"The keto diet is so popular right now because it's known for fast fat loss," says Kim Perez, a nutritional therapist with Kettlebell Kitchen. (Just look at how the keto diet has transformed Jen Widerstrom's body in just 17 days.)
However, the source of the fat you eat is not necessarily of concern if you try to lose weight The keto diet – if you are still in the ketosis, it is probably still "working", says Perez. For example, bacon cheeseburgers have high fat and protein content and low carbohydrate content, so the body's ketosis state is not compromised. That means technically they meet the keto diet parameters, and you can still lose weight. (Although it is widely known at this point that burger is certainly not a health food.)
"Current research does not tell us much about the long-term effects of such a high-fat diet," says registered dietician and Arivale coach Jaclyn Shusterman, RDN , CD, CNSC (Although initial research indicates the keto diet is not healthy in the long run.) "If you follow a keto diet, remember that there are healthier and less healthy ways to follow this diet, "she says.
"To uphold the rights of you should always support your health," says Perez. "At some point you will pay for the food you eat." Type the difference between clean and dirty keto.
Clean Keto vs. Dirty Keto – and Why It's Important
Clean Keto is like a keto diet that's just eating. It focuses on whole, unprocessed foods high in fiber and low in carbohydrates – but still filled with other nutrients, such as avocados, green vegetables, coconut oil and ghee, says Josh Axe, DNM, CNS, DC has used the diet for 13 years and refers to "Dirty Keto" in his book Keto Diet .
Dirty Keto on the other hand, follows the keto diet and its carb restrictions without actually keeping away from unhealthy foods. "The Dirty Keto approach involves a lot of meat, butter, bacon and ready meals / ready meals," says Perez. This includes seemingly healthy things like protein bars, shakes, and other snacks that are sugar-free and low in carbohydrates. These foods are not produced in terms of health because "when diets are in vogue, companies are trying to make money by producing processed foods," says Perez. (Related: Why a Dieter Hates the Keto Diet)
"When people go on a diet, they tend to focus on the unhealthy part or ask the question," What can I do with it? "Ax says." The other day I saw something on the internet called "The Ultimate Keto Recipe", which took conventional cheese, fries in butter and put bacon in the middle. "
As a longtime advocate of the keto diet He said The popularity of Dirty Keto is worrying: "I do not want people to lose weight ; I want people to heal, "he says," If you follow the principles of the keto diet to get into ketosis, it can be healing in many ways. "The research has potential links between a strict keto diet investigated for the treatment of PCOS, epilepsy and other neurological disorders.
And yes, you should take care of it, even if you lose weight "dirty" version of the keto diet.
"The biggest basis of weight loss is the Health, "says Perez." If you have inflammation, if your bowel is unbalanced, your hormones are off, your blood sugar is off – all of these things will make weight loss much harder and make weight loss much more difficult.
Eat: Clean Keto Food
Saturated Fats: Dr. Ax recommends keeping nutrient-rich, healthy fats on hand, such as monounsaturated fats like avocados, coconut oil, ghee and nut butters Shusterman says that cooking with olive oil, avocado oil or walnut oil provides healthier fats than butter, though all are ketofreund.
High-fiber Vegetables: Lots of vegetables have lots of fiber, which makes up their net carbohydrates Very low. "Foods such as broccoli, cauliflower, kale, romaine lettuce and asparagus are almost pure fiber, so you can eat as many as you like," advises Dr. Ax. To combine the vegetables with fat, bake it in butter, fry in coconut oil or steam and eat with guac or tahini. (See: This study on carbohydrates – and fiber – makes you think about your keto diet.)  Clean Hydration: Drink plenty of water, herbal tea and green vegetable juice, says Ax. Hydration is important if you start with the keto diet, as you remove a lot of sugar and sodium from your diet.
Eat the Rainbow: If you've found a few keto meals that are right for you, you might be tempted to repeat them. However, it's important to eat products that are made up of a variety of colors to make sure you get a good selection of vitamins and minerals, says Perez. (Read more here: Why you should eat products of all colors)
skip: Dirty Keto Foods
Pre-packaged and Processed Keto Diet Food: Just because packaging on some processed foods and snacks boasts, keto Being friendly does not mean that eating it is a good idea. "Artificial foods are filled with chemicals and can disrupt your gut bacteria and even affect your brain," says Perez. She says, above all, to avoid artificially sugar-free foods such as chocolate protein bars (which are often sweetened with sugar alcohols). "You're better off having a piece of high-percentage dark chocolate if you want a treat," she says.
Full Fat Dairy: Excessive use of high-fat dairy products (such as full-fat cheese) can lead to an extremely saturated diet that carries the risk of cardiovascular disease, says Shusterman. "If most of the foods you choose are heavily used or filled with saturated fat, you're probably eating an unhealthy diet," says Shusterman.
Processed and Red Meat: Shusterman also encourages limiting processed and red meats (such as sausage, bacon and beef) in favor of less processed, lean options such as fish and poultry. "Like salmon, fish provides omega-3s, an essential fat in our diet and a great source of protein," says Shusterman. If you want to eat red meat, Ax recommends buying only grass-fed and organic meat. "When cows are fed with grain, they are full of omega-6 fats, which is anti-inflammatory," he says. (Read more about omega-3 and omega-6 fatty acids.)
What you should know before you try keto
Even though the keto diet is praised as critically as it may be You might think twice about it. Try it out. First, Shusterman says active women may find that their performance and energy levels suffer from a low-carbohydrate diet.
"It is well known that the brain's first preference for energy is carbohydrates, which are extremely limited in a keto diet, so that some people may feel foggy or not quite feeling," warns Shusterman. (That's just one of the drawbacks of the keto diet.)
You also need to be careful if you include carbohydrates in your diet after keto. Shusterman says some of her patients find it hard to regain a balanced diet after a keto. She points out that working with a registered nutritionist can help make the transition successful. (See: How to Safely and Effectively Get Out of the Keto Diet)
Perez says that "experimenting is important," but emphasizes that it is important to do your research – not just to try the diet, because it does is trendy. "If it does not work for you, it will not work for you, and if it works, great," she says. "Everyone is so different, so sometimes you have to play around."