Dirty Keto Explained: What It Is, Risks & When It Might Work
Dirty keto (sometimes called “lazy keto”) is a version of the ketogenic diet where the focus is on hitting macros — rather than food quality. In other words, you can include processed or convenience foods as long as carbs remain very low. While it may make keto more flexible, it comes with nutrient-density trade-offs and potential health risks.
In this article, you will learn:
- What is a Dirty Keto Diet?
- Can You Lose Weight on Dirty Keto?
- Why You Should Avoid Dirty Keto
- When is it Okay to Do Dirty Keto?
What is a Dirty Keto Diet?
Also known as lazy keto, dirty keto is a spin on the traditional low-carb, high fat keto diet that prioritizes weight loss instead of overall health. The idea behind dirty keto is alluring because followers can eat low-carb junk food and quickly lose weight.
Dirty keto focuses exclusively on the keto macronutrient split of 70% fat, 5% carbohydrates, and 25% protein. As long as a meal adheres to this breakdown, regardless of the quality of the food, it's allowed.
For example, a dirty-keto dieter may opt for fast food options like keto donuts for breakfast, diet Coke and chicken tenders at KFC for lunch, and a ginger-glazed beef plate at Panda Express for dinner. Though these meals fit the keto macros, they're also full of highly processed, health-harming ingredients like additives, preservatives, high levels of sodium, and chemicals (to name a few).
In contrast, someone following a clean keto diet might adhere to the keto macros with a micronutrient-rich, whole-food-based meal of grilled salmon, sliced avocado, and steamed vegetables topped with grass-fed butter.
Restricting carbs can indeed put your body in a state of ketosis, which comes with impressive fat-burning and brain-boosting benefits, but ignoring food quality and skipping out on important micronutrients will likely cause major vitamin deficiencies in the long term.
Can You Lose Weight on Dirty Keto?
Yes, although the results will likely be short-lived. Dirty keto will put you in a state of ketosis and help you burn fat, but a diet of processed foods will likely result in inflammation, elevated endotoxin levels, gas and bloating, intense cravings, and rebound weight gain once you go off the diet.
What’s more, the dirty keto diet may leave your body lacking essential vitamins, minerals, and electrolytes it needs for optimal physical health, causing fatigue, sleep disruptions, brain fog, and prolonged symptoms of the dreaded keto flu, like constipation, headaches, and more.
You won’t get the same health and beauty benefits from dirty keto as you would on a clean keto diet, like clearer skin and smoother, shinier hair.
Why You Should Avoid Dirty Keto
Though indulging daily in greasy junk food on dirty keto may sound appealing, it can result in any number of these unfortunate side effects:
- Uncontrollable cravings
- Micronutrient deficiencies
- Digestive issues
- Skin issues
- Inflammation
- Gas and bloating (due to the high sodium of junk food)
- Rapid weight gain post-keto
- Constipation (a result of too many dry, processed foods)
- Prolonged keto flu symptoms
Plus, with healthier approaches to the keto diet like clean keto, you can enjoy the fat-burning benefits of ketosis along with a variety of other positive side effects like increased energy, better concentration/focus, and the development of sustainable healthy eating habits.
When is it Okay to Do Dirty Keto?
Though the dirty keto approach shouldn't be the foundation of your keto diet, there are certain situations when it's appropriate to temporarily lower your standards to maintain ketosis.
Here are the times it's okay to do dirty keto:
- Travel: You’re starving at the airport and there are few healthy options available.
- Eating Out: Your best friend’s birthday party is at a restaurant with a limited menu, and you have to get creative.
- Family Get-Togethers: You’re at a family dinner where your mom made a dirty keto dish for you.
It's not always possible to be in control of your food options, so when you find yourself in these challenging times, eat the dirty keto meal, and then get back to a cleaner keto approach at the next meal so you can nourish your body and feel your best!
Frequently Asked Questions (FAQ)
Can you still lose weight on dirty keto? Yes — as long as you maintain a calorie deficit and stay in ketosis, weight loss can happen. Dirty keto can work for this, but may sacrifice nutrition quality.
Is dirty keto bad for my health long-term? It can be if it relies heavily on processed foods, because you may lack micronutrients and consume too much sodium.
Can I do “dirty keto” sometimes and “clean keto” other times? Absolutely. Many people follow an 80/20 approach: mostly clean, with occasional processed keto foods for convenience.
What processed foods are “allowed” on dirty keto? Common dirty keto choices include low-carb snack bars, deli meats, cheese chips, and sugar-free beverages — as long as they fit your carb/fat/protein targets.
Should I be worried about nutrient deficiencies on dirty keto? Yes — because it often lacks vegetables and whole foods, you may miss key vitamins and minerals. Consider supplementing or adding non-starchy veggies where possible.
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