Just because you’re on the ketogenic diet doesn’t mean you’re consuming healthy, nutrient-dense foods that are right for your body. Going keto, lowering your carbs, and increasing your fat intake can still take you down the path of certain unhealthy processed foods that aren’t good for your health. People have many reasons for going on the ketogenic diet. Most are trying to be healthier and consume nutritious foods that improve health and wellness. If you are trying to make healthier choices, that means you have to choose a well-formulated ketogenic diet over easy/lazy/ dirty keto.
What is Dirty Keto?
Dirty keto refers to a version of the ketogenic diet where you’re eating lots of easy, processed unhealthy foods. These foods make up a big part of your diet and while they might not kick you out of ketosis, they aren’t necessarily the best choices for your health.
Generally speaking, dirty or lazy keto is the term for a keto diet that doesn’t contain enough nutrient-dense, balanced, whole foods and instead contains more refined, processed, and packaged products with unhealthy ingredients and additives.
Some people define dirty keto as a less restrictive version of the ketogenic diet that doesn’t involve counting macronutrients or just involves counting carbs, but not fat or protein. The problem with this approach is that you might not be in ketosis and you might not be getting enough healthy fats, protein, and nutrients.
What are the Problems with Dirty Keto?
1) Food Quality
If you’re lazy keto you might not be paying enough attention to the quality and nutrient value of your food. You might be more concerned with what’s quick, easy, and low carb rather than what’s healthy and fuels your cells. For example, you might opt for processed luncheon meat with unnecessary added ingredients. Go for natural whole foods as close to nature as possible. When you can, choose organic foods that usually have more nutrients and are free of certain pesticides and chemicals. Even if you don’t have time to cook a fancy keto meal, you can find plenty of quick and easy recipes here at ketogenic.com. Read some of our helpful articles for when you’re hungry, tired, or short for time. To help you make healthier choices, here are five convenient keto foods for when you’re on the go and five keto friendly snacks.
2) Food Diversity
With dirty keto, you might not be getting enough variety with your food choices. If you aren’t eating a diverse diet including different types of foods and nutrients, you might end up with nutrient deficiencies and various health consequences. A diverse diet gives you access to a plethora of nutrients, antioxidants, and more.
3) Inflammatory Oils
If you’re consuming more processed foods on lazy keto, you might also be consuming lots of inflammatory hydrogenated vegetable oils. The complex process of hydrogenation could be one of the reasons these oils can raise inflammatory markers in the body [1 , 2] .
Either make your own keto snacks and meals with healthier oils , such as unrefined coconut oil or choose keto-friendly products that don’t use inflammatory oils and unhealthy additives.
4) Lack of Fiber
Fiber is complex, but many people on keto benefit from having more fiber in their diet. Choose fiber from low starch keto-friendly veggies and greens like bok choy and broccoli. Fruits like avocado and berries are also a keto compliant choice that can give you more fiber. Fiber has been linked to an abundance of health benefits, such as relieving constipation and helping maintain a healthy body weight  . Many experts believe low dietary fiber increases the risk of chronic constipation .
Tips for Following a Well Formulated Ketogenic Diet
It’s ideal to follow a more nutrient-dense ketogenic diet instead of a dirty keto diet. In a nutshell:
- Avoid processed and heavily refined foods
- Have healthier keto snacks and foods available
- Make sure you’re getting enough fiber
- Make sure you’re eating a variety of foods
Do You Follow a Well-Formulated Ketogenic Diet? Or Do You Stick to Lazy Keto?
Share your tips with our keto community! How do you choose the healthiest keto foods?
Dirty Keto could be seen because the lazy man’s means of adhering to the low carb, high-fat way of life .
With this style of Keto, you’re allowed to consume any foods supply so long as you keep carbohydrates below 50g a day.
On this article, we’ll go over the basics of dirty Keto and whether or not or not it’s really good for you.
What Exactly is “ Dirty Keto”?
Dirty Keto follows the same eating protocol and macros targets as standard Keto, the place you deal with consuming 65-75% of complete calories in fat , 20-35% in protein, and 5% in carbohydrates.
However the one primary distinction is that you easier allowed to get these calories from any meals supply so long as you keep inside the given macronutrient ratio. This implies for those who craving a bunless double cheeseburger with bacon from a fast-food restaurant, it’s completely okay to eat ( so long as you aren’t consuming carbohydrates).
Dirty Keto Vs. Standard Ketogenic Weight loss plan
The usual Ketogenic food plan and dirty Keto each have the identical objective , to maintain carbohydrates to a minimal in order that your body begins burning ketones ( fat ) for power as a substitute of glucose from carbs.
A correctly formulated standard Ketogenic food plan :
- Recommends consuming healthy fats sources like olive oil, coconut oil, nuts, and avocados
- Towards the consumption of vegetable oils and processed meats
- Recommends protein from healthy sources like wild-caught Alaskan salmon, fatty cuts of grass-fed steak, and cage-free eggs
- Encourages large amounts of non-starchy vegetables
- Extra handy
- Any meals sources are allowed, so long as carbohydrates are saved below 50g complete
- Doesn’t prioritize eating vegetables (if in any respect )
- Allows vegetable oil and processed meat consumption such as fast food , lunch meats, and packaged food .
Why Do People Do Dirty Keto?
Brief reply : comfort .
Many beginners on the low carb, high-fat way of life discover it difficult to stick to a correctly formulated Ketogenic food plan . With out correct guidance , the extra meal planning, cooking, and preparation could really feel just a little overwhelming.
However with dirty Keto, you will get away with eating low carb by simply going to your local fast food restaurant and choosing bunless burgers.
Or by choosing up processed meats and packaged foods on the grocery retailer as a substitute of getting to spend time cooking a grass-fed NY strip steak with a healthy serving of vegetables .
Should You Try Dirty Keto?
No, not until you need to .
It may be helpful in a pinch if, for example , you have got a long day of traveling and also you ‘re caught in airports and taxis for hours on finish . Or when you’ve got an exceptionally busy day on uncommon events that does not go away you time to prepare dinner healthy , nutrient-dense meals.
However until you completely should eat dirty Keto (for comfort sake), we suggest steering away from it as a lot as potential , and utilizing it only in “emergency” conditions the place the choice can be to eat a pile of carbs.
Dirty Keto and Weight Loss
Regardless that you’re not consuming the cleanest Keto meals , you’re still in ketosis when following dirty Keto. Keep in mind , the objective of Keto – it doesn’t matter what kind – is to limit carbohydrates in order that your body begins burning ketones for power .
So, can you continue to drop some weight when following dirty Keto? Sure , completely .
With the intention to drop some weight on dirty Keto, you’ll must :
- Eat at a calorie deficit. Maybe an important aspect of dropping weight is eating fewer calories than your body burns each day .
- Burn ketones for power . You may still burn fat as the primary gas supply so long as you’re protecting carb consumption below 50g and consuming sufficient dietary fats .
With that being mentioned , following dirty Keto comes with just a few negative well being problems .
The Downsides to Dirty Keto
Simply since you ’re seeing body composition improvements on dirty Keto, doesn’t mean it’s completely healthy for you.
While you consume large amounts of processed foods and vegetable oils, a number of inflammatory markers are increased in your body which could be detrimental long-term.
As well as , meals sometimes consumed on dirty Keto usually comprise little to no micronutrient worth . This means you aren’t replenishing the important nutritional vitamins and minerals that your body must thrive.
Right here ’s what can happen :
- Pores and skin blemishes
- Exacerbated Keto flu signs
- Weight gain after going off the food plan
- Sugar cravings
Keep in mind , once you prohibit carbs, your body flushes out water together with important electrolytes. These minerals are sometimes replenished with inexperienced leafy vegetables and avocados, foods which are usually uncared for on dirty Keto.
Tips to Eat Clean Keto as a Beginner
A clean , standard Ketogenic food plan just isn’t only more healthy for you, however you’ll discover that your psychological readability and focus is significantly better .
For those who ’re struggling to eat clear on Keto, listed below are just a few suggestions that will help you :
- Incorporate intermittent fasting so that you only must eat a few times a day
- Keep away from processed foods like lunch meats
- Purpose to have at the very least one avocado a day
- Put together grass-fed steak in bulk and retailer it within the fridge so that you don’t must prepare dinner as a lot
- Drink plenty of water (and a water bottle instantly upon waking up)
- Eat a serving of vegetables with every meal
Dirty Keto Could Be Easier , However It’s Much less Effective
When you can still drop some weight following a dirty Keto food plan plan, each the short-term and long-term consequences aren’t value it.
For those who brand new to Keto and end up consuming “ dirty ” as a result of it’s easier , following the information above will allow you to regulate to eating an ordinary Ketogenic food plan with out having to commit hours of your day in the direction of meal prep.
Word : The content material on this article just isn’t medical recommendation and is intended for informational and academic functions only . At all times discuss to your physician earlier than changing your food plan .