Optimize Your Keto Diet: What Foods to Include and Exclude

Optimize Your Keto Diet: What Foods to Include and Exclude

The Keto diet has several health benefits beyond weight loss. Studies have shown that Keto protect's brain function and improve heart health. Some other added benefits of being in a state of ketosis are improving acne, blood sugar levels and dropping triglyceride fat molecules. To take it even further, there are studies that point to the Ketogenic diet reducing risk of cancer. Read


Here is where a big problem arises. Many people, unfortunately, eat the wrong foods. A high fat diet can be very beneficial, if you eat the right foods. By doing what is called “dirty keto” you are doing yourself and body a disservice. The truth is, if you eat the wrong high fat foods, it would be better doing a balanced diet than a keto diet. By eating the right high fat foods, we can create an optimal, long term diet plan.

What is wrong with Dirty Keto

Dirty Keto maintains the notion that as long as you have very low carb intake then  you can eat any type of fatty foods that you like. This is the wrong approach because you will deprive your body of essential vitamins and minerals. Lets look at some examples of foods that make up dirty Keto:

Grain fed meat

Jimmy deans breakfast sausage or processed bacon

McDonalds burger with American cheese on a lettuce bun

Deli meat


Philadelphia cream cheese

Full-fat diary without cultures

Diet soft drinks

The problem with a diet that contain's these foods is that even though you might be keeping your carbs low, you are eating food that is depriving you of micronutrients. We want to always pay attention to macronutrients but we often ignore micronutrients. One of the main benefits of the ketogenic diet is the anti-inflammatory effect of using fats as fuel. Eliminating inflammatory foods like sugar and grains is why there are so many positive internal health benefits. However, inflammatory foods/ingredients still exists on Keto. 

Inflammatory Foods in Dirty Keto

Keto is typically an anti-inflammatory style diet. However, there are still foods that might look “keto-friendly” but should still be avoided.

Cooking oils like canola, soybean, vegetable, sunflower and corn are used in many high fat, low carbs foods. They go through a chemical process called “hydrogenation” and used as a cooking oil.  These oil’s raise omega-6 intake, which will further cause a relatively low omega-3 count when compared to Omega-6. A diet high in omega-6 will cause chronic inflammation. 

It is worth knowing that before we used them to cook and were considered “heart healthy” they were used as soap and considered “toxic waste” Read 

Instead, replace these cooking oils with olive oil, coconut oil, avocado oil or ghee-butter and avoid foods with vegetable and seed oils in the ingredients.

What are the Dirty Keto Micronutrient Deficiencies?

By following this type of high fat diet you are likely lacking enough: 

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K










To fill these deficiencies include these food in your keto diet plan:

A clean keto diet consists of a good amount of saturated fat, omega-3 rich foods, grass-fed animal meat, some berries and low carb vegetables. Here are some example of clean keto foods:



Olive oil

Coconut oil

MCT oil

Cod liver oil

Grass-fed or Ghee-butter



Animal Protein

Liver meat

Cultured diary

Animal fat


Macadamia nuts





Brussel sprouts



Electrolyte drink

By incorporating these foods and ingredients in your Keto diet plan, you are optimizing your health and will be able to experience the real benefits of a high fat and low carb diet.


Back to blog