Everything You Need to Know About Dirty Keto 


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Dirty keto? So, what is dirty keto and how is it different from high-fat, low-carb ketogenic diet or clean keto? 

For a long time, clean keto has been on everyone’s lips of many people and especially those who want to get into a state of ketosis. A state where the body burns fat instead of sugar in our body for energy. And yes, for all those years and still today, following a keto diet has helped many people shed weight as well live a healthy life. 

But in recent years, a trendy hack to clean keto has continued to spark concerns across the world and especially among keto advocates. And as the name implies, dirt keto is less clean or in other words, unhealthy diet. 

According to Stephanie Pedersen, holistic nutritionist and author of Keto Lunches: Grab-and-Go, Make-Ahead Recipes for High-Power,” low-Carb Midday Meals,” dirty keto is a pithy way of referring to the ‘fast and dirty’ practice of using premade, packaged foods instead of homemade food crafted from whole food ingredients. 


In simple terms, dirty keto advocates on consuming processed food instead of eating an avocado and kales chips with a side of creamy ranch for lunch. Or taking bunless double bacon cheeseburger and diet orange soda for lunch instead of choosing fats like avocado or salmon. 

Note: On a regular clean keto, about 75% of calories come from fat, about 20% from protein and less than 5% from carbs. This low carb intake is what puts your body into ketosis. When it comes to dirty keto, it follows the same breakdown of fats, protein, and carbs, but with one key difference. The quality of food you eat to hit those macronutrients matters a whole lot less.

Downsides of dirty keto

Dirty keto is tempting, and you will find yourself consuming virtually anything you come across. While it is tempting, it is good to note; you will be missing micronutrients like minerals, fiber, vitamins, and enzymes which play a significant role in your overall health.

Micronutrients make sure you have a strong immune system, help you look younger, keep your skin looking great, and prevent week bones. The list is endless. Basically, a dirty keto is not the version of the diet you want to follow over the long haul. 

Dirty Keto and Weight Loss

Although you may lose weight, most likely you will not like the outcome. Below are some of the possible outcomes:

Puffiness, bloating, constipation, exacerbate dehydration, and keto flu are possible outcome side effects due to the presence of excess sodium contained in processed foods.

bacon cheeseburger

Why Dirty Keto

Some people opt for dirty keto because it is convenient, possibly because they are not ready to cook. If you find yourself in such a situation where cooking is not an option, which sometimes it is ok, do the following:

  • Hire a healthful private chef
  • Look into keto boxed meal-prep services.

Cleaner Ways to Indulge

Now, if it happens, dirty keto is your only option, here is what you can do. You can still have bread and sweet treats occasionally. Start with these almond flour pancakes, keto apple pie fat bombs, or this white chocolate and raspberry keto cake. They will keep your body, and your tastebuds, happy.


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