What Is Clean Keto?

Introduction to Clean Keto

If you’re familiar with the ketogenic diet, you know that it’s all about high fat and low carb eating. But what if I told you there’s a way to make this popular diet even healthier? Introducing clean keto – a variation of the traditional keto diet that prioritizes whole, unprocessed foods.

For a lot of people that have been on the keto diet for a while now, they can attest to the fact that it’s been a game changer for their health. But delving deeper into the world of keto, you start to realize that not all foods were created equal. It’s easy whilst sticking to low carb, high-fat macronutrient ratios, to not pay enough attention to the quality of the foods that you are consuming.

Clean keto is all about ditching the processed foods and artificial sweeteners commonly found in keto-friendly products, and instead filling your plate with whole, nutrient-dense foods. Think grass-fed meats, wild-caught fish, non-starchy vegetables, and healthy fats like avocado and coconut oil.

Not only does clean keto prioritize the quality of the foods you’re consuming, but it also places an emphasis on sustainability. By choosing grass-fed meats and wild-caught fish, you’re not only improving the nutritional value of your diet, but you’re also supporting environmentally friendly farming practices.

So why choose clean keto over traditional keto? For starters, it’s a more balanced approach to the diet. By incorporating a wider variety of nutrient-dense foods, you’re giving your body the essential vitamins and minerals it needs to function properly. Additionally, by eliminating processed foods and artificial sweeteners, you’re reducing your intake of harmful chemicals and additives.

Difference Between Clean Keto and Normal Keto

One of the biggest differences between clean keto and traditional keto is macronutrient ratios. While traditional keto typically emphasizes a higher fat intake, clean keto places a greater emphasis on protein and non-starchy vegetables.

This helps to ensure that you’re getting a balanced array of nutrients and reducing your risk of nutrient deficiencies. So, what does a typical day on clean keto look like? A breakfast of eggs cooked in avocado oil, with a side of spinach and mushrooms. For lunch, a salad topped with grilled chicken, avocado, and a homemade vinaigrette. And for dinner, a wild-caught salmon fillet with a side of roasted broccoli. Snacks throughout the day might include nuts, seeds, or a small serving of berries

Advantages Of Clean Keto

We have mentioned the main benefit of Clean Keto which is improving the variety of your nutrient intake, but another key benefit is weight loss. By sticking to whole, unprocessed foods and cutting out processed foods high in added sugars and unhealthy fats, you’re naturally reducing your calorie intake and encouraging weight loss. Additionally, the higher protein and non-starchy vegetable intake on clean keto can help to keep you feeling full and satisfied, reducing the likelihood of overeating.

Clean keto also has a positive impact on blood sugar control. The high fat, low carb macronutrient ratios of the traditional keto diet can be effective in managing blood sugar levels, but incorporating more non-starchy vegetables and lean protein on clean keto can help to further improve blood sugar control.

Clean keto also has a positive impact on heart health. The high-fat intake of traditional keto can raise levels of LDL cholesterol in some individuals, but by choosing healthier fats like avocado, coconut oil, and nuts, and incorporating more lean protein and non-starchy vegetables, the clean keto diet can help to improve cholesterol levels and overall heart health.

Foods To Avoid On Clean Keto

But what about the foods you should avoid on clean keto? Processed foods, artificial sweeteners, and foods high in added sugars and unhealthy fats should be avoided. This includes processed meats, packaged snacks, sugary drinks, and processed vegetable oils.

Here are some examples of foods that are great to eat on clean keto:

• Meat: grass-fed beef, organic chicken, wild-caught fish
• Non-starchy vegetables: leafy greens, broccoli, cauliflower, bell peppers, asparagus
• Healthy fats: avocado, coconut oil, olive oil, nuts and seeds
• Dairy: full-fat, unsweetened yogurt, cheese, and butter

On the other hand, these are some examples of foods that should be avoided on clean keto:

• Processed meats: bacon, deli meats, sausages
• Packaged snacks: crackers, chips, and cookies
• Processed vegetable oils: soybean oil, canola oil, and corn oil
• Artificial sweeteners: aspartame, saccharin, and sucralose

It’s important to note that clean keto is not a one-size-fits-all approach and it may require some experimentation to find the right balance of foods that works for you. But by incorporating whole, nutrient-dense foods and cutting out processed foods, you’ll be well on your way to a healthier, more sustainable version of the ketogenic diet.

Plan Your Clean Keto Meals

The key to successful meal planning and preparation on clean keto is to have a variety of ingredients on hand that you can use to make simple, delicious meals. This includes things like grass-fed meats, wild-caught fish, non-starchy vegetables, and healthy fats like avocado and coconut oil.

One strategy that I find helpful is to plan out my meals for the week in advance. This way, I can make sure that I have all of the ingredients I need on hand, and I can also make sure that I’m incorporating a variety of different foods into my diet.

Another strategy is to do some meal prep on the weekends. This can include things like cooking a batch of chicken or fish, roasting vegetables, or making a big batch of salad dressing. Having these items prepped and ready to go makes it easy to put together a healthy meal on busy weeknights.

Finally, don’t be afraid to get creative with your meals. You don’t have to stick to the same old salads and grilled chicken every day. Experiment with new recipes, flavor combinations, and cooking methods to keep things interesting and delicious.

Health Concerns With Clean Keto

One of the most major drawbacks associated with the clean keto diet is that it might be challenging to consume sufficient quantities of carbohydrates. This version of keto places more of an emphasis on non-starchy vegetables, which have a lower net carbohydrate content than starchy vegetables like potatoes and corn.

On top of that, following a clean keto diet may make it difficult for certain individuals to consume sufficient quantities of essential micronutrients like calcium and magnesium. Either through the food you eat or the supplements you take, it is necessary to make sure that you are getting an adequate amount of these key nutrients.

Before making any substantial alterations to your diet, however, it is important that you get the advice of a trained practitioner in the field of healthcare.

Clean Keto Chili

Step 1

In a large pot or Dutch oven, brown the ground beef over medium heat until fully cooked. Drain any excess fat.

Step 2

Add the onion, red and green bell peppers, and garlic to the pot and sauté for 2-3 minutes, until softened

Step 3

Add the diced tomatoes, kidney beans, beef broth, chili powder, cumin, salt, and pepper. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender and the chili has thickened

Step 4

Serve the chili in bowls, topped with fresh cilantro and diced avocado

This clean keto chili recipe is a great way to enjoy a hearty, comforting meal while sticking to your clean keto diet. It’s loaded with nutrient-dense ingredients like grass-fed beef, bell peppers, and avocado, and it’s free from processed foods and artificial sweeteners. It also has a good balance of macronutrients and it is a great way to get some healthy fats, protein, and vegetables in one bowl.