If you want to lose weight and improve your health, Clean Keto (max nutrition) is the way to go.
The keto diet is an amazing low carb way of eating that can help you to lose weight as well as having multiple health benefits.
However, there is more than one way of following the keto diet.
While some are happy to work at making healthy keto meals and snacks, others are more reluctant to spend any time in the kitchen.
If you’re no fan of meal prep, you may prefer to follow the lazy keto, better known as dirty keto.
To be fair, both can work but there is more of a chance that you’ll be missing out on some vital nutrients if your idea of keto is only pork rinds and burgers.
Whereas dirty keto can include ready meals and some processed foods, clean keto is all about nutritious whole foods.
When following the clean version of keto, you’ll be concentrating on several food groups.
You’ll be basing your meals on meat, fish, healthy oils and above ground vegetables.
Further, all of your nutritional needs will be met by avoiding any processed food.
Clean keto low carb vegetables
Any above ground, non starchy vegetable will be both healthy and keto friendly.
The following vegetables would make good choices:
- Brussels sprouts
You’ll need to avoid most high carb fruits but berries such as strawberries, blue berries and black berries are all relatively low carb.
Clean Keto: fat
Fats should make up about 70% of your daily intake when following the keto diet.
However, not all fats are healthy. There are some that you should avoid at all costs. For more information about unhealthy fats read here.
When eating clean keto, you will only be using the healthy fats.
Healthy fats include:
- Olive Oil
- Coconut Oli
- Fatty meats
- Fatty fish
Clean Keto proteins
For keto dieting, you should be taking an average amount of protein each day.
The Dietary Reference Intake is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
Try to ensure that you are minimizing processed meats such as deli meats or bacon. Aim for the best quality meat you can afford.
Organ meat is super nutritious, and if you enjoy it you should consider eating organ meat at least twice each week.
Good protein sources include:
- Grass fed beef
- Chicken, especially thighs.
- Free range Pork
Consider using water, both still and fizzy, as your main beverage. If your water supply isn’t great, you could use a water filter to make sure you’re staying as healthy as possible.
Other liquids to include are:
- Teas, breakfast teas, green or black tea and infusions are all great choices.
- Coffee. You could ring the changes with these coffee recipes
- Diet Sodas. Try to limit these as they contain sweeteners.
Avoid heavily colored and sugar filled sodas. Sodas with multiple ingredients should be avoided too.
The take home message:
The keto diet is a very low carb, high fat diet that has multiple health and weight loss benefits.
Both clean and dirty keto can help your body become a fat burning machine instead of burning carbs for your daily energy needs.
However clean and dirty keto diet differ in the types of foods used to get into the healthy state of ketosis .
Clean keto focuses on whole, nutritious foods while dirty keto allows more processes foods and ready meals.
Although its certainly possible to manage well on dirty keto, the clean version is more likely to meet all your nutritional needs.
This is because the clean keto way includes many low carb vegetables.
Further, clean keto requires that you base your meals on single ingredient meals such as healthy cuts of meat or fish.
Processed foods and seed oils are not used at all.
Clean keto v dirty keto
Which version of keto you chose to follow will depend on your love (or otherwise) of cooking or baking.
Further, you may be short on time to spend on food prep, or simply enjoy the sort of foods that can be eaten on keto.
Although both versions of keto will bring you weight loss, the clean version is more healthy, and is better for long term health benefits.
You may decide to follow the principles of clean eating for most of the time, and save bacon for special occasions. Whatever you decide, either diet is a lot better for your health than a high carbohydrate standard American diet.