What is Dirty Keto?

The ketogenic diet, a high-fat, low-carbohydrate, and moderate-protein way of eating, is one of the most popular diets for weight loss, health, and longevity. Originally designed as a medical therapy for epilepsy, the keto diet has been embraced by the general public and has become a mainstream way of life. The keto diet has become even more popular with the emergence of the “dirty keto” lifestyle. Dirty keto is a variation of the ketogenic diet, but with one major difference; it does not require strict adherence to the macronutrient ratio.

Dirty Keto Basics

The premise of dirty keto is that the macronutrient ratio is still taken into account but not necessarily strictly adhered to. For example, while a standard keto diet would require you to maintain a macronutrient ratio of 70% fat, 25% protein, and 5% carbs, dirty keto may allow you to consume higher amounts of protein and slightly higher amounts of carbohydrates. The focus is still on eating healthy fats and limiting carbohydrates, but the ratio is not as necessary.

What to Eat on a Dirty Keto Diet

The great thing about dirty keto is that it allows you to eat a wide variety of foods. While a standard ketogenic diet is focused on eating high-fat foods such as oils, nuts, seeds, avocados, and fatty cuts of meat, dirty keto allows you to add in more carbohydrates such as starchy vegetables and whole grains as well as higher-protein foods such as legumes, dairy, and eggs.

In addition to the relaxed macronutrient ratio of dirty keto, this lifestyle also allows for the consumption of some processed foods. Processed foods available on a dirty keto diet include processed meats, high-fat dairy, full-fat dressings, and snack-type items like chips and crackers.

Is Dirty Keto Right for You?

Dirty keto has become increasingly popular in recent years as it allows people to feel less restricted when following a ketogenic diet. While dirty keto does not adhere strictly to the macronutrient requirements of a traditional keto diet, the focus is still on eating healthy fats, limiting high-carbohydrate foods, and keeping protein consumption in check.

Overall, dirty keto is a great way to experiment with the keto lifestyle and to enjoy some of the more indulgent dishes without going off track from your diet. While it is important to note that it is not a long-term solution to maintain your weight and overall health, it can be a great way to kick-start your keto diet.