Getting Started with the Clean Keto Diet: A Simple Guide to Macros and More

Hey there, health-conscious readers! 🥑 Are you intrigued by the keto diet but wary of its reputation for excessive butter and bacon? Well, you’re in luck! In this blog post, we’re diving into the world of the clean keto diet– a healthier and more sustainable approach to the popular ketogenic diet. Let’s explore how to embark on this journey while paying attention to your macros!

Before we start… If you are wondering what the benefits are to the Keto Diet, check this out.

Clean Keto Unveiled

The clean keto diet is a mindful spin on the traditional ketogenic diet. Instead of loading up on processed meats and saturated fats, clean keto emphasizes whole foods and nutrient-dense choices. The goal remains the same: to achieve a state of ketosis, where your body burns fat for fuel instead of relying on carbs. So, how do you get started?

1. Embrace Whole Foods

The Clean Keto diet encourages whole foods that are packed with vitamins, minerals, and fiber. Just don’t overdo it on the sweeter stuff like, many of the fruits. Natural sugars count as well. Think of leafy greens, colorful veggies, lean proteins, nuts, and seeds. These choices provide a wider range of nutrients and support overall health.

2. Quality Fats Matter

While bacon and butter might have been poster children for keto in the past, we’re pivoting toward healthier fat sources. Avocado, olive oil, nuts, and seeds should be your go-to options. These fats are rich in heart-healthy monounsaturated fats and essential nutrients.

3. Mind Your Macros

Macronutrients (macros) – namely, carbohydrates, fats, and proteins – are the foundation of any diet, including clean keto. Here’s a simple breakdown of your macro targets:

• Carbohydrates: Aim for around 20-50 grams of net carbs per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber doesn’t significantly impact blood sugar.
• Fats: Your fat intake should be about 70-75% of your daily calories. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil.
• Proteins: The remaining 20-25% of your calories should come from protein sources like lean meats, poultry, fish, and plant-based options such as tofu and tempeh.

The BEST way that I have found to help keep you on track is by using an app like MyFitnessPal or MyNetDiary. They have setting for Macros that you can adjust to what you are looking for. Makes it super simple to stay on goal.

4. Stay Hydrated

Proper hydration is essential on any diet. Drink plenty of water throughout the day to support digestion, metabolism, and overall well-being.

5. An Example of a Day of Keto

Here’s a day’s worth of clean keto meals to get you started:

• Breakfast: Scrambled eggs with spinach and tomatoes cooked in olive oil.
• Lunch: Grilled chicken salad with mixed greens, avocado, cucumber, and a drizzle of balsamic vinaigrette.
• Snack: Handful of almonds or macadamia nuts.
• Dinner: Baked salmon with asparagus and a side of cauliflower rice sautéed in coconut oil.

6. Listen to Your Body

Remember, every body is different. Pay attention to how you feel as you navigate the clean keto journey. If you’re feeling fatigued or low on energy, you might need to adjust your macros slightly.

In a Nutshell

The clean keto diet is a fantastic way to embrace the benefits of ketosis while nourishing your body with wholesome foods. By prioritizing nutrient-dense choices and mindful macros, you can achieve your health and fitness goals in a sustainable and enjoyable manner. So, go ahead and savor those avocados and nuts while you embark on your clean keto adventure!

Remember, it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have underlying health conditions or concerns. This content is meant for friendly educational purposes and not meant to be substituted for medical advice.

Here’s to your health and delicious, clean keto eating! 🥑🥦🍳