Dirty Keto vs Clean Keto: Which Diet is Best?

The Keto diet has been a tremendous and effective health plan for people to deal with health problems, and it is often quoted as a restrictive diet plan. Still, there are many versions out there of this diet plan, and the reason behind that is not the same thing that suits everyone so that people try to adopt the version that is the most preferable for them. Dirty and clean keto are also the types of the traditional keto diet, which both have been quite popular, and the following article will guide you through dirty keto vs clean keto.

Dirty Keto Description

Dirty keto, as the name suggests, is not a very healthy version of the keto diet but stills it is one of the immensely popular types of this health program, and the reason is that people who want to maintain their weight or have to better lifestyle, adopt this diet plan for doing that.

C:\Users\Dell\Downloads\ketogenic-low-carbs-diet-food-selection-white-wall (1).jpg

The dirty keto has the exact macronutrient percentages, which are 65 to 7r % for fats, 15 to 20 % for proteins, and 5 to 10 % carbohydrates. However, the different thing is the sources from which you get the foods for the diet plan. It is called dirty because it allows processed and packaged foods with the macro profiles of the keto diet. But even if you consume processed and packaged, you still will be able to get into ketosis because you are consuming a high-fat and low-carb diet. So a better way to understand dirty keto is to order a double cheeseburger without the buns on this diet plan.

There are certain precautions you take to keep the dirty keto still healthy and effective for your body, which is you should still avoid added sugars, preservatives, and hidden carbs even in packaged or processed foods. Quality of the food also matters a lot, so try to include the highest and best quality foods. One more important thing about the dirty keto is that it is not very fulfilling for micronutrients which means that the foods that you consume on this diet plan are not vitamins and minerals dense, which can cause deficiencies in the body, so it is advisable to add these micronutrients, in the diet plan.

Food Basics of Dirty Keto Diet Plan

Following are the foods that you consume on the dirty keto diet plan:

  • Non-starchy vegetables
  • Non-sugary fruits
  • Chicken, beef, fatty fish, and seafood
  • Processed cheese
  • Sugar-free drinks
  • Bun-less burgers and wraps or tacos with the bread
  • Cheese chips and other processed keto snacks
  • Sauces made with natural oils, and ingredients
  • Dairy products such as milk, cream, fatty yogurt, and ghee
  • Keto sweeteners

Benefits of Dirty Keto

The dirty keto is very beneficial for the human body even it allows processed foods in the food plan because you are consuming the best combination of macronutrients that will have a significant impact on your health:

  • You do not have the hectic to count every calorie on this diet plan
  • It is a budget-friendly diet plan as it allows you to eat more affordable and accessible foods
  • You will lose weight on the diet plan if you keep the carbs between 30 to 50 grams.
  • It is not more like a diet and more of a lifestyle that makes it easier for people to adopt.
  • It is a more convenient and flexible diet plan than the standard keto.
  • It is a more sustainable diet plan as it is less restrictive for people

Clean Keto Description

Clean keto is very similar to the traditional keto plan. The only difference that distinguishes it from the typical keto diet is that this diet plan emphasizes and focuses on the food quality that you consume. Therefore, more than the macronutrient ratios, the quality, and source of keto food are more important.


This keto version also has the same goal: to put the body in a ketosis state by having a low-carb and high-fat diet. But the awareness of what you are eating, like you, has to know about every nutrient you are taking in, meaning that there is no gap for any other extra nutrient, added sugars, preservatives, or hidden carbs. It includes nutrient-dense, whole, organic, 100 % grass-fed, and natural foods that provide you the best blend of micro and macronutrients for ideal health status.

Food Basics of Clean Keto Diet Plan

Following is the food list that you follow on the clean keto diet plan:

  • Low-carbs vegetables such as kale, asparagus, cucumber, cabbage, cauliflower, tomatoes, spinach, and mushrooms.
  • Fatty fish and seafood
  • Non-processed cheese
  • Nuts, seeds, and nut butter
  • Homemade sauces such as salsa, guacamole, hummus, and yellow mustard.
  • Natural keto sweeteners
  • Dairy items such as ghee, grass-fed butter, and full-fat Greek yogurt.
  • Healthy oils such as coconut oil, MCT oil, olive oil, and almond oil.
  • Milk alternatives, keto protein shakes, green and black tea, black coffee, and homemade keto smoothies
  • Non-starchy fruits such as avocadoes, berries, strawberries, and watermelon.
  • Chicken, grass-fed beef, and goat mutton

Benefits of Clean Keto

Clean keto is quite a beneficial version of the original keto, and it provides a lot of advantages to the human body, which are:

  • Its emphasis on healthy eating and promotes clean eating
  • If you have a habit of unhealthy eating, this diet plan will help you to undo that habit
  • Act as a powerful tool to boost nutrient-dense foods in a person diet
  • Provide the benefits of the standard keto, which are weight loss, improved brain functions, higher energy levels, and no hunger issues
  • It includes a lot of fiber which keeps a person’s hunger satisfied for longer, enabling them to eat less.

What is the Main Difference Between Dirty and Clean Keto?

Both the diet plans are variations of the standard diet plan, but there is a very noticeable difference between these diet plans that distinguish them from each other, which is the quality and sources of foods you eat on these health programs.


The dirty keto allows a considerable quantity of processed and packaged foods, whereas the clean keto does not allow this as it prefers whole and nutrient-dense foods. You have to be more cautious about the clean keto diet as you should know exactly what quality of food you are consumed and the precise nutrient profile, whereas in the dirty keto, you do not have to be so concern about it.

But the thing that is similar in both diet plans is that it promotes good eating habits and the perfect blend of macronutrients which initiates health benefits.

Dirty Keto vs. Clean Keto. Which One is Better?

There is no better than the other between these diet plans, which means both the diets are beneficial in their ways. The clean keto is better for people who want to lose more weight and want to eat healthier and natural foods. In contrast, the dirty keto is better for people who want to maintain their weight, and also, they do not have the requirement to think or concern too much about the food they are consuming.

So, they both are the best in their ways. What suits you more as the dirty and clean keto are very different from each other but still the same through the common thread of macronutrient percentages and the metabolic ketosis process.


Both the clean and dirty keto are the approved and observed variations of the typical keto plan. Also, they are supported by medical studies, which makes them safe and efficient for you. The clean keto promotes clean eating, which involves choosing natural, whole, grass-fed, and nutrient-dense foods, while the dirty keto promotes more lazy eating, which means that you can eat processed foods along with healthy foods on this diet plan. But the common thing between these diet plans is that they both are beneficial for the human body. Get your own Keto Diet Plan.


Leave a Comment

Your email address will not be published.