You have probably heard about clean #keto and dirty keto but are unsure of the differences? I was unsure about the differences when we started following the #ketogenic lifestyle and I must admit, there are occasions where we will have a “dirty keto” meal. We are all human, life is busy and we don’t always have the time to prepare a meal from scratch, so grabbing that burger without the bun, or the hotdog without the bun or even a packet of pork rinds is still keto, just dirty keto.
Clean keto is only consuming grass fed, unprocessed meat, wild caught fish and good quality fats. You can eat as many green leafy vegetables as you wish, as well as low-carb vegetables such as; broccoli, cauliflower, green beans, peppers, asparagus, cucumber and courgette. All of these low-carb vegetables are really high in fibre and therefore, great for your gut health. Sources of healthy fats are: avocados, nut butters (avoid / limit peanut butter as they are legumes, meaning they are inflammatory), olive oil, olives, grass-fed butter, ghee, coconut oil and avocado oil.
Dirty keto is eating all of the above but with the addition of processed meat (burger, sausages and bacon), pork rinds and processed cheese.
Whilst it is likely you would still lose weight eating dirty keto, it is best to limit eating this way as these foods are lacking in vitamins, minerals and enzymes which are really important for our overall health. Processed foods are higher in sodium and this can lead to inflammation and bloating.
Foods to avoid whilst on the ketogenic diet (clean or dirty): grains, pasta, legumes, beans, root vegetables, any diet / low fat food products, as they are typically highly processed and high in carbs. Fruit should also be limited as it is high in carbs. However, you can eat berries in limited quantities.
It is important that you increase your water intake whilst following the ketogenic diet.