Keto diet has become more popular in recent years, especially during the pandemic where more people are forced to stay at home and lead a sedentary lifestyle. In 2020 alone, the word “keto” became the world’s most Googled food-related topic with more than 25 million searches worldwide.
The pandemic has caused most people to switch to work-from-home settings, bringing big changes in daily habits and routines. Since many are living sedentary lifestyles, routines have had to be adjusted; yet some continue to find ways on how to stay healthy and strong during these turbulent times.
Keto energy balls are perfect for people who are watching their weight, who need to have a ton of energy to get them through the day but who are also looking for low-carb alternatives.
Before we move on to what keto energy balls are and what they’re made of, let’s first review what a ketogenic diet is all about.
What is the keto diet?
The ketogenic diet is a simple eating plan that’s low in carbohydrates, high in good fat content, can enhance weight loss, while increasing energy levels.
Sounds like the dream diet right? You get to eat fats and lose weight at the same time. While it works, there are some safety precautions that you have to adhere to if you want to live off this diet. You have to consult with a professional if you want to incorporate a strictly keto-based meal plan.
The basic keto diet includes a meal plan that has 75% fat, 20% protein, and 5% carbs. This is very helpful for people who are morbidly obese, diabetic, or who want to improve their overall health.
The potential of refined carbohydrates to cause harmful effects has paved the way for the ketogenic diet. Aside from limiting carbs, a well-planned keto diet also controls protein intake to 1 gram per pound of body weight, unless an individual is performing heavy physical activity, then it can be adjusted to more than a gram.
However, the guidance of a medical professional or nutritionist is necessary if you want to implement the keto diet full time.
Food that are included in the keto diet:
- Healthy fats
- Avocado
- Coconut oil
- Grass-fed or non-fat butter
- Non-fat oil
- Nuts and seeds
- Vegetables
- Fruits
- Whole grain products
- Organic meat
- Poultry
- Eggs
- Fish
- Organ meats
Food to avoid:
- Sugar
- High-carb food like pasta, rice, and corn
- Alcohol
- Chips
- Processed food
What are energy balls?
Energy balls are no-bake treats that are composed of healthy ingredients. The purpose of energy balls is to provide you with healthy snacks or breakfast any time you need to fill your stomach.
This will help you nourish your body in a healthy way, any time and anywhere. They’re not like cupcakes or brownies, because they’re supposed to be very healthy and perfect for people who are on a gluten-free diet.
Keto energy balls recipe
Keto energy balls are an excellent way to start your day, not only are they easy to make, but you also get to stay full longer since you’re eating healthy fats. Then, there’s also efficiency. You can make a batch of keto balls and store them for when you’re hungry or craving something sweet.
Here are some easy keto energy balls recipes that you can do at home.
Peanut butter keto balls
Peanut butter is a firm favorite among weight watchers and health buffs alike. Not only is it tasty and convenient, but it also has a ton of health benefits.
A serving of peanut butter contains 3 grams of protein, 57 milligrams (mg) of magnesium, .84 mg of zinc, 107 mg of phosphorus, 4.21 mg of niacin, and 0.17 grams of vitamin B6. It’s also rich in healthy fats and protein
Eating peanut butter in moderation promotes weight loss, reduces the risk of heart disease, better management of blood sugar levels, and more energy for physical activities.
Ingredients:
- 2 cups coconut flour
- 1 cup Peanut butter
- ⅓ cup Maple syrup
Directions
- Mix all ingredients in a bowl.
- Stir until they’re mixed evenly.
- Scoop them and put them on a plate or a tray lined with parchment paper.
- Enjoy!
Chocolate Date Keto Energy Balls
If you have a peanut allergy then this is an excellent and yummy recipe for you. Dates are sweet so you’d think that consuming it would kick you out of ketosis, but dates contain a healthy kind of sugar that even diabetics could enjoy, so they’re ideal for someone who would like to enjoy a keto snack.
The benefits of dates are endless. From its high fiber content to aiding with anemia, inflammation reduction, reducing stroke risk, and boosting energy.
So here’s how you can make healthy no-bake date keto energy balls.
Ingredients:
- 1 cup dates
- 1 tbsp cocoa powder
- 2 tbsp almond butter
- 1 tsp pumpkin seeds or shredded coconut
*You will also need a food processor
Directions:
- Place all the ingredients into the food processor.
- Blend until all of them are mixed into a paste or fudge-like consistency.
- Roll them into a ball.
- Place in a container, freeze, and enjoy.
How long can you store keto energy balls?
Shelf life will depend on the ingredients you used and the storage method you chose. Initially, energy balls can last up to 7 days. Some ingredients can make it last up to 12 months. The recipes above can last up to a week.
