What is Dirty Keto and Does It Work?

Share this article with your friends

Have you ever heard the term dirty keto?

It’s a term used to describe people following the keto diet who don’t care where their food comes from.

Which means, they’re less concerned about its nutrient content than they are just keeping carbs low and fat high.

Aside from the obvious problems with overall nutrient value, there are some benefits to “dirty keto”.

It does cut down on meal prep and makes following the keto diet a little bit easier.

But is it right for you?

Let’s take a look at dirty keto and you can decide.

What Is Dirty Keto?

Dirty keto is a lot like the traditional ketogenic diet but without quality foods.

It’s common for those who follow dirty keto to eat a lot of fast food, cheese and other dairy products, processed meats and low sugar or sugar free diet products.

They’re all about the macros.

And because they’re staying within range, they do lose weight.

Plus, you can stay in ketosis.

But just achieving ketosis doesn’t exactly mean healthy.

Real, sustainable weight loss and health depends on other things besides just carbs and fat.

Those who follow dirty keto don’t care where their food comes from as long as they are staying under 20g of carbs per day.

Many who follow dirty keto

  • Eat fast food at every meal.
  • Snack on processed food instead of healthy whole foods.
  • Replace their favorite sugary drinks with diet and artificially sweetened versions.  

But the question is…

Can you really eat this kind of junk food — and still lose weight?

The short answer is yes, but the long answer is NO…


Because it’s not sustainable.

Here are 5 Reasons to Avoid Dirty Keto


Quick, grab-and-go foods and snacks, including healthy-seeming protein bars, are much more likely to contain bad fats, sugar alcohols, and other artificial ingredients.

Processed foods increase your rate of:

  • Obesity
  • Cancer
  • Food addiction
  • Depression
  • Chronic inflammation
  • Poor digestion and GI disorders
  • Asthma and allergy symptoms


Don’t ignore your micronutrients just because your goal is to lose weight.

You still need vitamins, antioxidants, and minerals from whole food sources/

Eating a wide variety of meat, veggies, fruit, nuts, and seeds gives you essential micronutrients that…

  • Strengthen your immune system
  • Aid in normal cell functioning and maintenance
  • Help your hair, skin, and nails glow
  • Boost your energy levels (B vitamins especially!)
  • Protect your cells from environmental damage, which may contribute to early signs of aging and cancer


The keto flu is a temporary setback of getting into ketosis.

Most people just starting out on a keto diet go through a few weeks of fatigue and other issues, then transition into full ketosis.

The symptoms are nothing more than your body adjusting.

Following a dirty keto approach will never give your body what it needs to overcome the keto flu.

You won’t get the electrolytes and other vital nutrients necessary to finally beat it.

I go into much greater detail on how to avoid the keto flu here.


When you follow dirty keto the only goal is to stay under 20g each day.

But it doesn’t matter where those carbs come from.

If you eat zero carbs all day just so you can have a beer or two or enjoy a few bites of bread, you’re still technically under your carb limit.

But it’s not healthy.

Instead, you’re much better off eating 20 grams worth of low-carb, high-fiber vegetables.

Low-carb dietary fiber is your friend because it helps your body:

  • Bulk up your stool and move digestion along
  • Feed good bacteria in your gut
  • Improve insulin sensitivity
  • Control appetite by keeping you full longer
  • Reduce risks of cancer and heart disease


Dirty keto may help you quickly lose weight, but it won’t last. Eventually without the proper nutrients something’s gotta give.

In other words, your health will suffer.

Here are just a few reasons why that happens:

  1. Dirty keto doesn’t create a true lifestyle change – you never really ever embrace the keto lifestyle. It’s treated more like a diet.
  2. It gets expensive fast – Eating out all the time or buying prepackaged “diet” food isn’t cheap.
  3. You’re more likely to fall off the wagon – How long can you really go eating precooked prepackaged food before you crave something real?
  4. You’re not going to feel good – due to the lack of nutrients you aren’t going to feel good.

What To Do Instead of Dirty Keto

Your much better off following a nutrient-dense, healthy keto diet.

And regardless of what you’ve been told it isn’t hard.

In fact, inside of my Two-Week Keto Challenge I walk you through it step by step.

And if you’re wondering…

Here’s what clean keto looks like:

  • Organic and grass-fed meats and protein, including beef, poultry, pork, game meat, and organ meat
  • Wild-caught, sustainably sourced, fatty fish like salmon and tuna
  • High-quality, full-fat dairy free of antibiotics
  • Healthy fats from coconut oil, avocado, olive oil, grass-fed butter, and MCT oil
  • Low-carb vegetables like broccoli, cauliflower, brussels sprouts, and leafy greens
  • Low-sugar fruits such as blueberries and raspberries


Think you’re too busy to live a keto lifestyle?

It’s a lot easier than you think.

Join the Two-Week Keto Challenge today and let me show you just how easy it can be.

Share this article with your friends