What is “Dirty Keto” and How to do Keto Right

One of the most popular questions I have been receiving lately is “What do you think about keto?” The ketogenetic diet has become very popular due to its potential to help with rapid weight loss. It’s different then other fad diets as the focus is primarily on fats (75% of your daily calories), some protein (20% of daily calories), and a small amount of carbohydrates (5% of your daily calories). The result is you enter a state of “ketosis” where you body is burning fat as its main source of fuel rather than glucose.

This is different from other low carb diets, such as the Atkins diet, as those focus on limited amounts of carbohydrates with no emphasis on fat and liberal amounts of other foods. It is easy to be following a low carb diet but never achieve ketosis.

Dirty Keto follows the same breakdown of fats, protein, and carbohydrates with one key difference – it does’t matter where the macronutrients come from. This has enabled many to use this diet as a way to lose weight while still eating limitless amounts of bunnless bacon cheeseburgers with a Diet Coke. Although this eating pattern may sound tempting, no amount of breadless fast food or artificially sweetened beverages is healthy, even in the presence of weight loss. Micronutrients (vitamins, minerals, antioxidants, etc.) are a key component commonly lacking in the dirty keto eating pattern. These are just as much, if not more, important than the macronutrient profile of ones meal as micronutrients are essential for system function, keeping a strong immune system, and maintaining healthy looking hair, skin and nails.

Benefits of a Ketogenic Diet

Although it is predominantly known for its potential to help with rapid weight loss, nearly a century ago the Ketogenic diet was used as a tool for clinitians to effectively treat patients with epilpsy. It has also been shown to be beneficial in treating other brain conditions including Alzheimer’s, Parkinson’s, and bipolar disorder.

According to this study, a “Spanish Ketogenic Mediterranean diet” (healthy keto with wine, basically) followed for 12 weeks cured people of their metabolic syndrome (high blood pressure, high blood sugar, high cholesterol). In addition, while over 92% improved their liver health, 21% saw complete resolution in their previous diagnosis of non-alcoholic fatty liver disease.

There are also benefits for healthy individuals including:

  • a more stabilized and reduced blood sugar, which will lower the risk of diabetes and metabolic syndrome.
  • improved cognitive performance and decreased brain fog.
  • reduced appetite and cravings.
  • slowed aging through activation of anti-aging and anti-inflammatory biochemical pathways.
  • it provides our cells with a steady source of ketone bodies, which is a cleaner-burning fuel than glucose.

3 Common Mistakes

  • Not eating enough non-starchy vegetables. These are vegetables that are low in carbohydrates and will have a minimal effect on your blood sugar. They should compose at least half of your plate. Examples: peppers, asparagus, tomatoes, any type of leafy green, Brussel sprouts, onions, celery, green beans, broccoli, cauliflower.
  • Eating the wrong types of fat. Obtaining the majority of fat from conventional meat, dairy and ranch dressing is not only unhealthy, but it may not be enough to get you into ketosis. Drizzle your vegetables with extra virgin olive oil and cook your eggs with a little extra butter or coconut oil. Healthy fat sources: avocado, olives, avocado oil, coconut oil, butter, olive oil, tuna, sardines. Refer to this post for more information on fats.
  • Eating too much protein. Because it is a protein-sparing diet, protein requirements are lower than when you rely on carbohydrates for energy. Consuming too much protein could also kick you out of ketosis as amino acids can be converter into sugar when consumed in excess. Limit your meat to 3-6oz per meal.

Sample Menu

Breakfast:

  • Eggs scrambled with spinach, onions and mushrooms, drizzled with olive oil and served with a side of avocado
  • Beverage options –
    • water
    • hot water with lemon
    • black coffee, coffee with stevia, coffee blended with coconut cream
    • unsweetened hot tea

Lunch: Keto Salad

  • Ingredients –
    • 2 cups wild greens (romaine, arugula, kale, etc)
    • 2 hard boiled eggs or 4-6oz smoked salmon
    • 1/2 avocado
    • 1/2 bell pepper
    • sliced cucumber
  • Dressing-
    • olive oil and balsamic vinegar

Dinner: Chicken Thighs with Roasted Brussel Sprouts

  • To cook the chicken:
    • Preheat oven to 350 degrees F
    • Rub thighs with olive oil and sea salt. May also add additional seasonings such as rosemary and paprika.
    • Place on baking sheet and bake until no longer pink, ~30 minutes.
  • To cook Brussel sprouts:
    • Preheat oven to 350 degrees F
    • Place on a baking pan and drizzle with olive oil or cover with butter.
    • Sprinkle with sea salt and turmeric.
    • Bake for 25-35 minutes, until tender.

Have you tried the Ketogenic diet before? How was your experience?

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