First, let’s start with the basics. A keto diet is a high-fat, low-carbohydrate diet that puts the body into a state of nutritional ketosis, where it burns fat for energy instead of carbohydrates. In this state, the body produces ketones, which can provide a more stable source of energy and may offer various health benefits.
In recent years, the ketogenic diet has gained immense popularity and recognition, with many people turning to this high-fat, very low-carbohydrate way of eating in order to lose weight, improve their health, and boost their energy levels. However, with various types of keto diets out there, it can be confusing and challenging to understand the differences and which approach might work best for you. In this article, we’ll explore the various types of keto diets, including high-fat low-carb, high-protein low-carb, “clean” keto, and “dirty” keto.
The high-fat, low-carbohydrate keto diet is the most common form of the keto diet. This approach involves consuming high amounts of fat, moderate amounts of protein, and very few carbohydrates. Typically, this involves eating around 70-80% of calories from fat, 10-20% of calories from protein, and 5-10% of calories from carbohydrates. This translates to no more than 20 grams of net carbs per day. Fox Hill Kitchens is here to help! All of our gluten free, zero sugar products fit wonderfully in the LCHF lifestyle.
Foods that are allowed on this type of keto diet include:
Foods that are restricted on this type of keto diet include:
The high-protein, low-carbohydrate keto diet is similar to the high-fat, low-carbohydrate approach, but with a higher proportion of protein. This higher protein ratio benefits some people who are focusing on lean mass retention and building, along with fat loss. This approach involves eating around 60-70% of calories from fat, 25-35% of calories from protein, and 5-10% of calories from carbohydrates.
For those following a high-protein, low-carb approach, Fox Hill Kitchens offers a variety of keto buns, bagel, crisps and crouton options that are packed with protein and very low in carbohydrates. These products are perfect for anyone looking to add more protein to their diet while still maintaining a low-carb lifestyle. Additionally, having some delicious variety helps one stick to their plan.
Foods that are recommended on this type of keto diet include:
Foods that are restricted on this type of keto diet include:
Clean keto, also known as whole foods keto is a type of keto diet that emphasizes high-quality, whole foods while eliminating processed foods and additives. “Whole foods”are typically found on the perimeter of traditional supermarkets. Including produce, all types of meat, fish and fowl, dairy and eggs. This approach focuses on consuming nutrient-dense unprocessed foods that provide a range of vitamins, minerals, and antioxidants. Focus is on avoiding gluten, grain, seed oils, preservatives, gums and chemical artificial sweeteners. It is important to note that free-range, grass-fed, organic and wild proteins are wonderful but not necessary for following a clean keto approach. This would exclude many people on a restricted budget. Fox Hill Kitchens’ buns, bagels and crisps fit perfectly into a “clean” keto diet.
The main goal of clean keto is to provide the body with nutrient-dense foods while avoiding potentially harmful additives and inflammatory ingredients. By prioritizing whole, unprocessed foods, this approach may help reduce inflammation, support gut health, and improve overall health.
Foods that are allowed on this type of keto diet include:
Foods that are restricted on a “clean” keto diet include:
Dirty keto, also known as lazy keto or the “anything goes” approach, is a type of keto diet that focuses solely on keeping carbohydrates low, regardless of the source or quality of the food. This approach involves consuming high amounts of fat and moderate amounts of protein, while allowing for highly processed, low-carb foods. Many people beginning their low carb journey find starting with some form of a dirty keto approach is the most workable and helps them from straying.
While “dirty” keto may be more convenient and less restrictive than other types of keto diets, it may not provide the same health benefits as a whole foods approach. By not eliminating highly processed foods, this way of eating may increase inflammation, disrupt gut health, and contribute to micronutrient deficiencies.
Foods that are allowed on a “dirty” keto diet include:
Foods that are restricted on this type of keto diet still include:
Ultimately, the type of keto diet that is right for you will depend on your individual goals, preferences, and health needs. If you’re new to keto, it may be helpful to start with a high-fat, low-carb approach and adjust as needed based on your results and how your body feels. Some people find that cutting out major sources of carbohydrates incrementally is a more workable transition physically. For example, cutting all sugary beverages first followed by cutting all sugary deserts and cereals.
If you’re looking to improve your overall health and well-being, a clean keto approach may be a good fit. This type of WOE emphasizes whole, unprocessed foods that are rich in nutrients and can help support gut health and reduce inflammation.
On the other hand, if you’re more focused on weight loss with a nonchalant approach, dirty keto may be more suitable for you. While this eating style is less restrictive and more convenient, it may not provide the same health benefits as a clean keto approach.
It’s important to note that many styles of a low carb lifestyle can be effective for weight loss and improving metabolic health, but the long-term health implications of each approach may differ.
In conclusion, a keto diet is a high-fat, low-carb diet that has gained popularity in recent years for its health benefits, including weight loss and improved metabolic health. There are various types of keto diets, including high-fat, low-carb, high-protein, low-carb, clean keto, and dirty keto.
Choosing the right type of diet for you will depend on your individual goals, preferences, and health needs.
Regardless of the type of keto diet you choose, it’s ultimately important to prioritize whole, unprocessed foods, avoid added sugars and refined carbohydrates, and focus on healthy fats and high-quality proteins to support overall health and well-being.
Fox Hill Kitchens’ gluten-free keto baked goods offer a convenient and delicious way to stay on track with your keto lifestyle, regardless of which type of keto diet you choose to follow. They are a great option for anyone looking for healthy, nutrient-dense, and delicious baked goods that won’t derail their progress.
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