What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan

What Is The Dirty Keto Diet?

A rather newer version of the original Ketogenic diet is the Dirty Keto Diet, which focuses on macronutrient intake rather than the quality and sources of the foods. Let’s find out its main goals and rules and see what it’s called “dirty” Keto!

Goal

Similar to the ketogenic diet, the Dirty Keto Diet aims to help you lose weight by limiting carbohydrates and increasing fat consumption, which creates the state of ketosis, where the body burns fat instead of carbs.

Rules

• Focusing on Macros: The Dirty Keto Diet pays careful attention to macronutrient intake and minimizing carbohydrates, i.e., keeping them below 20-50 g per day to induce and maintain ketosis.
• Quality Comes Second: While the Clean or traditional keto diet suggests whole, nutrient-dense foods, the Dirty Keto Diet allows highly processed and low-quality foods as long as they’re in line with its macronutrient goals. It means you can eat fast food, packaged snacks, and processed meats on Dirty Keto!
• Carb Sources Aren’t Important: Dirty Keto allows artificial sweeteners, sugar alcohols, and other processed sources of carbs as long as they fit into the daily carb limit.
• Flexibility on Food Quality: On Dirty Keto, you don’t have to always eat high-quality, grass-fed meats or organic sources of fats and oils.
• Convenience Comes First: Dirty Keto is generally more convenient as it doesn’t exclude fast food and pre-packaged, low-carb snacks when whole, unprocessed foods are not accessible.

Why Do They Call It Dirty Keto?

This version of the Ketogenic diet is called “dirty” as it doesn’t focus on quality and sources of macronutrients but allows low-quality, less-nutritious, less healthy, or dirty fast food and processed products.

Learn More: The Keto Liquid Diet: Benefits, Side Effects, and Meal Plan

Clean Keto vs. Dirty Keto

The original Ketogenic diet, or Clean Keto, has some basic differences from the Dirty Keto Diet. Let’s compare the two to see which one can be a better option based on your goals and preferences.

The Clean Keto Diet:

• Consuming Whole, Nutrient-Dense Foods: Clean Keto focuses on non-starchy vegetables, lean meats, healthy fats like avocados and olive oil, and nuts and seeds.
• Quality Matters: Clean Keto encourages dieters to use organic and grass-fed meats, sustainably sourced seafood, and minimally processed foods.
• Limiting Processed Foods: Clean Keto tries to minimize processed foods, additives, preservatives, and artificial sweeteners.
• Micronutrient Focus: To gain enough vitamins and minerals, Clean Keto dieters are allowed to use vegetables and low-sugar fruits.
• Balanced Diet: Clean Keto prioritizes high-quality food while focusing on high fat, moderate protein, and low carbs.

The Dirty Keto Diet:

• Macros Over Quality: Dirty Keto doesn’t care about quality so much as long as enough macronutrients are received. It aims to maintain a specific ratio of carbohydrates, fats, and proteins to achieve and sustain ketosis.
• Processed and Convenience Foods Allowed: Whatever the source, if the food provides the macronutrients needed, it’s allowed on Dirty Keto, whether it’s fast food, packaged snacks, or artificially sweetened products.
• Less-Quality Foods Are Allowed: Dirty Keto also allows conventionally raised meats, non-organic products, and processed items.
• Health Concerns: Dirty Keto is a goal-oriented diet and may not be healthy for everyone.

Learn More: Is Yogurt Keto-Friendly? The Best Keto Yogurt

Is Dirty Keto Better Than Keto?

There is no such thing as good for everyone. My goals, needs, and preferences differ from yours, so my “good” may be very different from yours. So, it’s up to you to decide what is good for you, depending on your aims and concerns.

But to help you decide more easily, I can provide some important points about the Dirty Keto Diet and the Clean Keto or the traditional Ketogenic diet.

Dirty Keto Pros:

• Simplicity and Convenience: Dirty Keto is usually easier to follow because it allows most of the easy foods found around us, and we don’t have to look for specific things.
• Weight Loss Effects: Dirty Keto can help us lose weight because of inducing ketosis.

Dirty Keto Cons:

• Nutrient Quality: Consuming low-quality foods on the Dirty Keto Diet can cause nutrient deficiencies and long-term health concerns. Also, highly processed foods lack essential vitamins, minerals, and nutrients.
• Sustainability: Dirty Keto may not be a balanced, long-term diet.

Clean Keto Pros:

• Nutrients: Clean Keto aims to receive essential vitamins, minerals, and antioxidants from whole, nutrient-dense foods.
• Balanced Diet: It has a balanced approach to macronutrients and quality food sources and tries to be a sustainable, long-term diet.
• Reduced Health Risks: Since Clean Keto focuses on consuming high-quality foods, it involves lower risk of health issues.

Clean Keto Cons:

• Less Convenient: Clean Keto includes more meal preparation and planning, which can be less convenient.

Learn More: Can You Eat Pineapple on a Keto Diet?

Dirty Keto Diet vs. Lazy Keto Diet

Another version of the standard Ketogenic diet is called Lazy Keto Diet. Now that we’re talking about different versions of keto let’s compare Lazy Keto with Dirty Keto to see which one is a better option for us.

The Dirty Keto Diet

• Macronutrients: The Dirty Keto Diet tries to keep specific ratios of carbohydrates, fats, and proteins to achieve and maintain ketosis.
• Food Quality: Dirty Keto allows processed and low-quality foods like fast food, packaged snacks, and artificially sweetened products that align with its macronutrient targets.
• Food Sources: Dirty Keto is not concerned about the source of carbohydrates, and artificial sweeteners, sugar alcohols, and other processed sources of carbs are allowed as long as they fit into your daily carb limit.

The Lazy Keto Diet

• Easy Tracking: The Lazy Keto Diet focuses on carbohydrate consumption and has an easier tracking mechanism. Instead of tracking all three macros, you just monitor your daily net carb intake and try to keep it in the 20-50 g range.
• Food Quality: The Lazy Keto Diet does not provide special guidelines for food quality, and food choice is up to dieters.
• Weight Loss: The Lazy Keto Diet can also lead to weight loss by decreasing carbs, triggering ketosis, and fat burning.
• Micronutrient Focus: Like Dirty Keto, the Lazy Keto Diet doesn’t focus on consuming various micronutrients.

Learn More: What Is a Lazy Keto Diet? How to Do It? [Free 7-Day Meal Plan]

The Benefits of the Dirty Keto Diet

Although the diet’s name is Dirty Keto, it has gained popularity for the benefits it provides. Let’s see what they are.

Simplicity

Dirty Keto is easier than the standard Keto to follow and is generally hassle-free as you can eat processed and convenience foods.

Weight Loss

Even with the low-quality foods it allows, it can help you achieve ketosis and lose weight just by carb control.

Flexibility

Dirty Keto is more flexible than the standard Keto in food choices.

Reduced Carb Cravings

Since Dirty Keto minimizes carbohydrate intake, it can help you decrease cravings for sugary and high-carb foods.

Quick Results

If you aim for ketosis and weight loss and do not care about overall food quality, Dirty Keto can result in fast and easy success.

Learn More: What Is the Dirty Carnivore Diet? Everything You Need to Know

The Side Effects of The Dirty Keto Diet

Despite its benefits, the Dirty Keto Diet can have some side effects. It doesn’t mean that you will certainly experience them all, but it’s wise to know about the side effects beforehand to prepare.

Nutritional Deficiencies

As Dirty Keto doesn’t focus on food quality, it may cause nutritional deficiencies over time. Highly processed foods often lack essential vitamins, minerals, and nutrients, which may cause deficiencies in fiber, vitamins (C and K), minerals (potassium and magnesium), and antioxidants [1].

Also, Dirty Keto foods contain high levels of sodium, which can increase blood pressure and the risk of heart disease [2].

Inflammation

Overeating processed and low-quality foods can cause inflammation, and chronic inflammation increases the risk of cardiovascular disease, diabetes, and autoimmune conditions.

Digestive Issues

Consuming processed foods and low fiber in Dirty Keto can cause digestive issues like constipation and irregular bowel movements. Additionally, processed foods have fewer micronutrients and can associated with weight gain, diabetes, overall mortality, and heart disease [3].

Lack of Satiety

Highly processed foods do not provide satiety as whole and unprocessed foods, which can cause overeating and increase caloric intake.

Blood Sugar Fluctuations

If you eat foods containing added sugars and artificial sweeteners, you may experience blood sugar fluctuations on Dirty Keto, which can cause energy crashes and cravings.

Food Addiction

Consuming high-fat, highly processed foods on Dirty Keto may trigger addictive eating behaviors. In addition,  trans fats found in abundance in processed foods can play roles in inducing cancer, obesity, heart disease, and type 2 diabetes [4].

Long-Term Sustainability

Focusing on convenience and processed foods makes the Dirty Keto Diet a short-term diet, which doesn’t provide long-term sustainability.

How to Do Dirty Keto?

If you decide to follow the Dirty Keto Diet and have found it in line with your goals and needs, you can follow the step-by-step guide I’ve provided for you.

1. Calculate Your Macros: Determine your daily caloric needs depending on your age, gender, weight, and activity level. Determine your macronutrient ratios. The Dirty Keto aims to receive a high percentage of calories from fat ( 70-75%), with moderate protein ( 20-25%) and low carbs (5-10%). You can also use this Lean Body Mass Calculator.
2. Plan Your Meals: Your meal plan must align with your macro ratios, i.e., high in healthy fats and low in carbs. You can find the Dirty Keto food list, grocery list, and meal plan in the following sections.
3. Track Your Macros: Use a food-tracking app to record your daily macronutrient intake.
4. Avoid High-Carb Foods: Minimize or limit high-carb foods like bread, pasta, rice, grains, sugary snacks, fruits, and starchy vegetables.
5. Include Processed Low-Carb Snacks: If you decide to eat processed low-carb snacks like pork rinds, sugar-free candy, or low-carb protein bars, do it in moderation, as they cannot replace whole foods.
6. Drink Enough Water: Use water as your main hydration source, as ketogenic diets can cause fluid loss. Water, herbal tea, or unsweetened beverages are better than sugary drinks.
7. Monitor Ketosis: Use ketone test strips or a blood ketone meter to track your ketone levels and see if you’re in ketosis. To achieve ketosis, you need to keep your daily carb intake between 20-50 g or less.
8. Adjust as Needed: Monitor your body’s reactions to the diet and modify your approach to minimize discomfort.
9. Consult a Healthcare Professional: It’s wise to consult a healthcare specialist before making big dietary changes to ensure your body is healthy and you can reach your goals using this method.

Dirty Keto Diet Food List

The Dirty Keto Diet aims to maximize fat and minimize carbohydrates while being less concerned with the quality and sources of the foods you consume. Let’s take a look at the lists of foods you can eat and avoid.

Foods to Eat

• Fatty Meats: Beef, pork, lamb, and processed meats like bacon and sausages
• Dairy Products: Full-fat dairy products like cheese, butter, and cream
• Eggs
• Oils and Fats: Olive oil, coconut oil, and avocado oil
• Low-Carb Vegetables: Spinach, kale, broccoli, and cauliflower
• Nuts and Seeds: Almonds, walnuts, and chia seeds
• Avocado
• Artificial Sweeteners: Sucralose or aspartame to satisfy sweet cravings
• Processed Low-Carb Snacks: Processed low-carb snacks like pork rinds, sugar-free candy, and low-carb protein bars

Foods to Avoid

• Carb-Heavy Foods: Grains, bread, pasta, rice, and most fruits
• High-Sugar Foods: Candy, soda, and fruit juices
• Processed Junk Food: Although fast food, chips, and sugary snacks are allowed, it’s better to limit them.
• Trans Fats
• Vegetable Oils: Soybean and corn oil
• High-Carb Vegetables: Potatoes and corn
• Legumes: Beans, lentils, and chickpeas
• Fruits: High-sugar fruits

Learn More: Carnivore vs Keto: Which Is Better for Weight Loss?

Dirty Keto Grocery List

Here is the Dirty Keto Diet grocery list, including proteins, dairy, fats, veggies, nuts, seeds, snacks, condiments, and beverages.

Proteins

• Fatty Meats: Beef, pork, lamb, and processed meats like bacon and sausages
• Poultry: Chicken thighs, wings, and skin-on turkey
• Fatty Fish: Salmon, mackerel, and sardines
• Eggs

Dairy and Dairy Alternatives

• Cheese: Full-fat cheeses like cheddar, mozzarella, cream cheese, and brie
• Grass-fed butter
• Heavy Cream
• Unsweetened Almond or Coconut Milk

Oils and Fats

• Olive Oil
• Coconut Oil: for cooking and baking
• Avocado Oil: for high-heat cooking
• MCT Oil: to boost ketone production

Low-Carb Vegetables

• Leafy Greens: Spinach, kale, arugula, and lettuce.\
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage
• Zucchini
• Bell Peppers: Red, green, or yellow
• Avocado

Nuts and Seeds

• Almonds
• Walnuts
• Chia Seeds
• Flax Seeds

Processed Low-Carb Snacks (In Moderation)

• Pork Rinds
• Sugar-Free Beef Jerky
• Low-Carb Protein Bars
• Sugar-Free Candy or Gum

Condiments and Flavorings

• Salt
• Pepper
• Low-Carb Sauces: Sugar-free barbecue sauce, hot sauce, and mayonnaise

Drinks

• Water
• Coffee
• Plain Tea
• Herbal Tea

Free 7-Day Dirty Keto Meal Plan

Here is a sample 7-day meal plan for the Dirty Keto diet. You can always modify it based on your needs and preferences but ensure to include only the foods allowed.

Day 1

• Breakfast: Scrambled eggs cooked in butter with bacon
• Lunch: A Caesar salad with grilled chicken, Caesar dressing and grated Parmesan cheese
• Dinner: Grilled steak with sautéed spinach in olive oil and garlic
• Snack: Pork rinds or beef jerky

Day 2

• Breakfast: Omelet with cheese, spinach, and mushrooms
• Lunch: Avocado and bacon salad with ranch dressing
• Dinner: Baked salmon with roasted asparagus and a side of hollandaise sauce
• Snack: Almonds

Day 3

• Breakfast: Keto smoothie with coconut milk, spinach, and a scoop of low-carb protein powder
• Lunch: Turkey and cheese roll-ups with mayonnaise and pickles
• Dinner: Ground beef stir-fry with broccoli, bell peppers, and soy sauce
• Snack: Sugar-free Jello or a small serving of sugar-free candy

Day 4

• Breakfast: Full-fat Greek yogurt with some berries and sugar-free syrup
• Lunch: Tuna salad with mayonnaise and chopped celery with lettuce
• Dinner: Grilled chicken thighs with a side of fried zucchini
• Snack: Cheese sticks or slices

Day 5

• Breakfast: Scrambled eggs with diced ham and cheese
• Lunch: Cobb salad with bacon, hard-boiled eggs, avocado, and ranch dressing
• Dinner: Pork chops with cauliflower mash and buttered green beans
• Snack: Sugar-free gum or pork rinds

Day 6

• Breakfast: Omelette with cheese, bell peppers, and onions
• Lunch: Sliced roast beef with sauce and a side of coleslaw
• Dinner: Grilled shrimp skewers with a side of spinach
• Snack: A serving of sugar-free gelatin

Day 7

• Breakfast: Keto pancakes with almond flour and topped with sugar-free syrup
• Lunch: Salad with a Caesar dressing
• Dinner: Beef and broccoli stir-fry with a low-carb teriyaki sauce
• Snack: Mixed nuts or seeds

Learn More: Oxalate Dumping | Avoid These 'Safe' Keto Foods

Carbohydrates on Dirty Keto

On the Dirty Keto Diet, there is no special focus on carbs, but you must keep your daily net carb intake low enough to trigger and maintain ketosis.

How Many Carbs Do You Need on Dirty Keto?

• Net Carbs: Net carbs are calculated by subtracting the fiber and certain sugar alcohols (like erythritol) from the total carbohydrates in a food item.
• 20-50 Grams: It is the general range enough for inducing and maintaining ketosis (a state where the body burns fat instead of carbohydrates to produce energy).
• Fat: About 70-75% of your daily caloric intake should come from fats.
• Protein: 20-25% of your daily caloric intake should come from protein.
• Carbohydrates: Roughly 5-10% of your daily caloric intake should come from carbohydrates.

To determine your daily carb intake on a Dirty Keto Diet, you must consider the following points:

• Monitor ketosis and test different levels of carb consumption.
• Check your individual tolerance to see how your body feels and performs on your chosen carb intake.
• Prioritize your general health and modify the carb intake as needed.
• Calculate the calories you should get from carbohydrates based on the desired percentage (e.g., 5-10%). Convert the calories from carbs into grams by dividing by 4 (since there are about four calories in 1 g of carbs). For example, if you're following a 2,000-calorie Dirty Keto diet and aiming for 5% of calories from carbs, 5% of 2,000 calories = 0.05 * 2,000 = 100 calories from carbs. 100 calories from carbs/ 4 calories per gram = 25 grams of carbs per day. So, in this example, you should consume about 25 g of net carbs per day to maintain your ideal macronutrient ratio on a Dirty Keto Diet.

Learn More: Can You Eat Pickles on a Carnivore Diet? Is It Healthy?

Calories on Dirty Keto

The number of calories you can consume on Dirty Keto depends on many factors, including your goals, activity level, age, gender, and metabolism.

Do Calories Matter on Dirty Keto?

While the Dirty Keto Diet cares most about the macronutrient ratios, calories still matter because they affect weight management and general health.

• Weight Management: If you consume more calories than your body burns, you will gain weight, and if you consume fewer calories, you will lose weight.
• Lose Weight by Calorie Deficit: To lose weight, you must create a calorie deficit (of about 500 to 1,000 calories), i.e., consume fewer calories than you expend, which can result in losing 1-2 pounds generally.
• Gain Weight or Build Muscles: If you’re using Dirty Keto to gain weight or build muscle, you must add to your daily calorie consumption, i.e., increase it by about 250-500 calories.
• Energy Levels: Consuming too few calories can lead to fatigue, nutrient deficiencies, and other health issues.
• Nutrient Intake: Although Dirty Keto doesn’t pay a lot of attention to nutrients, you’d better consume foods that provide essential vitamins, minerals, and nutrients to stay healthy and have enough energy.

How Many Calories Should I Eat on a Dirty Keto?

You can use the following tips to determine your calorie intake:

• Calculate Your Maintenance Calories: Maintenance calorie is the number of calories you need to maintain your current weight. You can use online calculators for this.
• Set Your Goal: Decide if you aim to lose weight, gain weight, maintain your current weight, build muscles, etc., as your daily caloric intake is determined based on your goal.
• Consult a Professional: An experienced nutritionist, physician, or coach can provide useful guidance about daily calorie consumption.

Weight Loss on the Dirty Keto Diet

The Dirty Keto Diet can result in weight loss by creating ketosis, which is a state where your body turns to reserved fats to produce energy instead of carbohydrates.

If you consume carbs, your body uses them as the main source of energy, but if you minimize carbs and consume more fat and protein, your body will find no carbs and will use fats to provide energy.

Using fat to provide energy means melting fat and weight loss. But is all this possible on Dirty Keto, where quality is not so important?

Can You Still Lose Weight on Dirty Keto?

Yes, despite all the processed food and everything, you can still lose weight on the Dirty Keto Diet, but you need to pay attention to the following tips.

• Caloric Deficit: Weight loss has a direct relation with calorie intake, i.e., if you consume fewer calories than you burn, you’ll lose weight no matter what macronutrient ratios you follow.
• Ketosis and Appetite Suppression: If you can reach ketosis on Dirty Keto, it will help you control your appetite and decrease overall calorie intake, which leads to weight loss.
• Insulin Regulation: Consuming lower carbohydrates, even through processed foods, can help regulate insulin levels and lead to weight loss.
• Sustainability: Dirty Keto is flexible for those who consume fast food or processed foods, and it’s easier for them to stick to a caloric deficit than a more restrictive diet. But it is personal and may not be the case for everyone.
• Challenges: Processed foods and artificial additives don’t provide the same level of satiety and nutrition as whole, unprocessed foods. Also, there may be some side effects.

Can You Be in Ketosis on Dirty Keto?

Yes, it is possible to be in ketosis on the Dirty Keto Diet by minimizing carbohydrates and maximizing fat and protein.

Learn More: What Is Ketovore Diet? Meal Plan, Food List

Who Should Avoid Dirty Keto?

• People with Health Conditions: Those involved with diabetes, heart disease, kidney issues, or liver problems should be cautious when going on high-fat, low-carb diets like Dirty Keto.
• Pregnant or Breastfeeding Women: The Dirty Keto Diet may lack essential nutrients and focus on processed foods, which is not good during pregnancy and lactation.
• Those with Nutritional Concerns: If you have a history of nutrient deficiencies or malabsorption issues, Dirty Keto may not be the best choice to provide vitamins, minerals, and nutrients.
• Individuals with Allergies or Sensitivities: Many processed foods used in the Dirty Keto Diet can include allergens and additives.
• Children and Adolescents: Growing children and adolescents need specific nutrients that may not be received from the Dirty Keto Diet.
• Individuals with Gastrointestinal Issues: If you have gastrointestinal conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), consuming processed and low-quality foods of the Dirty Keto may worsen your conditions.
• Long-Term Health Goals: If you’re concerned about your long-term health, you must consult a healthcare professional to see if it fits your goals.
• Individuals Looking for a Balanced Approach: If you value the quality and source of the foods you eat and prefer a balanced, nutrient-dense diet, Dirty Keto may not be the best choice for you.

Is Cheese Clean Keto?

Yes, cheese can generally be a Clean Keto food because it contains low levels of carbohydrates and is rich in healthy fats and protein.

Is KFC Dirty Keto?

KFC (Kentucky Fried Chicken) and similar fast foods are not Clean Keto options but can fit into the Dirty Keto Diet.

Can I Eat Rice on Dirty Keto?

The strict Dirty Keto diet doesn’t include rice as it's a high-carbohydrate food that can increase your daily carb intake. Although Dirty Keto has a flexible approach to food choice, it still excludes carbs.

A single serving of rice (e.g., one cup of cooked white rice) can contain 45-50 grams of net carbohydrates, which is more than the daily carb limit.

To maintain the desired macronutrient ratios on Dirty Keto (high fat, moderate protein, low carb), you must balance the carbohydrates from rice with higher-fat and lower-carb foods, which needs careful meal planning.

Are Bananas Dirty Keto?

Bananas are rich in carbohydrates, so can’t be a part of the Dirty Keto Diet. On average, a medium-sized banana contains about 27 grams of net carbohydrates.

If you choose to eat bananas on Dirty Keto, you must consume them in minimal quantities to stay within your daily carb limit (i.e., 20 to 50 grams of net carbs per day).

Is Peanut Butter Dirty Keto?

Yes, peanut butter can be allowed on a Dirty Keto Diet as long as it fits within the macronutrient goals of the diet. To make sure it aligns with your goals, pay attention to the following points.

• Check the Nutritional Label: Choose peanut butter with higher fat content and lower carbohydrate content. Avoid brands containing added sugars or high carbohydrates.
• Portion Control: Peanut butter is calorie-dense, so be careful about your portion sizes and don’t overeat it.
• Balancing Your Overall Macronutrients: Try to balance your diet with some whole, nutrient-dense foods to ensure you're getting a variety of nutrients.

Is Popcorn Dirty Keto?

Popcorn is generally allowed on a Dirty Keto Diet because it can fit within the macronutrient goals of such a diet, but like peanut butter, you need to control your portions, check its added ingredients, and try to keep your calories low.

Can You Eat Tomatoes on Dirty Keto?

Yes, you can eat tomatoes on a Dirty Keto Diet because tomatoes are relatively low in carbohydrates. However, you must check the carbohydrate content and portions you consume.

Summary

The Dirty Keto Diet is a version of the traditional ketogenic diet, which focuses on macronutrient ratios and doesn’t pay a lot of attention to the quality of food sources.

While Dirty Keto provides more flexibility in food choices and allows high-fat and low-carb sources, it can have negative effects on long-term health as health isn't just determined by macros.

Dirty Keto can help you achieve your short-term weight loss goals but cannot provide enough vitamins, minerals, and nutrients. So, consulting a healthcare professional will ensure your safety on the way to reaching your health and fitness goals.