Dirty Keto vs. Clean Keto
Fitness and nutrition have given a new meaning to the phrase “clean” over the past few years. Clean is no longer only a term for a crisp, white T-shirt straight from the dryer; it now encompasses a wide range of foods and lifestyles.
The terms “clean” and “dirty” have even come to be used to characterize certain eating habits, such as the ketogenic diet. What does it mean to be on a dirty keto diet and a clean keto diet, though?
Those who promote “dirty” keto (also known as lazy keto) argue that as long as you hit your macronutrients (macros), you may eat whatever you want, including processed food, factory-farmed meats, and diet drinks. While a lazy person’s keto diet may help you reach
ketosis and lose weight, it does not deliver the same long-term benefits as clean keto because filthy keto items are higher in calories and less nutritious. As a result, the majority of people gain rather than lose weight.
Clean keto experts emphasize a diet rich in whole, natural foods, preferably organic and grown sustainably. Yes, eating clean necessitates more cooking, food preparation, and meal planning. They stress eating high-quality keto meals created from scratch with organic dairy, grass-fed meats, organic vegetables, and eggs.
Examples of Clean Keto
Clean keto emphasizes a diet rich in whole, natural foods, preferably organic and grown sustainably. It includes the following:
Organic whole eggs.
Fatty fish like wild-caught salmon, herring, and mackerel
Dairy products like yogurt, milk, and cream
Nuts like walnuts, peanuts, and cashews.
Healthy fats include olive oil, sesame oil, and coconut butter.
Some of the foods to avoid which fall in dirty keto are the following:
Starchy vegetables like sweet potatoes, corn, and pumpkin
Sauces that have high carbs like barbecue sauce and other dipping sauces
Bakery goods like cookies, pastries, and white bread
Drinks that contain high sugar levels like energy drinks and sodas
Sugary items like white sugar, maple syrup, and ice cream
How to lose weight with Healthy Keto
Now that we know what clean and dirty keto are. Let’s look at factors to utilize healthy keto in weight loss.
Consume Nutritious foods
The key to healthily losing weight is to eat good, whole foods. Consumption of snacks, desserts, and other packaged food will derail your weight loss diet. Stick to unprocessed meals to maximize your nutrient intake while reducing weight on the keto diet. Avocado and olive oil are good sources of healthy fats, as are full-fat dairy products, eggs, fish, pastured meats, and chicken.
Avoid overconsumption of carbs
One of the most common reasons people fail to lose weight on the ketogenic diet is because they consume too much carbohydrates. Reduce carbohydrate intake to achieve ketosis, a metabolic condition that burns fat for energy instead of glucose. Carbohydrates should account for only about 5% of your overall calories.
To achieve healthy ketosis, you should reduce the amount of carb intake. Consider using an app like MyFitnessPal to track your macronutrients to help you meet your intake targets.
Do not overdo calorie intake
It is vital to create a calorie deficit when trying to reduce weight. If you move to a keto diet and don’t keep track of your calories, you’re unlikely to lose weight. Because many keto-friendly foods are heavy in calories, such as avocados, olive oil, full-fat dairy, and nuts, it is vital not to overdo it. Due to the filling effects of fat and protein, most people feel more satiated after eating ketogenic meals and snacks. Keeping track of portion sizes, increasing physical activity, and eating in moderation between meals can help you achieve the calorie deficit you need to lose weight.