What is Keto
The ketogenic or keto diet is a rigid eating method that aims to drastically reduce the percentage of the dietary carbohydrates. This causes the body to use fat as its primary energy source. That triggers a process of biochemistry called ketosis.
Ketosis is when your body breaks down both dietary and stored fat for fuel, and in the process creates ketones. Ketones are a byproduct of burning fat produced in the liver and measurable in the blood. If you’re going to be serious about the keto diet, you’ll probably regularly test your blood to monitor the amount of ketones and make sure you’re in the target fat burning region.
Types of Keto diets
Standard, Strict or Clean Keto diet
Measure each bite and each meal, count calories and encourage outcomes like a series of chemistries. The higher the tests get the more correct. In simple terms, counting calories and remaining under 20 grams of carbs per day while adopting the diet.
Lazy Keto diet
For Lazy Keto, calories and other keto macros are not tracked; the focus remains firmly on reducing the intake of carbohydrates.
Follow a more holistic approach to ketogenic diet, and concentrate on simplified causes for ketogenic outcomes. We reject obsessions about your diet’s nutrients and micromanagement. Simply put, don’t count calories at all and stay under 20 grams of carbs a day.
Dirty Keto diet
The “Dirty Keto” diet is a take on the original low-carbohydrate keto diet, but with a twist that is unhealthy.
You can eat anything including junk and processed foods with Dirty keto provided you keep your macros within the limits set out in regular ketogenics.
WHAT IS “DIRTY KETO?”
Dirty keto implies the same eating protocol where you concentrate on consuming 65-75% of total calories in fats, 20-35% in protein and less than 5% in carbohydrates.
However the biggest difference is that you are allowed to obtain these calories from any source of food as long as you remain within the macronutrient ratio.
Encourages products which are highly processed and packaged. It is popular among people who wish to reach ketosis without spending much time preparing clean keto meals.
benefits of dirty keto
There is no meal prep, it encourages you to eat virtually anything (as long as it is not a carbohydrate), and you still get the potential weight-loss reward of the regular keto diet.
Often beginners on the low carb, high fat lifestyle find a properly formulated ketogenic diet challenging to stick to. The added meal planning, cooking, and preparation can feel a little daunting without proper supervision.
However with dirty keto, eating low carb can get away by simply going to your local fast food restaurant and opting for bunless burgers.
And also by grabbing processed meats and packaged foods in the supermarket, rather than spending time cooking a grass-fed steak with a healthy vegetable serving.
If you don’t eat cleanly in your lifestyle and want consistency in your diet, dirty keto is great.
Risks
Dirty keto meals often have a high sodium content. High sodium intake is associated with high blood pressure and an increased risk of heart disease for people sensitive to salt (4Trusted Source, 5Trusted Source).
It is also likely that processed foods will have far more additives and fewer of the micronutrients your body needs. Moreover, they are associated with several adverse effects on health, including weight gain, diabetes, overall mortality and heart disease.
Some additives, including monosodium glutamate and trans fats, are associated with adverse conditions such as cancer, obesity, cardiac disease and type 2 diabetes.
In addition, the added sugars in many processed foods may prevent you from getting ketosis and keeping it there.
Dirty keto-foods lack the vitamins and minerals the body needs.
You may become deficient in micronutrients including calcium, magnesium, zinc, folic acid and vitamins C, D, and K by choosing processed foods over healthy, whole foods.
Your body uses entire-food vitamins and minerals to support everything from your cells to your immune system. These nutrients keep your immune system strong, strengthen your bones, sharpen your brain and give you energy — just to name a few important roles.
Foods that are typically eaten on dirty keto often contain little to no micronutrient. It indicates you don’t fill up the essential vitamins and minerals your body needs to sustain.
Some side effects of this diet:
Skin blemishes
Exacerbated keto flu symptoms
Dehydration
Weight gain after exiting the diet
Sugar cravings
Keep in mind, your body flushes out water together with vital electrolytes when you restrict carbs. Usually these minerals are recharged with green leafy vegetables and avocados, foods which are often disregarded on dirty keto.
While these nutrients can be obtained from supplements, studies suggest your body digests them and make better use of them from whole food.
What Foods and Ingredients are in Dirty Keto diet?
he dirty keto approach includes lots of meat, butter, bacon, sausage, beef jerky , processed cheese, pork rinds, pre-made/packaged convenience food, zero carb sodas, protein bars, shakes and other low-carbon snacks that claim of being sugar free, artificial sweeteners, processed oils, processed proteins, Low-carb snack foods, such as potato or tortilla chips and cookies, Chai and coffee drinks that contain coconut milk and sugar-free syrup, cheese chips, chocolate, salami.
Can it help me lose weight
Following a keto diet may lead to weight loss, which may give some people health benefits.
While you don’t eat the cleanest keto foods, following a long dirty keto you are still in ketosis. Keep in mind, keto’s goal-no matter what type-is to prohibit carbohydrates so your body begins to burn ketones for energy.
There are 2 consdition to lose weight on dirty keto:
-Eat at a calorie deficit. Maybe the most essential element to weight loss is eating less calories than your body burns every day.
-As energy source, burn ketones. As long as you keep carb intake below 50 g and consume enough dietary fat, you can still burn fats as a primary source of fuel.
Why is “Dirty Keto” Popular?
We’re also addicted to sugar and starchy products and want emotional satisfaction from the types of comfort foods that we’re used to eating when we start a keto diet, even, and perhaps especially so.
Food companies know that if they create products that taste good, fulfill our cravings and can count as keto, people will buy them, irrespective of the quality of the ingredients, packaging and additives used to make them. So, like any growing trend in food, food manufacturers produce food that satisfies our demands. That doesn’t mean they are truly good for you, unfortunately.
Differences between dirty keto and clean keto
The clean and dirty variations of the keto diet greatly vary in quality of food.
While the clean keto diet focuses on high-fat, nutritious, whole foods — with only the occasionally processed item — the dirty version allows for large quantities of packaged processed foods.
People who follow clean keto fill up with non-starchy vegetables such as spinach, kale, broccoli and asparagus — while those on dirty keto can eat very few vegetables at all.
Dirty keto appears to be substantially higher in sodium too.
Take away message
The bottom line: Dirty keto may seem like a more simple variation of the keto diet, but it’s certainly less healthy — and probably not sustainable.
At worst, it’s “a very great way to lose lean body mass that is hard to get back and helps maintain a high metabolism.
A form of yo-yo diet — or cycling by weight — can be more harmful to your health than just remaining at a higher weight.
General rule, it’s best to avoid dirty keto because of its long-term negative health effects, such as increased disease risk and nutrient deficiencies
Eating dirty keto can help weight loss, the quality of the food we eat affects us beyond our weight.
Furthermore, each and every restricted diet can constrain the consumption of vital nutrients in a person.
Having to make healthy changes, like avoiding processed foods, reducing the consumption of meat and milk products and consuming more fresh fruits and vegetables, will help individuals sustain a healthy weight over time.
The Mediterranean diet, The Flexitarian diet and the DASH diet represent long-term alternatives to boost health and possibly lose weight.
The most important thing is to make sure you talk to your doctor beforehand and avoid going to an extreme with your diet plan.
Related topics:
References:
en.wikipedia.org
mport.com
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