Garlic Coconut Butter Chicken Thighs & Zoodles
Do you hate spending lots of time meal prepping? This ones for you.
This dish takes only 20 minutes to cook. And since it uses chicken thighs instead of chicken breast, its pretty budget-friendly too.
The chicken is tender and buttery, even though you use no butter.
Instead, you use NOW Foods Keto Coconut Infusions Butter, which is a dairy-free butter made using organic coconut oil and butter flavor derived from sunflower oil and botanical extracts.
If youre okay with dairy, though, you can just use butter instead. When using butter, try and choose grass-fed butter it has more omega-3s than conventional butter.
What You Need To Know About Consciously Sourced Meat
Its okay if youre not 100% about purchasing organic vegetables or unadulterated ketogenic products. Alternatively, I would encourage you to be as vigilant as possible with your protein choices. Strive for consciousness in your selections. Be conscious of animal welfare, global sustainability, and quality control. Because not only have our commercial farms gotten WAY outta control in terms of animal cruelty, theyre also contaminating the meat with unnatural corn feed, harmful hormones, and antibiotics .
Plain Greek Yogurt And Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle in moderation.
A half cup of plain Greek yogurt provides 4 grams of carbs and 9 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 11 grams of protein (
As a pure fat source, olive oil contains no carbs. Its an ideal base for salad dressings and healthy mayonnaise.
Because it isnt as stable as saturated fats at high temperatures, its best to use olive oil for low-heat cooking or add it to foods after theyve been cooked.
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. Its ideal for salad dressings, mayonnaise, and adding to cooked foods.
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The Difference Between Dirty Keto Vs Lazy Keto
Dirty keto and lazy keto are often treated as if they are interchangeable. However, the terms lazy and dirty refer to different characteristics of the diet that are worth understanding as you develop your keto lifestyle.
Essentially, a lazy approach is one that prioritizes your convenience. In other words, this diet will be formulated in a way that makes it as easy as possible for you to lose weight and improve overall health. Most diets can be followed in a lazier way, including keto and other low carb diets.
In contrast, dirty keto is focused on eating high fat, low carb foods thatll help promote ketosis. Other nutrients, such as vitamins, minerals, and fiber, arent taken into consideration.
Lazy and dirty are often combined into the same diet because low-quality, dirty foods are usually more convenient for our budgets, busy schedules, and taste buds.
On dirty lazy keto, you can easily meet your macronutrient needs without touching a vegetable or cooking a single meal. Unfortunately, this straightforward diet approach comes with several potential downsides despite the fact that it can help us lose weight and improve some aspects of health.
Q Do You Have A Goal Weight
Short Answer: Ive never had a specific number, just wanted to find my happy weight which encompasses so many more things than a number on the scale. I do prefer when my weight is in the 100s! Haha!
Long Answer: While I dont have a scale number goal, I did have 3 weight loss goals. I share about them in my post Do I Have A Goal Weight?
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Why You Should Complete This Challenge
You will benefit from clean keto eating in many ways:
- Improve gut health and reduce inflammation in your body
- Less spikes in insulin. This will aid in helping shed a few pounds of body fat
- Eliminate cravings
- Break through a weight loss plateau
- Improved digestion and flatter tummy without all the grains, legumes, sugar and dairy
- Improvement in skin, nails and hair health
- Sleep cycle will improve and an increase in energy levels
What Is Lazy Keto
This eating philosophy doesnt worry about counting calories. And dieters arent too worried about the amount of nutrients they get. Instead, they focus on one simple metric: eating less than 50g of carbs per day.
Because there is less emphasis on clean foods, you’re free to eat other low-carb foods that you might only have occasionally on “clean keto.”
While you still try to eat clean foods, you don’t have to all the time.
For example, foods like cheese, pork rinds, and keto-friendly ice creams are more commonly consumed on a lazy keto diet.
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Clean Versus Dirty: The Cheeseburger Example
If youre unclear on why organic and grass-fed are important differentiators in your food choices consider this: a bunless double cheeseburger from McDonalds would probably fit into your keto macros, as it has 21 grams of fat and only 3 grams of net carbs. But the meat is factory farmed, which means it is likely to contain antibiotics, hormones, and steroids. Its also not as nutrient dense as grass-fed beef, which has a completely different fatty-acid profile than grain-fed beef. Meanwhile, the processed cheese on the burger contains added colors. So while you may be getting your macros, youre getting limited nutrition and micronutrients, plus unknown food additives that may impact your overall health.
Clean Keto Vs Lazy Keto Vs Dirty Keto: What You Need To Know
Just a decade ago, many people would’ve scoffed at anyone who said they only eat 50 grams of carbohydrates per day.
Now, keto is backed by science, and many doctors recommend it for weight loss, and even some celebrities swear by the benefits.
It’s so popular, in fact, that many subsets of the original keto diet have appeared in recent years.
Modified low-carb approaches like ‘lazy keto’ and ‘dirty keto’ have become mainstream as well, which may lead to confusion if you’re new to this way of eating.
Here’s everything you need to know about clean keto, lazy keto, and dirty keto, the benefits and drawbacks, and which type of keto might be best for you.
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Dirty Keto Vs Clean Keto
Were going to use the terms dirty keto and clean keto throughout this article, but these terms are subjective.
When it comes down to dirty keto vs clean keto, the key difference is that the latter emphasizes food qualitylike eating grass-fed, pasture-raised and organic foodsas much as possible. On the other hand, the former doesnt place nearly the same level of importance on where you get your calories from.
Dirty keto is largely open to interpretation based on how you prioritize dirty and clean foodsnamely, things like artificial sweeteners and food additives, ultra-processed oils and snack foods, sugar-free sodas and other foods that are technically low-carb, but not as nutritious as whole foods.
Another facet of the keto diet is lazy keto, which is often lumped in together with dirty keto. People who follow a lazy keto diet tend to pay close attention to food quality, but they put less emphasis on macronutrients than either dirty or clean keto dieters.
Want to keep things super simple? Heres an easy way to put all three versions in context:
- Dirty keto: Eat whatever you want, regardless of ingredient quality, and track your keto macros.
- Clean keto: Emphasize high-quality ingredients and whole foods, and track your keto macros.
- Lazy keto: Following keto protocol and prioritizing ingredient quality, but not strictly counting your macros.
Keto Fats And Oils List
The best keto-friendly fats and oils include:
- Avocado oil
- Grass-fed butter and grass-fed Ghee
Eat moderately: Chicken fat, duck and goose fat grain-fed butter and ghee nut oils
Avoid: Canola, cottonseed, corn, flaxseed, peanut and soy oils linoleic safflower and sunflower oils commercial lard low-carb commercial dressings margarine
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Foods To Avoid On The Keto Diet
All grains including whole wheat and brown rice
All processed foods
Condiments with sugar, additives or preservatives
Milk and ice cream
High-sugar fruits such as bananas, mangos and pineapple
High-carb sweeteners such as honey, maple syrup and sugar
Beer, sweetened cocktails and sweet wines
What To Know Before You Try Keto
Even though the keto diet is getting as much praise as it is criticism, you may want to think twice before giving it a try. First, Shusterman says active women may find that their performance and energy levels suffer on a low-carb diet.
“It’s a well-known fact that the brain’s first preference for energy is carbohydrates, which are extremely limited on a keto diet, so some people may feel foggy or not quite themselves,” warns Shusterman.
You also need to be careful when incorporating carbs back into your diet after being on keto. Shusterman says some of her clients find it challenging to return to a balanced diet after being on keto. She points out that working with a registered dietitian can help make the transition successful.
Perez says that “experimentation is important,” but stresses the importance of doing your research-not just trying the diet because it’s trendy. “If it doesn’t work for you, it doesn’t work for you. And if it does? Great,” she says. “Everyone is so different, so sometimes it takes playing around.”
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Dirty Keto Vs Standard Ketogenic Diet
The standard Ketogenic diet and dirty Keto both have the same goal, to keep carbohydrates to a minimum so that your body starts burning ketones for energy instead of glucose from carbs.
A properly formulated standard Ketogenic diet:
- Recommends consuming healthy fat sources like olive oil, coconut oil, nuts, and avocados
- Against the consumption of vegetable oils and processed meats
- Recommends protein from healthy sources like wild-caught Alaskan salmon, fatty cuts of grass-fed steak, and cage-free eggs
- Encourages large amounts of non-starchy vegetables
- Any food sources are allowed, as long as carbohydrates are kept under 50g total
- Doesnt prioritize eating vegetables
- Allows vegetable oil and processed meat consumption such as fast food, lunch meats, and packaged food.
And What’s Dirty Keto
Grabbing a bunless burger topped with egg, bacon and cheese from your favorite fast-food joint may be a low-carb, high-fat meal , but these are what are known as dirty keto foods. They lack micronutrients like vitamins and minerals, and are likely full of preservatives, antibiotics and other hormones which will negatively impact your health, slow your weight-loss goals, and decrease your overall energy, Devine tells us. Yikes.
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What Is The Squeaky Clean Keto Challenge
The Squeaky Clean Keto Challenge is a 30 day whole foods clean eating keto plan that is designed for faster weight loss and better overall health. The focus is less on perfect macros and more on the quality of food that youre nourishing yourself with.
The basic principles of the Squeaky Clean Keto Challenge are pretty simple keep to the following guidelines and youre good to go.
1. Keep your net carbs at or below 20 grams per day.
2. Weigh in at the beginning and end of the 30 days, measure weekly
3. No animal derived dairy products cows, sheep, goat, water buffalo, unicorns NADA.
4. No alcohol
5. No nuts, nut milks, or nut flours
6. No legumes
7. No gluten or grains
8. No added sugar or sweeteners
9. Not strictly required, but bonus points for also avoiding MSG, Carageenan and food dyes, especially Red 40.
IBIH SQUEAKY CLEAN KETO CHALLENGE AT A GLANCE
WHO SHOULD DO THE SQUEAKY CLEAN KETO CHALLENGE?
What Is Clean Keto
Clean keto is a health-focused approach to the keto diet that combines the healthy nutrient density of the paleo diet with keto’s fat-burning macros.
The clean keto diet boosts micronutrient density, supplying your body with more minerals and vitamins that are essential to enhancing every area of your health, from digestion to mood, brain function, and even skin and hair health.
Unlike dirty keto, another version of the keto diet which follows a much more lenient approach centered on convenience foods that are often devoid of micronutrients, clean keto places a higher value on healthy food choices. Instead of eating fast food like a bunless bacon cheeseburger for lunch, for example, a clean keto approach would involve healthier alternatives like salmon with a side salad thats drizzled with a C8 MCT oil dressing.
Compared to other methods, following clean keto can offer many long-term health benefits. With this approach, the clean keto diet can help you optimize your health, lose weight, and feel your best!
Here are just a few of the benefits of the clean keto approach:
- Smooth digestion
- Strengthened immunity
- Elevated mood
With a focus on eating whole foods, clean keto offers its followers more macronutrients, fiber, and powerful anti-inflammatory benefits. Its a long-term solution that helps shed off extra pounds while boosting overall physical and mental health.
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Why Is Dirty Keto Popular
We live in the age of convenience. We want our food prepared, fast to access, and effortless to consume, and we often need to eat on the run. Were also addicted to sugary and starchy products and want emotional satisfaction from the types of comfort foods were used to eating, even, and perhaps especially, when starting a keto diet. This have-your-cake-and-eat-it-too mentality is exactly what food companies tune into and cater to. They know that if they create products that taste good, satisfy our cravings, and can qualify as keto, people will buy them, regardless of the quality of ingredients, processing, and additives used to create them. So, like any growing food trend, food manufacturers are producing foods that meet our demands. Unfortunately, that doesnt mean theyre truly good for you.
While dirty, or processed or prepackaged, foods like snack bars, cookies, drinks, etcetera taste good and are convenient, they arent generally great for you. In fact, eating primarily dirty-keto foods, such as fast food, junk food , and highly processed meats and snacks, contributes to inflammation and nutritional deficiencies. These can lead to poor recovery from exercise, chronic pain, inflamed joints, autoimmune issues, metabolic issues, and even depression. Just like with the typical American diet, with the dirty keto diet, our cells are not being properly fueled.
Dark Chocolate And Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .
Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy .
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, its important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more, and eat in moderation.
One ounce of unsweetened chocolate has 3 grams of net carbs (
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Q What Do Your Kids Eat
Short Answer: Pretty much what we eat! My boys are very healthy eaters. Weve always feed them what we eat, so they know no difference. I do let them have more indulgences than us! They eat fruit, have chips, have rice, beans, etc.
The Potential Dangers Of Keto
Pictured Recipe:Low-Carb Cloud Bread
While we’ve already covered the current research on the keto diet and its potential therapeutic benefits, the benefits likely don’t outweigh the risks for the general population just looking to shed a few pounds.
For one, it’s very common for keto dieters to describe feeling under the weather as their brain gets accustomed to running on fats and their electrolyte levels tank. This so-called “keto flu” is associated with brain fog, headaches, nausea and fatigue and usually lasts for a few weeks .
Second, without those fiber-rich carbs, we’re looking at constant constipation and that’s never fun times.
Third, the risk of disordered eating behaviors is common and REAL. All diets can become disordered when they interfere with the joy of eating, and your daily activities of life, but a diet that is as extreme and restrictive as keto can be particularly problematic for some.
Finally, cutting out major food groups means you run the risk of just not getting enough of all of the nutrients you need.
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So You Chose The Keto Diet But Did You Realise There Are Two Types How To Decipher The Difference Between Clean Keto And Dirty Keto
That was a lot of diets to consider. You looked at the Mediterranean diet. The DASH diet. A vegan diet. The Mayo Clinic diet. The Zone diet. Many, many more. After doing a tonne of research on weight-loss diets, youve finally made your choice, and proudly announce it to your best friend. Ive decided to try the keto diet. The response isnt what you expect: Hmmm. Dirty keto or clean keto? Youre shocked. What? Dirty or clean? You mean theres more than one keto diet?
Yes, there is. Well sort of. Let us delve a little deeper