WHAT IS DIRTY KETO?

WHAT IS DIRTY KETO?



Is a dirty keto diet right for you? Learn here, including a comparison of clean keto vs dirty keto, a dirty keto foods list, and recipes.

The most confusing thing about low carb living? There are so many ways to do it… and one of the most popular ones is dirty keto. But what is a dirty keto diet? Is it right for you? How effective is clean keto vs dirty keto? And most importantly, what dirty keto foods can you enjoy with this approach?

We’ll go over all the answers here. And if you want more keto guidance, take a look at these keto beginners tips.


WHAT IS DIRTY KETO?

Dirty keto is a way of eating that allows you to eat any kind of food that fits your macros – including processed foods, packaged food with artificial ingredients, or even added sugar. This is in contrast to clean keto, which (in addition to having the same macro goals) focuses on eating the most nutritious, natural food, and avoiding processed foods and sugars.

SHOULD YOU TRY A DIRTY KETO DIET?

The answer is… it depends. It’s generally a good idea to follow a clean keto diet because you’ll get more nutrients from food and avoid possible deficiencies.

However, life happens and sometimes it’s not always easy to eat in a clean way. If you want a way to do low carb that allows you to eat more traditionally “off-limits” foods, a dirty keto diet plan might be right for you.

CLEAN KETO VS. DIRTY KETO

Now that you know the dirty keto diet definition, how does it compare to clean keto?

Dirty and clean keto both share the goal of helping you achieve ketosis and the benefits that come with it. However, the means by which you get there are different. The other main similarity is that both approaches require you to keep track of calories and macros to stay on track.

With clean keto, you can achieve ketosis by eating clean, whole, nutrient-dense foods and strictly avoiding wheat, artificial sweeteners, gluten, foods with added sugar, and anything highly processed in general. Often times, clean keto is about becoming healthier, not only changing your clothing size.

The “dirty” approach allows you to eat just about anything, as long as you meet your target macros for the day. Examples of dirty keto foods include diet sodas, items from the drive-through, or store-bought keto foods with artificial ingredients.

Clean keto vs dirty keto: Who’s the winner? It all depends on how you want to eat and get the benefits of low carb living.



DIRTY KETO FOODS LIST

Below you’ll find foods and cooking styles specific to a dirty keto diet that you won’t find listed on a general keto food list. Of course, all the clean keto foods on that list would also be included on a dirty keto food list as well.

Since there are so many ways to approach this form of low carb, these are just examples of dirty keto foods, so that you get an idea of what to look for (or avoid).

PRE-MADE AND PROCESSED FOODS WITH “LESS CLEAN” INGREDIENTS

  • Most fast food (if you aren’t 100% sure the ingredients are clean and whole)
  • Sugar-free jello
  • Packaged keto snacks with forms of sugar like maltodextrin or dextrose
  • Store-bought keto bread with wheat-based ingredients
  • Sugar-free sports drinks, diet soda, or juice drinks
  • Sugar-free coffee syrups with sucralose
  • Most packaged sugar-free candy
  • Most store-bought keto ice cream
  • Deep fried foods
  • Whipped “toppings”
  • Condiments with added sugar or less-clean sugar substitutes
  • Artificial sweeteners like sucralose or asparatame

ADDING GLUTEN, SUGAR, SOY, OR STARCH TO RECIPES

  • Using breadcrumbs in meatballs instead of a clean keto alternative like crushed pork rinds
  • Thickening soups with cornstarch
  • Adding beans or soy beans (however small the serving) to chili

NATURAL FOODS THAT ARE NOT KETO-FRIENDLY (BUT COULD BE DIRTY KETO IN VERY SMALL SERVINGS)

  • Milk
  • Corn
  • Potatoes
  • Oats
  • Conventional beer, wine, or other higher-carb alcohol

 



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