Wondering how to eat clean while on the ketogenic diet? Here we’ll give you 6 low carb clean eating tips so that you can eat keto and lose weight while still eating organic foods on the keto diet.
Clean eating calls on us to change our way of living to improve our health. Low carb clean eating is a great way to lose weight or maintain a healthy weight. Mixing these two lifestyles can have a very positive impact on your overall health.
While many naysayers may try to label this way of eating as a tagline, fad or “a latest craze” diet, low carb clean eating continues to receive praises for its impact on people’s lives.
It challenges you to make healthier decisions about what it is you put into your mouth. It forces you to ask the hard question – am I eating food real food or food that comes from nature?
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Low Carb 101
Whenever you think about choosing a diet plan, there are several questions that usually runs through your mind. You want to know how fast the weight will come off, whether or not you can stick to it, and how it will impact your
The low carb ketogenic diet is a top choice of diet for many people these days, and there are five big reasons why.
The first is that you don’t have to give up flavorful foods. If you’ve ever been on a
But Keto allows you to keep the fat and flavor in your diet, so you’re not banned from having cheese, flavorful, fatty meats or other delicious foods.
Hunger is one thing that can turn dieters away from a plan. That however is not a problem on a Keto diet b
The third reason Keto is a hot choice is that weight loss is fast. Everyone wants the diet process to be over with as soon as possible. When you’re following a Keto plan, the weight melts off quickly because your body is burning fat stores instead of carbs for fuel.
The fourth reason Keto might be the plan you choose is that it’s easy to modify anywhere. Being on a diet is hard enough. Having to follow a difficult plan when you’re eating out or traveling or visiting friends and family makes you want to quit.
But with Keto, you can easily order off any menu or pick and choose from any family meal and have a simple, low carb, ketogenic meal. When you leave off the breading and sauces, sticking to a meat and low carb vegetable, you’ll easily stay on plan.
It’s not all or nothing with keto, which is the fifth reason why so many love this way of life. Whenever many people succeed on a diet, they usually get off of it, and then regain the weight.
With keto, you can simply modify and adjust your carb intake to allow you to maintain the weight you’re currently at. You’ll raise your carb intake to 50 or even 100 carbs per day and not have to worry about yo yo dieting, like so many other plans cause.
This way of life enables you to enjoy a plethora of health benefits including the prevention of heart disease, stroke, type II diabetes, and some forms of cancer.
Low-carb, clean eating can improve your mood and boost your energy levels.
What constitutes a “low-carb diet” may vary depending on who it is you ask.
Eating Well suggests that at a minimum, you should aim for a minimum of 40 percent of your calories to come from carbs or 50 grams per day.
This balance ensures that you maintain a healthy distribution of nutrients in your diet. Most keto dieters will challenge you to aim for a lesser carb count, possibly around 20 grams per day.
Certainly, if you are following a ketogenic diet for
How Low Carb Clean Eating Works
Should you choose to embark on this method of eating, there are a few principles associated with low carb clean eating that you will need to consider.
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Stick with Whole, Natural Foods
Your goal should be to stick with whole, natural foods or eating foods as close as possible to how they are in their original state while avoiding highly processed foods that come in a package, box, bag or can.
Clean eating experts remind us however that there are a few exceptions to this rule. Frozen veggies in a bag, for example, are not necessarily a bad thing.
Also, your goal should be to eat whole, natural foods most of the time. The keyword here is most. In all likelihood, you will deviate from this standard voluntarily or involuntarily a few times.
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Go for the Unrefined Foods in Place of Refined Foods
If you are genuinely trying to stay in the low-carb zone, even clean carb-laden foods like beans or whole grains will be off limits to you.
However, if you do decide to eat carby foods, look for the clean varieties with the lowest carb count. Plan out your day so that they fit within your macros and reduce your portions of these foods to keep the carb count low.
Shirataki rice or noodles can be an option for you if you are looking to eat rice or noodles that do not have any carbs.
It is suggested that if you do deviate from the hard rule of avoiding highly processed foods, make a conscious effort to choose the option of the least processed food option.
Reduce Processed Salt and Sugar Intake
When you choose to follow a low carb clean eating practice, you naturally reduce your salt and sugar intake.
While you will need to increase your salt intake, this should be naturally salt with sodium so that it helps to replenish your electrolytes that are easily depleted on a low carb diet.
Your goal is to avoid foods that contain all forms of processed sugar and even those that claim to be sugar-free including cookies, cakes, sodas, diet drinks, and juices as much as possible.
Studies continue to show that sweeteners are not necessarily having the positive impact in the way of reduced sugar as once thought.
Your best option will be to stay away from these foods or minimize your interaction with them. The great thing about following a low-carb diet is that it reduces your craving for sugar over time.
There are also great natural sweeteners that you can use on the keto diet that will not spike your insulin levels like sugar does.
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Avoid Artificial Ingredients
Clean eating encourages you to eat real food and banish the fake stuff which contains a bevy of additives, artificial colors, and preservatives.
Again, stay with the mantra of eating foods that are as close to their natural state as possible.
To keep keto as simple as possible, create your meals with the following in mind. One protein + one veggie + one fat. This can be as lavish as a premium fatty cut of steak with asparagus and half an avocado or as simple as canned tuna with creamed spinach. The cream cheese is your fat here as well as the fat from the tuna.
Revisit Your Coffee and Tea Habit
If you are one who cannot drink a cup of coffee without a dash of sweetness and a splash of creamer, you may want to take
Over time, you should make it a goal to slowly decrease the frequency in which you add these condiments to your coffee.
If you simply like the rich creaminess in your morning coffee, replace these ingredients with keto approved sweetener and a splash of heavy whipping cream.
Drink More Water
You may notice that your water intake will increase thanks in part to the requisite reduction of sodas and juices in the world of low carb clean eating.
Increasing your water consumption will have several positive effects on your body including more energy and the sense of fullness. Not a fan of water?
There are several ways to give your water flavor. Try adding slices of citrus fruit like lemons or lime to your water for a bit of taste. You may also want to add electrolyte powder or drops to your water to help manage the deficiencies on the keto diet.
Plan Ahead for Success on Your Clean Eating Keto Diet
There’s a saying that goes, “If you fail to plan, you plan to fail.” Nothing could be more fitting for those on a Keto diet. Of course, it is possible to fly by the seat of your pants and make decisions at each meal, but in the very beginning, that might be hard to do.
It’s best to have a little structure
The first thing you want to do is educate yourself on what you can and can’t have carb-wise and try to eliminate or replace those items in your kitchen. For example, you may not want to give up your coffee, but as above, you’ll need to replace sugar with a keto-friendly sweetener.
You’ll want to plan for snacks on the go that work well with your keto plan, rather than relying on fast food stops or convenience stores that are packed with processed foods. Take with you boiled eggs, bags of pecans or string cheese to munch on.
Get set up with a carb tracking tool such as Carb Manager, where you can track the amount of carbs you’re consuming.
You’ll want to prepare for the beginning of your journey – the mental cravings and old habits can be hard to overcome if you’re not ready. You may even need to get some supplements to tide you over from keto flu if you suffer from that.
You definitely want to plan for some variety, too. Don’t get stuck eating scrambled eggs seven days a week, for every meal. You’ll burn out. Plan on some creative ways to make meals low in carbs – and learn which foods taste best to you, such as a chocolate mousse fat bomb as a special treat.
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Don’t worry that the diet is
These are a few principles of low-carb clean eating. Take your time adopting this way of eating. Begin with slow changes. Sweeping changes can be overwhelming so establish a plan that allows for a gradual transition.
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