printable keto shopping list
For example, omega-3 fatty acids are essential for improving heart health and reducing inflammation, and they’re abundant in fish and shellfish. Missing out on omega-3s can increase your risk of problems like joint pain, dry skin, and anxiety—even when you’re meeting your macros on keto.   Dirty Keto Food ListUnless you have to, it’s best to steer clear of dirty keto foods. Common examples are:Packaged keto snacks like bars, candies, chips, and cookies Diet sodaVegetable and seed oils (canola oil, soybean oil, corn oil, safflower oil)Processed meats (hotdogs, bacon with added sugars, ham, pepperoni)Bunless fast food burgersProcessed cheeses Margarine Pork rindsThe Differences Between Clean Keto and Dirty KetoFeeling your best on the keto diet, and not just losing weight, starts with prioritizing whole, nutrient-dense foods. That said, the main difference between a clean keto and a dirty diet lies in food quality. People on clean keto consume a wide variety of animal foods, non-starchy vegetables and fruits, nuts, and seeds. Meanwhile, those on dirty keto consume mostly packaged foods and fast food items as long as these fit their macros. Here’s more about clean keto and dirty keto:Fat Loss (Short Term and Long Term) You can lose body fat on clean keto or dirty keto as long as you’re restricting carbs to 50 grams or less per day. This depletes your glycogen stores and mobilizes fat in your adipose tissue. However, following a dirty keto approach can cause weight loss plateaus down the road. Processed foods contribute to weight gain by adding unnecessary calories and sugar to your diet.