Clean eating is all the rage right now. But with so many different types of food labeling, it can be confusing to figure out what actually qualifies.
Luckily, a clean ketogenic diet is not hard to define. If you know what clean eating is, then it’s easy to understand how compatible it is with keto. And if you’re new to the concept, we’ll bring you up to speed.
Keep reading to learn what a clean ketogenic diet looks like, its benefits, drawbacks, and tips on starting it. You will also get a free sample meal plan.
A clean keto diet is a low-carb high-fat eating plan that focuses on whole foods and limits or eliminates processed and junk foods.
This should sound familiar. A clean ketogenic diet is actually the same as a standard ketogenic diet! Everyone who adopts this lifestyle should be aiming to eat a diet rich in whole foods and natural ingredients.
In fact, it is only with clean healthy eating that you can truly enjoy all the benefits of low-carb diets.
Nevertheless, it is not required with certain variations of keto, such as the lazy or dirty versions of the diet.
But for the healthiest ketogenic diet, cleaner is better!
Starting a new way of eating is not easy. However, with some notes and tips in mind, you can make the transition more seamlessly.
Here are a few tips for you to consider while starting your journey:
You should eliminate processed foods like:
Foods you can eat on this diet include:
If you have the means, go for the highest-quality foods like grass-fed beef, free-range poultry, and eggs. However, if you cannot afford these foods, stick with what you can manage.
As long as you eat a diet rich in whole foods, you are living a healthy lifestyle.
To prepare for your low-carb journey, fill your home with foods that support your diet.
First, you will buy some freezer-friendly foods:
For your pantry, pick up some dried or canned goods with a long shelf life. Such foods include:
Finally, your fridge will require some fresh produce and dairy products like:
For a healthy day, try this clean ketogenic meal plan from us.
Calories: 1,745 | Macros: 40.4 g net carbs, 69.6 g protein, and 123.6 g fat.
|BREAKFAST||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Strawberry smoothie||Greek yogurt||100g||97||4||9||5|
|Frozen strawberries||1 cup, whole||196||8.2||1||0.4|
|Coconut milk||1/2 cup||223||3.2||2.3||24|
|MORNING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Hard-boiled eggs||Eggs, hard-boiled||2||144||0||12.2||10|
|LUNCH||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Tuna salad||Tuna||142g can||121||0||27||1.3|
|Green onion||1 whole (15g)||5||0.7||0.3||0|
|Avocado||1/2 medium avocado||114||1.3||1.4||10.5|
|EVENING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|DINNER||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Chicken and broccoli||Chicken thighs||100g||440||0||9.6||44.2|
|Broccoli, raw||2 cups||60||7.3||5.2||0.6|
|DAILY TOTALS||1,745 cal||40.4g net carbs||69.6g protein||123.6g fat|
If you are still confused by what this style of keto is about, keep reading as we address some of the common questions you may have.
You can make your diet clean by eating whole nutritious foods and limiting processed foods. Shift away from pre-packaged foods, and start cooking with real ingredients.
You can lose up to 10 lb of weight in a month with this style of eating.
You must, however, maintain a calorie deficit for weight loss to occur. This means you must eat fewer calories than you burn. You can achieve this through physical exercise and eating low-calorie-density foods like greens.
The cleanest way to do keto is to eat whole unprocessed foods. Eat a wide variety of low-carb vegetables and fruits, as well as nuts, seeds, and extra virgin olive oil.
You can achieve clean eating on any diet. That means that you can also follow these guidelines on keto and combine the two. As long as you eat whole foods rich in nutrients, you are eating healthy.
Yes, it is.
If you eat whole foods and avoid processed foods on keto, then it is clean. However, if you eat unhealthy foods low in nutrients and high in calories, your diet is not clean, even if it is ketogenic.
Calorie needs do not change on a keto diet. Adults usually require between 2,000 to 2,500 calories per day to maintain body weight.
Women usually need between 2,000 to 2,200 calories a day, while men generally require 2,300 to 2,500 calories a day. If your goal is to lose weight, you should have a caloric deficit, meaning that you eat less calories than your body burns in a day.
There are many different approaches to this way of eating. Browse our articles to find the one that works best for you!