Keto Diet: Identifying Dirty Foods For Weight Loss

Dirty keto is a version of the high-fat, low-carb ketogenic diet. It allows people to eat whatever they want, as long as it's low in carbohydrates. This means fast food, takeout, and processed foods are all fair game. While this flexibility may be tempting, dirty keto dieters may miss out on essential nutrients and increase their risk of disease. It may also be difficult to maintain ketosis and lose weight with high-calorie processed foods. Clean keto, on the other hand, prioritises whole, nutrient-dense foods and is considered healthier.

Fast food

Dirty keto is a version of the ketogenic diet that allows for more flexibility in food choices, including processed foods and fast food. Here are some tips and options for doing dirty keto at fast-food restaurants:

Tips for Ordering Dirty Keto Fast Food:

• Familiarize yourself with keto-friendly foods and those to avoid. Generally, avoid grains, bread, beans (except green beans), potatoes, and sugar (except calorie-free sweeteners).
• Remove high-sugar sauces like ketchup, honey mustard, barbecue sauce, and low-fat or fat-free dressings. Keto-friendly options include mayonnaise, Italian vinaigrette, and sugar-free sauces.
• Skip the buns and croutons, and replace them with green veggies, eggs, bacon, chicken, or meat.
• Choose sugar-free and zero-calorie beverages like plain black coffee, unsweetened iced tea, or diet soda. Check the carb count per serving and avoid sweeteners, typically high-fructose corn syrup.

Dirty Keto Fast Food Options:

• McDonald's: Bunless burgers like the Double Cheeseburger or Big Mac, and breakfast sandwiches without the English muffin or biscuit, such as the Sausage McMuffin with Egg or Bacon, Egg, and Cheese. Their Side Salad is also an option.
• Taco Bell: Customize your order by skipping the shell, rice, and beans. Try the Mini Skillet Bowl, Power Menu Bowl, or Fiesta Taco Salad without the shell, rice, and beans.
• Chipotle: Build your own bowl with cauliflower rice, chicken, steak, cheese, and toppings like guacamole and sour cream. Their Grain Freedom Bowl is also an option.
• Chick-fil-A: Track your macros and opt for their grilled chicken options, like the Grilled Chicken Sandwich without the bun. Other choices include the Small Fruit Cup, Kale Crunch Side, and Grilled Chicken Nuggets.
• Wendy's: Bunless burgers like the Spicy Chicken Nuggets or Dave's Single. Their Parmesan Caesar Salad is another good option.
• Burger King: Remove the buns or croissants from burgers like the Bacon, Egg, and Cheese Croissan'Wich. Breaded chicken nuggets may be okay for dirty keto, but watch the serving size and net carbs.
• Subway: Salads like the Ham Salad, Steak and Cheese Salad, and Black Forest Ham, Egg, and Cheese without the flatbread.
• Five Guys: Stick to the patties, bacon, and hot dogs without the bun. Options include the Hamburger, Bacon Burger, Bacon Cheeseburger, Cheese Dog, and Bacon Cheese Dog.
• Sonic: No-tortilla breakfast burritos, bunless sandwiches, and the Crispy Breakfast Bowl. Try the Grilled Chicken Sandwich without the bun and with mayo.
• Pizza Hut: Garden Salad without croutons and dressing, Garlic Parmesan Wings, Lemon Pepper Dry Rub Wings, BLT Salad without croutons and dressing, and Zesty Italian Salad without croutons and dressing.
• Chili's: Steak Fajitas without the tortillas, Fresco Salad, and Bone-in Buffalo Wings.

Remember that dirty keto allows for more flexibility in food choices, but clean keto is generally recommended for better weight loss results and overall health.

Processed foods

Dirty keto is a variation of the traditional keto diet, sometimes referred to as "lazy keto". It is a high-fat, low-carb diet that does not place restrictions on the quality of food being consumed.

Dirty keto focuses on the macronutrient breakdown of the diet, which is typically 70% to 80% fat, 10% to 20% protein, and 5% to 10% carbohydrates. This breakdown induces ketosis, a metabolic state in which the body breaks down fat for fuel.

Dirty keto includes highly processed foods and items such as:

• Artificial sweeteners
• Low-carb snack foods (e.g. potato or tortilla chips, cookies)
• Sweetened coffee and tea drinks
• Pork rinds and beef jerky
• Vegetable oils
• Processed meats

Dirty keto is popular among individuals who want to achieve ketosis without spending a lot of time preparing meals. For example, someone on a dirty keto diet might eat a fast-food cheeseburger without the bun, or order a double bacon cheeseburger without the bun, instead of grilling a grass-fed steak and making a low-carb salad.

Dirty keto meals tend to be high in sodium, which can be associated with high blood pressure and an increased risk of heart disease for people who are salt-sensitive. They also tend to contain more additives and fewer micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K.

Dirty keto can lead to negative health effects, such as an increased risk of disease and nutrient deficiencies. It may also be difficult to sustain due to the lack of nutrients in highly processed foods.

Sugar-free drinks

Dirty keto is also called "lazy keto" because it allows for highly processed and packaged foods. It is popular among individuals who want to achieve ketosis without spending lots of time preparing clean keto meals.

Dirty keto dieters might consume a mix of clean foods, fast foods, sugar-free drinks, and processed snacks that fit keto macros. Sugar-free drinks that are permitted on the dirty keto diet include:

• Water, plain or sparkling
• Plain tea
• Coffee, black or with heavy cream
• Diet soda
• Alcoholic beverages such as vodka, whiskey, gin, scotch, rum, and tequila
• Smoothies made with permitted fruits and milk alternatives
• Keto-friendly milk alternatives such as almond milk and coconut milk
• Keto-friendly Starbucks drinks such as the Starbucks Pink Drink and Starbucks' Peach Citrus White Tea

High-calorie convenience foods

Dirty keto is a highly flexible, low-carb, high-fat version of the ketogenic diet. It is also known as "lazy keto" because it does not place restrictions on the quality of food being consumed. As long as the macronutrients consumed fall within the keto ratio, a person on a dirty keto diet can eat whatever they want.

Dirty keto is appealing because it is incredibly convenient. It allows for dining out and indulging in fast food, takeout, and other convenient options. For example, a dirty keto dieter might opt for a fast-food cheeseburger without the bun or a double bacon cheeseburger without the bun. However, these highly processed foods are often high in sodium, calories, and fat, which can promote inflammation and weight gain.

Dirty keto can be difficult to sustain because of the lack of nutrients in these processed foods. Dirty keto foods are often lacking in vitamins and minerals that the body requires, such as calcium, magnesium, zinc, folic acid, and vitamins C, D, and K. This can lead to vitamin and mineral deficiencies.

In addition, the high-calorie convenience foods consumed on a dirty keto diet can cause weight gain, especially after the diet is over. These foods can also cause food cravings due to their high calorie and sodium content.

Micronutrient deficiencies

Dirty keto is a version of the high-fat, low-carb ketogenic diet that does not restrict the consumption of processed foods. Dirty keto dieters may eat a mix of clean foods, fast foods, sugar-free drinks, and processed snacks that fit keto macros. While this style of eating is more flexible, it may lead to micronutrient deficiencies.

Micronutrients, including vitamins and minerals, are essential for various bodily functions, and their deficiency can have adverse effects on health. Research suggests that therapeutic keto diets may carry a higher risk of micronutrient depletion. This is because the keto diet restricts carbohydrate intake, and many high-carbohydrate foods like fruits, vegetables, and grains contain many essential micronutrients.

A study analyzing the micronutrient content of varying ratios of ketogenic diets found an association between higher-fat diets and lower micronutrient density. The potential for micronutrient deficiency on a ketogenic diet is significant, and prolonged use of such a diet may lead to serious adverse effects due to reduced micronutrient content.

Several vitamins and minerals may be deficient in individuals following a ketogenic diet. These include:

• Thiamin (Vitamin B1)
• Folate (Vitamin B9)
• Pantothenic Acid (Vitamin B5)
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Molybdenum
• Selenium
• Zinc
• Biotin (Vitamin B7)
• Vitamin D
• Vitamin E
• Chromium
• Iodine
• Potassium
• Sodium

To avoid micronutrient deficiencies on a ketogenic diet, supplementation with vitamins and minerals or a focus on specific vitamin-rich foods is recommended.

Frequently asked questions