how to get out of the keto plateau

If you’re a busy person, consider preparing your meals in advance. That way, you can simply reheat them when it’s mealtime!Simplifying Your Clean Keto ApproachKeto meal prepCutting down on low-carb processed foods sounds difficult, but it doesn’t have to be. Plus, clean keto doesn’t completely eliminate them, especially since life can get overwhelming sometimes. Here are three strategies for an easy and sustainable clean keto diet: Don’t overcomplicate meal prep. In other words, stick to simple recipes. More ingredients usually involve more steps while also adding more carbs to your diet (think spices, dairy, and sauces). Always have healthy snacks on hand. Make sure you have something to eat in between meals in case you go hungry. Snacks that are high in protein or fat will satisfy you without kicking you out of ketosis. Choose hard-boiled eggs, avocados, tuna, nuts, or fat bombs. Change your diet gradually.
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Foods to Avoid (“Diet Triggers”)Here’s a list of foods to avoid since they’re likely to worsen gas, bloating, pain, and other IBS symptoms. Note that most items on the list are high in carbs; however, some of them are keto-friendly but should also be removed from your diet if you’re looking to treat IBS. Grains: wheat, rye, barley, couscous, durumDairy: milk, cheese, ice cream with lactoseFoods high in fructose: processed foods, salad dressings, sweetened yogurt, canned fruits, canned soup, fast food items Vegetables: cruciferous veggies like cauliflower, broccoli, and cabbageFruits: sweet fruits like apples, bananas, pears, watermelons, mangoes Sugar alcohols: sorbitol, mannitol, maltitol, lactitol [8]Caffeine: coffee, tea, cola, energy drinks with caffeine, dark chocolate bars and candiesAlcohol: rum, cider, beer (unless gluten-free), dessert wines Tip: While you’re avoiding these trigger foods, make sure you’re also stocking up with keto and IBS-friendly foods for breakfast, lunch, snacks, and dinner. Also, consider speaking with your healthcare provider about meeting your micronutrient needs — possibly through supplementation — to ensure that you won’t get any vitamin and mineral deficiencies due to eliminating certain foods in your diet. Natural Remedies to Support Your Keto and IBS Diet Keto as a dietary change can go a long way toward reducing IBS symptoms, in addition to helping you achieve healthy blood sugar levels and weight loss. Yet, there are also other interventions to try along with your diet so you can experience optimal relief:Stress reduction: Mindfulness-based stress reduction, which combines meditation and yoga, greatly improves IBS symptoms. [] You can also do deep breathing to calm down. Slow down and remember to take time off for yourself. Probiotic supplements: These are live microorganisms that prevent the overgrowth of harmful gut bacteria and regulate your bowel movements. [] When choosing a probiotic supplement, pick one that’s keto-friendly and designed for your type of IBS (IBS with diarrhea, IBS with constipation, or IBS with mixed bowel habits). Regular exercise: Working out not only enhances your body’s fat-burning potential and transition to ketosis, but it also reduces IBS symptoms and helps you to feel more in control over the disease.
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Panera Keto SaladsCaesar Salad with ChickenThis meal features antibiotic-free chicken and grated parmesan cheese, which are great sources of protein and fat. It also includes romaine lettuce for fiber. The black pepper croutons may be delicious, but they’re not
keto, so skip them. Macros: Calories 440, Net carbs 17g, Fat 27g,
Protein 32gHow to reduce the carbs: Remove the croutons and limit the salad dressing. Greek SaladGreek salad lovers can rejoice because all the ingredients used here are keto-approved. If you’re looking for the best Panera keto salad, don’t skip this one! Macros: Calories 390, Net carbs 9g, Fat 35g, Protein 9gHow to reduce the carbs: No need to make any changes. Panera Keto SandwichesTurkey Sandwich By removing the rustic sourdough bread and consuming only half of the dressing, you can have a low-carb turkey sandwich that’s full of nutrients like B vitamins, zinc, and iron. [2] [3]Macros: Calories 510, Net carbs 50g, Fat 19g, Protein 31gHow to reduce the carbs: Don’t eat the bread and limit the dressing. Napa Almond Chicken Salad SandwichThis crunchy high-protein sandwich is incredibly filling, thanks to the almonds, chicken, diced celery, tomatoes, and emerald greens. With a few tweaks, you’ll have a healthy keto lunch in no time! Macros: Calories 550, Net carbs 55g, Fat 25g, Protein 24gHow to reduce the carbs: Remove the sourdough bread, red grapes, and some of the dressing. Panera Keto Breakfast OptionsBacon, Scrambled Egg & Cheese on CiabattaBacon, eggs, and cheese are a perfect breakfast combination.