The ketogenic (keto) diet has gained popularity as a very low-carb, high-fat dietary approach with proposed health benefits. Many people follow this eating pattern to promote weight loss and manage type 2 diabetes. Keto is a high-fat, low-carb diet plan that gets quick results. Many people love keto because not only is it great for weight loss, but it makes you feel more alert and energetic, too.
Two variations of the keto diet exist: clean keto and dirty keto. The term "dirty keto" refers to a diet where you might consume sugar-free diet soda, processed meats, cheeses, and other keto junk foods. This article aims to clarify the differences between these two approaches, provide some dirty keto meal ideas, and help you decide which one is right for you.
Understanding the Keto Diet
A keto or ketogenic diet is a high-fat, low-carb diet. In this diet, you limit your carbohydrate intake significantly to turn fat into the primary energy source for your body. When you cut down on carbs, your insulin levels decrease, allowing your fat stores to act as fuel. Following a keto meal plan requires a little bit of diligence to cut your carb intake, though. You need to keep your carbs under about 50 grams per day if you want your body to stay in ketosis. Ketosis means that you’re burning through fat instead of carbohydrate reserves.
Ketosis is the metabolic state in which your body lacks enough glucose and uses fat as its primary energy source. Your liver will break fat cells into smaller molecules called ketones so your brain and organs can use them. The basic keto rules for beginners state that you must eat only 20-50 grams of carbs each day and fill your body with fats from meat, nuts, and healthy oils to achieve ketosis within days.
Clean Keto vs. Dirty Keto: What's the Difference?
There are different types of categorizations for keto diets. For instance, standard ketogenic diets (SKD) consist of low-carb, moderate protein, and high-fat foods. One of the most popular categorizations puts this diet into clean and dirty keto.
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Clean Keto
Clean keto focuses on whole, nutrient-dense foods. It puts more emphasis on food quality than the traditional keto diet, which comprises no more than 50 grams of carbs per day, a moderate protein intake of 15-20% of daily calories, and a high fat intake of at least 75% of daily calories. Clean keto consists mainly of whole foods from quality sources, such as grass-fed beef, free-range eggs, wild-caught seafood, olive oil, and non-starchy vegetables. High-carb foods, including grains, rice, potatoes, pastries, bread, pasta, and most fruits, are severely restricted or banned. Clean keto also minimizes your processed food intake, though it can still be eaten in moderation.
Dirty Keto
Dirty keto, also known as lazy keto, involves low-carb processed and packaged foods. It's popular among individuals who want to achieve ketosis without spending lots of time prepping clean keto meals. Canned goods, packaged keto snacks, vegetable oils, processed meats, processed cheeses, and margarine belong to this group. Dirty keto allows processed foods and pretty much anything as long as it's low-carb.
Dirty Keto: Pros and Cons
You can lose body fat on either keto diet if you limit your carb intake. A dirty diet is more convenient for beginners to keto who don’t have time to meal prep. Even those on a clean diet may sometimes turn to packaged foods.
Potential Downsides of Dirty Keto
- Nutrient deficiencies: Dirty keto foods are lacking in vitamins and minerals that your body requires.
- Overconsumption of Ultra-Processed Foods: While dirty keto technically allows you to stick to your carb limit, overconsumption of ultra-processed items can damage your long-term health.
- Increased Risk of Elevated Cholesterol: Dirty keto’s heavy reliance on saturated fats can contribute to elevated LDL (“bad”) cholesterol levels and arterial inflammation.
- Addiction to Junk Food Flavors: Consuming highly palatable, ultra-processed foods on dirty keto can keep you addicted to junk food flavors.
- Worsened Keto Flu Symptoms: While the keto flu-a set of temporary withdrawal symptoms such as headaches, fatigue, and irritability-is common in all forms of keto, dirty keto might make it worse due to its lower nutrient density.
- Sustainability: Dirty keto’s lack of variety and focus on heavily processed foods may make it harder to stick to over the long haul.
What Can You Eat on a Dirty Keto Diet?
- Processed Meats: These options are rich in fat and protein but often contain preservatives, additives, or excess sodium.
- Cheese and Dairy: Dirty keto recipes often include prepackaged shredded cheeses, full-fat cream, cream cheese, and butter.
- Fast Food and Packaged Meals
- Snack Foods: Dirty keto allows for pork rinds, sugar-free jello, low-carb protein bars, and store-bought dips like ranch dressing.
Dirty Keto Recipes
Even with the focus on convenience, it's possible to create some tasty and satisfying dirty keto meals. Here are a few ideas:
- Cheeseburger Casserole: Heat a large skillet on medium-high heat and add olive oil, ground beef, onion, salt, and pepper. Drain the skillet’s excess fat. Preheat the oven to 350°F.
- Creamy Ranch Chicken Thighs: This dish practically cooks itself, using a skillet and a creamy ranch sauce to tie everything together. You could sprinkle crumbled bacon before baking to make it even more indulgent. Bring to a simmer and let it thicken for a couple of minutes before adding shredded cheddar cheese and chopped green onions.
- Keto Bacon-Wrapped Jalapeño Poppers: Bacon makes everything better, and store-bought bacon is the star of this dish.
- Loaded Keto Breakfast Bowl: Who says breakfast has to be boring?
Lazy Keto Meal Ideas with It's Skinny Pasta
You may also feel daunted by the food preparation involved in keto. Some people don't love to cook, so following a meal plan that requires a lot of time in the kitchen isn't for them. With these recipes and lazy keto meal ideas, you won’t need to spend all day doing meal prep.
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Looking through this lazy 7-day keto meal plan, you probably notice something unusual for a keto diet-dishes that include pasta! Well, we’d like to introduce you to the keto dieter’s secret weapon: It’s Skinny! It’s Skinny makes delicious ZERO net carb pasta, perfect for remaking all your favorite dishes into keto-friendly meals! If you’re following a clean meal plan or prefer organic products, all It’s Skinny varieties are also available in organic options! Choose from Organic Spaghetti, Organic Angel Hair, Organica Orzo, and Organic Fettuccine.
It's made with konjac root! You may have heard of shirataki noodles. Often, the complaint about shirataki noodles is that the texture seems off or that they have a strong smell. It’s Skinny shirataki noodles are the perfect swap because they have the right texture to mimic your favorite carbs in all your go-to recipes. It couldn't be easier to use It's Skinny. Open the pack, drain, and add it to your other ingredients at the end of the cooking process. It's Skinny heats up and is ready to enjoy in 2-3 minutes flat. There's no boiling water or preparation needed.
Lazy Keto Meal Plan
Choose an item from each category to mix and match your favorite easy keto meals for the next week.
- Eggs & Bacon: Whip up a classic plate of eggs and bacon. It's one of those simple recipes that's the easiest way to start your day. Crack an egg and cook up a few regular or turkey bacon strips in the same pan. It takes about 5 minutes to make a hearty, protein-rich breakfast.
- Avocado Egg: Use your air fryer or toaster oven to put together a quick egg bake. Half an avocado and crack an egg in the center.
- Protein Shake: Use a blender to create a yummy protein shake with your favorite keto-friendly powder and whole milk.
- Keto Cakes: Whisk egg and cream cheese together into delicious keto cakes. These simple, savory pancakes are easy to enjoy on the go.
- Breakfast Sandwich: Miss those fast-food commuter sandwiches? You can use eggs as buns and still enjoy your breakfast sandwich on the go!
- Cobb Salad: Topped with bacon and egg, Cobb salad is arguably the most keto-friendly salad out there. Add a little avocado and a creamy keto dressing for a salad that feels like a full meal, no questions asked.
- Sesame Noodle Bowl: Feel like a restaurant-style cold noodle bowl? These creamy, dreamy sesame noodles will blow your mind!
- Lettuce Wraps: While a lettuce wrap might not be the MOST exciting lunch, it's the perfect option for a lazy keto dieter. Grab a big leaf of lettuce and fill 'er up with all your favorite sandwich or burger fixings. Try ground beef, chopped chicken breasts, or shrimp inside leafy greens.
- Cheese Wraps: While they might not be the most glamorous lunch option, cheese slices do the trick when seeking a bun replacer. Use a piece of cheese (yes, processed cheese is often considered "dirty keto," but it's fast and easy) and wrap it around a pickle, sliced boiled egg, cold cuts, or some salami. Alternatively, wrap the cold cuts around a mozzarella or cheddar cheese stick.
- Tuna Salad in an Avocado: A quick and simple keto favorite is the tuna salad avocado. Slice your avocado in half and fill it with a mix of tuna, keto-friendly mayo, and some chopped red onion or pickle.
- Lazy Lasagna: It’s Skinny Fettuccine helps you make this killer deconstructed lasagna that takes just minutes to bring together.
- 10-Minute Chicken Fettuccine: Got 10 minutes? We can give you a restaurant-worthy, keto-friendly chicken fettuccine that will knock your socks off! This creamy, dreamy dish is easy for even a newbie cook to make.
- Shrimp Scampi with Spaghetti: Oh yes, your favorite restaurant dish can be recreated at home in minutes with keto-friendly It’s Skinny Spaghetti.
- Sag Paneer with Pasta: For some Middle Eastern flavor, creamy saag paneer (spinach with cheese) is a delicious pairing with It’s Skinny Pasta.
- Chicken and Sausage Pasta: Chicken and sausage are low-carb foods-meaty, savory, and so delicious. You won’t believe that this is a diet-friendly meal. Thanks to It’s Skinny, though, it’s low-carb and guilt-free.
- Fat Bombs: Fat bombs are a keto weight loss (not so secret) secret! These little balls taste a little like cookie dough. You can mix coconut oil, creamy peanut butter, cream cheese, and toppings like peanuts or cashews.
Tips for Lazy Keto
- Choose simple recipes.
- Go for easy one-pan meals, quick sheet pan dinners, and one-pot recipes that are low-carb, high fat, and easily put together.
- Don't try to make complicated dishes when you're short on time.
- Use leftovers.
- Cook once, eat twice (or more!).
- Have Keto-friendly ready-to-eat ingredients available.
- Make sure you have ready-to-eat Keto staples like chopped veggies, shredded cheese, sauces, dressings, and seasonings at hand.
- Make freezer-friendly recipes.
- If there is a Keto-friendly freezable meal you know you enjoy, double the recipe and always have it at hand.
- It's fine to slip into dirty Keto every once in a while.
Foods to Eat on Clean Keto
Clean keto allows for an array of foods that can be fairly easy to prepare and satisfy your cravings throughout the day.Here are a few examples of scrumptious foods to eat on this diet:
- High fat protein sources: grass-fed beef, chicken thighs, salmon, tuna, shellfish, eggs, bacon (in moderation), full-fat Greek yogurt, and cottage cheese
- Low-carb vegetables: cabbage, broccoli, asparagus, Brussels sprouts, spinach, kale, green beans, peppers, zucchini, cauliflower, and celery
- Limited portions of berries: strawberries, blueberries, and blackberries
- Fat sources: grass-fed butter, ghee, avocados, coconut oil, MCT oil, olive oil, sesame oil, and walnut oil
- Nuts, nut butters, and seeds: walnuts, pecans, almonds, and hazelnuts, as well as hemp, flax, sunflower, chia, and pumpkin seeds
- Cheeses (in moderation): Cheddar, cream cheese, Gouda, Swiss, blue cheese, and manchego
- Beverages: water, sparkling water, diet soda, green tea, black tea, coffee, protein shakes, milk alternatives, vegetable juice, and kombucha
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