Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.


What Is ‘Dirty Keto’?

01dragonslayer

Iron Killer
Mad Referrer
Jacked Immortal
EG Auction Sniper
VIP Member
Shout Master
Mutated
Fully Loaded
EG Cash
1,113,693
by Emily Shiffer
With over nine million tags on Instagram, #keto has singlehandedly put butter back in our good graces. But does the diet really mean free reign to eat bacon and cheese whenever you want? Not really. Here’s everything you need to know about what’s come to be known as ‘dirty keto’—and why it’s not the best way to go high-fat.

The Keto Basics

Put simply, going keto means eating 60 to 70 percent of your daily calories from fat, 15 to 30 percent from protein, and just 5 to 10 percent from carbs.
By limiting protein and all-but eliminating carbs, you shift your body from its usual sugar-burning mode into ketosis. “Ketosis is the state in which the body no longer uses glucose from carbs as its main energy source,” explains Wesley Delbridge, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. Instead, it breaks fats down into compounds called ketones, which can be used for energy.
The result: For many, weight loss, steady energy, reduced cravings, and more.

The Trouble With Keeping Keto Clean

In a perfect world, a keto diet still emphasizes clean, whole foods, with fats coming from nutrient-rich sources, like walnuts, avocados, and olive oil. Every meal still includes non-starchy veggies and quality grass-fed meats, pasture-raised eggs, and nuts and seeds provide protein. This way, your high-fat diet still provides the array of micronutrients—like vitamins and minerals—your body needs to function optimally.
Thing is, sticking to the keto’s strict (and extreme) fat, protein, and carb requirements takes quite a bit of effort—and doing it in a nutritious way often requires a lot of researching food items, meal planning, and meal prepping, says Delbridge.
Related: How To Do Keto On A Plant-Based Diet
So, unsurprisingly, many a keto eater takes the easy way out, eating a diet centered around foods like bacon, cheese, butter, and packaged foods that fit the macro bill.

Dirty Keto

As the conversation about keto has developed, this technically-keto but not-healthy way of eating has come to be known as ‘dirty keto.’ All about convenience and ease, a dirty keto diet doesn’t prioritize the quality or source of your nutrients, says Jessica Crandall Snyder, R.D.N., dietitian at VitalRD.
“Dirty keto says you can go to the local fast food chain and get a hamburger with cheese and just take the bun off,” says Delbridge. It doesn’t concern itself with whether a food is processed or lacks nutrition—just hitting the right amount of fat, carbs, and protein.
“Dirty keto is just justification to eat whatever you want on the keto diet,” says Crandall Snyder.

The Effects Of Dirty Keto

While it may be possible to stay in ketosis—and even lose weight—while eating ‘dirty,’ your body will eventually feel the effects of eating junk, says Crandall Snyder. Loading up on nutrient-deficient foods can mess with your hunger levels and make you more likely to binge at some point.
Related: Want To Try Keto? Here’s What A Healthy Day Of Eating Fat Looks Like
And then there are the long-term impacts. Too much processed meat, for one, may lead to an increased risk of cancer, according to the World Health Organization. Plus, replacing heart-healthy fats with processed oils and overdoing it on saturated fats may ultimately affect your cholesterol and heart disease risk.

The Bottom Line

As convenient and indulgent as dirty keto may seem, your diet still bears the responsibility of providing your body with the vitamins, minerals, and other nutrients it needs.
FINAL-KetoHQ-banner.webp
If you’re going to give keto a try, focus on getting your fats from healthy, plant-based sources, like avocado and olive oil, and loading up on as many different vegetables as possible. Avoid processed meats and other keto-friendly but not-so-nutritious foods, like cream cheese.
Pin this infographic for quick reference:
Keto-Foods-infographic.webp
 

Create an account or login to comment

You must be a member in order to leave a comment

Create account

Create an account on our community. It's easy!

Log in

Already have an account? Log in here.

Similar threads

  • Article Article
i know many who believe this and think all fats are good fats
Replies
1
Views
269
It may not come as a surprise that 12.9 million Americans follow the keto diet each year. As of 2024, keto lovers across the globe contributed to...
Replies
0
Views
132
by Chris Albert The Truth About Keto Diets for Lifters & Athletes Are you sedentary, pre-diabetic, and overweight? Then why are you using a keto...
Replies
0
Views
166

Latest threads

Back
Top