If there is one buzzword that’s been going around lately, it’s keto. From movie stars to your next-door neighbor, it seems as though everyone has been trying out this new diet.
But a lot of people don’t know what a keto diet really is. Some consider it a lifestyle change, while others say it’s a form of a cleanse. What’s the truth? Is the keto diet a type of cleansing?
Before we can understand whether or not keto is a type of cleansing, we first need to look at what the keto diet and a cleanse are. By knowing the structure of keto and cleansing, you can understand why it may or may not be considered a cleanse.
First Things First: What is the Keto Diet?
The basis of the keto diet consists of very few carbs and a whole lot of fat. Of course, when fat is mentioned, they are referring to healthy fats such as those found in avocados and olive oil. It is considered an extremely low-carb diet.
How Does a Keto Diet Work?
Plenty of people have had much success with a keto, or ketogenic, diet. But how does it work? Well, eating fewer carbohydrates and up taking fat consumption causes the body to produce ketones.
These ketones help the body go into a metabolic state known as ketosis. In ketosis, fat is burned for energy rather than carbohydrates. In fact, ketosis will leave a person burning fat 24/7.
What Do You Eat on the Keto Diet?
The keto diet is rigorous when it comes to foods. Remember, the focus is on eating high fat and low-carb diet. That being said, here are some of the best things to consume on a keto diet.
● High-fat proteins. Protein should come from high-fat sources only. Some of the best high-fat protein sources include grass-fed beef, salmon, eggs, and bacon. Non-meat protein sources with high fat include Greek yogurt (full-fat) and cottage cheese.
● Low-carb vegetables. Vegetables are a significant part of a keto diet, but they should be restricted to low-carb options. Some of the top picks are asparagus, broccoli, spinach, cauliflower, bell peppers, and zucchini.
● Berries. Fruits should not be a significant part of a keto diet. However, some
consumption of berries in moderation is acceptable.
● Healthy fats. Of course, a keto diet’s primary food source is healthy fats. Healthy fats are found in items such as butter, ghee, avocados, and nuts. Furthermore, they are found in an assortment of oils including olive and coconut.
● Cheese. Cheese may also be consumed in moderation. The best options for cheesy goodness on a keto diet include cream cheese, Swiss, and Gouda.
Benefits of a Keto Diet
Many benefits can come from following a keto diet. The most significant advantage is that it cuts down on hunger.
By cutting carbohydrates and focusing on almost purely protein and fat consumption, they eat fewer calories in the long run by eating fewer foods. In turn, weight loss occurs more quickly.
Some of the other advantages of following a keto diet include:
● A decrease in abdominal fat. The abdomen is one of the most challenging areas to lose weight. However, with a low-carb diet such as keto, abdominal fat is lost quickly. This reduces the chance of potential diseases such as type-2 diabetes and heart failure.
● Increase of good cholesterol. Good cholesterol is necessary for fighting off heart disease. One of the best ways to consume good cholesterol, or High-density lipoprotein (HDL), is to consume fats. That said, it’s easy to see why a keto diet encourages increased good cholesterol in the body.
● Lower blood sugar and insulin levels. Many people suffer from insulin issues and high blood sugar. Well, consuming fewer carbohydrates allows one to have lowered blood sugar levels. This helps the insulin to remain balanced. In turn, diabetes and other related issues are diminished.
● Lower blood pressure. Another common issue in today’s world is high blood pressure. High blood pressure is a leading cause of several ailments. Furthermore, high blood pressure can result in stroke and kidney failure. A keto diet can lead to lower blood pressure, which reduces the chances of these harmful occurrences.
● It may help certain brain disorders. A keto diet has been found to help those who have epilepsy. Keto diets may also benefit other brain disorders such as Alzheimer’s and Parkinson’s disease.
Of course, there are a few downsides to a keto diet. One of the biggest concerns is the keto flu. The keto flu occurs initially when starting a keto diet. The lack of carbohydrates can cause irritability, headaches, inflammation, tiredness, and swelling. While it is uncomfortable, it doesn’t last forever. You can reduce the effects by starting a keto diet slowly.
What is a Cleanse?
Aside from keto, another buzzword you have likely heard about is a cleanse.
Now, first and foremost, we have to get one thing out of the way: a cleanse is not the same as a detox. Although the two words are used interchangeably, they are not, in fact, the same thing.
A cleanse can best be surprised as a dietary change. The dietary change can be simple or more severe.
However, cleansing does not include fasts of any type. Fasting, whether water, juice, or soup/smoothie fast, is part of a detox plan that only occurs for a few days.
On the other hand, a cleanse can last for months or forever.
How Does a Cleanse Work?
A cleanse will begin with a clean diet. This means a diet that is free of sugar, alcohol, and processed foods.
Sometimes, a person will use a cleanse to find out any possible food allergies that they may have. In this circumstance, the individual may also cut out allergenic foods like eggs, meat, soy, and dairy.
During a cleanse, the focus is on fruits, vegetables, lean proteins from sources like fish and nuts, and healthy fats.
These ingredients are meant to encourage the body’s natural detoxification process.
Is Keto A Type Of Cleanse?
Now that you understand the keto diet and a cleanse, it’s time to answer the significant question: Is keto a type of cleanse? The simple answer is yes; it can
be.
Since the keto diet focuses on clean food sources, it can undoubtedly be described as a cleanse.
However, cleanses and keto doesn’t exactly go hand-in-hand. That is why it is best described that keto can be a variation of a cleanse.
For example, some cleanses won’t include dairy products or meat. However, a keto diet contains plenty of high-fat protein sources like grass-fed beef and cheese in moderation.
One must also consider the two variations of a keto diet: a clean keto diet and a dirty keto diet. A clean keto diet can be referred to as a modified cleanse.
A dirty keto diet would not be considered a type of cleanse.
What is a Clean Keto Diet?
A clean keto diet is a way that the ketogenic diet was meant to be. The clean keto method emphasizes eating nutrient-dense and quality foods.
The total daily consumption should include no more than 50 carbs per day. Furthermore, protein intake should be restricted to 15% to 20%, with a fat intake of 75% or more.
During a clean keto diet, the body enters ketosis readily. This is done by consuming healthy fats. It also restricts carbohydrates.
On a clean keto diet, one cannot consume rice, potatoes, bread, pasta, and fruits besides berries. Processed foods are also not recommended. However, they are allowed as a treat every once in a while.
What is Dirty Keto?
Dirty keto, which is also referred to as lazy keto, is another type of ketogenic diet.
The dirty keto diet still focuses on a diet low in carbs but high in healthy fats. However, the food sources are not as nutritious. Therefore, while ketosis is yet reached, not all the benefits will be achieved.
The most significant difference between a clean and dirty keto diet is that deity keto includes processed and packaged foods.
This goes against cleansing rules, which is why dirty keto is not considered a type of cleanse.
Unfortunately, though, dirty keto is becoming more popular.
This is because plenty of dieters struggle with finding keto-friendly foods on their own. Others may simply not have the time to create clean keto meals and snacks.
Therefore, they turn to packaged and processed keto foods to achieve ketosis.
One of the significant drawbacks of a dirty keto diet is that they typically contain high sodium levels.
Therefore, someone struggling with high blood pressure won’t receive the benefit of lowered blood pressure. Lower blood pressure would have been achieved if the individual focused on a clean keto diet instead.
A lot of packaged and processed foods also contain additives.
These additives may make it a challenge to achieve ketosis. Moreover, it may make it harder to stay in ketosis. Without ketosis, the specific benefits of the keto diet are not applicable.
This includes lowered blood sugar, better insulin levels, and weight loss – especially around the midsection.
Bottom Line
A clean keto diet can be used as a type of cleanse. It can be used as a cleanse because it is a dietary change. The focus is to change the diet entirely, removing bad foods, and replacing them with nutrient-dense options.
However, keep in mind that the rules of keto and a typical cleanse are a bit different. A keto diet is far more rigorous and emphasizes high fat and low carbs. A regular cleanse isn’t so picky about the numbers as a keto diet.
The best thing to do is to consider your goals. If you’re trying to eat healthier and encourage detoxification, then a typical cleanse is beneficial. If you’re looking to change your diet to lose weight and get rid of specific problems such as high blood pressure and blood sugar, keto may be a great choice.
Always consult with your doctor before starting a cleanse or keto diet. Some individuals will not be able to partake in a keto diet as it may exaggerate their underlying diseases, such as diabetes.
Other articles to read:
How To Cleanse Your Body For Weight Loss
What Makes Keto Diet Perfect For Weight Loss
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