The Ultimate Keto Cleanse Guide: Detoxify Your Body While Burning Fat

The ketogenic diet has gained immense popularity as a weight loss strategy and for its potential health benefits. A keto diet plan typically consists of 70-75% fat, 15-20% protein, and just 5-10% carbs per day. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain - including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower, this low-carb diet takes an entirely different approach to weight loss and health improvements.

This comprehensive guide explores the basics of the keto diet, its types, benefits, and potential risks. You’ll also discover what to eat along with an easy-to-follow 3-day meal plan featuring delicious, beginner-friendly recipes.

Understanding the Ketogenic Diet

At the core of the classic keto diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). The keto diet for beginners works by “tricking” the body into acting as if its fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat and results in unwanted weight gain. Keto diets, like most low carb diets, work through the elimination of glucose.

Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example). This state can also be achieved by multiple days of total fasting, but that isn’t sustainable beyond a few days. So many people ask, does the keto diet work? Yes, of course, but only if you can get your body into ketosis. Consumption of glucose from carbohydrate foods - grains, starchy vegetables, fruit, etc. Wondering how many carb foods you can eat and still be “in ketosis”? The traditional ketogenic diet, created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. In order to transition and remain in this state, aiming for about 30-50 net grams is typically the recommended amount of total carbs to start with. Once you’re more accustomed to “eating keto,” you can choose to lower carbs even more if you’d like (perhaps only from time to time), down to about 20 grams of net carbs daily.

Benefits of the Keto Diet

The ketogenic diet offers a range of potential health benefits:

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1. Weight Loss: One of the most studied strategies in the recent years for weight loss is the ketogenic diet and weight loss is often considered No. 1., as it can often be substantial and happen quickly (especially for those who start out very overweight or obese). In part, keto diet weight loss is a real thing because high-fat, low-carb diets can both help diminish hunger and boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesn’t store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy. Keto diets are high in healthy fats and protein also tend to be very filling, which can help reduce overeating of empty calories, sweets and junk foods.
2. Improved Insulin Sensitivity: The keto diet works for diabetes by eliminating carbohydrates from the your daily intake and keeping the body’s carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse “insulin resistance,” which is the underlying problem contributing to diabetes symptoms.
3. Reduced Risk of Heart Disease Markers: In fact, the keto diet is unlikely to negatively impact your cholesterol levels despite being so high in fat.
4. Potential Cancer-Fighting Properties: Therefore, a keto diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or fighting cancer.
5. Neurological Benefits: Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment, including inducing seizure control.
6. Increased Longevity: The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs.

Types of Keto Diets

The keto diet isn’t one-size-fits-all. These are four main types to help you make an informed decision:

• Standard Keto Diet (SKD): The Standard Keto Diet (SKD) is widely used for weight loss and metabolic health. With this plan, you’ll consistently maintain a macronutrient ratio of 70-75% fat, 15-20% protein, and 5-10% carbs.
• Cyclical Keto Diet (CKD): The Cyclical Keto Diet (CKD) alternates between high-carb days and keto days. It optimizes performance for athletes needing glycogen replenishment in particular.
• Targeted Keto Diet (TKD): The Targeted Keto Diet (TKD) incorporates precise carb intake pre- and post-workout, enhancing exercise energy without disrupting ketosis.
• High-Protein Keto Diet: The High-Protein Keto Diet (HPKD) modifies the ratio to include 35% protein. This makes it ideal for preserving muscle mass in active individuals or those with higher protein requirements.

Potential Risks

While the keto diet may offer benefits to your health, it’s essential to approach it responsibly. Always work with your Registered Dietitian while starting or maintaining a ketogenic diet. Potential risks include:

• Nutrient Deficiencies: Nutrient deficiencies can arise from inadequate keto diet planning, leading to a lack of essential vitamins and minerals.
• Digestive Issues: Reduced fiber intake while doing a keto diet may cause constipation or other digestive issues.
• Keto Flu: During the initial phase of dieting, "keto flu" symptoms can occur within the first 2-7 days as your body adapts to carb restriction.

How to Start a Keto Diet

Starting a keto diet requires preparation, education, and focus:

1. Plan Your Meals: Use tools like Berry Street’s Registered Dietitians to structure your meals around keto-friendly strategies.
2. Monitor Your Macros: Following the right balance of macronutrients is critical for monitoring, achieving, and sustaining ketosis. On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent.
3. Ease Into It: Gradually reduce your carb intake to avoid symptoms of the "keto flu", such as fatigue or irritability.
4. Stay Hydrated: Drink plenty of water (at least half of your body weight in ounces) and consider electrolytes (which can be found in leafy greens, for instance). They can balance your body during the transition in your diet to decrease the potential for dehydration.

Keto-Friendly Foods

• Protein:
  • Liberally: Grass-fed beef, Fish, especially fatty fish, like salmon, Dark-meat chicken
  • Occasionally: Bacon, Low-fat proteins, like skinless chicken breast and shrimp.
  • Never: Cold cuts with added sugar (read the label), Meat that has been marinated in sugary sauces, Fish or chicken nuggets
• Oil and Fat
  • Liberally: Avocado, Avocado oil, Olive oil
  • Occasionally: Sunflower oil, Safflower oil, Corn oil, Butter (just keep in mind that this is high in saturated fat), Heavy cream, Whole milk, Coconut oil
  • Never: Margarine, Trans fats
• Fruits and Veggies
  • Liberally: Avocado (also high in healthy monounsaturated fat, and low in saturated fat, per the USDA), Leafy greens, like spinach and arugula, Celery, Asparagus
  • Occasionally: Leeks, Spaghetti squash, Eggplant, Raspberries, Lemon, Tomatoes
  • Never: Potatoes, Corn, Raisins
• Nuts and Seeds
  • Liberally: Walnuts, Almonds, Flaxseed and chia seeds, Nut butter (unsweetened)
  • Occasionally: Unsweetened nut butters (almond or peanut butter), Cashews, Pistachios
  • Never: Trail mixes with dried fruit, Sweetened nut or seed butters, Chocolate-covered nuts
• Dairy Products
  • Liberally: Blue cheese, Feta cheese, Parmesan cheese, Cream cheese
  • Occasionally: Full-fat cottage cheese, Full-fat plain Greek yogurt, Full-fat ricotta cheese, Cheddar cheese, American cheese
  • Never: Milk, Sweetened nonfat yogurt, Ice cream
• Sweeteners
  • Liberally: None - always practice moderation with sweeteners.
  • Occasionally: Artificial sweeteners, such as stevia, Erythritol, Xylitol
  • Never: Agave, Honey, Maple syrup, White and brown sugars
• Condiments and Sauces
  • Liberally: Guacamole, Lemon butter sauce, Mayonnaise (ensure that there’s no sugar added)
  • Occasionally: Raw garlic, Tomato sauce (look for those with no added sugar), Balsamic vinegar
  • Never: Barbecue sauce, Ketchup, Honey mustard
• Drinks
  • Liberally: Water, Unsweetened almond milk, Bone broth, Plain tea
  • Occasionally: Black coffee (watch caffeine consumption), Unsweetened carbonated water (limit only if bubbles make you bloated), Diet soda, Zero-calorie drinks, Alcohol (hard spirits, wine, low-carb beer, some alcoholic seltzers)
  • Never: Soda, Fruit juice, Lemonade
• Herbs and Spices
  • Liberally: Salt (salt foods to taste only, to avoid raising blood pressure levels), Pepper, Thyme, oregano, paprika, and cayenne
  • Occasionally: Ground ginger, Garlic powder, Onion powder
  • Never: No herbs and spices are off limits; they’re generally okay to use in small amounts to add flavor to foods.

Supplements

Consider taking:

• Fiber
• Multivitamin
• Optional: MCT oil may help increase ketone levels more quickly, according to one small study.

Keto Meal Plan for Detox

The keto meal plan for detox is crafted to support the body's natural detoxification processes while following a ketogenic diet. It includes low-carb, high-fat foods that are rich in antioxidants and nutrients essential for detoxification. This plan aims to cleanse the body while maintaining ketosis. It’s about enhancing the body's ability to detoxify naturally through a keto-aligned diet.

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Foods to eat:

• Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
• Leafy Greens: Kale, spinach, and Swiss chard for detoxifying nutrients.
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts for liver support.
• Avocados: Rich in healthy fats and fiber for overall health.
• Nuts and Seeds: Almonds, chia seeds, and flaxseeds for added nutrients.
• Herbs and Spices: Cilantro, parsley, turmeric, and ginger for flavor and potential detox benefits.
• Coconut Oil: A source of medium-chain triglycerides (MCTs) for energy.
• Green Tea: Antioxidant-rich beverage for hydration and potential detox support.
• Water: Stay hydrated with plenty of water throughout the day.

Foods not to eat:

• Processed Foods: Minimize intake of processed snacks and foods with additives.
• Sugar and Sweets: Avoid sugary treats and beverages for a low-carb detox.
• Grains and Legumes: Limit grains, beans, and lentils to reduce carb intake.
• Highly Processed Oils: Opt for natural fats and avoid highly processed vegetable oils.
• Alcohol: Minimize or avoid alcohol to support detoxification.
• Dairy: Choose dairy alternatives or consume dairy in moderation.
• Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.

The Keto Meal Plan for Detox is designed to support the body's natural cleansing processes while maintaining ketosis. This plan emphasizes nutrient-dense, anti-inflammatory foods, including healthy fats, lean proteins, and low-carb vegetables, to aid in detoxification and promote overall well-being. By avoiding processed foods, sugars, and toxins, this meal plan helps reduce inflammation and supports liver function. With a focus on hydration and clean eating, it provides a sustainable way to nourish the body while following a ketogenic lifestyle.

Clean Keto vs. Dirty Keto

Clean Keto is all about eating a wide variety of real foods that are low in carbs and high in fat. With this version of the ketogenic diet, your focus is on getting your nutrients and macros met from fresh, unprocessed (or minimally unprocessed) foods.

Dirty keto (also known as “lazy keto”) is the complete opposite of clean keto. This version of keto allows you to consume highly processed foods (e.g. pork rinds, sugar-free soda, fast food).

Why Choose Clean Keto?

1. Nutrient Density: In general, foods in their natural state or that are minimally processed contain more nutrients.
2. Gut Health: A 2019 review suggests that long-term consumption of food additives (e.g. emulsifiers, artificial sweeteners, and food colorants) may contribute to intestinal inflammation, colitis, colorectal cancer, and metabolic syndrome. Since your gut microbiome can influence various aspects of your health, it’s essential to support it by eating a keto diet rich in whole foods.
3. Sustainable Weight Loss: Although the dirty keto diet promises quick weight loss, changing the quality of your diet is the most powerful way to experience lasting results.

3-Day Keto Meal Plan

Kickstart your keto journey with our 3-day keto meal plan. You’ll discover high-protein breakfasts, nutrient-dense salads, and savory dinners to fuel your body and keep you on track.

Day 1: Sunday

• Breakfast: Egg White Omelet Bites

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  • Ingredients: cooking spray, 1 carton (16 oz) liquid egg whites, ½ cup low-fat cottage cheese, ¼ tsp garlic powder, ¼ tsp salt, ⅛ tsp ground black pepper, 1 cup finely chopped fresh spinach, ⅓ cup drained, chopped and roasted red peppers, 1 tbsp fresh and minced basil, ¼ cup crumbled feta cheese
  • Instructions: Preheat the oven to 350°F and grease a 12-cup muffin tin. Pour the egg whites into a blender, then blend with cottage cheese, garlic powder, salt, and pepper until they’re smooth. Next, stir the spinach, roasted peppers, and basil into the egg mixture. Pour evenly into the muffin cups, top with feta, and bake for 18-20 minutes in the oven until they’re firm. Use a toothpick to pierce the center of each breakfast bite; if the toothpick comes away clean, you’ll know the egg whites are cooked all the way through. Remove the breakfast bites from the oven and let them cool for 5 minutes or so in the muffin tray. Finally, lift the breakfast bites carefully from each muffin tray using a spatula or spoon and serve immediately.

• Lunch: Salmon Salad With Avocado

  *Ingredients:Salad: 4 oz spring mix, 6 oz smoked salmon, 1 medium sliced avocado, ½ medium sliced red onion. Dressing: 2 tbsp white wine vinegar, 2 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp powdered erythritol, ½ tsp lemon juice, salt and pepper to taste

  • Instructions: Shake the dressing ingredients in a jar or blend until they become smooth. Next, toss the spring mix with the salad dressing, then place on a plate or in a bowl. Finally, top your salad and dressing with smoked salmon, sliced avocado, and onion for a flavorful finish.

• Dinner: Herbed Prime Rib Roast

  • Ingredients: 5 lbs bone-in standing prime rib roast, sea salt and freshly ground black pepper, 8 tbsp softened butter, 5 cloves mashed or crushed garlic, 1 tbsp dried Italian herb blend, ¾ cup sour cream, 3 tbsp peeled and freshly grated horseradish, 1 tbsp fresh lemon juice
  • Instructions: Salt the rib roast thoroughly and refrigerate uncovered overnight. When you take, ensure you bring the prime rib to room temperature for 2-3 hours before cooking. From there, you’ll preheat the oven to 475°F. Coat the prime rib with a butter, garlic, and herb blend, then roast it for 20 minutes, gradually reducing the temperature to 275°F. Baste the meat every 30 minutes until its internal temperature reaches 120°F. Remove the ribs from the oven, then let them rest for up to 5 minutes before serving them. Serve with a side of low carb veggie like roasted cauliflower.

Day 2: Monday

• Breakfast: Leftover Egg White Omelet Bites

  • Reheat yesterday’s omelet bites in the microwave or oven at 350°F until they’re warm. Garnish them with fresh herbs or a sprinkle of cheese if desired.

• Lunch: Leftover Herbed Prime Rib Roast

  • Serve it cold or warm it up in the oven at 275°F for 10 minutes. You can pair your leftover roast with a fresh side salad or steamed low-carb vegetables for balance.

• Dinner: Stuffed Chicken Breast With Spinach And Cream Cheese

  • Ingredients: Chicken: 4 boneless, skinless chicken breasts or cutlets, 6 oz softened cream cheese, 2 cups chopped raw spinach, ½ tsp minced garlic, ⅓ cup grated parmesan cheese, ½ cup grated mozzarella cheese, ¼ tsp ground black pepper, ⅛ tsp ground nutmeg, ¼ tsp kosher salt. Breading: ⅓ cup superfine almond flour, ⅓ cup grated parmesan cheese, ½ tsp dried parsley, ½ tsp kosher salt, ⅛ tsp onion powder, ⅛ tsp garlic powder, 2 eggs, 2 tbsp olive oil for frying
  • Instructions: Combine the cream cheese, spinach, garlic, and cheeses in a bowl. Pound the chicken breasts flat using a mallet. Next, add the filling, and roll tightly, sealing the edges of the chicken carefully. Chill the chicken breasts in the refrigerator for 15 minutes after that. Beat two eggs in a separate, then dip the stuffed chicken in it before coating in the almond flour mixture. From there, you’ll sauté the chicken in a skillet until they’re golden brown. Transfer the chicken to a baking pan and bake at 375°F for 18-22 minutes until the internal temperature reaches 165°F. Remove from heat and let it rest for 5 minutes or so, then serve the chicken with marinara or alfredo sauce for a rich and satisfying meal.

Day 3: Tuesday

• Breakfast: Keto-Friendly Yogurt Granola Parfait Bowl

  • Ingredients: ½ cup coconut yogurt, ¼ cup keto-friendly granola, 8 raspberries, 2 halved strawberries, ¼ cup fresh blueberries, 1 tsp chia seeds, 1 tsp hemp hearts, fresh mint for garnish (optional)
  • Instructions: Layer the yogurt, granola, and berries in a bowl, then sprinkle the top of the parfait with chia seeds and hemp hearts on top. Finally, garnish the top with fresh mint for added freshness to start your day right.

• Lunch: Leftover Stuffed Chicken Breast

  • Reheat the stuffed chicken breast in the oven at 350°F until it’s warm. You can pair it with a fresh cucumber salad or roasted Brussels sprouts for added crunch and fiber.

• Dinner: Pizza-Style Stuffed Portobellos

  • Ingredients: ½ lb ground beef or sausage, 8 Portobello mushrooms, 1 cup pizza sauce, 2 cups mozzarella cheese, 1 diced green pepper, 1 small diced red onions, salt and pepper to taste, chili flakes to taste, Italian seasoning to taste
  • Instructions: Preheat the oven to 400°F, then brown the ground beef in a skillet. Next, you’ll remove the stems and hollow out the mushrooms. Fill each mushroom with pizza sauce, cooked beef, mozzarella, and toppings. Arrange them on a parchment-lined baking sheet and bake in the oven for 15 minutes until the cheese is melted and bubbly on top. Remove from heat and plate to serve your mushroom pizzas right away.

Keto and Diabetes

Theoretically speaking, it makes sense that keto could benefit people with diabetes, since the diet calls for moderating carbohydrate intake. And that lower carb intake has the potential to increase insulin sensitivity in individuals who are managing diabetes, as research suggests.

Despite the ability of keto to lower blood sugar levels, one big concern is that you eat a lot of fat on keto, and those may be saturated fats, which are unhealthy and associated with a higher risk of cardiovascular disease, or heart disease, when eaten in excess.

Keto and Weight Loss

Looking to lower your body fat percentage? You’ve probably heard that keto diets can help - and that they can make a big impact on your weight right away. There may be some truth to that notion, although how much weight you lose will vary by individual.

“Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. Thanks to its low-carb nature, keto will force the body to first use up all its glycogen stores, which is the storage form of carbohydrates, she explains. With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down, keep in mind that most of this is water loss initially.

But the ketogenic diet can also be an effective weight loss option over time. One review suggested that this low-carb diet can spur fat loss in people with obesity when used for a couple of weeks and for up to one year. And a meta-analysis noted that one likely reason for weight loss is that all of the fat consumed when on this diet may suppress hunger.

One downside of the ketogenic diet for weight loss is that it’s difficult to maintain, especially compared to a traditional diet or other diets that have less stringent rules.

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