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Enjoy these lamb chops with onions and broccoli or this keto broccoli cheddar cheese soup! Cabbage is also a lovely addition to a stir fry: try these keto stuffed cabbage rolls or this healthy red cabbage ginger sauerkraut. Consuming a diverse range of foods has been proven to improve the health of your gut microbiome–the trillions of advantageous bacteria, fungi, and viruses present in your digestive system. [3] [4] Some bacteria are pathogenic and associated with disease, but many others are beneficial for the immune system, heart, weight, and other aspects of health. Eating foods high in fiber and prebiotics, such as artichokes, can improve the diversity and health of your gut microbiome. [5] [6] [7]Best Leafy Greens for KetoAmong the most keto-friendly green veggies are leafy greens, such as:LettuceSpinachArugulaCollard greensSwiss chardDon’t think of leafy greens as limited to salads; you can conjure up all kinds of interesting dishes containing greens, like stir fries, stews, and soups. Try creamed or sauteed spinach or a homemade spinach and artichoke dip. A whole cup of raw spinach only contains around one gram of carbs. [8] You’d have to eat a tremendous amount of spinach to reach a significant carb count. Research reveals spinach could help reduce DNA damage and protect heart and eye health. [9] [10]Kale is an antioxidant-rich, high fiber, low-carb leafy green with only slightly more carbs than spinach. One cup (130 grams) of cooked, chopped kale contains around 4.
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Therefore, a low protein intake can sometimes lead to health problems. However, the question of whether too much protein can kick you out of ketosis is a common one in the keto community since protein can be used by your body to produce glucose during low-carbohydrate intake through a process called gluconeogenesis. [1]Because of this, some people worry that ingesting too much protein will cause them to backslide by removing them from the state of ketosis. Let’s look at whether this is possible and how much protein makes sense for those living a keto lifestyle. The Role of Protein in KetoProtein can help ketogenic dieters in the following ways:Preserves muscle during weight lossLosing weight while on keto (or any other diet) can put you at risk for muscle loss. This is especially true if you lose weight too quickly. Older adults, in particular, may experience accelerated sarcopenia which could limit their mobility and result in fractures. [2]Getting adequate amounts of protein during weight loss preserves muscle mass, in addition to strength or weight training. Helps with weight managementEating enough protein makes it possible to keep the weight off after losing it on keto, especially if used in conjunction with other strategies like exercise and stress management. Protein sets you up for weight loss maintenance success by:Increasing your satiety. Research shows that it’s more effective for satiety than carbs and fat.
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Some supplement companies use ineffective forms of nutrients, such as genetically modified and highly processed ingredients. It’s best to discuss supplements with your healthcare provider. Some mineral or vitamin supplements (particularlyfat-soluble vitamins that are stored by the body) can be toxic when taken in excess, so be mindful that you’re taking appropriate doses. Soy sauce is one of the most popular sauces, used in cooking everything from Asian-style dishes to your favorite stir fry. However, because soy is such a common allergen, those
following an elimination or allergy-friendly diet often avoid soy. It’s also avoided by those following a paleo-type diet. This is where
coconut aminos come in. Coconut aminos make a delicious alternative to soy sauce that’s also surprisingly similar to soy sauce in flavor and texture. So, what is coconut aminos and what are the best ways to use them on a keto diet?What Is Coconut Aminos?Coconut aminos refers to a dark-brown seasoning sauce derived from the fermented sap (coconut-blossom nectar) of coconut palm and sea salt. The salty, savory liquid is used to make a range of food products,
many designed as replacements for soy sauce. Coconut aminos doesn’t actually taste like coconut at all, and has a color and consistency similar to light soy sauce.
