Keto, short for the ketogenic diet, is a low-carb, high-fat diet that has gained a lot of popularity in recent years. The goal of this diet is to enter a state of ketosis, where the body burns fat for energy instead of carbohydrates. While the traditional keto diet has been associated with high amounts of dairy and processed foods, clean keto focuses on whole, nutrient-dense foods that provide a range of health benefits.

If you’re a beginner looking to start a clean keto journey, this Clean Keto for Beginners guide is for you. In this article, we’ll cover everything from the basics of the clean keto diet to tips for staying on track and meal planning.

 

What is Clean Keto?

Clean keto is a specific type of ketogenic diet that focuses on consuming whole, nutrient-dense foods while avoiding highly processed and inflammatory ingredients. The goal of clean keto is to achieve the metabolic state of ketosis while also promoting overall health and wellness. Our complete guide on the Best Clean Keto Meal Plan gives you a much more detailed look at the Clean Keto diet.

In traditional keto diets, individuals often rely heavily on processed foods and ingredients that are high in saturated fats and low in nutrients. Clean keto, on the other hand, emphasizes consuming a wide variety of whole foods such as vegetables, healthy fats, and lean proteins.

The clean keto approach also encourages individuals to prioritize high-quality, organic, and non-GMO ingredients. This is because many processed foods and ingredients can be inflammatory and have negative impacts on overall health.

Overall, clean keto is a more holistic approach to the ketogenic diet that prioritizes health and wellness alongside achieving the metabolic state of ketosis.

 

Benefits of Clean Keto

Clean keto offers a variety of potential benefits for individuals who follow this dietary approach. Some of the key benefits of clean keto include:

• Weight loss: One of the primary benefits of clean keto is weight loss. By eliminating processed foods and consuming whole, nutrient-dense foods, individuals may be able to lose weight more easily while also promoting overall health.
• Increased energy: Many individuals who follow clean keto report experiencing increased energy levels. This is because the body is able to efficiently burn fat for fuel, which can provide a sustained source of energy.
• Improved mental clarity: Ketosis has been shown to have positive effects on cognitive function, which may lead to improved mental clarity and focus.
• Reduced inflammation: By eliminating processed foods and focusing on whole, nutrient-dense foods, individuals who follow clean keto may be able to reduce inflammation in the body. This can have a variety of positive impacts on overall health, including reduced risk of chronic diseases.
• Better digestion: Clean keto emphasizes consuming whole foods that are rich in fiber and nutrients, which can support digestive health and promote regularity.

Overall, clean keto offers a variety of potential benefits for individuals who are looking to achieve a metabolic state of ketosis while also promoting overall health and wellness.

 

How to Start Clean Keto for Beginners

Starting a clean keto diet can seem overwhelming at first, but with some simple steps, beginners can get started on this dietary approach. Here are some tips on how to start clean keto for beginners:

1. Understand the principles of clean keto: Before starting clean keto, it’s important to understand the principles of this dietary approach. Clean keto involves consuming whole, nutrient-dense foods while avoiding processed and inflammatory ingredients.
2. Stock up on clean keto-friendly foods: Fill your kitchen with a variety of clean keto-friendly foods, including non-starchy vegetables, healthy fats, lean proteins, and low-carb fruits. Be sure to choose organic and non-GMO options whenever possible.
3. Plan your meals: Planning your meals ahead of time can help you stay on track with clean keto. Create a meal plan for the week, including breakfast, lunch, dinner, and snacks, and shop accordingly.
4. Gradually reduce your carb intake: To achieve ketosis, it’s important to reduce your carbohydrate intake to around 20-30 grams per day. However, it’s important to do this gradually to avoid negative side effects. Start by reducing your carb intake by 5-10 grams per day until you reach your target.
5. Stay hydrated: Drinking plenty of water is essential on clean keto. Aim for at least 8-10 glasses of water per day to stay hydrated and support healthy digestion.
6. Consider working with a professional: If you’re new to clean keto, consider working with a registered dietitian or other healthcare professional to ensure that you’re meeting your nutritional needs and staying on track with your goals.

Starting clean keto can take some time and effort, but with a bit of planning and preparation, beginners can successfully adopt this dietary approach and reap the benefits of improved health and wellness.

 

Tips for Staying on Track

Starting a clean keto diet can be challenging, but there are some tips and tricks that can help you stay on track. Here are some tips for starting your clean keto diet and staying on track:

1. Plan your meals: Planning your meals ahead of time can help you stay on track and avoid making impulsive food choices. Meal prepping and planning can also save time and reduce stress during the week.
2. Keep healthy snacks on hand: Having healthy snacks like nuts, seeds, and low-carb vegetables on hand can help you avoid reaching for unhealthy snacks when hunger strikes.
3. Stay hydrated: Drinking plenty of water and herbal tea can help you stay hydrated and avoid overeating.
4. Find healthy substitutes: Experiment with healthy substitutes for your favorite high-carb foods. For example, try using cauliflower rice instead of regular rice or zucchini noodles instead of pasta.
5. Get enough sleep: Getting enough sleep is essential for overall health and can help regulate hunger hormones, which can help you stay on track with your clean keto diet.
6. Track your progress: Keeping track of your progress, whether it’s through tracking your food intake or monitoring your weight, can help keep you motivated and on track.
7. Find support: Surround yourself with supportive friends and family members or join a community of others who are following a clean keto diet.

By implementing these tips and tricks, you can set yourself up for success on a clean keto diet and stay on track for the long haul.

 

Foods to Eat on Clean Keto for Beginners

When starting a clean keto diet, it’s important to focus on whole, nutrient-dense foods while avoiding processed and inflammatory ingredients. Here are some foods to eat on clean keto for beginners:

• Non-starchy vegetables: Fill your plate with a variety of non-starchy vegetables, such as leafy greens, broccoli, cauliflower, zucchini, and peppers. These are low in carbs and high in fiber, vitamins, and minerals.
• Healthy fats: Healthy fats are a staple of the keto diet. Examples include avocado, olive oil, coconut oil, nuts and seeds, and fatty fish like salmon.
• Lean proteins: Choose high-quality, lean proteins such as chicken, turkey, fish, and tofu. Avoid processed meats and opt for grass-fed, pasture-raised, or wild-caught options when possible.
• Low-carb fruits: While fruits are generally higher in carbs, there are some low-carb options that can be enjoyed on clean keto. These include berries, such as strawberries, raspberries, and blackberries.
• Dairy: Most dairy products can be enjoyed on a Clean Keto diet. Just check the label to make sure there are no added sugars and the food is low in carbohydrates.
• Herbs and spices: Herbs and spices can add flavor and variety to your meals without adding carbs or inflammatory ingredients. Experiment with herbs and spices like basil, oregano, cumin, and turmeric.

Remember to always read food labels and choose organic and non-GMO options whenever possible. With a little creativity and planning, you can enjoy a delicious and nutritious clean keto diet.

 

Foods to Avoid on Clean Keto for Beginners

While there are many healthy foods to enjoy on a clean keto diet, there are also several foods to avoid. Here are some foods to avoid on clean keto for beginners:

• Processed foods: Avoid processed and packaged foods, which often contain added sugars, unhealthy fats, and other inflammatory ingredients.
• Grains and starches: Grains and starches like bread, pasta, rice, and potatoes are high in carbs and not suitable for a keto diet.
• Sugars: Avoid all forms of added sugars, including table sugar, honey, maple syrup, and agave nectar.
• High-carb fruits: While some fruits are low in carbs, others are high in sugar and should be avoided on a clean keto diet. These include bananas, grapes, and mangoes.
• Dairy: While some dairy products like butter and cream can be enjoyed on a keto diet, others are high in carbs and should be avoided. This includes some types of milk, cheeses, and yogurts that have added sugars.
• Legumes: Legumes like beans and lentils are high in carbs and not suitable for a keto diet.
• Vegetable oils: Vegetable oils like soybean, corn, and canola oil are high in inflammatory omega-6 fatty acids and should be avoided on a clean keto diet.

By avoiding these foods and focusing on whole, nutrient-dense foods, you can set yourself up for success on a clean keto diet.

 

Clean Keto Meal Planning for Beginners

Meal planning is an essential part of following a clean keto diet. You can check out our complete guide by clicking here. In the meantime, here are some steps to help you plan your meals for a successful clean keto diet:

1. Determine your daily calorie needs: Before you start planning your meals, it’s essential to determine your daily calorie needs. You can use an online calculator to help you figure out how many calories you need to consume to achieve your goals.
2. Choose your macros: After determining your calorie needs, you’ll need to decide on your macronutrient (macro) goals. On a clean keto diet, you’ll typically aim for 70-75% of your daily calories from healthy fats, 20-25% from protein, and 5-10% from carbohydrates.
3. Plan your meals: Once you know your calorie and macro goals, you can start planning your meals. Aim to include healthy sources of fat, such as avocado, nuts, seeds, and olive oil, as well as protein from sources such as meat, fish, tofu, and eggs. Low-carb vegetables, such as leafy greens, broccoli, and cauliflower, should also be included in your meals.
4. Meal prep: Meal prepping can help you stay on track and save time during the week. Cook in bulk and portion out your meals for the week ahead. Store meals in the fridge or freezer, so they’re easy to grab when you’re on the go.
5. Stay flexible: Don’t be afraid to switch things up and try new recipes or food combinations. Staying flexible can help you avoid boredom and ensure that you’re getting a variety of nutrients in your diet.
6. Use a food tracker: Tracking your food intake can help you stay on track and ensure that you’re meeting your macro and calorie goals. Use a food tracker app or a food journal to help you stay accountable.

By following these steps, you can set yourself up for success with a clean keto diet. Remember to listen to your body and make adjustments as needed to ensure that you’re meeting your nutritional needs.

 

FAQs about Clean Keto for Beginners

Can I follow Clean Keto if I’m vegetarian?

Yes, it is possible to follow a Clean Keto diet as a vegetarian. Simply focus on high-fat, low-carb plant-based foods such as avocados, nuts, seeds, and coconut products.

Is Clean Keto safe for long-term use?

The safety of long-term Clean Keto use is still a topic of debate among health experts. It is always best to consult with a healthcare professional before starting any new diet.

Can I eat fruit on Clean Keto?

Fruit can be high in carbs, so it is generally limited on a Clean Keto diet. However, small amounts of low-carb fruits like berries can be incorporated into the diet.

Do I need to track my macronutrients on Clean Keto?

Tracking macronutrients, specifically carbs, is crucial for staying in a state of ketosis on a Clean Keto diet. However, it is not necessary for everyone. Some people may find success with a more relaxed approach, while others may need to track closely.

How can I get enough fiber on Clean Keto?

Fiber-rich foods such as non-starchy vegetables, nuts, seeds, and low-carb fruits can help you meet your daily fiber needs on Clean Keto. Additionally, supplementing with a fiber supplement may be helpful for some individuals.

Can I eat dairy on Clean Keto?

Dairy is generally allowed on a Clean Keto diet, but it should be consumed in moderation. Opt for full-fat dairy products and avoid high-carb options like flavored yogurt and sweetened milk alternatives.

Can I drink alcohol on Clean Keto?

Alcohol can interfere with ketosis and should be avoided if possible. If you do choose to drink, opt for low-carb options like dry wine or spirits mixed with low-carb mixers.

 

Conclusion

Clean keto is a modified version of the standard keto diet that emphasizes whole, nutrient-dense foods and excludes processed and unhealthy options. It is an effective way to lose weight, improve overall health, and boost energy levels. If you are a beginner, it may seem daunting at first, but with proper planning, dedication, and patience, you can easily adopt the clean keto lifestyle.

To start, it is essential to understand what clean keto is and its benefits. Then, you can begin by following a few simple steps like planning your meals, stocking up on clean keto-friendly foods, and avoiding processed and high-carb foods. You can also use various tips to stay on track and overcome any challenges that come your way.

Remember, it is essential to consult a healthcare provider before starting any new diet plan, especially if you have underlying health conditions or are taking medications. With a little effort and consistency, clean keto can help you achieve your health and fitness goals and live a healthier, more vibrant life.

About the Author

Hello, I'm Brandon, a passionate foodie, clean keto enthusiast, and creator of Clean Keto Meal Plan. I'm dedicated to providing delicious and nutritious recipes that fit within a keto lifestyle. I strive to create meals that are not only low-carb, but also use clean, whole food ingredients for optimal health and wellness. Join me on my journey towards better health through clean eating and a keto lifestyle.