A keto diet is a type of eating pattern where you reduce your carbohydrate intake and focus on more fats and protein to generate energy.
The dirty keto diet applies the same rules as the standard keto diet. You still need to restrict your carbohydrate intake, but rather than focusing on whole foods, grass fed meats and good quality sources of fats (such as avocadoes, salmon and ghee), dirty keto diet allows you to eat more convenience foods, as long as you stick to your daily macronutrient limit.
In short, if you want to grab a bunless burger and diet soda through the drive-thru, on the dirty keto diet, you can. You just need to make sure you stay under 20 grams of net carbs per day.
What Can You Eat On A Dirty Keto Diet?
Dirty keto is more about convenience and taste. Traditional breads, sugars and fruit are still off limits. This method of eating allows for more packaged and processed foods like:
- Keto Cookies
- Keto Fat Bombs
- Keto Chips
- Fast Food Burgers (without the bun)
- Zero Sugar Sports Drinks and Energy Drinks
- Diet Soda
- Sugar free candy
- Full fat mayonnaise
- Full fat yoghurt
Processed proteins include bacon, burger patties, ham, sausages, salami, and other types of manufactured meats that have undergone a series of processes to be preserved.
These foods are high in fat and protein, and they can be considered as alternatives for fresh meat. But at the same time, they also contain added substances, such as nitrates, that may turn into carcinogens, which are harmful to the body.
As much as these foods are filling enough to satisfy, they may impose health risks when consumed in larger quantities over time.
The consumption of low-carb snacks, chips, and canned goods is allowed in a dirty keto diet.
There are really times when you yearn for some salty and crunchy chips, and with dirty keto, this is not a problem. But to the body, it can be. Packaged foods generally contain a lot of artifical colors, flavors and preservatives.
Aside from that, chips are usually high in sodium content, which is not beneficial for the kidneys and the heart.
Planning and cooking on the keto diet often requires effort and time. That’s why some people resort to ordering in fast food chains for convenience.
In a dirty keto diet, dieters don’t have to limit their consumption of junk foods, such as burgers and sandwiches, as long as they go for the bun-less or low-carb ones.
Can You Lose Weight On A Dirty Keto Diet?
As mentioned, the dirty keto diet is a low-carb diet plan. It follows the same rule as the other keto eating patterns in terms of the ratio of fats to protein to carbs.
If you stick with consuming lesser carbs even when ordering from a drive-thru or eating in fast-food chains, you can lose weight.
Limiting the carbs will help your body attain a ketosis state. In this state, since you are lacking in carbohydrates, your body burns fat to acquire energy. Consequently, you lose weight.
However, the dirty variation of the keto diet is not advisable for long term use.
Since you tend to eat unhealthily, your body could become deficient in the essential nutrients that you can only get from eating organic and healthy foods.
Packaged and processed foods contain tons of preservatives that may have longer term effects on the body.
Therefore, to avoid nutrient deficiencies, it is better to incorporate the dirty keto on your diet plan only once in a while or maybe during your cheat day.
What Is The Difference Between Keto And Dirty Keto?
The traditional keto diet refers to the traditional approach of strict eating pattern and choices that requires strong adherence to the rules.
A keto diet involves a drastic reduction of carbs and increased consumption of fats. The levels of which, including protein, are closely monitored.
The keto diet has evolved into different versions, with each aiming on varying improvements.
The dirty keto diet is just one version of keto that aims to solve the inconvenience of planning and producing healthy meals.
It is not particularly about where you get the macronutrients needed for keto weight loss. Instead, it just centers on acquiring the low-carb, high-fat, and moderate protein levels, without minding the source.
This practically implies that you may eat junk food to lose weight as long as you stick with the right ratio.
What Is Lazy Keto?
Lazy keto is another variation of the keto diet that is similar to the dirty version.
It is termed so because it is less strict than the other traditional keto plans, wherein you have to calculate your carbs, protein, and fat intake.
The lazy version eliminates the hassle of monitoring the macronutrient levels of every meal you eat. You only have to consider your carb intake, which should be minimal.
Rather than actually measuring those nutritional contents, you only have to focus on consuming high-fat foods with fewer carbs.
Dirty keto is often referred to as a lazy keto because it also involves choosing convenience over adherence. In a dirty keto diet where you eat junk and fast foods, it’s not easy to compute the macronutrient levels present in your food. So, you tend not to keep track of them either.
Not monitoring your macronutrient consumption might slow you down in obtaining the ketosis state. However, some people find the lazy dirty keto diet more convenient and sustainable for long-term use.
Since it is less strict, it can provide an adjustment period when your body gets flexible to the changes. This type may not be advantageous for those who want a sudden drop in weight.
You must also be well aware of which foods are high in fats and low in carbs if you choose to try this version of keto.
Is Bacon Dirty Keto?
Bacon is a kind of processed meat regularly eaten on the keto diet, including dirty keto and lazy keto. Bacon is low carb, high fat, moderate protein. Not to mention it tastes great!
Please keep in mind that some types of bacon are cured by adding artificial nitrates to brine solutions and either honey or maple to add flavor.
Although manufacturers have different measurements of the substances included in curing, it does not eliminate the fact that it is a preserved food.
Artificial preservation involves chemicals that might induce harm to the body, especially when regularly consumed.
Dirty Lazy Keto Diet Cookbooks
I really like the Dirty Lazy Keto Cookbook Series by Stephanie Laska.
My top pick is The Dirty, Lazy, Keto Dirt Cheap Cookbook: 100 Easy Recipes to Save Money & Time.
I like this book because:
- All recipes have 10 grams of carbs or less
- All the recipes cost less than $10 to make
- Nutritional information is available for all recipes
- Stephanie talks about her personal journey and has tailored the recipes to those on a budget, confirming that following keto doesn’t have to be complicated or expensive
You may also like: Dirty Lazy Keto No Time to Cook Cookbook (meals under 10g of net carbs in less than 30 minutes).
Does Dirty Keto Work?
Dirty keto will work if you still follow the low-carb, high-fat diet. Technically, through this, you may achieve ketosis and lose weight. That is if you do not account for its possible health effects.
Remember that this is not the traditional nor the healthy way. This is more inclined to convenience, and it might put you at risk.
The foods that you eat on a dirty keto diet is not as nutritious compared to those of a clean keto diet. Your body could miss out on the crucial vitamins and minerals present in leafy vegetables and other organic sources, which you could take for granted when following a dirty keto diet.
The insufficiency of such nutrients could affect your bodily systems and could, therefore, cause health issues. Dirty keto may work, but it has its accompanying side effects that might hinder your total fitness goals.
Dirty Keto vs Clean Keto – Which Is Better?
After knowing what a dirty keto is, it is natural to compare it to its clean counterpart. It’s critical to understand the upsides and downsides of each version to decide which is better.
First, the dirty keto is all about the convenience to satisfy cravings and enjoy foods that you want to eat, even if you’re on a diet.
This is beneficial for those who don’t have the time to cook or those who are not used to eating healthy foods. However, as said, it could inflict damage to your health over the long term.
The clean keto, on the other hand, is a safer way to lose weight. In here, you opt to eat whole foods and get healthy fats from nutritious sources. The preparation of healthy meals can be quite time-consuming.
But the best thing about it is that you won’t be jeopardizing your overall health just to reduce your body weight.
Now, to decide which is better, it is ultimately a battle between convenience and safety. Therefore, clean keto is more beneficial as it urges you to keep your body safe from risks.
If the inconvenience is the only thing that stops you from losing weight healthily, you can do something about it. You can find easy ways to prepare a clean keto diet. You may also look for custom diet plans that are created to suit your preference.
Also, if you ever crave some drive-thru meals and junk foods, then you can use the dirty keto diet once in a while. Consider it as the diet plan for your cheat days.
When talking about long-term use, it is better to choose a clean, whole food keto diet than dirty keto.
Our friends at Custom Keto Diet Plan offer an 8 week keto meal plan customized to you. Check them out below (this is an affiliate link):