Keto Diet Basics: Clean Keto Foods Explained

The ketogenic (keto) diet is a very low-carb, high-fat diet that has become popular in recent years due to its proposed health benefits and relatively simple rules. Two variations of the keto diet are clean keto and dirty keto. Clean keto focuses on whole, nutrient-dense foods and emphasises food quality. It involves eating foods that are in their natural state, such as meat, fish, non-starchy vegetables, eggs, and healthy oils. Clean keto minimises processed foods, artificial sweeteners, and artificial ingredients. This approach is considered more sustainable for long-term health and weight loss. On the other hand, dirty keto allows for highly processed and packaged foods and does not emphasise food quality. While dirty keto is more flexible and convenient, it may lead to adverse health effects and nutrient deficiencies.

Clean keto foods are whole, real, and unprocessed

Clean keto is a subset of the ketogenic diet that focuses on clean eating or consuming whole, real, and unprocessed foods. These include meat, poultry, fish, eggs, dairy, and non-starchy vegetables. Clean keto focuses on food quality and emphasizes consuming foods in their natural state.

Clean keto is the opposite of dirty keto, which allows for highly processed and fast food. Dirty keto is more concerned with meeting macronutrient targets (70-80% fat, 20-30% protein, and 5% carbohydrates) than the quality of the food sources.

Clean keto prioritizes nutrient-dense, whole foods and emphasizes the importance of food quality. It encourages the consumption of grass-fed, organic, free-range, and non-GMO foods while eliminating artificial sweeteners, processed foods, and artificial ingredients.

• Grass-fed beef
• Chicken thighs
• Salmon
• Tuna
• Shellfish
• Eggs
• Full-fat Greek yogurt
• Cottage cheese
• Nuts (macadamia, almonds, pecans, walnuts)
• Seeds (pumpkin seeds, flax seeds)
• Low-carb vegetables (cabbage, broccoli, asparagus)
• Avocados
• Olive oil
• Coconut oil
• Berries (strawberries, blueberries, raspberries, blackberries)
• Organic, free-range dairy

Clean keto is not just about weight loss; it also promotes long-term health and wellness by optimizing nutrient intake, promoting gut health, and supporting sustainable fat loss.

They include meat, poultry, fish, eggs, and dairy

Clean keto is a subset of the ketogenic diet that focuses on clean eating and consuming foods in their natural state. This includes meat, poultry, fish, eggs, and dairy.

Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. When following a clean keto diet, it is best to choose grass-fed meat, if possible, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fish and shellfish are also very keto-friendly. Salmon and other fatty fish like mackerel, sardines, and tuna are not only carb-free but also rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight.

Eggs are another excellent source of protein for a keto diet. Each large egg contains less than 1 gram of carb and about 6 grams of protein. It is important to eat whole eggs as most of an egg's nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.

Dairy products such as cheese, butter, and cream can also be part of a clean keto diet. Cheese is very low in carbs and high in fat, making it a great fit. Greek yogurt, in particular, is a protein-rich option for breakfast with few carbs. However, it is important to note that milk should be avoided as the milk sugar quickly adds up, and it is better to use it sparingly in coffee or tea.

They are high in healthy fats and low in carbs

Clean keto is a subset of the ketogenic diet that focuses on consuming whole, natural foods that are high in healthy fats and low in carbohydrates. This means prioritising unprocessed or minimally processed foods such as meat, poultry, fish, non-starchy vegetables, eggs, dairy, and healthy oils.

The ketogenic diet is a very low-carb, high-fat diet that has gained popularity due to its proposed health benefits and effectiveness in weight loss. It involves reducing carbohydrate intake and replacing them with fats, which puts the body into a metabolic state called ketosis, where it burns fat instead of glucose for energy.

Clean keto, as opposed to dirty keto, emphasises the quality of the food consumed. It focuses on nutrient-dense, whole foods and puts more emphasis on food quality than traditional keto. This means choosing organic, grass-fed, free-range, and non-GMO foods while eliminating artificial sweeteners, processed foods, and artificial ingredients.

• Grass-fed beef
• Chicken thighs
• Salmon
• Tuna
• Shellfish
• Eggs
• Full-fat Greek yoghurt
• Cottage cheese
• Nuts (macadamia, almonds, pecans, walnuts)
• Seeds (pumpkin seeds, flax seeds)
• Avocados
• Olive oil
• Coconut oil
• Ghee
• Butter
• Non-starchy vegetables (broccoli, spinach, kale, asparagus, zucchini)
• Low-carb fruits like berries (strawberries, blueberries, raspberries, blackberries)

By choosing clean keto, you can maximise your intake of micronutrients such as vitamins, minerals, and electrolytes, which are essential for optimal body and brain function, as well as disease prevention. It also promotes gut health, supports long-term weight loss, and may be more cost-effective in the long run by reducing the risk of diet-related diseases.

Clean keto is better for long-term health and weight loss

Clean keto is a subset of the ketogenic diet that focuses on consuming whole, nutrient-dense, and unprocessed foods. It emphasizes the quality of food and prioritizes natural, organic, and grass-fed options. On the other hand, dirty keto allows highly processed and fast food without considering the quality. While both clean and dirty keto can lead to weight loss, clean keto is better for long-term health and sustainable weight management. Here's why:

Micronutrient Intake and Overall Health:

Clean keto focuses on nutrient-dense whole foods, ensuring a sufficient intake of essential vitamins, minerals, and electrolytes. These micronutrients are vital for optimal body and brain function and disease prevention. By contrast, dirty keto, with its reliance on processed foods, may lead to micronutrient deficiencies, increasing the risk of various health issues.

Gut Health:

The clean keto diet promotes a healthy gut microbiome, which is crucial for a robust metabolic system and improved resistance to immune diseases and disorders. Processed foods, a staple of the dirty keto diet, contain additives, artificial sweeteners, and emulsifiers that can contribute to intestinal inflammation, metabolic syndrome, and other health issues. Clean keto's emphasis on natural, unprocessed foods helps support optimal gut health.

Sustainable Weight Loss:

Clean keto encourages the consumption of whole foods, which studies suggest regulate calorie intake and are more satiating than highly processed foods. They also have a lower glycemic index, reducing the risk of raising blood glucose levels. While clean keto may not provide the quick weight loss results that dirty keto promises, it promotes lasting weight loss by improving the quality of your diet.

Cost-Effectiveness:

While clean keto may require a higher upfront investment due to the cost of high-quality foods, it is more cost-effective in the long run. Diets rich in processed foods increase the risk of developing diseases and the financial burden of hospitalization. Clean keto, by focusing on whole foods, can help reduce these health risks and save money on potential medical expenses.

Long-Term Sustainability:

Dirty keto, with its reliance on processed and fast food, may be convenient and flexible, but it is not conducive to long-term health and weight loss. Clean keto, on the other hand, promotes a sustainable approach to weight loss and overall health by encouraging the consumption of natural, whole foods.

Clean keto is more expensive than dirty keto

Clean keto dieters prioritize eating whole foods and focus on high-quality ingredients. They choose grass-fed and organic meat and dairy, which contain more micronutrients and healthier saturated fats. For example, grass-fed beef has five times more omega 3 and higher levels of vitamins A and E and digestive enzymes than grain-fed beef. Similarly, grass-fed and organic dairy is healthier than grain-fed options as it contains higher levels of conjugated linoleic acid, an omega 6 that reduces inflammation and boosts metabolism.

Clean keto dieters also opt for healthy fats, such as avocados, nuts, olive oil, and salmon. These healthy fats help reduce inflammation in the body, decreasing the risk of developing heart disease, stroke, and type 2 diabetes. Additionally, clean keto encourages the consumption of non-starchy vegetables, which provide vitamins, minerals, and fiber.

On the other hand, dirty keto dieters can eat a mix of clean foods, fast foods, sugar-free drinks, and processed snacks that fit the keto macronutrient profile. Dirty keto does not restrict the quality of food consumed, and processed foods, artificial sweeteners, and fast food are all allowed. While this style of eating is more flexible, it may be more challenging to maintain ketosis with high-calorie processed foods, and these foods are less nutrient-dense than whole foods.

Dirty keto is often chosen for its convenience and lower cost. It requires less intensive food preparation and allows for dining out. However, it is important to note that dirty keto may lead to negative long-term health effects, such as an increased risk of disease and nutrient deficiencies. Clean keto, while more expensive, provides more essential micronutrients needed for good health and is, therefore, the recommended approach for those following the keto diet.

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