All About Dirty Keto

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Dirty keto (or “lazy keto”) allows you to basically eat whatever you want, so long as it’s low carb. While this may sound super tempting, there are some things you should know before you start.

Healthy Mexican chicken meal prep with overlay text All About Dirty Keto

Regular Keto vs. Dirty Keto

The regular or classic version of keto is a low carb, high fat diet that helps with weight loss, as well as some health problems. (For instance, it can be great for people with blood sugar issues, like diabetes.) Keto puts your body into what is called “ketosis,” which is when fat (instead of carbs or sugar) fuels you. Studies have shown that keto can actually lead to more weight loss than traditional low-fat diets.

Check out our post The Keto Diet for Beginners for more!

A typical daily percentage of macros (or “macronutrient,” the three types of nutrients that give you energy) on the keto diet would be:

5% carbs,
20% protein
75% fat (or until you are full)

20g net carbs is pretty typical for what someone on a keto diet would eat per day.

While the classic keto diet recommends eating foods like pasture-raised high-fat meats, organic leafy greens, and full-fat dairy, dirty keto allows you to eat pretty much anything, so long as it’s low in carbs. This means fast food, takeout, whatever. However, it may not be as great as it sounds.

What Are The Problems With Dirty Keto?

While you’ll still be getting the same macros and losing weight in the short-term, the issue is that you may not be getting the other nutrients your body needs. Eating processed, greasy foods may be easy (and delicious), but it ultimately can do more harm than good.

A diet of whole, unprocessed foods without all the additives and preservatives helps give your body energy, keeps your immune system working properly, and just generally keeps your body working as it should. Eating a diet of junk food can cause bloating, sugar cravings, and even cause you to gain back the weight you’ve lost once you come out of ketosis.

Yes, dirty keto is incredibly convenient, but it shouldn’t be what you’re doing 100% of the time!

Try This Instead

Instead of sticking to a dirty keto diet all of the time, make it an occasional thing. If you’re out and about (or just out of groceries), it’s okay to eat that delicious fast food bun-free burger every once in awhile. Going out to eat? Go ahead and have that amazing low carb meal on the menu. Allow yourself to enjoy food when you’re out.

When you’re home, however, stick to a classic keto diet. It may be a little bit more of a challenge to be cooking more frequently, but your body will thank you in short- and long-term!