The keto diet is an eating plan that promotes the consumption of fats, small amounts of proteins, and very little carbohydrates. When reducing carbohydrates by replacing them with fats, this helps your body enter a metabolic state, called ketosis. Well, some folks decide to go on a tweaked version of the ketogenic dietary regimen, known as the dirty keto diet. So, what is dirty keto?
The dirty keto diet involves decreasing your carbs and increasing your fats intake, but without any considerations for the quality of food you consume. It allows processed and fast foods, as well as prepackeged snacks. The dirty keto diet is more flexible and less costly than the clean keto diet. However, it can lead to some adverse health effects.
Although the dirty keto diet differs from the clean keto, it still helps you burn your body's stored fats. Dirty keto involves consuming around 65-70% fat calories daily, 10% carbohydrates, and 25-30% proteins.
Dirty keto follows the main principle of the ketogenic regimen, which comes down primarily to focusing on the ratio of the macronutrients (carbohydrates, proteins and fats) you consume. However, the dirty keto diet does not necessarily look at the quality of foods you obtain your macros from. You can consume processed foods, fast foods, drinks, together with healthier foods, as long as they fit your macros.
Therefore, dirty keto foods may include sugar-free cookies, sweets and chocolate, soft drinks with artificial sweeteners, low-carb chips, keto-friendly prepackeged snacks, processed meats and dairy, and cheap-to-procuce oils.
Some of the most common dirty keto foods include the following:
Clean keto is a diet that consists of whole quality foods with a daily intake of calories of at least 75% of fats, 20% of proteins, and 5% of carbohydrates. Some of the sources of clean keto ingredients include grass-fed dairy, olive oil, low-sugar fruits, non-starchy vegetables, free-range eggs, and unprocessed seafood.
In a ketogenic diet, clean keto is more likely to maintain your micronutrients intake than dirty keto. This means that if done right, it can still supply your body with sufficient minerals, crucial in improving digestion, healthy hair, healthy skin, and brain function.
Most people follow a ketogenic diet to promote weight loss and manage certain health conditions. So, it is essential to compare the the pros and cons of both ketogenic diets, in order to make the right choice. In short, when it comes to making the decision which one to follow, you will need to understand that they may differ in the quality of food you consume.
Clean keto promotes the consumption of whole foods that are high in healthy fats and low in carbohydrates, such as non-starchy vegetables, low-carb fruits, meet, eggs and dairy. In contrast, dirty keto allows processed and packaged foods that are high in fats and low in carbs.
Although both the clean and dirty keto diets help the body burn fats, their approach is rather different, as we can see.
Some examples of clean keto foods include the following:
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Research shows a ketogenic diet consists of high fats, adequate proteins, and low carbohydrates. Here is a detailed comparison between a clean and dirty keto diet:
|Features||Clean Keto||Dirty Keto|
|Food Quality||Whole foods||Allows processed foods|
|Pros||Weight loss; speeds up metabolism; lowers blood sugar and bad cholesterol||Weight loss; flexible and convenient|
|Cons||Low blood pressure; constipation; hard to follow long-term||Micronutrient deficiency, cravings, skin issues|
|Cost||Costly to maintain||Budget-friendly|
Like regular keto, the dirty keto diet restrict carbohydrates and helps put your body in a ketosis metabolic state, which assists your body in burning fats. Once your body burns fats, you reduce your blood sugar, your apetite and your weight.
Although you can lose weight with dirty keto, you can also damage your health, due to the following:
Related: How Many Carbs a Day on Keto? Maximize Your Results
Although the dirty keto diet is a flexible version of a the standard low-carb diet, you should still stick to under 50 grams of net carbs in your daily calorie intake.
Research shows that being on a low-carb diet decreases appetite-stimulating hormones, such as ghrelin and insulin. In addition, the consumption of high-fat foods may hinder the feeling of hunger for longer.
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As we've learned, the ketogenic diet, in general, helps you lose weight. However, you may find it hard to follow the clean keto diet and make it work around your busy lifestyle. Furthermore, it can also easily burn a hole in your pocket. So, here are some tips on how to approach the dirty keto diet if you need to reduce your weight fast for wahtever reason:
Note: Expert advise that the dirty keto diet should be considered only for the short-term.
Here are some dirty keto meals that are delicious, affordable, and low in carbs:
When on a dirty ket diet, here are some amazing breakfast recipes:
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A: The dirty keto has some serious health concerns, including micronutrient deficiency and inflamation. Also, there's a high risk of increased sodium consumption through processed foods, which can increase blood pressure.
A: The lazy keto diet is often mixed with the dirty keto diet. The main difference between the two is that when on the lazy keto diet, you don't count caloties or observe a strict macros ratio. As long as you limit your carbs severely, that is. So in effect, you may never enter the state of ketosis, but still be able to lose weight, due to the low carbs intake.
A: The lazy keto diet approach is less strict since you don't have to monitor your fats or proteins intake, compared to the dirty keto diet, where you eat high-fat foods.
Related: How Long Does It Take to Lose Weight on Keto?
The dirty keto diet is easier to maintain if you're a busy individual, constantly on the go. However, a clean keto diet is more suitable for your health since it prioritizes the consumption of quality foods. On that note, the dirty keto diet permits processed and fast foods, as long as they fit your macros intake. While on a dirty keto diet, it's advisable to drink a lot of water, reduce diet sodas and take vitamin supplements to minimize any health risks.