Clean keto refers to following a ketogenic diet that focuses on consuming whole, unprocessed foods while minimizing or eliminating processed and refined ingredients. The standard ketogenic diet (SKD) involves a high fat, moderate protein, and low carbohydrate approach to eating, which helps the body enter a state of ketosis, where it primarily burns fat for fuel.
Here are some principles of clean keto:
- Whole, unprocessed foods: Emphasize whole foods such as meat, poultry, fish, eggs, nuts, seeds, vegetables, and healthy fats like avocados and olive oil. Minimize processed and packaged foods, which often contain additives, preservatives, and unhealthy fats.
- Quality protein sources: Choose high-quality sources of protein like grass-fed meat, pasture-raised poultry, wild-caught fish, and organic eggs. These options generally have a better nutrient profile compared to conventionally raised animals.
- Healthy fats: Include healthy fats in your diet, such as avocados, olives, coconut oil, nuts, and seeds. These fats provide satiety, essential nutrients, and help maintain ketosis.
- Low-carbohydrate vegetables: Focus on non-starchy vegetables like leafy greens, cruciferous vegetables, and other low-carb options. These provide essential vitamins, minerals, and fiber while keeping the carbohydrate intake low.
- Avoid refined sugars and grains: Clean keto avoids refined sugars, grains, and products made with white flour. These can spike blood sugar levels and inhibit ketosis.
- Read labels: Pay attention to food labels to avoid hidden sugars, artificial sweeteners, and unhealthy additives. Look for minimally processed options.
- Hydration: Drink plenty of water to stay hydrated, support digestion, and maintain overall health.
Dirty Keto is a version of the ketogenic diet that focuses solely on the macronutrient ratios (high fat, moderate protein, low carb) and ignores the quality of the food sources. In other words, it emphasizes getting into ketosis by consuming foods that are high in fat and low in carbohydrates, without much attention to whether those foods are nutritious or not.
This means that dirty keto followers may rely on processed and fast foods that are low in carbs, such as bacon, cheese, and packaged snacks, rather than whole foods like vegetables, fruits, and nuts. While dirty keto may still result in weight loss and improved blood sugar control, it can be detrimental to overall health since it often lacks the essential nutrients that come from a balanced and diverse diet.
It is worth noting that most nutrition experts recommend following a clean keto approach, which prioritizes whole, nutrient-dense foods, while still maintaining the same macronutrient ratios. This ensures that you are getting all the necessary vitamins, minerals, and other nutrients that your body needs to function optimally.
Grass-Fed vs. Grain-Fed Meat: Which is Better for Your Keto Diet?
From a nutritional perspective, grass-fed meat is generally considered better than grain-fed meat for both a ketogenic and dirty keto diet. Here are some reasons why:
- Higher levels of omega-3 fatty acids: Grass-fed meat contains higher levels of omega-3 fatty acids, which are anti-inflammatory and have been linked to a reduced risk of heart disease and other chronic illnesses.
- Lower levels of omega-6 fatty acids: Grain-fed meat tends to have higher levels of omega-6 fatty acids, which can contribute to inflammation and other health issues when consumed in excess.
- More vitamins and minerals: Grass-fed meat is typically higher in vitamins and minerals like vitamin E, vitamin A, and beta-carotene.
- Fewer antibiotics and hormones: Grass-fed animals are less likely to receive antibiotics and hormones, which are commonly used in grain-fed animal production to promote growth and prevent disease.
That being said, the choice between grass-fed and grain-fed meat ultimately depends on personal preference, availability, and budget. While grass-fed meat may be a healthier choice, it can also be more expensive and may not be as widely available as grain-fed meat. If you’re following a dirty keto diet, you may prioritize convenience and affordability over nutritional quality, in which case grain-fed meat could be a viable option.
Potential Risks of Following a Dirty Keto Diet
While there may be some benefits to doing dirty keto, such as weight loss and improved blood sugar control, it is important to note that these benefits may come at a cost to overall health. Dirty keto diets often rely on processed and fast foods that are low in carbs but also low in essential nutrients, such as vitamins, minerals, and fiber.
A lack of these essential nutrients can lead to deficiencies, which can have negative impacts on your health over time. For example, a diet lacking in fiber can lead to constipation and other digestive issues, while a diet lacking in vitamins and minerals can lead to fatigue, weakness, and other health problems.
Furthermore, relying on unhealthy, processed foods can also lead to other health problems, such as inflammation, heart disease, and type 2 diabetes. Therefore, it is generally recommended to follow a clean keto approach, which focuses on whole, nutrient-dense foods to ensure that you are getting all the essential nutrients your body needs while still maintaining the same macronutrient ratios.
Combining Dirty and Clean Keto for Flexibility and Convenience
Combining dirty keto and clean keto involves incorporating some processed and fast foods into an otherwise whole foods-based, clean keto diet. This approach can offer more flexibility and convenience while still providing the health benefits of a ketogenic diet.
For example, someone following a combination of dirty and clean keto may choose to eat whole foods, such as grass-fed beef, wild-caught fish, and non-starchy vegetables, for the majority of their meals. However, they may also include some processed or convenience foods, such as protein bars or keto-friendly snacks, to help meet their macronutrient needs or for convenience when they are on the go.
It is important to note that the quality of the processed or convenience foods chosen is still important, and it is recommended to choose options that are made with whole food ingredients and are minimally processed. Additionally, it is important to still prioritize nutrient-dense whole foods as the foundation of the diet to ensure optimal health benefits.
Overall, a combination of dirty and clean keto may be a viable option for those who want the benefits of a ketogenic diet but also desire some flexibility and convenience in their food choices.
The Importance of a Clean Keto Diet for Optimal Health
It is important to be mostly clean on keto because a ketogenic diet that is based on whole, nutrient-dense foods provides numerous health benefits beyond just weight loss. When you consume mostly clean, whole foods on keto, you are providing your body with essential nutrients, vitamins, minerals, and antioxidants that are vital for optimal health and well-being.
Whole foods, such as non-starchy vegetables, grass-fed meats, wild-caught fish, nuts, and seeds, contain a variety of nutrients that can improve heart health, reduce inflammation, support the immune system, and help regulate blood sugar levels. Consuming these foods also ensures that you are getting adequate fiber, which is important for maintaining healthy digestion and promoting feelings of fullness.
In contrast, a dirty keto diet that is primarily based on processed and fast foods that are low in carbs may provide short-term weight loss benefits but can lead to long-term health problems due to nutrient deficiencies, inflammation, and other health issues.
Therefore, it is recommended to follow a clean keto approach that emphasizes whole, nutrient-dense foods to ensure that you are getting all the essential nutrients your body needs for optimal health while still maintaining the same macronutrient ratios.
Sources Used to Support the Importance of Clean Keto for Optimal Health
Yancy WS Jr, Foy M, Chalecki AM, Vernon MC, Westman EC. “A low-carbohydrate, ketogenic diet to treat type 2 diabetes.” Nutrition & Metabolism. 2005;2:34. doi:10.1186/1743-7075-2-34
Paoli A, Rubini A, Volek JS, Grimaldi KA. “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets.” European Journal of Clinical Nutrition. 2013;67(8):789-796. doi:10.1038/ejcn.2013.116
Harvard Health Publishing. “The lowdown on the low-carb diet.” Harvard Health Letter. 2018. https://www.health.harvard.edu/staying-healthy/the-lowdown-on-the-low-carb-diet.
Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2021. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
Academy of Nutrition and Dietetics. “What is the Ketogenic Diet?” Eat Right. 2018. https://www.eatright.org/health/weight-loss/fad-diets/what-is-the-ketogenic-diet.
Gibson AA, Seimon RV, Lee CMY, et al. “Do ketogenic diets really suppress appetite? A systematic review and meta-analysis.” Obesity Reviews. 2015;16(1):64-76. doi:10.1111/obr.12230
Last modified: June 6, 2023
