Bacon, cheese, and butter can be the yummiest high-fat protein foods that are a part of the keto diet. But it turns out, there are a right and a wrong way to do the keto diet, also known as “clean” and “dirty” keto. The ketogenic or keto diet is a pattern of strict eating that seeks to limit the percentage of carbohydrates in the diet. This diet triggers the biochemical process called ketosis, a metabolic state in which the body starts burning fats for energy in place of carbs.
The popular diet is now divided into Clean and Dirty keto. But what is the difference between them and what diet to consider? Here’s everything you need to know.
What is Clean Keto?
This is different from the traditional keto diet and focuses on whole, nutrient-dense foods and looks at the food quality. The food compromises no more than 50 grams of carbs per day and intake of 15-20% of daily calories and consumption of 75% of high fat. It also minimizes your intake of processed food. The less intake of carbs puts your body into ketosis. There are many benefits of restricting carbs, such as weight loss, reduced blood sugar levels and lower risk of cancers.
Grass-fed beef, free-range eggs, wild-caught seafood, olive oil, and non-starchy vegetables are some of the whole foods consisting of a clean keto diet and High carb foods such as grains, rice, pastries, bread, pasta are severely restricted in a clean keto diet.
What is Dirty Keto?
Dirty keto, also known as “lazy keto”, is a diet that doesn’t have any restrictions on carbs and doesn’t focus much on whole foods, but instead seeks to adhere only to ratio of fats and proteins. This includes lots of meat, butter, bacon, and pre-made convenience food. Though the food sources are not as nutritious, they include healthy things too like protein bars, shakes and other snacks. Dirty keto can increase your risk of disease, and you may miss out on several essential nutrients
What Keto Diet To Consider?
The significant differences between both the diet are food quality and nutrition. Clean keto focuses on the whole food, nutrition that contains high fat such as non-starchy vegetables like spinach, broccoli, kale. While the dirty keto diet consists of processed or packaged convenience foods that are high in sodium and have adverse long-term health effects.
Reasons Why To Say No To Dirty Keto Diet:
This is popular among those who want to achieve ketosis without spending their time in prepping up clean keto meals. These artificial foods are filled with chemicals, and they are associated with several health effects like weight gain, diabetes, and heart disease. Monosodium glutamate (MSG) and trans fat are certain additives linked to conditions like cancer, obesity and type 2 diabetes. Dirty keto contains high carb foods and cheat days like ordering a double bacon cheeseburger instead of grass-fed steak and salad. These are often high in sodium and not suitable for people who are sensitive to salt and have high blood pressure or heart diseases. Also, the added sugar may prevent your body from breaking down the fats.
Dirty keto foods lack vitamins and minerals that your body requires. If you choose processed foods over whole food that contains nutrition, you may have a deficiency in micronutrients like calcium, magnesium, zinc, folic acid and vitamins C, D, and K.
Foods to Consume On Clean Keto
Clean keto diet consists of diverse foods that can be readily available and can satisfy your cravings. Here are a few examples you can eat on this diet
- High fat protein: Chicken thighs, salmon, tuna, eggs, full-fat greek yoghurt, cottage cheese, grass-fed beef.
- Non-starchy vegetables: cabbage, celery, asparagus, spinach, kale, green beans, cauliflower.
- Berries: strawberries, blueberries, blackberries.
- Fat sources: avocados, ghee, coconut oil, olive oil, sesame oil.
- Nuts, and seeds: walnuts, almonds, hazelnuts as well as flax, sunflower, chia, pumpkin seeds
- Beverages: green tea, black tea, vegetable juice, protein shakes
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