in today's video we're going to be talking about the difference between the dirty keto
and the clean keto diet the keto diet is a way of eating that is high in fat and low in
carbohydrates the benefits include rapid weight loss increased energy and reduced inflammation
now the keto diet as a whole flies in the face of what the mainstream tells us we should be eating
to lose weight and be healthy the narrative is that fat is bad and we need to reduce the amounts
in our diet in order to lose weight but the keto diet debunks this entirely anyone who has tried
the keto diet will tell you it is extremely effective for weight loss and that is not even
taking into consideration all the other ways it can improve your health from reversing type
2 diabetes and insulin resistance to reducing joint and muscle pain caused by inflammation
but with all that being said there are a few different ways to eat a keto diet and some of
them are healthier than others so in today's video we're going to be talking about the dirty keto and
the clean keto diet the pros and the cons of each approach and make sure to stick around until the
end because we're going to talk about why you might not be seeing results on the keto diet
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
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start your free trial today all right the topic of today is dirty keto verse clean keto and well i do
not really like using the words dirty and clean to describe foods or diet i'm not one of those people
who thinks that there's no such thing as a bad food and that we can eat everything in moderation
yeah that's not me there absolutely are good foods and bad foods although you might be surprised by
what i deem to be healthy and unhealthy so stick around for more on that and there are
also foods that fall in the middle and you know what it's okay that there are good and bad foods
now before you come at me in the comment section hear me out now i'm gonna go on a bit of a tangent
here before we get into it and i think it is an important tangent but if you want to skip ahead i
always have time stamps on the progress bar so you can get to whatever part of the video you need to
so i consider bad foods to be foods that are negatively impacting our health and then obviously
good foods are foods that are positively impacting our health and of course there are foods in the
middle that aren't really doing much one way or the other iceberg lettuce would be one example
of a food that isn't having an impact either way it has next to no nutritional value but it is also
mostly water and very low in calories so it's not as though it is a food that is filled with empty
calories now just because there are good foods and bad foods does that mean we should feel guilty
when we eat bad foods no absolutely not we can acknowledge the food is not serving us nutrition
wise and also acknowledge that it might be filling another need maybe we are at a birthday party and
want to have a slice of cake no we shouldn't feel guilty no we shouldn't stress over the ingredients
having that cake is part of the experience of being with friends and celebrating
i think it is dangerous to say that there is no such thing as good foods and bad foods and that
everything can be eaten in moderation because we as humans are not wired to eat hyper palatable
foods in moderation we are biologically engineered to seek out and eat energy dense foods and our
receptors are highly stimulated by sweet foods because for our hunter-gatherer ancestors these
foods were hard to come by the problem is is that now we have access to these hyper palatable foods
24 7. but we are still wired the same way we have constant access to foods that have been engineered
so you cannot stop eating them and this is why everything in moderation doesn't work
diets that restrict certain groups of food such as carbs fat animal products plant products these
have been shown in studies to be more effective for weight loss than diets that just say to reduce
consumption overall anyways a bit of a rant but i cannot stand the everything in moderation argument
diana rogers who is a registered dietitian has a great blog post on this topic
which i will link in the description box if you want to check it out afterwards
if it really were as easy as eat less move more we wouldn't be in the middle of an obesity epidemic
now how does this tie in with dirty keto and clean keto we'll get to that in a second but first let's
define the two dirty keto dirty keto is when the only thing you focus on is macros keeping fat high
and carbs low there's no concern for food quality or limiting processed foods someone eating a dirty
keto diet might include a lot of fast food or takeaway which is often cooked in vegetable oils
no sugar sodas with artificial sweeteners processed foods with artificial sweeteners so
cheeses keto bars and other ultra processed snacks sugar-free syrups again with artificial sweeteners
and conventional mayonnaise made with vegetable oils now i really want to stress that the issue
with dirty keto is not that it is high in animal products it's not that it's high in saturated fat
which is what you might have thought dirty keto meant but the cons of dirty keto actually come
more from the ultra processed foods the artificial sweeteners and especially and this is key to hear
the inflammatory vegetable oils now we will come back to this in a bit
and why vegetable oils can completely derail your progress but first let's talk about clean keto
clean keto i consider clean keto to be when you focus on high quality ingredients while still
hitting your macros and this means eating mainly whole foods someone eating a clean keto diet might
include high quality protein such as grass-fed beef wild-caught salmon and pasture-raised eggs
low-sugar fruits such as avocado olives and berries non-starchy vegetables cooking with
healthy fats such as ghee and tallow and avoiding vegetable oils and if they are using a sweetener
using stevia or monk fruit basically the focus is on quality versus just the quantity of macros so
now let's talk about how this ties in with good and bad foods and what specifically is wrong with
vegetable oil now look i do think there is a place for dirty keto i do think that clean
keto is obviously healthier but for someone who is just starting out and transitioning
from the standard american diet dirty keto can be a good stepping stone and i know that a lot
of people can have great success especially when it comes to weight loss eating this way
there are numerous testimonials of people losing huge amounts of weight eating a dirty keto diet
and that's fantastic but where it becomes an issue is when it comes to inflammation
because one of the most inflammatory foods is hidden in a lot of processed keto foods
that are often eaten in high quantities on the dirty keto diet and the inflammation
this causes can stall your weight loss although not always and it can cause joint muscle pains
it can also cause digestive issues and it can even increase your disease risk
because chronic inflammation is at the root of heart disease ibs arthritis and more whereas a
clean keto diet that focuses on whole foods is actually going to be anti-inflammatory now why
is vegetable oil a problem you might be asking and what oils exactly am i referring to vegetable
oil is an umbrella term that covers about 10 different types of oils and ironically none of
them are actually vegetables vegetable oil is a clever marketing term used to make these oils
seem healthier when in reality they are not these oils include soybean oil grapeseed oil canola oil
corn oil rice bran oil and sunflower oil to name a few and these oils are mainly polyunsaturated fat
which is the type of fat we should only be consuming in small quantities
but unfortunately 99 of processed food is packed with it and this includes processed keto foods
but how exactly do these oils cause inflammation polyunsaturated fat is a type of fat that is
extremely unstable when it is isolated and exposed to heat light and oxygen and to get
these oils out of the plants they come from they have to go under extreme heat and processing
and this processing means they are almost always rancid by the time you buy them off the shelf
the reason they taste and smell like nothing is because they have been stripped of everything
to hide the fact they are rancid consuming oxidized oils causes dna damage which leads to
chronic inflammation on top of that the processing of vegetable oil is how trans fat is created
trans fat being added to food was banned by the fda in 2018 but even if trans fat is listed as
zero on the label companies are legally allowed to record anything under 0.5 grams as zero
two studies that analyze vegetable oils found that 0.4 to 4.2 percent of the total fat content
was trans fat which is a lot of trans fat and to add to the problem further these oils are also
extremely high in omega-6 which causes further inflammation i'm sure you've heard of omega-3
and omega-6 before and these are both types of polyunsaturated fat omega-3 is anti-inflammatory
and omega-6 is inflammatory both are essential but we want to consume them in balance and most
people are consuming way more omega-6 than omega-3 and the number one source of omega-6 in our diets
is vegetable oil and honestly removing these vegetable oils from your diet can make such a
difference in the results you see on keto it is such a simple tweak but it can be the difference
between a weight loss stall and you losing the pounds effortlessly once your inflammation goes
down and i do have another video that goes more into this topic it talks about good and bad fats
on keto i will link that above if you want to check it out afterwards so in summary dirty keto
only focuses on macros and is no concern for ingredient quality and while this can
work for weight loss it can also stall your weight loss and it can be inflammatory which
can lead to other problems eating clean keto and focusing on whole foods can make a big difference
in your results now before we wrap up this video i'm going to take a quick moment to tell you
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video anyways guys that's all i have for you today let me know in the comment section down
below if you eat a dirty keto or clean keto diet did you get better results on one or the other
let me know down below i love chatting with you guys in the comment section so even if you just
want to say hi i really appreciate it if you guys did enjoy this video you might also like my video
on common causes of a weight loss plateau on keto which you can check out here if you want
to catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivore diet coaching programs you can find them here thanks guys i'll see you next time bye