There are many kinds of keto, so we are going to look at the most commonly researched: strict, lazy, clean, and dirty. We will do this in a 4-part series, one blog for each kind of keto. If you are starting out trying to find information on keto, the different types can be very confusing. We’re going to break that down for you. Then, part 5 of this series will be a discussion of what we do and why. Today is dirty keto.
What is Dirty Keto?
Unfortunately, this topic is not as interesting as the it sounds. Dirty keto is not about your libido but rather about what food you eat. If lazy keto worries less about eating nutritious foods, dirty keto is the king of no worries. Dirty keto doesn’t exclude any particular food group – including simple carbs like baked goods and sugars – as long as they fit into the macros.
Did you ever do a calorie reduction diet and think you were cheating the system by saving up all your calories for a big old piece of cake at the end of the day? That’s kind of what dirty keto is. If it fits into your macros, you can eat it. This way of eating doesn’t care about nutrients or vitamins or the quality of the food you take in. Sure, you’re limited to 20 grams of net carbs a day, but all 20 grams can come from cookies rather than vegetables if that is what you want.
The Pros of Dirty Keto
Dirty keto still works. Like lazy keto (read that article here), it may not work as effectively but you will still get the benefits of eating a keto lifestyle. It is very convenient. You can eat the pre-packaged foods labelled “keto” without any hesitation. And you certainly don’t feel deprived of much. If something works into your macros for the day, you eat it.
Some list it as a cheaper alternative to strict or clean keto. The quality of food is not as good, so it tends to be less expensive. However, the more convenient foods are, the more expensive they tend to be. If you look at a box of chocolate snacks that are labelled keto-friendly, they are pricey! So, you’d have to work this one out for yourself and see exactly what the savings are.
The Cons of Going Dirty
Dirty keto is about weight loss. If you eat this way continuously, you will not have the health benefits you do on strict keto (read about that kind of keto here) simply because you are still eating pre-packaged and processed foods. These foods can blow over the recommended sodium levels and they do little to ensure you are getting the nutrition from your food that you need.
Many people find that the processed and pre-packaged foods upset their stomachs. Not having stomach upset is one of the benefits of other kinds of keto. In short, it is not improving your relationship with food. You aren’t making healthier choices; you are still eating for convenience.
Another con of dirty keto is that you don’t get to eat as much food. I’m a big fan of eating so this is a big one for me. For example, if you eat an Oreo cookie, you will take in 8 grams of net carbs. You could eat 4 servings of lettuce for that one cookie. Is the cookie worth it? Maybe, sometimes. Will it keep you feeling full? Not likely.
There’s More Negative
Another big negative of dirty keto is that since sugar is not off limits, your blood sugar and insulin levels will increase. This can be a real issue if you have a health issue that requires you to regulate your insulin (i.e. diabetes or hyperinsulinism). Additionally, there is evidence that higher carb foods can kick people out of ketosis, even if they fit within the macros. And that’s once you get into ketosis. Eating these kinds of foods can also prolong the keto flu and the time it takes your body to get into ketosis.
Where We Stand on Dirty Keto
I’m afraid my bias is showing here, so I may as well just say it. I’m not a big fan of dirty keto. If you are doing keto for weight loss, it can work. If you are doing it as a healthier lifestyle choice, this is not going to get you to your goals. I can’t help but think this is the keto that the nutritionists look down on and why keto has a bad name. But, I’m getting ahead of myself. Part 5 will be all about what we think works and doesn’t work with the different kinds of keto.
In our next part of this series, we will look at clean keto. Stay tuned!
Wendy
