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Home ยป What Is Dirty Keto and Does It Work?

What Is Dirty Keto and Does It Work?

    What Is Dirty Keto and Does It Work

    The Keto Diet has become a popular method of weight loss. People from all over the world are gravitating toward this weight loss method. Everyone needs a quick way to lose weight and become physically healthy. Keto has always involved avoiding carbohydrate-rich foods and consuming fat-rich foods. Recently, a new type of Keto diet has emerged named Dirty Keto. So, what is dirty keto and does it work?

    The term “dirty keto” is not precise. In general, it refers to a ketogenic diet high in ultra-processed foods such as vegetable oils, processed meats, and artificial sweeteners while deficient in nutrients such as vitamins, minerals, and fiber. It is like eating everything, but it is low in carbs. 

    Let’s learn more about Dirty Keto and if it is helpful.

    What Is Dirty Keto and Does It Work?

    The dirty keto diet still consists of 20-50 grams of carbs per day and has the same macronutrient composition as the original keto diet. However, the dirty keto diet is for those who desire ketosis but do not wish to deal with meal planning or preparation.

    Even though dirty keto is still low in carbohydrates and high in fat, its dietary choices are typically less nutritious. Dirty Keto is ordering a greasy burger without a bun and calling it dinner. Dirty Keto is also when there is no green on your plate.

    While it is technically possible to achieve ketosis and reap some of the keto diet’s benefits via this method, you may miss out on crucial nutrients and increase your illness risk.

    What Dirty Keto Has In It?

    Because of its tolerance of processed and packaged foods, the ketogenic diet is sometimes referred to as “dirty.” Many people find it useful since it allows them to enter ketosis without having to spend hours in the kitchen.

    Salt is commonly overused in dirty keto dishes. High sodium intake is linked to hypertension and an increased risk of heart disease, especially in persons who are already sensitive to salt. In addition, the additional sugars in many processed foods may hinder your ability to achieve and maintain ketosis.

    However, the vitamins and minerals your body needs are absent from Dirty keto foods. It’s possible to fall short on essential minerals like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K if you favor processed foods over wholesome whole foods.

    What Are The Pros & Cons Of Dirty Keto?

    When compared to the clean keto diet, this variant may appear to be a straightforward compromise that allows you more meal options. While this is true, it is crucial to consider the pros and cons of the dirty keto diet before adopting it.


    • Less costly than clean keto
    • Food preparation is less intensive.
    • Permits dining out
    • Food options that are less restrictive


    • Foods of lower quality than clean keto
    • With high-calorie processed foods, it may be challenging to stay in ketosis.
    • Processed foods contain fewer nutrients than whole foods.
    • If caloric intake is not monitored, it may contribute to weight gain.

    What’s The Difference Between Dirty Keto and Clean Keto?

    Both dirty and clean keto is designed to help you establish ketosis and reap the associated health benefits. However, the ways of transportation are distinct. In addition, both systems demand you keep track of calories and macronutrients to stay on track.

    Clean keto means eating clean, full, nutrient-dense meals while avoiding wheat, artificial sweeteners, gluten, items with added sugar, and anything overly processed in general.

    The “dirty” technique permits you to eat almost anything as long as you match your daily macros. Diet sodas, drive-through meals, and store-bought keto foods with artificial chemicals are all examples of dirty keto foods.

    Bottom Line

    This was all about what is dirty keto and does it work. So dirty keto refers to a ketogenic diet that is high in ultra-processed foods but still consists of 20 to 50 grams of Net Carbs per day and has the same macronutrient composition as the original keto diet. 

    While it is technically feasible to reach ketosis and get some of the benefits of the keto diet this way, you may be missing out on important nutrients and raising your risk of disease.

    Thank you for reading!