Target Healthy Keto Grocery Haul – What to Buy

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Clean Keto on a Budget – Target Grocery Haul (top 17 items) – Thomas DeLauer

What to Look for on Clean 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

That is to say, on the dirty keto diet, instead of choosing good fats, like wild-caught salmon, grass-fed butter, and avocado, you eat a fast-food burger (without the bun), processed cheese

This type of a keto diet is missing vital micronutrients like vitamins, minerals, and enzymes that are necessary to your overall health

Micronutrient Deficiencies

Vitamins

Vitamin E literally cuts the production of cytokines

Specifically, it has been shown to decrease lipid peroxidation and decrease the release of proinflammatory cytokines, the chemokine IL-8 and plasminogen activator inhibitor-1 (PAI-1) levels as well as decrease adhesion of monocytes to endothelium

The mechanisms that account for the effects of vitamin E are the inhibition of protein kinase C, 5-lipoxygenase, tyrosine-kinase as well as cyclooxygenase-2 (COX 2)

It also specifically targets, and dampens, interleukin-6 production in circulating blood

Vitamin K activates two key proteins in the body:

Osteocalcin: once activated, it carries calcium and minerals into bones and teeth – it’s mostly responsible for the dental health and osteoporosis prevention

Matrix-GLA: The non-bone and teeth benefits of Vitamin K2 are mainly tied to the action of the matrix-GLA protein – this protein is activated only in the presence of Vitamin K2

Helps avoid calcification in the arteries – helps stop calcification in the veins as well since the calcium meant for the bones is ushered into the bones and does not accumulate in veins and arteries

Vitamin K also helps prevent excess calcium in the brain, and excess dysregulated calcium in the brain accounts for some of the damage from Alzheimers
Animals grazing on vitamin K-rich cereal grasses – especially wheatgrass and alfalfa in a lush green state of growth – produce fat with the highest amounts of Activator X

Vitamin K2 levels will not be high in butter from grain-fed cows raised in confinement feedlots

Minerals

Magnesium binds to gamma-aminobutyric acid (GABA) receptors

Magnesium relaxes the muscles in the intestines, which can help to establish a smoother flow as the stool passes through the bowels

Stool Softener: Magnesium draws water into the intestines, working as an osmotic laxative

ATP must be bound to a magnesium ion in order to be biologically active – actually Mg-ATP

Enzymes

Avocado contains the enzyme lipase, which is needed in order to break down dietary fat

Yogurt and kefir are both fermented and support healthy digestion – they contain lactic acid bacteria that produces lactase, an enzyme that helps break down lactose, the milk sugar.

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

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