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Here’s more about these two dietary approaches, a list of clean keto vs. dirty keto foods, and, more importantly—which approach is right for you. What Is Clean Keto?The clean keto diet or clean keto focuses on real, unprocessed foods or foods that are close to their natural state. Eating clean allows you to get as many nutrients as possible. At the same time, you’re avoiding added sugars and food additives like monosodium glutamate (MSG), artificial food coloring, and carrageenan (a
thickener and preservative). Clean keto foodsAdopting this practice doesn’t just keep your body fit, but it also helps you avoid allergic reactions caused by food additives, and lowers your risk of disease. [4]Clean Keto Food List Whether you’re
trying keto for the first time or are looking to clean up your keto diet, here’s a list of foods to meet your macronutrients: Red meat: beef, lamb, pork, veal, goat, venisonPoultry: chicken, turkey, duck,
goose Fish: salmon, mahi-mahi, mackerel, tuna, sardines, troutSeafood: lobster, crab, clams, shrimp, musselsVegetables: leafy greens, broccoli, cauliflower, eggplant, green beansFruits: avocado, berries (strawberries, raspberries)Herbs and spices: onion, garlic, sea salt, pepper, cumin, curry powderNuts and seeds: almonds, macadamias, pecans, chia seeds, flax seedsFats and oils: olive oil, avocado oil, coconut oil, butter, ghee, lardWhat Is Dirty Keto? The dirty keto diet or dirty keto (also called lazy keto) includes low-carb processed foods ranging from canned goods to processed meats to chips. Getting packaged foods can
mean less time in the kitchen while also making sure you hit your keto diet macros. However, relying on convenience foods for your nutrition can sometimes do more harm than good. For starters, a lot of processed foods contain empty calories, meaning they have too little or no nutrition (vitamins, minerals, protein, and healthy fats). Your body needs the right amounts of nutrients to function properly and thrive.
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. [8]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. 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.