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As much as possible though, keep your diet clean by prioritizing whole foods. A clean keto approach doesn’t only lead to sustainable fat loss, but it also supports optimal health. This is because whole foods retain their nutrients and are free from added sugars, trans fats, colorings, and other preservatives. The good news is that keeping a clean eating lifestyle on keto can be made easier through planning and simple meal prep. Here’s a 14-day basic keto meal plan to get you started. There is plenty of attention drawn to food sensitivities these days. But what is going on when you react to many kinds of unrelated foods? And why, when you have a food sensitivity test done, do none of the foods you react to show up? If this is your story, you may find some answers in our guide to histamine intolerance. What Are Histamines?Histamines are biologic amine neurotransmitters. They are created from the amino acid histidine via an enzymatic reaction called decarboxylation. [1]Histamines are able to cross the blood-brain barrier and have effects on many different areas of your body. [2]We store these histamines in many area of our body such as cells called basophils and mast cells, as well as locations such as our stomach, lymph nodes, and thymus.
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Common examples are:Packaged keto snacks like bars, candies, chips, and cookies Diet sodaVegetable and seed oils (canola oil, soybean oil, corn oil, safflower oil)Processed meats (hotdogs, bacon with added sugars, ham, pepperoni)Bunless fast food burgersProcessed cheeses Margarine Pork rindsThe Differences Between Clean Keto and Dirty KetoFeeling your best on the keto diet, and not just losing weight, starts with prioritizing whole, nutrient-dense foods. That said, the main difference between a clean keto and a dirty diet lies in food quality. People on clean keto consume a wide variety of animal foods, non-starchy vegetables and fruits, nuts, and seeds. Meanwhile, those on dirty keto consume mostly packaged foods and fast food items as long as these fit their macros. Here’s more about clean keto and dirty keto:Fat Loss (Short Term and Long Term) You can lose body fat on clean keto or dirty keto as long as you’re restricting carbs to 50 grams or less per day. This depletes your glycogen stores and mobilizes fat in your adipose tissue. [8]However, following a dirty keto approach can cause weight loss plateaus down the road. Processed foods contribute to weight gain by adding unnecessary calories and sugar to your diet. They’re also highly palatable, which can cause overeating. [9]Verdict: For long-term fat loss, follow a clean keto diet. ConvenienceClean keto meals preppedSome people opt for keto-friendly convenience foods because it simplifies their lives while helping them meet their weight loss goals.
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more phosphorus, and 21. 1% more iron. [16]Another report from 2008 showed that, on average, organic foods contain a 25% higher concentration of 11 nutrients compared to conventional foods. [17] A study from the University of California, Davis, showed organic tomatoes had 79% more quercetin and 97% more kaempferol aglycones (advantageous flavonoids) compared to conventional tomatoes. [18]Studies on organic milk yield the same results with higher levels of antioxidants and beneficial fatty acids like conjugated linoleic acid (CLA) and omega-3 fatty acids. One such study reported that, on average, organic milk yielded 68% more omega-3 fatty acids than conventional milk. [19]How to Go OrganicAmong the many reasons and benefits people list for going organic are: Soil healthMore nutrientsCleaner food without the use of synthetic pesticides and chemicals and processes like irradiationBetter for the environment, farmers, and birds and beesAvoiding or limiting unknown long-term health consequences of GMOs and chemical pesticidesCloser to nature and indigenous agricultural farming practicesMore healthy fatsPossible reduction in cancer riskAvocados not grown organically don't absorb as many pesticides as some other produceThere’s also the clean fifteen and dirty dozen – a guide by the Environmental Working Group (EWG) that lists the fifteen foods that are cleanest to buy conventionally grown and the twelve foods that are best to buy only organic because they may contain higher levels of pesticides. Foods with a thicker skin, such as avocados, have a greater protective barrier and are easily peeled, so the skin can be
removed and less pesticides get into the flesh. Foods like strawberries and spinach are not peeled before eating and don’t have a protective coating, so organic food proponents believe more pesticides are absorbed and therefore consumed. While it’s undeniable that organic food is more expensive than conventionally grown, there are some ways to make organic food cheaper, such as buying in bulk from stores like Costco or visiting your local farm and asking the farmer if they will cut you a deal if you buy in bulk as a repeat customer. Farmer’s markets often have affordable prices for locally grown organic foods.
