• 1 tablespoon of ground flaxseed
• 3 tablespoons of water.
• Salt and pepper to taste.
• Any dried herb or spice you prefer.

Method:

Place all the dried ingredients on a bowl and add the water. Mix until it forms a dough.

Roll between 2 pieces of parchment paper until about 3 mm or 1/8 of an inch.

Cut into squares and bake in an 180 celcius or 250 farenheight oven for approximately 20 minutes or until golden brown. After 10 minutes I turn them over to ensure more even cooking.

My Final Thoughts

With planning, you can stay in ketosis and hike successfully by choosing keto-friendly snacks that are easy to pack, high in fat, and low in carbs. Happy Hiking!