Keto Diet Basics: Clean Keto Food List Explained

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Clean keto is a version of the diet that focuses on getting your nutrients from fresh, unprocessed, or minimally processed foods. This includes non-starchy vegetables and fruits, meat, fish and seafood, poultry, eggs, dairy, olive oil, and coconut oil. Dirty keto, on the other hand, allows for highly processed foods like pork rinds, margarine, sugar-free soda, and fast food. While dirty keto is a convenient way to enter ketosis, it’s not the best approach for long-term health and weight loss. Clean keto is more likely to give your body the micronutrients it needs, making for a more wholesome, well-rounded diet.

Clean keto foods: whole, unprocessed foods such as non-starchy vegetables, meat, fish, eggs, and olive oil

Clean keto involves eating whole, unprocessed foods such as non-starchy vegetables, meat, fish, eggs, and olive oil.

Non-starchy vegetables are a cornerstone of a clean keto diet. Broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, kale, and arugula are all excellent choices. These vegetables are low in net carbs while being rich in vitamins, minerals, and antioxidants.

Meat and poultry are also staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc. When choosing meat, opt for grass-fed options whenever possible, as they have higher levels of omega-3 fats and conjugated linoleic acid. Additionally, while processed meats like bacon and sausage are allowed, they are not heart-healthy and may increase the risk of certain cancers.

Fish and shellfish are also keto-friendly. Salmon, sardines, mackerel, and other fatty fish are rich in B vitamins, potassium, and selenium, as well as omega-3 fats, which have been linked to improved insulin sensitivity. When choosing seafood, opt for wild-caught fish whenever possible to maximise the nutritional benefits.

Eggs are another important component of clean keto. They are high in protein and contain less than 1 gram of carbs per large egg. Additionally, they promote feelings of fullness and contain antioxidants that support eye health.

Finally, olive oil is a key ingredient in clean keto cooking. It is a pure fat source with no carbs and is rich in oleic acid, which has been linked to a reduced risk of heart disease. Olive oil is perfect for salad dressings, drizzling over keto meals, or even consuming by the spoonful between meals.

Macronutrients: 5% carbs, 70-80% fat, 20-30% protein

Clean keto is a ketogenic diet approach that focuses on getting your nutrients from fresh, unprocessed, or minimally processed foods.

On the clean keto diet, macronutrients are as follows:

• 5% or fewer calories from carbohydrates
• 70-80% of calories from healthy fats
• 20-30% of calories from protein

The clean keto diet is a low-carb, high-fat diet plan that prioritises foods in their natural state, or as close to their natural state as possible. Think non-starchy vegetables and fruits, meat, fish and seafood, poultry, eggs, dairy, olive oil, and coconut oil.

Clean keto is about eating a wide variety of real foods that are low in carbs and high in fat. This is the right approach for anyone on the keto diet because it optimises nutrient intake for overall health and performance. Foods in their natural state or that have undergone minimal processing contain more nutrients.

Vitamins and minerals are extremely vital for you to survive and thrive. For example, unprocessed meat, which is close to zero carbs, is an excellent source of nutrients that are difficult to obtain in the right amounts from other food sources. B vitamins help form red blood cells and DNA and protect your nerves. Iron supports your overall energy and the normal production and function of hormones. Zinc keeps your immune system healthy and promotes wound healing.

Clean keto promotes gut health. The gut microbiome is the collection of bacteria, viruses, fungi, and archaea living in your digestive tract. Your microbiome affects many aspects of your health and wellness, including your metabolism, immunity, brain function, and behaviour. Processed foods harm the gut, increasing your risk of health problems.

Clean keto also promotes sustainable fat loss. Whole foods help regulate calorie intake because they are typically lower in calories. Unprocessed or minimally processed foods are more satiating than highly processed foods, which also have a higher glycemic index, making them more likely to raise blood glucose levels.

Clean keto costs less in the long run. Diets rich in processed foods cost more since they increase your risk of having a disease and getting hospitalised. Focusing on eating cleaner is better for saving money in the long run.

Micronutrients: vitamins, minerals, and electrolytes essential for health

Micronutrients are essential for optimal body and brain function and disease prevention. They include vitamins, minerals, and electrolytes.

The clean keto diet is an excellent source of micronutrients. By focusing on whole, unprocessed, or minimally processed foods, clean keto maximises micronutrient intake.

B Vitamins

B vitamins help form red blood cells and DNA and protect your nerves. They are found in unprocessed meat and non-starchy vegetables like broccoli, spinach, and bell peppers.

Iron

Iron supports overall energy levels and the normal production and function of hormones. Meat is a good source of iron.

Zinc

Zinc is important for a healthy immune system and promotes wound healing. It is also found in meat.

Vitamin C

Vitamin C is important for immune function and is abundant in non-starchy vegetables like broccoli, cauliflower, and bell peppers.

Potassium

Potassium is a mineral that many Americans lack. Avocados are a good source of potassium on the keto diet.

Selenium

Selenium is another mineral found in fish and meat.

Calcium

Calcium, found in dairy products like Greek yogurt and cheese, can help reduce appetite and promote fullness.

Magnesium

Magnesium is an important electrolyte that can help prevent symptoms of keto flu and support fluid balance, optimal blood pressure, and cognitive health.

Sodium

Sodium is also crucial, especially on a keto diet, as it is excreted more through urine and lost through sweat. It can be obtained from salt and processed foods, but clean keto sources include meat and nuts.

Omega-3 Fats

Omega-3 fats found in fatty fish like salmon, sardines, and mackerel have been linked to improved blood sugar levels and reduced risk of chronic diseases.

Antioxidants

Non-starchy vegetables and berries are rich in antioxidants that help protect against cell-damaging free radicals and reduce inflammation.

Fibre

Fibre is important for digestive health and can be found in nuts, seeds, and non-starchy vegetables.

Dirty keto: highly processed foods like pork rinds, sugar-free soda, and fast food

Dirty keto is a variation of the keto diet that allows for highly processed foods and artificial ingredients. It is also known as "lazy keto" because it is more convenient than clean keto, which requires meal prep. Dirty keto is more flexible than other ketogenic diets, but it is also less nutritious and can lead to adverse health effects if not managed correctly.

Dirty keto typically includes the following:

• Pork rinds
• Deli meat (cured bacon, hot dogs, luncheon meats)
• Sugar-free soda and bottled or boxed juices
• Fast food, such as a bunless cheeseburger
• Packaged keto snacks with artificial sweeteners, vegetable oils, and other harmful additives
• Deep-fried food cooked in processed oils
• Breadcrumbs
• Artificial sweeteners

Dirty keto is high in inflammatory vegetable oils, which are linked to obesity and heart disease. It also lacks micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K. Additionally, the added sugars in dirty keto foods can prevent you from reaching and maintaining ketosis.

While dirty keto may lead to short-term weight loss, the lack of balanced nutrition can result in health risks over time. According to the CDC, a high intake of processed meats and sugary drinks is associated with an increased risk of type 2 diabetes, heart disease, and stroke. Therefore, it is generally recommended to avoid dirty keto due to its negative long-term health effects, including an increased risk of disease and nutrient deficiencies.

Health benefits: clean keto promotes gut health, sustainable fat loss, and better overall health

Clean keto is a ketogenic diet that focuses on consuming fresh, unprocessed, or minimally processed foods. It is a low-carb, high-fat diet that prioritises foods in their natural state, such as non-starchy vegetables, fruits, meat, fish, seafood, poultry, eggs, dairy, olive oil, and coconut oil.

Health Benefits of Clean Keto

Promotes Gut Health

The gut microbiome is essential for maintaining a healthy metabolism, immunity, brain function, and behaviour. Processed foods can harm the gut, increasing the risk of health issues such as inflammation, colitis, colorectal cancer, and metabolic syndrome. Clean keto, with its focus on whole foods, supports a healthy gut microbiome, which is crucial for overall health and wellness.

Encourages Sustainable Fat Loss

Clean keto promotes sustainable fat loss by emphasising the consumption of whole foods, which are typically lower in calories and more satiating than highly processed foods. Additionally, whole foods have a lower glycemic index, meaning they are less likely to raise blood glucose levels. As a result, clean keto can help regulate calorie intake and promote lasting weight loss.

Optimises Nutrient Intake for Better Overall Health

Clean keto maximises the intake of micronutrients such as vitamins, minerals, and electrolytes, which are essential for optimal body and brain function, as well as disease prevention. By consuming foods in their natural state or with minimal processing, clean keto optimises nutrient intake, promoting overall health and performance.

In summary, clean keto promotes gut health by supporting a healthy microbiome, encourages sustainable fat loss through the consumption of whole foods, and optimises nutrient intake for better overall health and performance.

Frequently asked questions