Eating Soup on a Ketogenic Diet

Eating Soup on a Ketogenic Diet

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With a few tips, here is how you can incorporate soup into a Keto diet

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SEP. 01, 2021   2 MIN. READ

You’ve educated yourself, talked to your healthcare provider and made the leap to the ketogenic diet – a very high fat, moderate protein, very low carb approach to fueling your body.   And by now you are a meal prep superstar and probably looking to add some variety to your menu. Soups can be a great place to start.  The right soup can help you stay hydrated, nourished, and on target with fat intake to fuel and support ketone levels.  

Here are some expert-approved ingredients and ideas to help you maintain that weight loss, improve body composition, and avoid the ups and downs of a high sugar diet. 

Simple swaps for success

If you are a fan of potato soup, you are in luck. To eliminate the many carbs in traditional baked potato soup, try subbing in a head of cauliflower.  Easy to prepare, simply chop, steam, and transfer to a food processor along with your usual baked potato soup ingredients - then puree and enjoy this new take on creamy and delicious. Although some vegetables like cauliflower can cause bloating in some individuals, it is better to start with a small serving.

Vegetables are your friend

Non-starchy vegetables simmering in broth make for a keto-approved way to bump up vitamins, fluids, and fiber c compared to diets lacking these beneficial plant foods.  Try sautéing the veggies first in plenty of olive or canola oil and then combine with flavorful broth and seasoning in a stockpot.  Allow to simmer until it’s packed with just the right amount of flavor.  Top with cheese and enjoy!

Keto-Chili for all

Keto is not just about limiting carb; go way overboard on protein and you risk kicking yourself out of ketosis.  Higher fat cuts of protein – such as dark meat poultry with skin and ground meats- are options that allow for additional non-protein calories and can fit nicely into a keto chili.  Simply brown ground beef with chopped bell pepper, onion, and oil, skipping the step of draining.  Add some garlic, a can of chopped tomatoes, chili seasoning, beef broth, and simmer over low heat for a few hours.  Top with a little shredded cheddar and sour cream.  “Ketotarian” or not, everyone will love this dish! 

Cream and broth can both work

Cream-based soups which were once off limits to those watching their weight can finally get the green light with a few modifications. Cheese and cream bases offer plenty of nourishing fats but remember to consider the inherent carbs that dairy can contain and watch for hidden fillers that can bring unwanted carbs.  That is why it is always important to read labels. When in doubt, grab broth-based soups which offer the electrolytes you need to stay well-hydrated while on keto.  Great choices include a variation of French onion soup with no bread but plenty of buttery onions and topped with just a little cheese. 

If you are already planning holiday menus don’t forget to check out these keto-friendly recipes.

Debunking Protein Myths for Better Nutrition

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A wooden cutting board topped with protein-rich foods including eggs, salmon, meat and chicken.


Key Takeaways

• Protein is an essential nutrient needed for nearly every function in the body.
• Your protein needs may increase with age, activity level and illness, and during weight loss.
• Eating high-quality protein at meals and snacks can help make sure you get the recommended amount.

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Is a High-Protein Diet Good for Weight Loss?

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Key Takeaways

• Protein is an essential part of a healthy diet.
• Getting adequate protein can help with muscle loss associated with intentional weight loss.
• High-quality, high-protein foods can help you meet your protein needs.

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