Clean Keto vs Dirty Keto
So – What exactly is all the debate about clean keto vs dirty keto? They both have a place at the table in a ketogenic way of eating, but the ratio of clean vs dirty is a personal choice. I Heart Keto Mart is here to help you make an educated choice.
Types of Foods
The main distinction between “dirty” and “clean” keto is found in the types of foods that are allowed and forbidden on each diet. Dirty keto encourages a more relaxed, although still low-carb approach that may include artificial sweeteners, processed meats, and other processed foods high in additives and preservatives, whereas clean keto emphasizes whole foods and cooking from scratch. So long as their carbohydrate goals and other macros are met, dirty keto followers are free to eat whatever they want, including junk food and ‘fast’ food.
Healthy Balance of Clean Keto vs Dirty Keto
Clean keto is obviously a healthier choice, but it is not nearly as convenient. I started out very dirty keto – eating almost completely processed foods, and the weight still fell off of me; however, I noticed that I did not feel as good as when I ate clean keto foods. As I got my carb addiction under control, I was able to start eliminating all of the processed foods that are “dirty” and started eating mostly whole foods. I am now 90% clean / 10% dirty. I think even 80% clean / 20% dirty is a healthy ultimate goal.
Additives and Chemicals
The problem with processed foods is all of the additives and chemicals that are added. If our keto diet consists mostly of these heavily processed foods, our bodies must filter out all of the additives, and most of us have adverse reactions and sensitivities to many of these additives.
Side Effects
I notice when I eat mostly clean, I have less inflammation, clearer brain function, less fatigue, less eczema, and less anxiety. As a result, I think long and hard about if I really want all of the negative side effects that come from indulging in convenience. There’s no denying that the flexibility that Dirty Keto provides is appealing to some people and that the dirty keto diet’s short-term results are enticing and beneficial. Dirty Keto; however, is not typically a long-term solution to wellness issues.
By eating mostly processed convenience low-carb foods, dietary sources of vitamins and minerals are severely limited, and the risk of those pesky mental and physical side effects becomes more prominent over time. Eating at least 80% clean keto offers a more long-term, nutritionally-sound approach that can support an individual’s weight loss goals and promote improved health and well-being.
The Choice is Yours
Whatever you decide, cutting down on carbohydrates and sugar is a good start! As you become better acclimated to the low-carb / keto lifestyle, you can make little changes to continue to tweak your health and move toward the ultimate healthy lifestyle you long for! You’ve got this!