Keto Clean: Does It Work?

The ketogenic (keto) diet is a very low-carb, high-fat diet that has grown in popularity due to its health benefits and backing by science. Keto diets aim to induce ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates. While the standard keto diet focuses on nutrient-dense whole foods, dirty keto includes highly processed items and fast food. Clean keto emphasizes the consumption of whole, nutrient-dense foods, prioritizing food quality and health benefits over convenience. Clean keto is generally recommended for better long-term health outcomes and sustainable weight loss.

Clean keto focuses on whole, nutrient-dense foods

Clean keto is a health-focused approach to the keto diet that focuses on whole, nutrient-dense foods. It follows the same macronutrient guidelines as standard keto but with an emphasis on whole foods over processed foods.

Clean keto typically includes the following:

• High-fat protein sources: grass-fed beef, chicken thighs, salmon, tuna, shellfish, eggs, bacon, full-fat Greek yogurt, and cottage cheese
• Low-carb vegetables: cabbage, broccoli, asparagus, Brussels sprouts, spinach, kale, green beans, peppers, zucchini, cauliflower, and celery
• Limited portions of berries: strawberries, blueberries, and blackberries
• Fat sources: grass-fed butter, ghee, avocados, coconut oil, MCT oil, olive oil, sesame oil, and walnut oil
• Nuts, nut butters, and seeds: walnuts, pecans, almonds, hazelnuts, hemp seeds, flax seeds, sunflower seeds, chia seeds, and pumpkin seeds
• Cheeses (in moderation): Cheddar, cream cheese, Gouda, Swiss, blue cheese, and manchego
• Beverages: water, sparkling water, diet soda, green tea, black tea, coffee, protein shakes, milk alternatives, vegetable juice, and kombucha

Clean keto emphasizes the quality of food sources, opting for grass-fed and organic meat and dairy, wild-caught seafood, and free-range eggs. It also involves avoiding artificial sweeteners and highly processed foods, which are common in the "dirty keto" diet.

By focusing on whole, nutrient-dense foods, clean keto offers several benefits, including stable energy levels, improved skin health, strengthened immunity, and enhanced mental and physical health. It provides the body with essential vitamins, minerals, and fiber, promoting overall health and well-being.

Clean keto is a long-term solution for those seeking to improve their health and lose weight. It prioritizes conscious food choices and a mindset focused on long-term health and well-being.

Dirty keto includes highly processed items

Dirty keto is a variation of the standard ketogenic diet, which involves eating lots of low-carb vegetables, lean and fatty meats, and healthy fats like nuts and coconut oil. However, while the standard keto diet is considered clean due to its focus on whole-food sources, dirty keto includes highly processed items.

Dirty keto, also known as lazy keto, is a more lenient approach to the traditional keto diet. It focuses solely on restricting carbohydrates to induce ketosis, without emphasizing the quality of foods. While clean keto involves eating locally sourced, high-quality, and healthy foods, dirty keto allows for fast food, processed snacks, and artificially sweetened treats that fit within the macronutrient ratios.

For example, someone on dirty keto might opt for a bunless cheeseburger from a fast-food restaurant, while someone on clean keto would choose healthier alternatives like salmon with a side salad and a dressing made with C8 MCT oil.

Dirty keto is popular among individuals who want to achieve ketosis without spending a lot of time preparing clean keto meals. However, it is important to note that dirty keto may lead to nutrient deficiencies and is generally considered less healthy than clean keto.

Clean keto focuses on nutrient-dense, whole foods and emphasizes food quality. It includes grass-fed beef, free-range eggs, wild-caught seafood, olive oil, and non-starchy vegetables. While clean keto also minimizes the intake of processed foods, they can still be consumed in moderation.

To summarize, dirty keto includes highly processed items, while clean keto focuses on nutrient-dense, whole foods. Clean keto is generally recommended over dirty keto to achieve better weight loss results and ensure optimal health.

Clean keto is the traditional keto diet

Clean keto is a health-focused approach to the standard ketogenic diet, which is a very low-carb, high-fat diet. The keto diet has become increasingly popular in recent years, with many doctors recommending it for weight loss. The traditional keto diet consists of no more than 50 grams of net carbs per day, a moderate protein intake of 15-20% of daily calories, and a high fat intake of at least 75% of daily calories. Restricting carbs puts the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbs.

Clean keto focuses on whole, nutrient-dense foods and puts more emphasis on food quality than the traditional keto diet. It prioritises nutrient-dense whole foods over processed foods. This means eating lots of low-carb vegetables, lean and fatty meats, and healthy fats, like nuts and coconut oil. It is called "clean" because the majority of food comes from whole-food sources.

Clean keto offers several benefits. Firstly, it provides the body with essential vitamins, minerals, and nutrients like fibre, which are important for overall health and can promote weight loss. Secondly, clean keto can lead to increased energy levels, improved skin health, and strengthened immunity. Additionally, clean keto can help regulate calorie intake, as whole foods are typically lower in calories. Finally, clean keto may be more cost-effective in the long run, as it can reduce the risk of developing diseases and the associated healthcare costs.

To follow a clean keto diet, it is recommended to swap processed foods for whole foods, choose healthy fats, avoid artificial sweeteners, opt for grass-fed and organic meat, choose grass-fed organic dairy products, make simple homemade keto meals, and prioritise long-term health over convenience.

Dirty keto is also called lazy keto

Dirty keto meals often consist of fast food or highly processed foods, such as a double bacon cheeseburger without the bun, or pepperoni sticks with a bag of pork rinds. These meals are often high in sodium, which can be associated with high blood pressure and an increased risk of heart disease.

Dirty keto can lead to some adverse health effects. It can result in micronutrient deficiencies, as processed foods are likely to have more additives and fewer of the micronutrients your body needs. Additionally, the added sugars in many processed foods may prevent you from reaching and maintaining ketosis.

Dirty keto may also lead to weight gain after the diet, vitamin and mineral deficiencies, and increased endotoxin levels. It is important to differentiate between dirty and clean keto if you care about your long-term health. Clean keto focuses on whole, nutrient-dense foods and provides more essential micronutrients needed for good health.

Clean keto is better for long-term health

Secondly, clean keto emphasises the quality of food sources, favouring locally sourced, high-quality, and ethically raised animal products. This ensures a more sustainable and nutritious diet, promoting long-term health. Clean keto also encourages the consumption of healthy fats, such as olive oil and avocados, which have anti-inflammatory effects in the body.

Thirdly, clean keto minimises the intake of processed foods, which are associated with negative health effects. These include weight gain, diabetes, heart disease, and an increased risk of certain cancers. Processed foods are also high in sodium, harmful additives, and chemical preservatives, which can cause digestive issues and negatively impact overall health.

Lastly, clean keto promotes stable energy levels, improved skin health, and strengthened immunity due to its focus on whole, nutrient-dense foods. It is a long-term solution that supports physical and mental health while aiding in weight loss.

Frequently asked questions