Let’s be honest, it’s hard to aim for a healthy body composition. From the number of diet saboteurs we face on a daily basis to the many meal plans and supplements that saturate social media, it’s hard to know where to start. You can count or call Jenny Craig, but honestly, when trying to achieve sustainable weight loss, keto was the only thing that worked for me. I know what you’re thinking, “It’s unrealistic to eat little or nothing.” A few years ago I would have agreed. But I’m here to tell you that it works. In fact, many people have found great success by practicing the keto lifestyle, especially the “clean keto.” So what is the “clean keto diet” and how does it differ from the “dirty keto diet”? i’ll tell you
What exactly is a ketogenic diet?
A ketogenic diet (also called “keto”) is a strict diet that limits the number of carbohydrates in your diet. on average, Ketogenic diet macro It should be approximately 55-60% fat, 30-35% protein, and 5-10% carbohydrates. This forces the body to use fat as its primary fuel source.This allows the desired a biochemical process called ketosis.
wait a minute — what ketosis?
in short, Ketosis is when the body breaks down fat for energy It produces ketones in the process. Ketones are a byproduct of fat burning that are produced in the liver and can be measured in the blood. You will need to make sure it is in good condition. Target zone for fat burning.
What are the benefits of entering ketosis?
Believe it or not, there are many Potential Health Benefits of Being in Ketosis — Here are just a few.
One of the biggest benefits of reaching ketosis is that you feel less hungry. In fact, studies show that Being in ketosis has the ability to suppress appetite. A few Studies have also shown a reduction in ghrelin“Hunger Hormone”.
blood sugar control
A number of studies have shown that the ketogenic diet is an effective strategy. Blood sugar management. Essentially, Ketosis helps normalize glucose and can even improve insulin sensitivitywhich is especially great news 37 million Americans I suffer from blood sugar problems.
Are you on a mission to shed a few pounds? You may want to cut down on carbs.ever since Keto is known to suppress appetite, keep blood sugar levels constant When boost fat burningit is not surprising Shown to be superior to other diets for weight lossOf course, no two people are exactly the same.
The difference between clean and dirty keto
After reading about these incredible benefits, you may be ready to hop on the keto train. And it makes sense given the power of a low-carb diet. There are a few things to do – like the difference between clean keto and dirty keto.
What is Clean Keto?
Follow a “clean” diet such as clean keto — means avoiding processed and prepackaged foods. Those following a clean keto diet focus on nutrient-dense whole foods that are ideally organically and sustainably grown. should be 50 grams or less.this number is low enough Induces a fat-burning state of ketosis. The clean keto menu includes:
- grass fed beef
- wild fish
- poultry eggs
- healthy fats (butter, ghee, olive oil, coconut oil, avocado oil, etc.)
- vegetables without starch
- nuts and seeds
- organic meat and cheese
Another great benefit of clean keto is that the foods you’re filling up are Rich in nutrients such as essential vitamins, minerals and dietary fiber – which Can Boost Weight Loss Efforts in the meantime Supports your overall health.
What is Dirty Keto?
Conversely, dirty keto Dirty Keto (also known as lazy keto) is a more flexible version of the ketogenic diet meal plan, allowing more flexibility in food choices. and eat very few carbs, but they don’t limit you to certain types of foods like Clean Keto does. This means you can technically follow Keto (when you do it) dirty) Satisfy your cravings with a keto meal made from processed meats, artificial sweeteners, and highly processed carbohydrates, as long as you stay within your daily macronutrient limit.
Thinking about doing dirty keto? Foods you can eat on this diet include:
- Processed oil (rapeseed oil, vegetable oil, margarine, etc.)
- Processed meats (bacon, cheeseburgers, hot dogs, pork rinds, salami, etc.)
- sugar free diet soda
- roasted or salted nuts
- Prepackaged “Low Carb” Snacks
- Banless fast food burger
- processed cheese
Note: Always check the label when buying these types of unclean keto foods. Avoid excess sodium and sneaky ketosis disruptors like hidden sugar and starchy additives.
Is clean keto better than dirty keto?
The clean version may seem a lot more restrictive and time-consuming than others (*spoiler alert* it involves way too much prep in the kitchen), but it focuses on whole foods. You can also fuel your body with nourishing nutrients because it contains good, quality ingredients. Along with extra sodium and other questionable fillers, Eating highly processed foods comes with many known risks It can adversely affect your health and overall well-being. Reduced focus on healthy whole foods that come from Mother Earth, you don’t get many great nutrients As you get when you select the clean version.
That said, some people opt for keto-friendly instant foods over dirty keto because they help them reach their fitness goals while simplifying their lives. I prefer to go on a diet. With this in mind, it’s easy to see how beneficial dirty keto can be for those who don’t have a lot of time to look for complete low-carb foods. This means that what works for you may not work for your partner, sister, or best friend. Eating clean always wins over eating dirty. Thanks to the wonderful nutrients that whole foods provide, but when the push looms, we have to work with what we have.
So what is the difference between clean keto and dirty keto? Simply put, clean keto is eating natural whole foods that come from the earth. Eat pre-packaged and processed keto-friendly foods without worrying too much about unhealthy food quality. Each version helps you reach your health goalsthe clean version is generally better Nutrient-Dense Foods to Push Your Body into Ketosis while supplying the nutrients necessary for growth. If you’re looking to use keto to promote long-term health or cut out junk food, the clean version is definitely the better choice.
Want to try the ketogenic diet?there are several Potential side effects of following a low-carb diet planSo, if you plan to stick to the diet for a long period of time, it’s a good idea to talk to your health care provider.But once you get the go-ahead and decide which version of keto is right for you, take a deep breath and start your low-carb journey. ketogenic dietbelieve me when I say health is just around the corner – you got this!