Clean Keto vs Dirty Keto: How to Transition to Whole Food Nutrition for Long-Term Health (5 Simple Food Quality Upgrades)
You started keto three months ago and lost 15 pounds in the first month. You were thrilled. You ate bacon and eggs for breakfast. Burgers without buns for lunch. Processed cheese and pepperoni for snacks. Your macros were perfect. You stayed under 20 grams of carbs daily.
But now something feels off. Your energy is lower than it was in week two. Your skin is breaking out. You feel bloated after meals. Your joints ache for no reason. You are still in ketosis according to your test strips but you do not feel the amazing benefits everyone promised.
Here is what nobody told you. Staying in ketosis is not enough. The quality of food you eat on keto determines whether you thrive or just survive. You can eat 20 grams of carbs from processed seed oils and factory farmed meat or you can eat 20 grams from organic vegetables and grass fed beef. Both keep you in ketosis. Only one transforms your health.
This is the difference between dirty keto and clean keto. Most people start with dirty keto because it is convenient and cheap. But if you want sustainable fat loss without inflammation brain fog or hormonal imbalances you need to understand why food quality matters more than your macro numbers.
This guide breaks down exactly what separates these two approaches. You will learn the hidden dangers lurking in processed keto foods. You will discover the massive health benefits of switching to whole food sources. Most importantly you will get a simple 5 step transition plan that upgrades your food quality without making keto harder or more expensive.
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| The difference between dirty and clean keto starts with what's on your plate |
Why Food Quality on Keto Changes Everything Beyond Weight Loss
Most people think keto is just about losing weight by cutting carbs and eating fat. This oversimplification leads to major problems down the road. Your body does not just need the right macro ratios. It needs the right nutrients to build hormones repair cells and fight inflammation.
When you focus only on macros and ignore food quality you might lose weight initially but you sacrifice long term health. Your liver gets overloaded with toxins from processed foods. Your gut microbiome deteriorates from lack of fiber and nutrients. Your inflammation levels skyrocket from omega 6 seed oils. Your energy crashes because you are not getting enough vitamins and minerals.
Clean keto solves all of these problems by prioritizing nutrient density alongside macro targets. It is not about being perfect or spending a fortune on organic everything. It is about making strategic swaps that give you dramatically better results without adding complexity.
- Your energy becomes stable and sustained throughout the day instead of crashing after meals
- Your skin clears up as inflammation drops and your body gets the nutrients it needs for repair
- Your digestion improves dramatically because whole foods support healthy gut bacteria
- Your hormones balance naturally as your body gets the building blocks it needs from quality fats and proteins
- Your mental clarity sharpens even more as your brain receives clean ketone fuel without inflammatory interference
- Your cravings disappear completely because nutrient dense foods satisfy your body at a cellular level
- Your long term disease risk plummets as chronic inflammation from processed foods gets eliminated
The research is clear. People who eat whole food based ketogenic diets show better markers for heart health inflammation insulin sensitivity and longevity compared to people eating the same macros from processed sources. Food quality is not a minor detail. It is the difference between temporary weight loss and permanent health transformation.
1. What Dirty Keto Really Means: The Macro-Only Trap
Dirty keto is the approach most beginners fall into without realizing it. The philosophy is simple. As long as your carbs stay under 20 grams and your fat stays high you can eat whatever fits those numbers. This sounds convenient but it creates serious problems.
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| Dirty keto fits the macros but misses the nutrition your body needs |
The Typical Dirty Keto Day
Breakfast is three eggs cooked in cheap vegetable oil with processed bacon full of nitrates and sugar. Lunch is a fast food burger without the bun loaded with soybean oil based mayo and American cheese made from modified milk ingredients. Dinner is frozen meatballs with seed oil marinara and a side of diet soda sweetened with aspartame. Snacks are keto protein bars with 15 unpronounceable ingredients.
Every single meal hits the macro targets perfectly. Total carbs for the day are 18 grams. Fat is 75 percent of calories. Protein is moderate. According to the dirty keto philosophy this is a successful day. But here is what really happened inside your body.
The Hidden Chemical Load
Those three meals delivered massive doses of inflammatory omega 6 fats from vegetable oils. Your omega 6 to omega 3 ratio which should be around 4 to 1 is now closer to 20 to 1. This imbalance triggers systemic inflammation throughout your body. Your joints ache. Your skin breaks out. Your gut lining gets irritated.
The processed meats contain nitrates and nitrites that your body converts into potentially harmful compounds. The artificial sweeteners in your diet soda disrupt your gut bacteria killing beneficial strains and allowing harmful ones to multiply. The chemical preservatives and additives in the protein bar stress your liver as it tries to process and eliminate these foreign substances.
Your body is in ketosis. Your weight might be dropping. But internally you are creating inflammation and toxicity that will catch up with you eventually.
The Nutrient Deficiency Problem
Even worse dirty keto meals are nutritionally bankrupt. That burger has protein and fat but almost zero vitamins or minerals. The eggs have some nutrients but cooking them in oxidized vegetable oil damages those nutrients. The frozen meatballs provide calories but no fiber no antioxidants no micronutrients that your body desperately needs.
Over time you develop deficiencies in magnesium potassium vitamin C vitamin E and dozens of other essential compounds. You feel tired despite being in ketosis. Your hair thins. Your nails become brittle. Your immune system weakens. Your hormones go haywire.
This is why people who do dirty keto often say they felt amazing for the first month then everything went downhill. The initial weight loss from water and glycogen depletion masked the underlying nutrient depletion and inflammation building up in their system.
💡 Reality Check: You can lose weight eating garbage food as long as you stay in ketosis. But you cannot build vibrant health energy and longevity on a foundation of processed ingredients and seed oils.
2. The Inflammation Crisis: How Seed Oils Destroy Your Progress
The single biggest problem with dirty keto is the reliance on industrial seed oils. These oils are in everything. Restaurant food. Packaged snacks. Salad dressings. Mayonnaise. Processed meats. If you are doing dirty keto you are consuming massive amounts of these oils without even realizing it.
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| These industrial seed oils create inflammation even when your macros are perfect |
What Are Seed Oils
Seed oils include soybean oil canola oil corn oil cottonseed oil sunflower oil and safflower oil. These are not traditional cooking fats like butter or olive oil. They are industrial products created in factories using high heat chemical solvents and deodorizers to extract oil from seeds.
The extraction process damages the delicate fatty acids in these oils creating oxidized compounds and trans fats. The oils are then bleached and deodorized to remove the rancid smell and taste. What you end up with is a chemically altered fat that your body was never designed to process in large quantities.
The Omega 6 Overload
Seed oils are extremely high in omega 6 fatty acids. Your body needs some omega 6 but the ratio matters. Ideally you want omega 6 to omega 3 in a ratio of 4 to 1 or lower. Our ancestors ate ratios around 1 to 1. Modern diets heavy in seed oils push that ratio to 20 to 1 or even 30 to 1.
When omega 6 levels get too high your body produces excessive amounts of inflammatory compounds called prostaglandins and leukotrienes. These chemicals trigger inflammation throughout your entire system. Your joints swell. Your arteries develop plaque. Your brain fog increases. Your gut lining becomes permeable allowing toxins into your bloodstream.
This chronic low grade inflammation is linked to every modern disease. Heart disease. Diabetes. Alzheimer's. Cancer. Autoimmune conditions. Obesity. Depression. If you want to avoid these diseases you must eliminate seed oils from your diet completely.
Hidden Sources Everywhere
The problem is seed oils hide in places you would never expect. That rotisserie chicken from the grocery store was injected with soybean oil. Those roasted nuts were cooked in sunflower oil. That keto friendly salad dressing lists olive oil first but soybean oil is the second ingredient in much higher quantity.
Restaurants use seed oils for everything because they are cheap. Your burger might be grass fed beef but it was cooked on a griddle covered in soybean oil. Your salmon was wild caught but it was sautéed in canola oil. Unless you specifically ask and verify every restaurant meal is loaded with these inflammatory oils.
The Alternative: Traditional Fats
Clean keto eliminates all seed oils and replaces them with traditional fats humans have eaten for thousands of years. Butter and ghee from grass fed cows. Extra virgin olive oil. Coconut oil. Avocado oil. Animal fats like tallow and lard from properly raised animals.
These fats have balanced omega profiles. They contain beneficial compounds like conjugated linoleic acid from grass fed butter and polyphenols from olive oil. They do not require industrial processing. They taste better. Most importantly they do not trigger the inflammatory cascade that seed oils cause.
💡 Action Step: Check every packaged food in your pantry right now. If the ingredient list includes soybean canola corn or vegetable oil throw it out. This single change will reduce your inflammation more than any supplement ever could.
3. Clean Keto Philosophy: Nutrient Density First
Clean keto flips the script completely. Instead of asking what foods fit your macros you ask what foods provide the most nutrients per calorie while staying low carb. This subtle shift in thinking changes everything.
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| Clean keto prioritizes nutrient density from whole unprocessed food sources |
What Makes Food Nutrient Dense
Nutrient density means how many vitamins minerals antioxidants and beneficial compounds a food contains relative to its calorie content. Grass fed beef liver is incredibly nutrient dense. One serving provides massive amounts of vitamin A vitamin B12 iron copper and dozens of other compounds your body needs. Processed pepperoni has almost zero nutrient density despite having similar calories.
Clean keto prioritizes foods at the top of the nutrient density scale. Organ meats. Wild caught fatty fish. Pasture raised eggs. Leafy greens. Cruciferous vegetables. Avocados. Nuts and seeds in moderation. Fermented foods. These foods deliver maximum nutrition with every bite.
The Quality Hierarchy
Not all versions of the same food are equal. There is a massive difference between:
Conventional grain fed beef raised in feedlots on corn and soy antibiotics and growth hormones versus grass fed grass finished beef raised on pasture eating its natural diet with a much healthier omega 3 to omega 6 ratio and higher levels of vitamins.
Factory farmed eggs from chickens in cages eating grain based feed versus pasture raised eggs from chickens eating bugs and grass with deep orange yolks packed with nutrients.
Farmed salmon raised in crowded pens eating processed pellets contaminated with toxins versus wild caught salmon eating its natural diet in the ocean with clean omega 3 fats and no antibiotics.
The price difference between these options is real but so is the health difference. Your body recognizes quality. It responds differently to grass fed beef than to feedlot beef even though the macros look similar on paper.
Micronutrients Matter More Than You Think
Most people focus obsessively on protein fat and carb numbers while completely ignoring micronutrients. This is backwards. Your body uses micronutrients for thousands of essential functions. Magnesium alone is involved in over 300 enzymatic reactions. Without adequate micronutrients your metabolism slows your energy drops and your hormones malfunction.
Clean keto ensures you get abundant micronutrients from whole food sources. A large salad with mixed greens provides folate vitamin K vitamin C and dozens of beneficial plant compounds. Grass fed liver gives you more vitamin A in one serving than most people get in a month. Wild salmon delivers vitamin D and selenium most Americans are deficient in.
When your micronutrient levels are optimal everything works better. Your thyroid produces hormones efficiently. Your mitochondria generate energy without struggle. Your immune system fights off threats effectively. Your brain neurotransmitters stay balanced. This is why people on clean keto report feeling dramatically better than people on dirty keto even at the same weight.
💡 Mindset Shift: Stop thinking about food as just fuel for weight loss. Start thinking about food as information and building blocks your body uses to create health or disease.
4. The Simple 5 Food Quality Upgrades That Transform Your Results
You do not need to overhaul your entire diet overnight. Making these five strategic swaps will eliminate 80 percent of the problems with dirty keto while keeping things simple and sustainable.
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| Replace inflammatory seed oils with traditional fats your body recognizes |
Upgrade 1: Replace All Seed Oils with Traditional Fats
Out: Vegetable oil, soybean oil, canola oil, corn oil, sunflower oil, safflower oil
In: Butter, ghee, extra virgin olive oil, coconut oil, avocado oil, animal fats
Start by clearing your pantry of anything containing seed oils. Then stock up on quality cooking fats. Use butter or ghee for high heat cooking. Use olive oil for low heat or raw applications like salad dressing. Use coconut oil for baking. Save bacon grease and use it for frying eggs.
When eating out ask restaurants what oil they use. Request that your food be cooked in butter or olive oil. If they refuse order something that does not require cooking in oil like a salad with grilled meat on top.
Upgrade 2: Switch to Grass Fed and Pasture Raised Animal Products
Out: Conventional grain fed beef, factory farmed chicken, regular eggs
In: Grass fed beef, pasture raised chicken, pasture raised eggs
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| Grass-fed beef has deeper color better marbling and superior omega-3 content |
The omega 3 content in grass fed beef is 3 to 5 times higher than grain fed. The vitamin content is significantly better. The fat quality is completely different. Yes it costs more. But you will eat less because the nutrient density keeps you satisfied longer.
For eggs look for pasture raised not cage free or free range. These marketing terms mean nothing. Pasture raised eggs have orange yolks and thick shells because the chickens ate their natural diet of bugs and grass.
If budget is tight prioritize quality for the foods you eat most. If you eat beef daily upgrade your beef. If you eat mostly eggs upgrade your eggs. You do not have to buy organic everything. Focus on the animal products first.
Upgrade 3: Add Leafy Greens and Cruciferous Vegetables Daily
Out: Skipping vegetables entirely or only eating iceberg lettuce
In: Spinach, kale, arugula, broccoli, cauliflower, brussels sprouts
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| Add 4 to 6 cups of leafy greens daily for fiber antioxidants and essential minerals |
Most people on dirty keto eat almost zero vegetables. They think carbs are the enemy so they avoid all plants. This is a massive mistake. Non starchy vegetables are extremely low in net carbs and incredibly high in nutrients.
Aim for 4 to 6 cups of leafy greens daily. Make a big salad with mixed greens olive oil and grass fed meat. Sauté spinach in butter as a side dish. Blend kale into a smoothie with coconut milk and protein powder.
Add at least one cup of cruciferous vegetables to lunch or dinner. Roast broccoli with olive oil and garlic. Make cauliflower rice to replace regular rice. Steam brussels sprouts and top with butter and bacon.
These vegetables provide fiber that feeds beneficial gut bacteria. They provide antioxidants that protect your cells from damage. They provide minerals like magnesium and potassium that most keto dieters are deficient in.
Upgrade 4: Eliminate Artificial Sweeteners and Processed Keto Products
Out: Diet sodas, keto protein bars, sugar free candies with artificial sweeteners
In: Water, herbal tea, whole food snacks like nuts cheese and vegetables
Artificial sweeteners like aspartame sucralose and acesulfame K destroy your gut microbiome. Studies show they alter the bacterial composition in your intestines within days. This disruption affects everything from digestion to mood to immune function.
Processed keto products are just junk food reformulated to be low carb. They contain the same inflammatory seed oils chemical additives and artificial ingredients as regular junk food. The fact that they fit your macros does not make them healthy.
Replace these products with real food. Drink water with lemon. Snack on macadamia nuts or cheese crisps you make yourself. If you need something sweet occasionally use small amounts of stevia or monk fruit in recipes but do not rely on sweetness as a daily crutch.
Upgrade 5: Choose Wild Caught Fish Over Farmed
Out: Farmed salmon, farmed tilapia, breaded fish sticks
In: Wild caught salmon, sardines, mackerel, anchovies
Farmed fish are raised in crowded conditions fed processed pellets and treated with antibiotics. Their omega 3 content is lower and their omega 6 content is higher than wild fish. They often contain environmental toxins that accumulate in their fat.
Wild caught fatty fish like salmon sardines and mackerel are among the most nutrient dense foods on the planet. They provide omega 3 fats in the ideal form your brain and body need. They deliver vitamin D most people lack. They contain selenium that protects your thyroid.
Aim for at least two servings of wild fatty fish per week. Buy canned sardines or mackerel for convenience. They are cheap shelf stable and just as nutritious as fresh fish. Eat them straight from the can or mash them up with avocado and lemon juice.
💡 Implementation: Do not try all 5 upgrades at once. Pick one. Master it for 2 weeks. Then add the next. Slow sustainable changes beat overwhelming overhauls that you quit after 3 days.
5. The 80/20 Rule: Sustainable Food Quality Without Perfection
Trying to eat perfectly clean 100 percent of the time leads to stress obsession and eventual burnout. The 80/20 rule creates a sustainable middle ground that gives you the benefits of clean keto without making your life miserable.
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| The 80/20 rule creates sustainable clean keto without requiring perfection |
How the 80/20 Rule Works
Eighty percent of your meals should be clean keto. Whole unprocessed foods. Quality fats. Grass fed meats. Organic vegetables when possible. No seed oils. No artificial sweeteners. This creates a strong foundation of nutrient density that keeps your body functioning optimally.
Twenty percent of your meals can be flexible. This is where you eat at restaurants without interrogating the chef about cooking oils. This is where you have a keto friendly packaged snack during travel. This is where you eat conventional eggs instead of pasture raised because that is what is available.
The key is making sure your 80 percent consistency is truly consistent. You cannot do dirty keto 6 days a week and clean keto 1 day and call it 80/20. The math does not work that way. Eighty percent means most days include mostly clean meals.
What Flexibility Looks Like in Practice
Monday through Friday: All meals at home using quality ingredients. Grass fed beef and butter. Pasture raised eggs. Organic spinach. Wild salmon. Avocados. Olive oil. Perfect execution.
Saturday: Out to dinner at a restaurant. You order steak and vegetables. The steak might be grain fed. The vegetables might be cooked in seed oils. You do not stress about it. You enjoy the meal. This is your 20 percent.
Sunday: Meal prep day. Back to clean eating. You roast a whole organic chicken. You make a huge salad. You hard boil pasture raised eggs for the week. You are back in the 80 percent.
Why This Works
The 80 percent consistency gives your body enough nutrient density and low enough inflammation that the occasional 20 percent does not derail your progress. Your gut bacteria remain diverse and healthy. Your liver can handle the occasional toxin exposure without getting overwhelmed. Your omega ratios stay relatively balanced.
This approach also keeps keto sustainable socially and psychologically. You can go to dinner with friends without bringing your own food. You can travel without obsessing over every ingredient. You can live a normal life while still prioritizing your health.
When to Be Stricter
If you have serious health issues like autoimmune disease chronic inflammation or metabolic syndrome you might need to be stricter than 80/20 initially. Maybe you do 90/10 or even 95/5 for a few months to heal your body. But eventually you can relax into 80/20 once your health improves.
If you are just trying to lose weight and feel better 80/20 is perfect from day one. It gives you all the benefits without requiring perfection.
💡 Permission: You are allowed to be human. You do not have to eat perfectly to be healthy. Consistency with high quality food most of the time beats perfection for a few days followed by giving up.
Quick Food Quality Tips for Busy Keto Beginners
- Replace all cooking oils in your kitchen with butter ghee or olive oil this week.
- Buy pasture raised eggs instead of regular eggs for just two dollars more per dozen.
- Add one large handful of spinach to your breakfast eggs every morning for instant micronutrients.
- Keep canned sardines or mackerel in your pantry for emergency high quality protein.
- Make your own salad dressing with olive oil lemon juice and herbs instead of buying bottled versions with seed oils.
- Order grass fed ground beef in bulk online and freeze it to save money while upgrading quality.
- Roast a whole organic chicken on Sunday and use the meat for easy meals all week.
- Stop buying keto protein bars and snack on raw macadamia nuts or cheese instead.
- Drink plain water or herbal tea instead of diet soda with artificial sweeteners.
- Ask restaurants to cook your food in butter or olive oil instead of their standard vegetable oil.
Internal Link to Previous Guide
If you recently fixed your keto constipation make sure your food quality supports long term gut health.
This guide explains the fiber mineral and hydration strategies that work synergistically with clean whole food nutrition for optimal digestive function.
Key Takeaways
- Dirty keto focuses only on macros using processed foods seed oils and artificial ingredients while clean keto prioritizes nutrient dense whole foods for sustainable health
- Seed oils high in omega 6 create systemic inflammation linked to joint pain skin issues and chronic disease even when staying in ketosis
- Grass fed meats pasture raised eggs and wild caught fish provide dramatically better omega 3 ratios vitamin content and overall nutrient density than conventional options
- Artificial sweeteners destroy gut bacteria and processed keto products contain the same inflammatory oils and additives as regular junk food
- The 80/20 rule allows 20 percent flexibility for social eating and travel while maintaining 80 percent consistency with quality whole foods
- Five simple upgrades eliminate seed oils switch to quality animal products add vegetables remove artificial sweeteners and choose wild fish
- Long term health energy and hormone balance depend on food quality not just staying under 20 grams of carbs daily
Final Thoughts
Keto is not just about weight loss. It is about transforming your metabolic health reducing inflammation and giving your body the building blocks it needs to thrive. You can achieve short term weight loss on dirty keto. But you cannot build vibrant long term health on a foundation of seed oils processed meats and chemical additives.
The difference between dirty and clean keto is the difference between surviving and thriving. Yes clean keto requires slightly more effort. You have to cook more. You have to read labels. You have to spend a bit more money on quality ingredients. But the payoff is enormous.
Your energy will be stable and sustained. Your skin will clear. Your joints will stop aching. Your brain fog will disappear. Your hormones will balance. Your cravings will vanish. Your long term disease risk will plummet. This is what real health feels like.
You do not need to be perfect. The 80/20 rule gives you plenty of flexibility. But you do need to be intentional about food quality most of the time. Make the five simple upgrades in this guide. Give your body 4 weeks on clean keto. You will never want to go back to the processed version.
Your body deserves better than cheap seed oils and factory farmed meat. Invest in quality food. Your future self will thank you.
Transform Your Keto Results Starting Tomorrow
Stop settling for mediocre energy and hidden inflammation. Upgrade to clean whole food keto and experience what this diet can really do when you fuel your body with quality nutrition.
FAQ ❔
Q1: Is clean keto more expensive than dirty keto?
Yes clean keto typically costs more because quality ingredients like grass fed meat and pasture raised eggs have higher prices. However you can minimize costs by buying in bulk cooking at home focusing on cheaper nutrient dense options like eggs and canned sardines and prioritizing quality for foods you eat most often. The long term health savings from avoiding disease often outweigh the food cost difference.
Q2: Can I lose weight on dirty keto?
Yes you can lose weight on dirty keto because staying in ketosis from any food sources creates a calorie deficit and reduces insulin. However you will likely experience more inflammation fatigue skin issues and hormonal problems compared to clean keto. Weight loss alone does not equal health especially if achieved through processed inflammatory foods.
Q3: What is the biggest difference between grass fed and grain fed beef?
Grass fed beef contains 3 to 5 times more omega 3 fatty acids has a better omega 6 to omega 3 ratio provides higher levels of vitamins A and E and contains beneficial compounds like conjugated linoleic acid that grain fed beef lacks. The fat quality and nutrient density are dramatically different even though macros look similar.
Q4: Are all seed oils equally bad?
Yes all industrial seed oils including soybean canola corn cottonseed sunflower and safflower are problematic because they contain excessive omega 6 fatty acids and are processed using high heat and chemical solvents that create oxidized compounds. Some are worse than others but none should be regular parts of a healthy diet.
Q5: Do I need to buy organic vegetables on keto?
Not necessarily. Focus on organic for the dirty dozen vegetables that have highest pesticide residues like spinach kale and bell peppers. For vegetables with thick skins like avocados and cauliflower conventional is fine. Prioritize upgrading animal products first since you eat them in larger quantities and toxins concentrate in animal fat.
Q6: Can I do clean keto while eating out frequently?
It is challenging but possible. Ask restaurants to cook your food in butter or olive oil instead of vegetable oil. Order simple dishes like grilled meat and steamed vegetables where ingredients are visible. Avoid sauces and dressings unless you verify they do not contain seed oils. The 80/20 rule allows some flexibility for restaurant meals without derailing progress.
Q7: How long does it take to feel the difference between dirty and clean keto?
Most people notice improvements in energy and digestion within 5 to 7 days of switching to clean keto. Skin improvements take 2 to 4 weeks. Hormonal balance and inflammation reduction can take 4 to 8 weeks. The longer you maintain clean food quality the more dramatic and lasting the benefits become.
Q8: Is it okay to eat clean keto during the week and dirty keto on weekends?
This approach is better than doing dirty keto all the time but it is not true 80/20 because weekends represent 30 percent of your time not 20 percent. Aim for mostly clean eating even on weekends with occasional flexibility for specific meals or events rather than entire days of processed food.
✍️ Author Bio
Khurram Ali is a Health Researcher and Lifestyle Consultant specializing in whole food nutrition and sustainable ketogenic diet strategies. With expertise in food quality science inflammatory pathways and metabolic optimization Khurram helps people transition from processed macro-focused eating to nutrient dense approaches that support long term health. Through evidence based practical guidance he empowers others to achieve sustainable fat loss vibrant energy and reduced inflammation without perfection or overwhelm.
📌 Disclaimer
This content is for educational and informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider before making significant changes to your diet nutrition habits or food sourcing especially if you have existing health conditions take medications or have a history of eating disorders. This post may contain affiliate links which support our work at no additional cost to you.
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