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Clean Keto Vs. Dirty Keto – Types of Keto Diet

The ketogenic diet is a weight loss program that restricts carbohydrate intake and includes plenty of healthy fats.

The hard-core keto dieters are particular with their food intake. These practitioners of keto diet eat whole, unprocessed foods and also monitor ratios of their fat, protein and carbohydrate intake.

The aim is to force or keep their body in a state of ketosis. When you follow the keto diet, the body burns fat instead of glucose for its energy requirements.

Those who strictly follow the diet testify to rapid weight loss within a few days of drastically reducing their carbohydrates.

However, as with any eating plan, there are rules that some follow and other people follow a different set of rules.

Even in the ketogenic diet, some follow the ‘Clean Keto’ version, while others practice the ‘Dirty Keto’ version.

Clean Keto

The clean keto diet follows the principle of eating foods with low carb count. Also, the choice of food here will keep you feeling fuller longer due to their high fibre content, such as green leafy vegetables.

The clean keto diet is also called the strict keto diet.

In the clean keto diet, one only eats healthy, whole foods. You do not consume any processed foodstuffs at all.

Even though the keto diet allows nuts and dairy, some advocates avoid these foods as they believe they hinder or delay their weight loss.
People on the clean keto diet, definitely don’t drink alcohol.

It all comes down to eating a clean diet, without having any processed food or even enjoying an occasional glass of wine.

Dirty Keto

When you decide to follow the ketogenic diet, but don’t particularly want to follow the restrictions religiously. Your diet will most likely classify as the ‘dirty keto diet’.

According to the rules of the dirty keto diet, you can eat anything as long as your carbohydrate intake remains low and the meal is high in fat.
As long as you are following these keto principles, you need not worry about where you source your food and nutrients.

In other words, dirty keto puts a premium on comfort and convenience. Which means that you can eat whatever is available or on hand, provided you maintain the carb-fat percentage.

It’s understandable why some people prefer to go for the way of dirty keto. Many of us lead a busy lifestyle and can’t organize our meals in advance. It is much easier to fix a ready-made frozen meal in the microwave than it is to cut and peel vegetables and find grass-fed cuts of meat.

If you enjoy being in the kitchen, then you won’t find cooking keto meals a chore at all. Weighing your foods, watching the portions, counting the ratios, etc., may all be fun for one person, but not for all. Usually, the one it’s not fun for is the dirty keto dieter, who may find the convenience of other foods better for them.

They will look for foods that are as low in carbs as possible, but the meat may be processed, and the veggies may not be organic.

Let’s take a look at an example.

A fast-food outlet could be selling a chicken sandwich, layered with lettuce and vegetables.

The clean dieter will not eat this sandwich all. However, the dirty dieter will eat most of it, processed chicken and the salad, but throw away the bread slices.

At the end of the day, the macros of dirty keto may not look too bad. However, the clean keto follower’s nutrients will look a whole lot better!

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