Kickstart Your Dirty Keto: A Beginner's Guide

Dirty keto is a convenient, flexible, and cheaper version of the high-fat, low-carb ketogenic diet. It is also called lazy keto, as it allows for highly processed and packaged foods. Dirty keto is less restrictive than clean keto, which focuses on whole, nutrient-dense foods. While dirty keto may help with weight loss, it may not be the best option for long-term health.

Eat fewer than 50 grams of net carbs per day

To start the dirty keto diet, you should eat fewer than 50 grams of net carbs per day. This is a general rule for keto diets, which aim to keep insulin levels low by restricting carbohydrates. This, in turn, facilitates the breakdown and release of stored body fat.

Dirty keto is a tweaked version of the standard ketogenic diet, which involves decreasing your carbs and increasing your fats, but without any considerations for the quality of food you consume. It allows processed and fast foods, as well as prepackaged snacks.

Dirty keto typically involves consuming around 55-75% of your calories from fat, 15-35% from protein, and less than 10% from carbohydrates. This means that, on average, 70% of your intake is fat, 20% is protein, and 10% is carbs.

Dirty keto is more flexible and less costly than clean keto, but it can lead to some adverse health effects. Clean keto promotes the consumption of whole foods that are high in healthy fats and low in carbohydrates, such as non-starchy vegetables, low-carb fruits, meat, eggs, and dairy.

When following the dirty keto diet, it is important to stick to the fat, protein, and carb ratio, and restrict your carb intake to less than 50 grams per day. Make sure that at least 70% of your daily calorie intake is fat, and that your maximum protein intake per day is about 20% of your calories.

You can still eat some nutrient-dense foods on the dirty keto diet, such as spinach, asparagus, beef liver, and broccoli. However, it is important to differentiate between clean and dirty keto if you care about your long-term health.

Eat fat as your main energy source

Dirty keto is a version of the high-fat, low-carb ketogenic diet. It is less strict than the clean keto diet, which focuses on nutrient-dense, whole foods. Dirty keto allows for processed foods, which are often high in sodium and may be detrimental to your health in the long term.

Dirty keto is about eating fat as your main energy source. This means that 70-80% of your daily caloric intake should come from fats. While clean keto has strict rules about the type and quality of fat you eat, dirty keto is more relaxed. Pretty much any kind of fat is allowed. Meat, butter, bacon, olive oil, ghee, coconut oil, avocados, and nuts are all good sources of fat.

Dirty keto is a little controversial because it doesn't focus on healthy food options. You will likely lose weight in the short term, but over time, you might experience issues like high cholesterol. Even if you're not strict about it, it's best to include some healthy fats in your diet.

Dirty keto is all about quickly checking off the low-carb box. The bunless burger, pork rinds, and cured meat are all examples of meals on this diet. But when you neglect whole foods, you neglect what we evolved to eat. Whole food nutrients, in whole food combinations, are how we're meant to nourish ourselves.

Don't worry too much about protein

When starting a dirty keto diet, you might be concerned about getting enough protein. After all, protein is essential for maintaining muscle mass and supporting various bodily processes. However, you shouldn't worry too much about protein intake, especially when following a dirty keto diet. Here's why.

Firstly, it's important to understand that the dirty keto diet is a type of ketogenic diet that focuses primarily on keeping carbohydrate intake very low, while allowing for a higher proportion of fat and moderate protein intake. Typically, the macronutrient distribution for dirty keto is around 55-75% fat, 15-35% protein, and less than 10% carbohydrates. This means that as long as you're meeting your fat and carbohydrate targets, you're likely getting enough protein as well.

The dirty keto diet is often chosen for its convenience and ease, especially for those who don't have the time or interest in cooking and meal preparation. It allows for highly processed and prepackaged meals, making it a popular option for those seeking quick weight loss without spending too much time on meal planning and preparation. In this respect, dirty keto can be effective for weight loss, as it promotes a caloric deficit by reducing carbohydrate intake and increasing feelings of satiety.

However, one of the main drawbacks of the dirty keto diet is its lack of emphasis on food quality. This can lead to a deficiency in various vitamins, minerals, and fiber. For example, a dirty keto diet may be low in important vitamins like B12 and K, which are abundant in low-carb vegetables like spinach, kale, and broccoli. Additionally, the diet may be lacking in magnesium, which is crucial for heart health, energy production, muscle function, and mood regulation.

While protein intake is important, the risks of inadequate protein intake are relatively lower compared to the risks associated with deficiencies in other essential nutrients. In fact, most people following a dirty keto diet will likely meet their protein requirements, especially if they include some whole foods like meat, fish, eggs, and dairy in their diet.

In conclusion, while protein is important, it's not something to worry too much about when starting a dirty keto diet. Focus on keeping your carbohydrate intake low, include some whole foods when possible, and be mindful of getting enough essential vitamins, minerals, and fiber. By doing so, you can achieve the benefits of dirty keto, such as weight loss and increased fat burning, while minimizing the potential negative health impacts of the diet.

Expect temporary keto flu symptoms

The keto diet can cause flu-like symptoms in response to carb withdrawal. This is known as the "keto flu". Symptoms can include stomach aches, nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, and trouble falling or staying asleep. These symptoms are your body's way of adapting to the sudden withdrawal of carbohydrates.

Keto flu symptoms usually appear within the first two days of starting the diet and can range from mild to severe. The good news is that they typically last only a few days, but in some cases, they can persist for several weeks.

To reduce the impact of keto flu, it is recommended to transition gradually to the keto diet. Cut back on carbs slowly while increasing your consumption of fat and protein. This helps to ease your body into the new diet and makes the transition smoother.

Staying adequately hydrated is crucial when experiencing keto flu. The keto diet can deplete your water stores, putting you at risk for dehydration and electrolyte imbalances. Drinking enough water will help replace lost fluids and minimize symptoms such as fatigue.

In addition to hydration, focus on getting enough electrolytes like salts, potassium, and magnesium. An extremely low-carb diet can result in cutting out foods rich in electrolytes, such as starchy fruits and vegetables. Adding more salt to your meals or drinking sports drinks can aid your body in adjusting to ketosis.

It is also important to get plenty of rest and adjust your workout routine. Avoid strenuous exercise and opt for lighter activities such as walking or yoga.

While experiencing keto flu, make sure to include enough healthy fats in your diet and ensure you are consuming sufficient calories. This can help increase your energy levels and reduce nausea.

Remember, the keto flu is usually temporary, and you can take proactive steps to reduce its impact. Consult with your doctor before starting the keto diet, especially if you have any health concerns or conditions.

Eat some vegetables

Dirty keto is a low-carb, high-fat diet that includes processed foods. While it is more flexible than clean keto, it may not be as healthy in the long term.

Dirty keto dieters can eat a mix of clean foods, fast foods, sugar-free drinks, and processed snacks that fit keto macros. However, it is recommended that they still eat some vegetables to get enough nutrients and fiber.

• Include high-fiber veggies like broccoli, cauliflower, kale, romaine lettuce, and asparagus in your meals. These vegetables are nutrient-dense and will help you meet your daily fat and protein requirements. Try cooking them in butter or adding cheese on top to make them more palatable.
• In addition to vegetables, you can also eat small portions of strawberries, blackberries, and raspberries on a dirty keto diet.
• If you're not a fan of vegetables, try hiding them in your favorite dishes. For example, you can add spinach to a smoothie or sauce, or spiralize zucchini into noodles for a low-carb pasta dish.
• Another way to sneak in some extra veggies is by blending them into a soup or sauce. This way, you'll still get the nutrients without having to eat them whole.
• If you're short on time, opt for frozen or canned vegetables. Just be sure to check the labels and choose options without added sugar or salt.
• Finally, remember that variety is essential. Try to include a mix of different-colored vegetables in your diet to get a range of nutrients.

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