Keto Basics

The basic macronutrient ratios of the Keto diet (no matter which version you choose) include a highly restrictive carb limit with a high intake of healthy fats and moderate protein. Fats account for about 75 percent of calories, protein around 20 percent and carbohydrates about 5 percent. When eating Keto, the ratios drive your body into ketosis and your body turns to its stored fat and protein for energy rather than carbohydrates.

Clean Keto


Clean Keto foods stay within the ratios above and are fresh veggies, meats, dairy, eggs and natural fats from butter, avocado oil, olive oil etc.  It’s not restricted to just veggies and meat like a lot of people think.

There are satisfying and delicious recipes for pizza, bread, cakes, cookies etc.  that are amazing substitutes for foods we typically crave.  These foods substitute approved clean Keto alternative flours (almond and coconut) and sugar (Monk fruit and Stevia). 

Benefits of Clean Keto

Clean Keto is a “healing” diet first with quick weight loss a wonderful benefit.  It was first used over 100 yeas ago at the Mayo Clinic for children with Epilepsy. Here are just a few of the benefits:

Increased energy, reduced hungry, builds immunity, reduction in triglycerides, reduced blood sugar levels, reduced inflammation, reduced depression and anxiety, lower blood pressure, improved good cholesterol, eliminates brain-fog, improved neurological functions including dementia and much more.

How Many Carbs Does the Typical American Diet Include?

For most people, cutting carbs is a big adjustment, since the average American currently gets close to half of his or her calories from carbs according to the Center for Disease Control and Prevention. Making real and permanent changes to your eating habits and food choices—that is not always so easy.  Enter “dirty keto,” into the mix which has become a trendy hack to this eating plan. As the name implies, it is the less clean version of Keto and doesn’t come with the healing benefits.  With the dirty version, your macronutrient ratios are the same as clean Keto, but the quality of the foods you eat to hit those targets matters a whole lot less.

How is Dirty Keto Different?

Unlike clean Keto dieters, those on the so-called dirty keto diet might use some ratio principles of keto to indulge on traditionally unhealthy snacks and food. Think processed foods like pork rinds, protein bars, fast foods.  It’s pretty much anything goes as long as it fits into your macro ratios.

Dirty keto dieters are also less prone to focus on the keto-friendly sources of fiber and nutrients, like vegetables, avocado or fresh berries.  But overall, they zone in on the low-carb part of Keto and ignore the quality of foods.

Clean Keto heals you physically and emotionally providing a sense of calm, nourishment and reduction in anxiety. This is all very important right now during our time sheltering at home.  I encourage you to give clean Keto a try for your overall health, well-being and weight loss.

Staying Clean Keto No Matter What

Here are a few tips to keep you eating Clean Keto whether you are just starting out, starting over of currently eating Keto and want to stick with this lifestyle:

1) Find a KETO BUDDY you can partner with. If anyone is having a hard time, starting to feel guilty about it and wants support please contact me.

2) Only have KETO FOODS in your house. Makes it very simple not to cheat or indulge in old habits.
3) Spend time COOKING some easy recipes and freeze ahead. This will save you over and over and uncomplicate life. No added stress right now. Keep it SIMPLE.
4) Let the Keto lifestyle INSPIRE you, motivate you and find the courage to stay healthy, build your immunity and lose weight.

Enjoy this time at home. Keep it Keto. Keep it Simple. Keep it Clean.  Reap the benefits Keto gives you to increase your quality of life and stay healthy during this important time.

I want to hear from as many of you as possible.  I’m here to support and guide you. Together we will find a way.

About Michelle Borthwick: Michelle is a Keto Lifestyle coach, a Seasoned expert on Customized Keto.  Keto weight loss results can be improved with Coaching, Customization, Accountability and a trusted partner to guide you every step of the way.  Michelle offers private sessions, proven Keto diet hacks, meal plans, proprietary customization, goal setting and more. If you are interested in Keto and how it can work for you and your lifestyle, book a free 30 minute private coaching session online at  (based on availability on Tuesday or Thursday)