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Sugar can come with different names like dextrose, fructose, sucrose, corn syrup, fruit juice concentrate, and agave nectar. If you find any of these sugar names on a food label, avoid them to prevent a blood glucose spike. Verdict: You’re more likely to enter and stay in ketosis with a clean keto diet. Clean Keto Vs. Dirty Keto? Focus on Whole FoodsClean keto and dirty keto diets follow the same macros (very low-carb, moderate-protein, and high-fat), which makes them useful for weight loss. Doing dirty keto can be beneficial in certain situations where meal prepping is impossible. That way, you’ll still be able to hit your macros. As much as possible though, keep your diet clean by prioritizing whole foods. A clean keto approach doesn’t only lead to sustainable fat loss, but it also supports optimal health. This is because whole foods retain their nutrients and are free from added sugars, trans fats, colorings, and other preservatives. The good news is that keeping a clean eating lifestyle on keto can be made easier through planning and simple meal prep.
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Vitamin EVitamin E is a powerful antioxidant that helps prevent aging and protects fatty acids in your cell membranes from harmful free radicals. Most of the vitamin E in the blood is the alpha-tocopherol type. In high amounts, vitamin E acts as a blood thinner, decreasing the blood’s clotting ability. [19] [20]Keto Food Sources of Vitamin ENuts and seeds, avocados, fatty fish, and fish liver oil are among the richest food sources of vitamin E. The recommended daily intake (RDI) of vitamin E for adults is 15 mg. [21]Symptoms of Vitamin E DeficiencyVitamin E deficiency typically occurs when diseases, such as liver disease or cystic fibrosis, impair the absorption of vitamin E or fat from food. Symptoms of vitamin E deficiency are muscle weakness, numbness, vision problems, weakened immune function, and tremors. Severe long-term deficiency could lead to heart disease, neurological problems, blindness, dementia, and the inability to completely control body movements. [22] Vitamin E ToxicityIt’s difficult to overdose on natural dietary sources of vitamin E, but cases have been reported after people have taken especially high doses of supplements. Overdosing on vitamin E appears to be less harmful than overdosing on vitamins A and D, but medical attention might still be necessary. Vitamin E could have blood-thinning effects that counteract the effects of vitamin K and result in heavy bleeding.
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They’re also highly palatable, which can cause overeating. [9]Verdict: For long-term fat loss, follow a clean keto diet. ConvenienceClean keto meals preppedSome people opt for keto-friendly convenience foods because it simplifies their lives while helping them meet their weight loss goals. They prefer dieting without meal prep. Dirty keto can sometimes be helpful if you
want to stick to a keto diet despite a busy schedule, while you’re traveling, or during situations where you can’t access natural low-carb foods. But if you’re choosing dirty keto for the sole purpose of skipping meal prep and saving time, know that there are lots of clean keto meals that don’t require elaborate meal prep. Verdict: Dirty keto is best only for when you’re running short on time, such as hectic days and emergencies. CostIt’s true that eating healthily can sometimes cost more because a lot of nutrient-dense foods are expensive, for example, grass-fed beef and cage-free organic eggs. This is why some people try to save money by buying cheaper packaged food. However, in the long term, processed foods may lead to health problems like allergies, obesity, cancer, and heart disease. While
this kind of food can be cheap upfront, its negative effects have bigger costs down the road due to hospitalization and medical treatments.
