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Focus on eating the chicken meat, broth, and herbs. Kids Creamy Tomato SoupIf you’re not very hungry, try this soup that includes tomatoes, onions, salted butter, and heavy cream. For a complete and satisfying meal, order it with bunless bacon, scrambled egg, and cheese. Macros: Calories 230, Net carbs 23g, Fat 15g, Protein 4gHow to reduce the carbs: Remove the croutons. Panera Keto BeveragesDiet Pepsi This is one of the best keto Panera drinks you can have since it has no carbs. However, be aware that diet Pepsi contains aspartame, a sugar-free sweetener that’s linked to many health problems. []For this reason, it’s best not to make a habit of consuming diet soda. Macros: Calories 0, Total carbs 0g, Fat 0g, Protein 0gHow to reduce the carbs: No need to make any changes. 100% Colombian Dark Roast CoffeePanera’s dark roast coffee can be a perfect way to get energized if you’re not hungry in the morning or if you’re intermittent fasting. Here’s a keto hack: Ask for a butter packet and add it to your coffee to boost your fat intake!Macros: Calories 15, Total carbs 3g, Fat 0g, Protein 1gHow to reduce the carbs: No need to make any changes. Cold Brew CoffeeWorked up a sweat? On your way home from the gym, be sure to grab this keto coffee at Panera that’s served over ice.
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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. 7 grams of net carbohydrates. [11] Transform kale into kale chips or add it to your favorite dish! Kale contains plenty of vitamin A and C and beneficial compounds like quercetin and kaempferol. Studies show kale can lower blood pressure and might protect against type 2 diabetes, heart disease, and other conditions.
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This guide covers the clean
keto diet, its benefits, and tips on making it easy as possible for you. The Benefits of Clean KetoThe clean keto diet limits carbs to 20-50 grams daily so that the body can reach a metabolic state of ketosis. Unless a person follows a high-protein version of keto, protein is kept moderate while fats are always high (about 55-60% of your total calories). [1] On top of these macros, clean keto emphasizes the consumption of whole foods or minimally processed foods. Processed foods are still allowed, but only occasionally—since some people can’t stick to a clean diet 100% of the time. We’ve previously discussed the differences between clean keto and dirty keto in case you’re still deciding which approach to use as a beginner. While the dirty keto diet can still result in ketosis and weight loss (at
least in the short term), clean keto is better for the following reasons:Micronutrient DensityYour bodycannot produce micronutrients—vitamins and minerals—which is why you need to get them from food. Whole foods are the best sources of micronutrients. On the other hand, food processing leads to the loss of certain nutrients which are highly sensitive, such as ascorbic acid, folic acid, and thiamin. [2] Skin HealthHighly processed foods contain harmful ingredients
like added sugars and trans fats. Consuming them repeatedly can negatively affect your skin health in different ways.
