Dirty Keto Diet Exposed: Upgrade Your Life With Clean Keto

Can You Still Lose Weight on a Dirty Keto Diet?

Are you trying to lose weight but feel overwhelmed by different diet choices? It can be a confusing maze to navigate. But what if you could still enjoy delicious food while shedding those extra pounds?

Enter the world of keto diets, which focuses on very low-carb and high-fat intake. In this revealing exploration, we will uncover the mysteries behind the dirty keto diet and guide you towards a transformative upgrade with the clean keto lifestyle.

Are you ready to discover a world where delicious flavors meet healthy living? Join us on an intriguing journey as we reveal the secrets behind the dirty and clean keto diets. 

Common keto diet foods arranged around the word "keto" in wooden blocks
Common keto diet foods arranged around the word “keto” in wooden blocks

Table of Contents

What is the Dirty Keto Diet?

Dirty keto is a type of ketogenic diet that relies heavily on processed foods with little nutritional value. These foods typically include vegetable oils, artificial sweeteners, and processed meats. As a result, the diet is low in essential nutrients like vitamins, minerals, and fiber.

Similar to other types of keto, this diet emphasizes low-carb and high-fat foods. It entails getting 55-75% of daily calories from fats, 15-35% from protein, and keeping net carbs below 10%. This typically means limiting carb intake to less than 20-50 grams per day.

However, in contrast to a regular keto diet, the source of these macronutrients is not important.

A double cheeseburger without buns
A double cheeseburger without buns

Dirty keto, or lazy keto diet, aims to achieve a metabolic state called ketosis, where the body burns fat for energy instead of glucose. Even though it may have a bad reputation, it still follows the basic rule of keto dieting: limiting carb intake.

This way, the diet keeps insulin production low, which helps the body break down and use stored fat. The diet works by keeping insulin levels low, which helps the body use stored fat. 

This can result in a multitude of health advantages including weight loss, decreased blood sugar levels, and a reduced risk of specific types of cancer.

However, it is important to note that while the dirty keto diet can be effective for rapid weight loss and improving certain health conditions, it may not be sustainable in the long term and may not provide all the necessary nutrients for a healthy diet. 

Clean Keto Vs. Dirty Keto Diet

A spread of healthy breakfast composed of whole foods
A spread of healthy breakfast composed of whole foods

Clean keto is a variation of the traditional keto diet that emphasizes whole, nutrient-dense foods and places greater importance on food quality. 

A clean keto diet doesn’t focus on meeting a specific daily carb goal. Instead, it promotes a moderate protein intake of 15–20% and a high fat intake of at least 75% of your daily caloric intake. By prioritizing whole foods and food quality, clean keto encourages a healthier and more sustainable approach to the keto diet.

Following a clean keto diet means consuming mainly whole foods from high-quality sources, such as grass-fed beef and free-range eggs for protein, and wild-caught seafood, olive oil, and non-starchy vegetables for healthy fats. 

However, high-carb foods such as grains, rice, potatoes, pastries, bread, pasta, and most fruits are severely restricted or banned. 

In addition, clean keto also emphasizes minimizing your intake of ultra-processed foods, although they can still be consumed in moderation.

In comparison, lazy keto is low in carbs and high in fat, but its food sources are often less nutritious. It permits processed and fast foods, along with prepackaged snacks.

The dirty keto diet offers greater flexibility and affordability compared to the clean keto diet, making it more accessible for many. However, it does tend to have higher amounts of sodium and unhealthy fats.

A "DON'T" sign over processed foods with unhealthy fats
A “DON’T” sign over processed foods with unhealthy fats

Dirty Keto Food List

Below are some frequently consumed foods in a dirty keto diet plan. While dirty keto snacks are low in carbs, they lack essential vitamins and minerals to optimize ketosis. They can be unhealthy, especially in excess.

  • Processed oils (vegetable oil, hydrogenated oil, trans fats, mayonnaise, canola oil)
  • Processed meat (bacon, pork rinds, hot dogs, pre-packaged meats)
  • Soft drinks with artificial sweeteners and other additives
  • Fast food with unhealthy oils, conventional meats, and unknown ingredients
  • Pre-packed dairy products (milk, full-fat cheese)

Drawbacks of the Dirty Keto Diet

Although the dirty keto diet might seem tempting for busy folks, it focuses on processed food and could seriously limit your intake of essential nutrients.

Contains Processed Foods

Packaged foods high in sugar
Packaged foods high in sugar

The dirty keto diet allows the consumption of heavily processed and packaged foods, making it popular among those seeking to achieve ketosis without extensive meal preparation.

For example, someone following a dirty keto diet might choose a bunless bacon cheeseburger with pork rinds instead of preparing a grass-fed steak and a low-carb salad with a high-fat dressing.

Processed foods often contain more additives and fewer essential micronutrients. Additionally, they have been linked to various negative health effects such as weight gain, diabetes, increased mortality, and heart disease.

Additives, like trans fats, are associated with conditions such as cancer, obesity, heart disease, and type 2 diabetes. Additionally, excessive added sugars in processed foods may hinder achieving and sustaining ketosis.

Dirty keto meals are also frequently high in sodium, which can lead to elevated blood pressure and an increased risk of heart disease.

Inflammatory Vegetable Oils

Healthy sources of fats including avocado, coconut, and olive oils
Healthy sources of fats including avocado, coconut, and olive oils

On a keto diet, your primary calorie source comes from fats. However, a dirty keto diet uses vegetable oils, which aren’t always healthy.

Vegetable oils contain a significant amount of omega-6 polyunsaturated fat (PUFA) known as linoleic acid. While consuming small amounts of linoleic acid is beneficial, excessive intake can lead to obesity. This is because consuming an excessive amount of linoleic acid promotes inflammation, which contributes to fat storage.

PUFAs are not easily absorbed by the body, which means that consuming the recommended daily amount may not provide the intended benefits due to poor absorption.

Cooking with vegetable oils can also pose risks. When exposed to high heat, the delicate PUFAs undergo oxidation, leading to the formation of oxidized lipids, which are associated with heart disease.

Micronutrient Deficiency

Dirty keto foods lack the essential vitamins and minerals your body needs. Opting for processed foods instead of nutritious whole foods can lead to deficiencies in calcium, magnesium, zinc, and folic acid, as well as vitamins C, D, and K.

Although you can get these nutrients from supplements, research shows that your body tends to digest and absorb them more efficiently from whole foods.

Lack of Fiber

Fresh vegetables high in fiber and essential nutrients
Fresh vegetables high in fiber and essential nutrients

If you don’t consume vegetables on keto, you’ll lack fiber in your diet, which may lead to digestive issues.

Because fiber promotes bowel regularity, not consuming enough of this indigestible carbohydrate can cause constipation. Additionally, insufficient fiber intake may have a negative impact on your gut microbiome.

Fiber cannot be digested through conventional means, but it can be digested by gut bacteria. When gut bacteria digest fiber, particularly soluble fiber, they create beneficial compounds such as butyrate, which have anti-inflammatory properties. 

Clean Keto Foods List

Clean keto offers a wide range of nutrient-dense whole foods, making meal preparation a breeze while effortlessly satisfying your cravings throughout the day.

Here are some delicious and nutritious foods to enjoy on this diet:

High-fat protein sources including fish, chicken, and eggs
High-fat protein sources including fish, chicken, and eggs

High-fat proteins: quality grass-fed beef, lean chicken breast, flavorful salmon and tuna, delicious shellfish, whole-range eggs, creamy full-fat Greek yogurt, and cottage cheese. Check out this collection of high-protein low-carb meals.

Low-carb vegetables: broccoli, asparagus, cabbage, Brussels sprouts, kale, spinach, peppers, zucchini, cauliflower, and celery. These nutrient-rich veggies provide health benefits while being low in carbohydrates.

Nutritious vegetables including broccoli, cabbage, and cauliflower
Nutritious vegetables including broccoli, cabbage, and cauliflower

Berries: blackberries, blueberries, raspberries, and strawberries

Healthy fats: avocados, healthy oils (coconut oil, MCT oil, olive oil), grass-fed butter, ghee, sesame oil, and walnut oil. Learn more about high-fat foods here

Nuts and nut butter: Nuts are low-carb and packed with nutrients. Include walnuts, pecans, almonds, and hazelnuts in your diet plan.

A variety of nuts in bowls
A variety of nuts in bowls

Seeds: hemp, flax, sunflower, chia, and pumpkin seeds

Cheeses (in moderation): Cheddar, cream cheese, Gouda, Swiss, blue cheese, and manchego

Beverages: water, sparkling water, sugar-free soda, green tea, black tea, coffee, protein shakes, low-carb milk alternatives, vegetable juice, and kombucha.

A glass of almond milk with almonds in a wooden spoon and bowl
A glass of almond milk with almonds in a wooden spoon and bowl

For easy clean keto recipes, check out our keto recipes for beginners. You can also try the following:

Keto Fat Bombs 

Low-Carb Smoothies 

Turkey Cutlet Recipes 

Keto Broccoli Salad

Chicken Liver Recipes  

Keto Instant Pot Recipes 

Dirty Keto Diet FAQs

What Can I Drink on Keto?

To stay in ketosis, it’s important to choose beverages that are low in carbs and sugar. Water is the top keto-friendly option and should be your main drink. It keeps you hydrated and supports essential bodily functions. If you want a bit of fizz without extra carbs, go for sparkling water or mineral water without added sugars.

Black coffee and tea are keto-friendly as long as you avoid sweeteners and high-carb additives. They have little to no carbs, and you can have them hot or cold. For some flavor without much impact on carbs, try adding unsweetened almond or coconut milk. Herbal teas also offer different flavors without added sugars.

Be careful with fruit juices and regular sodas as they’re loaded with sugar, which can hinder your ketogenic efforts. Use diet sodas in moderation since artificial sweeteners may affect your cravings or sweetness tolerance. Always check labels for hidden sugars and carbs in beverages to stay aligned with your keto goals.

Cucumber smoothie with kale and green apple in mason jars
Cucumber smoothie with kale and green apple in mason jars

What Fruits Are Allowed on Keto? 

On a keto diet, fruits are limited due to their higher natural sugar content. The focus is on consuming low-carbohydrate, high-fat foods to promote and maintain ketosis. Berries like strawberries, raspberries, and blackberries are more keto-friendly, as they are relatively lower in carbohydrates compared to other fruits. Avocado, although a fruit, is also a staple on keto due to its high healthy fat content and low net carbs.

It’s important to exercise moderation with lower-carb fruits too. Consuming them excessively can still affect your overall carbohydrate intake. On the keto diet, high-sugar fruits like bananas, grapes, and tropical fruits are generally avoided due to their elevated sugar levels. To achieve and maintain ketosis and reach your health goals, diligently track your daily carb intake, including those from fruits.

A bowl of keto-friendly fruits
A bowl of keto-friendly fruits

Final Thoughts

This journey into the realms of a clean and dirty keto diet has been an empowering dietary journey. 

As we’ve found, the dirty keto diet may provide a quick route to ketosis, focusing on macronutrient ratios rather than food quality. In contrast, clean keto advocates for a holistic approach, nourishing your body with nutrient-dense, whole foods.

Ultimately, it’s important to recognize that dietary choices aren’t universal. Whether you opt for the simplicity of dirty keto or the nourishing benefits of clean keto, the true success lies in discovering a sustainable approach that aligns with your health goals.

With the right knowledge, you can upgrade your life and enjoy the journey to a healthier, more vibrant you. The choices you make today pave the way for a healthier tomorrow. Get ready for a delicious adventure!