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 The dirty keto diet seems like a miracle. It promises weight loss with the freedom to eat anything you want, with a few exceptions: no bread, fruit, sugar and sweets. That means bacon, cheese and pork rinds are fair game—and so is fast food (just nix the bun or crust). How can this possibly work?
clean and dirty Keto
In all styles of the keto diet, the majority of your daily calories come from dietary fat. You also eat moderate protein and very few carbohydrates—usually less than 50 grams of net carbs per day (about the amount of carbs in two slices of wheat bread and an apple, or one large bagel). Restricting carbs puts your body into ketosis, a metabolic state where you burn fat, not carbs, for fuel. The result? Weight management and reduced inflammation.
Dirty keto follows the same breakdown of fats, protein and carbs. But compared to a regular keto diet, there’s one key difference: It doesn’t matter where these macronutrients come from. A clean keto diet encourages you to eat organic vegetables, pasture-raised meat and quality fats like MCT oil and grass-fed ghee. On the dirty keto diet, you can hit a drive-thru for a bun-less double bacon cheeseburger and diet coca cola.
The idea has caught on. Dirty keto groups are all over Facebook with taglines like "No shaming, no judgement, no negativity." On a page called "The Dirty Keto Life," a user posted an image of their morning snack: Powerade Zero and packaged bacon BBQ cheese crisps. But is this too good to be true? There’s got to be a catch, right?


Of course there’s a catch. Dirty keto might work in the short-term, but in the long run, you may not feel as good—and you may even run into nutrient deficiencies.
When you pick up a packaged food, it’s easy to scan the nutrition label and see if it works for your macros. But even though something is lower-carb and sugar-free, a diet full of ultra-processed foods just won’t give you the vitamins, minerals and enzymes your body needs. Plus, the long list of preservatives and artificial flavours can do damage for your overall health.
Want to feel your best on keto? Eat primarily whole foods, not processed junk foods. Prioritise quality fats like MCT oil and grass-fed butter, not low-quality vegetable oils. And if you really, really want that fast food burger, only make it an occasional indulgence—not your entire diet. Keep reading to learn about the potential effects of dirty keto.


If you’re eating junk food that doesn’t meet your body’s basic nutrient needs, there are going to be consequences.
Your body uses vitamins and minerals from whole foods to support everything from your cells to your immune system. These nutrients keep your immune system strong, strengthen your bones, keep your brain sharp and give you energy, to name just a few important roles.
The processed foods allowed in the dirty keto diet contain additives and preservatives that can decrease your healthy gut bacteria and actually damage the lining of your gut. Also, processed foods like chips, meat jerky and even soda can be loaded with sodium, which causes water-retention, bloating and puffiness.
When you’re in ketosis, your body needs more water than usual in order to stay hydrated, so adding excess sodium to the mix can exacerbate dehydration, constipation, and other symptoms of the keto flu. In short, preservatives reverse all the gut-strengthening, inflammation-busting benefits of a clean keto diet that encourages a diet high in whole foods.
The bottom line: Dirty keto diets allow you to eat fast foods and processed foods, as long as they’re high in fat and protein. While a diet like this may keep you in ketosis, you probably won’t feel your best if you’re eating too many preservatives and not enough nutrients from whole foods.

Weight loss while eating junk food isn’t healthy weight loss. Your hunch was right—this is too good to be true. That is why at Guilt Free, ALL our treats are made clean, healthy and wholesome ingredients.

keto diet
So, ...what’s your opinion on Dirty Keto? Are you a fan? Let us know by simply responding...we'd love to hear what you think!

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