Guide to Clean Keto vs. Dirty Keto

Guide to Clean Keto vs. Dirty Keto

Guide to Clean Keto vs. Dirty Keto

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do you or someone you love need a dirty kitto intervention are you finding yourself just going through the in-and-out or McDonald’s drive-through just a tad too much because you’re starting to fall victim to the world of dirty Kido alright I’ll be the first to say that dirty Kido has its place and I do honestly feel like doing dirty Kido is probably better than just eating a standard American diet so I’m not hating on it but I do need to break down the difference between clean Kido and dirty Kido and why clean Kido is actually more sustainable but quite honestly can get you more in the way of your fat loss results – I’m gonna justify this all with science but I’m gonna give you the good honest breakdown and the cool thing is I’m a realist I’ve done videos that break down what to get at fast-food restaurants or what to get at Walmart look I want people to have success on a low-carb diet or on a ketogenic diet period but I also want to elevate what you’re doing so you get the most out of it long-term so in this video we’ll break down just about everything I’ll talk about vitamins I talked about minerals we’ll talk about gut bacteria we’ll talk about what you’re doing and how you can start making some shifts to have a little bit more success the keto diet so when we look at what the keto diet is clean versus dirty clean is where you’re of course in getting your same macros right you’re getting healthy fats you’re getting your low carbohydrate levels and you’re getting moderate amounts of protein but you’re probably getting your fats from moderately healthy sources right you’re like talking avvocato maybe avocado oil maybe macadamia nut oil things like that right and you’re getting your proteins from grass-fed meats and you’re getting your dairy from grass-fed dairy okay now when you start looking at dirty keto it’s really all about the macros it’s all about pay as long as I’m within the realm of the ketogenic diet I can eat whatever I want and it comes with sort of the school of thought that on a keto diet the ultimate goal is just producing ketones so how I get there doesn’t matter well that school of thought doesn’t really make sense when you look at outside the ketogenic diet right that’s like some of this not doing a ketogenic diet saying it doesn’t matter if I get my carbohydrates from sugar or get it from butternut squash I’m still just getting the carbohydrates that my body needs to thrive you see ketones may be the overall common denominator that we’re after but there’s a lot of different ways to get there and some are more sustainable and some are more effective for fat loss and we’ve got new videos by the way coming out almost every single day now so 7:30 a.m. Pacific time you’re gonna want to keep it tuned in so hit that red subscribe button and then please go ahead and hit that Bell icon to turn on notifications I also want to let you guys know that not all salt is created equal so after you finish watching this video I encourage you to go check out Redmond real salt you’ve probably seen them around if you’re in the Quito world okay these guys are doing salt differently okay mined in the United States this is salt that doesn’t have a bunch of the sulfur that all the other salts have like Himalayan salt but also it’s a salt that ends up giving your body what it needs on the ketogenic diet so it gives you the other minerals as well we’re not just talking salt you see if you have depleted salt like iodized salt that just fits right into the world of sloppy taquito okay iodized salt is not good stuff you don’t have the other minerals you have pure salt and that’s what ends up triggering water retention and causes a bunch of problems so after this video I just encourage you to check them out there’s a link down below so you can get a special pricing on it and you can check them out and learn for yourself alright so let’s go ahead and let’s talk about the effectiveness and the sustainability of dirty keto versus clean keto the first thing that I want to talk about is something that seems painfully obvious and that’s the world of vitamins now some of you might just turn off the video right now and be like okay I don’t need to hear you talk about vitamins like this is boring okay but I’m not going to talk about the conventional vitamins I’m talking about fat soluble vitamins vitamins that you’re going to want to get from your fat that you get from a clean keto diet that you don’t necessarily get from a dirty keto diet the first one I want to talk about its vitamin E which sounds so boring we all think vitamin E we just rub it our skin or we take a vitamin E capsule for our skin here and there no we’re talking some pretty serious stuff you see vitamin E cuts the production of what are called cytokines so it reduces inflammation quite a bit now when you’re on a ketogenic diet you’re trying to modulate inflammation as this that’s really the underlying goal of ketones being present your body in the first place so if you have vitamin E you can essentially double the effect of the anti-inflammatory effect of keto so it’s really a powerful stuff the other thing that vitamin E does is it decreases what it’s called lipid peroxidation the lipid peroxidation is when fats that you consume go rancid in your body yes it happens okay what happens is fats that you consume that don’t get utilized properly go through lipid peroxidation where they go rancid and once they go rancid within your system they create a bunch free radicals which make you sick and make you fatigued you don’t always realize it but the reason that you might not feel so good is because you have a high degree of reactive oxygen species of oxidative stress going on in your body so vitamin E stops that process and the more fats that you’re eating like you are in Quito the more susceptible to that overall lipid peroxidation you are in the first place so the more important things like vitamin E become now the other thing that’s kind of cool about vitamin E is it decreases what’s called the adhesion of monocytes to the endothelium okay what that complicated jargon means is it prevents a bunch of white blood cells and it prevents your immune system from hitting organs and hitting the layers of your or the layers of your arteries on the insides that are actually are gonna trigger more inflammation and trigger an immune response if you have an underlying immune response going on all the time you’re gonna feel fatigued and you’re not going to burn as much fat and that’s straight-up a fact okay now when we also look at where you’re going to get vitamin E it starts making sense that a clean keto diets probably the way to go okay for example avocado is going to be a tremendous way to get vitamin E you tried getting good quality vitamin E on just an overall bunless burger that you’re getting from Carl’s jr. it’s not going to be something you want to consume all the time real quickly I’m gonna touch on the water soluble vitamins but I don’t want to go into a lot of detail there we all know the importance of vitamins when you’re on a keto diet whether it’s clean or dirty your body is losing a lot of water and what that means is that your body is also losing minerals along with that water so on a keto diet you’re already more susceptible to losing minerals okay now you’re with those minerals you’re gonna lose of course your vitamins so it just becomes a lot more important on a ketogenic diet to be consuming a good amount of the veggies that are replete immense at a consistent rate because otherwise you get depleted way too fast okay enough on that now let’s talk about vitamin K for a second vitamin K is also fat soluble but very very important when it comes down to keto vitamin K has a bunch of different properties okay it increases something known as the matrix GLA which is a series of proteins that do fabulous things in the body especially related to overall well-being but also fat loss but the other thing that we have to look at that sounds boring at first but is really powerful is how it pushes calcium into the bones you’re probably saying the last thing that I’m worried about on a keto diet is getting weak bones okay I hear you that’s not what I’m talking about the fact that we’re uh sure in the calcium into the bones is good because it’s getting the calcium out of our arteries if we have calcium in our arteries what’s happening is it’s triggering anxiety it’s triggering a lot of other issues because we have the excitotoxin effector or sort of the exit ory affect exits a of the calcium okay we need a balance of calcium magnesium we have too much calcium in the blood cuz it’s not going into the bones it’s going to cause all kinds of issues including the development of plaque okay so it’s not sustainable to be consuming a diet that doesn’t get a lot of vitamin K now where are you gonna get your vitamin K you’re still going to get it from Dairy and you’re still gonna even get it from meat that’s the cool thing or you’re gonna get it from your grass-fed your clean meats and your clean dairy like your grass-fed butter and your ghee and things like that you’re not gonna get it from the processed cheese that’s sitting on top of your Arby’s roast beef sandwich okay it’s just not the way that it goes let’s touch on minerals for just a second before we move into the world of omega-3s okay so minerals are gonna be extra important just like vitamins are but specifically magnesium magnesium is one of the minerals that we are most efficient in as a whole anyway when you add the ketogenic diet to it it comes exacerbated we lose more magnesium than we’ve ever lost before and magnesium is what keeps us calm okay it binds to gaba receptors in our brain and keeps us calm if you are doing dirty Kido where you’re just eating whatever you want if it fits your macros within a keto world mark my words within a certain amount of time your attrition rates gonna be high and you’re gonna fall off the wagon and not want to do it anymore okay so that’s just kind of the way it goes simply because you’re gonna feel anxious and you’re gonna feel cruddy the other piece that we have to look at is how magnesium plays a role in our digestive system okay magnesium allows the relaxation of the smooth muscle tissue within our digestive system if we have that relaxation everything is moving nice and easy right and that stimulates a good healthy bacteria within our gut if we’re blocked up and we’re not going to the bathroom okay well then we’re gonna have a lot of other issues and we’ll talk about the gut bacteria here in a little bit because it does have a solid link with your fat loss but basically we need to get our magnesium in we need it from deep green leafy vegetables and we’re simply not getting that on dirty keto okay let’s talk about the omega-3 omega-6 ratio for just a second now I feel like I’m beating a dead horse and I talk about this all the time my videos but got some other things that I want to add to the mix okay because it’s not just about eating the fats that are super high in omega-3 is okay it’s all about balance and how much we’re getting when we’re on a keto diet versus a regular diet when we look at eggs for example the difference between cage-free pasture-raised hens the eggs that come from them versus traditional commercial eggs it can be anywhere from a 2 to 40 fold difference in omega-3 to omega-6 right so what that means is you can have twice as much omega-3 or you could have all the way up to 40 times as much omega-3 it varies widely and the studies really are kind of inconclusive with aware that spectrum is but the bottom line is good old-fashioned cage-free has at minimum two times as much omega-3 in traditional commercial again if you go and dirty keto all the time you’re trying to scrape pennies and you’re just jumping over dollars to save nickels then you’re going to end up with a lower omega-3 ratio omega-3s are going to balance the inflammation within our body keto diet is all about controlling inflammation again you say you want your ketones high newsflash the reason you want your ketones high is because they control inflammation that’s like the main foundation of keto but no one talks about it the reason we want ketones high is because they blunt inflammation so what good is that if we’re loading up with a bunch of cruddy eggs and cruddy meat that’s gonna elevate inflammation it’s defeating the purpose of eating keto in the first place so spend the extra couple bucks and get the cleaner stuff okay it just makes perfect sense now to make things even better there’s a study that was published in Cambridge core that found that pastured hens had eggs that had two times as much vitamin E okay so not only that we’re of course getting the lipid peroxidation limiting effects on the vitamin E so that’s pretty powerful now let’s touch really quick on dairy and CLA for a second dairy people think that clean keto means no dairy no like no one ever said that ever like I don’t I think you can control dairy but it’s all about where you get your dairy dairy is not created equal okay there are wide differences between the kinds of cheeses you can eat the kinds of dairies you consume but more so where it’s sourced and how the animal was raised okay first we have to look at a one versus a two kayson’s okay low quality dairy has a high degree of what’s called a one case in which contains something known as betta kasem orphan 7 B C m7 b c m7 is a bioactive opioid okay it affects opioid receptors within your brain and it makes it so that you get addicted to it but it also has a bunch of inflammatory issues too how do you combat that go for good quality organic dairy okay go for the dairy that has the a2 casein you don’t always see it saying a2 but if you’re getting either raw or good organic dairy you’re gonna have a two case and that’s not going to have that effect but again it comes back down mainly to the fat content if it is grass-fed if it is good quality milk good quality cheese good quality cream half-and-half I don’t care have it if it’s coming from a good source because then you get the fat content that has a good amount of CLA okay that fat content that has CLA in it is going to be less inflammatory grass-fed meat and dairy from grass-fed animals has 500 percent more CLA in it than other regular traditional dairy why is CLA so good because CLA although not an omega-3 is an omega-6 that blocks the other bad omega-6 is okay this is complicated but the point is is that without CLA we end up totally throwing off the ratio of omega-3s I’ll make it very simple in a world of omega-6 says we have two that are very important linoleic acid and conjugated linoleic acid they are very very very similar but one is healthy conjugated linoleic acid and one is not healthy regular linoleic acid grass-fed dairy has higher amounts of conjugated linoleic acid regular dairy has high amounts of linoleic acid linoleic acid triggers a ton of inflammation whereas conjugated linoleic acid stops the linoleic acid from really doing its job we want that okay so case in point again grass-fed dairy which are not going to get getting any kind of dairy from any kind of fast food place more most restaurants for that matter so now let’s talk about the gut bacteria world which really plays probably the biggest part when it comes down to the fat loss side of dirty keto versus clean keto see most people turn out the videos when I start talking about gut bacteria because it’s usually too complex and people don’t think it’s that fascinating but if I were to tell you that honestly we are more so bacteria and then we are human beings hopefully you’ll listen up because how our bacteria grows in poor illiterates makes a dramatic change in how we burn fat and utilize energy so the first thing we have to look at is the world of firm acutest versus back to ROI duties these are two kinds of bacteria okay firm acutest is dramatically associated with people that are overweight overweight people have an abundance of firma cuties and studies have shown this now studies have also shown that obese individuals have 90% less Bacteroides than healthy lean individuals now again repeatedly so we know firm acutest is associated with being fat Bacteroidetes is associated with being lean okay if we can have an uplift of Bacteroides we can get people a little bit healthier and leaner what does this have to do with keto well just hear me out on this so basically we found that firm acutest extracts fat from the digestive system a lot easier which is why it contributes to storing more fat okay so when we are doing eating a lot of processed foods when we’re eating a lot of garbage there’s an association with an uplift and firm acute tastes okay that uplift and firm acute just means that the body starts revving up how it just extracts fats so it starts taking those fats and depositing it whereas if we have more back to Roy DTS that doesn’t process fat as easy so that fat is less likely to get into your system and ultimately get stored so in essence if we took two people that were identical people and one person had a high amount of firm acutest and one person had a high amount of Bacteroides and they ate literally the exact same thing the person with the Bacteroides bacteria would end up being significantly leaner and ultimately lose more fat it’s pretty wild so I’m gonna connect the dots with keto here in a second but have to talk about two different bacterias die Alistair and copra kokis now what we’ve seen with dialysis or in copra copious in copra coca specifically is that depressed individuals have lower levels of these bacteria so they find that when this bacteria is at a lower level people just generally aren’t as happy but when you uplift the copra kokis people generally have a better sense of well-being see if we have a gut brain axis it’s pretty powerful now where this all comes into play is when we look at how we feed and grow copra copious copra copious comes from the breakdown of fiber yeah if we’re on a dirty keto diet we’re not getting fiber right we’re not getting a whole lot of fiber breakdown increases what’s called butyrate it’s a short chain fatty acid that has a high degree of bioavailability and a high degree of communication with the brain specifically we’re talking about like copra kokis okay helps grow copra kokis so it makes it so literally by eating more fiber we get happier now when you take a look at a study those publishing case reports in medicine it took a look at an individual that was given Omega threes over the course of 14 days okay they gave him 600 milligrams of Omega threes so they switched up his ratio Omega 3 Omega 6 well they found at the end of 14 days that his copra kokis levels had gone from 2 percent to 8 percent so he just dramatically increased the amount of copra coca-c had simply by adding omega-3s now if he had have added fiber to it probably would have compounded that even more but the other thing is he had a big increase in Bacteroides so here’s where it all connects the dots if we’re getting more in the way of omega-3s versus omega sixes we have more back to Roy DTS and we have more copra coca so not only are we burning more fat but we’re less depressed people quit the keto diet because they get depressed it may sound crazy to you if it hasn’t happened to you but people do keto and they’re like I feel so sad and I feel anxious and depressed it is a serotonin issue and it is a gut bacteria issue so it’s not sustainable to just do if it fits your macros you have to give yourself the diverse and gut bacteria that you need to take care of yourself but if you want to burn fat you need that diverse gut bacteria and that’s all it comes down to so if you haven’t been sold on doing clean keto yet hopefully this video helped you out use dirty keto as a tool in your suitcase not even your toolbox your suitcase for when you’re traveling and when you’re in a pinch do not use it as your foundation you do not want clean keto to be the one that you’re just pulling out every once in a while simply because it’s easy and convenient as always make sure you keep it locked in here in my channel and I’ll see you in the next video

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Guide to Clean Keto vs. Dirty Keto

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These videos don’t just involve me, I want to give a HUGE THANKS to Nicholas Norwitz – Ketone PhD Researcher and Harvard Medical Student who assisted with research. HUGE up and coming Keto scientist!

Overview – Clean Keto vs Dirty Keto

On the clean keto diet, you eat a fixed macronutrient breakdown of mostly healthy fats, high-quality protein in moderation, and restricted carbohydrates

You get most of your calories from healthy fats found in foods like avocados, grass-fed butter, olives, olive oil, coconut oil, nuts, and seeds.

You can also eat all of the non starchy, leafy vegetables you want, as well as other low-carb vegetables like broccoli, peppers, cauliflower, green beans, asparagus, cucumber, and zucchini

Protein in the form of grass-fed meats, pasture-raised poultry, cage-free eggs, and wild-caught fish

Dirty keto follows the same macronutrient breakdown of fats, protein, and carbs as clean keto, with one major difference: It doesn’t matter which foods those macros come from

Inflammation – Omega-3:Omega:6 Ratio

Ideal Omega-3: Omega-6 ratio is 1:1, but most Americans have a ratio of more like 1:16


The Omega-3: Omega-6 ratio of different eggs can vary from 2-40 fold – it’s a big range, but the point is that there is, at minimum, a two-fold difference

Additionally, a review from Cambridge Core compared to eggs of caged hens and pastured hens, and found that pastured hens’ eggs had twice as much vitamin E

A study from Poultry Science suggests that the Omega-3: Omega-6 ratio in egg yolks can vary as much as 40-fold, depending on the chickens’ feed (hens were fed a corn-soybean meal-based diet containing 3.5% sunflower oil (low n-3), 1.75% sunflower oil plus 1.75% fish oil (medium n-3), or 3.5% fish oil (high n-3)

Microbiome Health

We are more than half bugs; for every human cell in our body there is at least one bacterial cell.

While we are 99.5% genetically identical to one another, and our genes are a constant for each of us, we are about 20% identical with respect to our microbiomes, and we can change our microbiomes through diet.

Firmicutes and Bacteroidetes

Dialister and Coprococcus

A study from Nature found that depressed patients have lower levels of certain gut bugs, like Dialister and Coprococcus

The study looked for links between gut microbes and depression among over 2,100 adults taking part in two health studies

The investigators found that levels of two specific groups of gut bacteria — Coprococcus and Dialister — were “consistently depleted” in people with depression.

Both types of bacteria break down dietary fiber to produce an anti-inflammatory compound called butyrate.

Also, interestingly, butyrate producing species were consistently associated with higher quality of life scores (butyrate can increase BDNF)

Study – Case Reports in Medicine

This case study that showed an Omega-3-rich diet could increase Coprococcus and, subsequently, in just two weeks

This case study investigated changes of gut microbiota with an omega-3 rich diet. Fecal samples were collected from a 45-year-old male who consumed 600 mg of omega-3 daily for 14 days.

After the intervention, species diversity was decreased, but a couple butyrate-producing bacteria increased:

Coprococcus (2.42% versus 8.25%)
Bacteroides (1.11% versus 12.62%

Additional Resources


Cambridge – Hens Eggs

§ This is a great review on PUFAs by Patterson et al 2012 to check out: I’ve picked out some points from it, below:


§ Omega-6-Omega-3 substrate competition: “LA [Omega-6] is converted to [pro-inflammatory] arachidonic acid. By the same set of enzymes, ALA [Omega-3] can be converted to EPA and DHA.”

§ This is a good review on Omega-6 and heart disease:

IGF-1 and growth hormones in modern dairy; A1 vs. A2 casein (

Bacteria & Obesity

§ Davis 2017: This review is quite quotable.

Dialister and Coprococcus

§ Collomer et al 2019:

§ Also, Noriega et al 2016 ( )

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