Dirty Keto vs Clean Keto: Everything You Need To Know

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What if you could eat fast food all day and still lose weight? That’s what dirty keto promises. 

The dirty keto diet is a version of the high-fat, low-carb keto diet that allows you to eat sausage, egg and cheese sandwich, minus the bun along with a sugar-free soda.

In this article we will talk about dirty keto, how it is different from clean keto and if it can really help you lose weight fast.

Clean keto focuses on whole, nutrient-dense foods and puts more emphasis on food quality, which comprises no more than 50 grams of carbs per day, a moderate protein intake of 15–20% of daily calories, and a high fat intake of at least 75% of daily calories.

Restricting carbs puts your body into ketosis which is a metabolic state in which you start burning fat for energy in place of carbs.

This may lead to several potential health benefits, including weight loss, reduced blood sugar levels, and even a lower risk of certain cancers 

Clean keto consists mainly of whole foods from quality sources, such as grass-fed beef, free-range eggs, wild-caught seafood, olive oil, and non-starchy vegetables.

High carb foods, including grains, rice, potatoes, pastries, bread, pasta, and most fruits, are severely restricted or banned.

Dirty keto follows the same breakdown of fats, protein and carbs. 

But compared to a regular keto diet, there’s one key difference — it doesn’t matter where these macronutrients come from.

Dirty keto promises weight loss with the freedom to eat anything you want, with a few exceptions: no bread, fruit, sugar and sweets. 

That means bacon, cheese and pork rinds are allowed and so is fast food without the bun.

Can you reach ketosis with Dirty keto?

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Although dirty keto is still low in carbs and high in fat, its food sources are often not as nutritious.

While you can technically attain ketosis and garner some of the keto diet’s benefits using this approach, you may miss out on several key nutrients and increase your risk of disease.

When you pick up a packaged food, it’s easy to scan the nutrition label and see if it works for your macros. 

But even though something is lower-carb and sugar-free, a diet full of ultra-processed foods just won’t give you the vitamins, minerals and enzymes your body needs. 

Plus, the long list of preservatives and artificial flavors can do damage for your overall health.

How is Dirty keto different from the regular clean Keto diet?

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At its core, keto is all about minimizing your carbs and increasing the fats you eat to get your body to use fat as a form of energy.

You’re also encouraged to get your macronutrients from healthy foods like organic means, limit saturated fats, and focus on healthy fats.

But dirty keto seems to not care as much about where your fat sources come from. 

So, if you want to have a fast-food egg-and-sausage sandwich followed by a bunless bacon cheeseburger for lunch and ice cream for dinner, you’re fine…on this diet, at least. 

Dirty keto dieters also don’t pay as much attention to vegetables and other keto-friendly sources of fiber.

As you can guess, this really isn’t great for your overall health. For starters, there’s all the processed foods you’re eating. 

But dirty keto could also increase your risk of having a bad case of the “keto flu,” which is having IBS-like symptoms and feeling sick in general.

That’s likely because you’re choosing those super-processed foods, which don’t add much to your diet overall, over ones that can actually supplement your health, like healthy fats and vegetables.

Will Dirty keto help in losing weight like the regular Clean keto?

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Yes, it will, even if you’re in ketosis by following dirty keto, you’re still in ketosis.

The goal of a keto diet is to place your body into a physiological state of ketosis, where your body uses fat instead of sugar because there is limited available sugar. 

This state can be achieved through both good and bad methods.

But, Dirty keto might work in the short-term, but in the long run, you may not feel as good — and you may even run into nutrient deficiencies.

If you’re eating junk food that doesn’t meet your body’s basic nutrient needs, there are going to be consequences.

The processed foods allowed in the dirty keto diet contain additives and preservatives that can decrease your healthy gut bacteria and actually damage the lining of your gut. 

Also, processed foods like chips, meat jerky and even soda can be loaded with sodium, which causes water-retention, bloating and puffiness.

When you’re in ketosis, your body needs more water than usual in order to stay hydrated, so adding excess sodium to the mix can worsen dehydration, constipation, and other symptoms of the keto flu.

Should you try the Dirty keto diet?

Probably not! It’s a temporary fix at best and it can be more detrimental to your health than just staying at a higher weight.

Dirty keto might seem like an easier version of the keto diet, but it’s decidedly less healthy—and likely even less sustainable.

So it’s best to avoid dirty keto. Clean keto is much more likely to give your body the micronutrients it needs, making for a more wholesome, well-rounded diet.

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