Dirty Keto Food List | 132 Foods and Drinks in PDF

Dirty Keto Food List (PDF)

What foods can you consume on a dirty keto diet? How effective is the dirty keto diet compared to the clean keto diet? Read on as we delve into the answers to these questions.

You can go on a low carb diet in various ways. One of the most popular low carb diets is the ketogenic diet.

First introduced in the 1920s, the keto diet’s original purpose was to manage epilepsy. Its effectiveness in cancer and diabetes management is still under research.

In recent years, the Ketogenic Diet has become a popular weight-loss strategy globally.

Everyone wants a quick way to shed pounds and get in shape. The keto diet, which puts the body in a ketosis state, is the surest way to achieve that goal.  

Ketosis pushes the body to burn fat for energy, which aids in weight loss in the end. The ketogenic diet has always focused on low carb, high fat, and moderate protein.

A common macronutrient distribution for the ketogenic diet is approximately 70-75% fat, 20% protein, and 5-10% carbohydrates. However, several other keto diet variants have gained popularity in recent years, just like the original keto diet.

One of those diets making waves is the dirty keto diet.

Download Dirty Keto Food List (PDF)

What is the Dirty Keto Diet?

Dirty keto is a diet strategy that encourages you to eat food that fulfills your macronutrient needs. It maintains the same macronutrient composition as the basic one, ranging from 20 to 50 grams of net carbs daily.

Dirty keto focuses on meeting macronutrient goals regardless of food quality, often including processed and packaged foods.

It is in contrast to clean keto, which, in addition to achieving the same macronutrient goals, emphasizes consuming the most healthful, natural foods possible while eliminating processed foods and sugars.

Dirty Keto Food List

Dirty Keto Foods List

Because there are so many different ways to approach this sort of low carb, here are just a few examples of dirty keto foods to give you an idea of what to look for while shopping.

The foods listed below are specific to a dirty keto diet and are not included in a generic keto food list.

However, it is essential to note that you can still eat a clean keto diet even when on a dirty one.

Meat

Meat

• Beefsteak
• Beef ribs
• Beef roasts
• Pork chops
• Pork ribs
• Bacon
• Loins
• Sausages
• Frozen bacon cheddar burgers (check the label for carb content)
• Chicken/turkey thighs with skin
• Deli meats
• Pepperoni

Fish

Fish

• Tuna
• Salmon
• Cod
• Shrimp
• Lobster
• Haddock

Cheeses

Dirty Keto Food List – Cheeses

• Mozzarella
• Cottage
• Cheddar
• Colby jack
• Monterrey jack
• Pepper jack
• Parmesan
• Asiago
• Ricotta
• Mexican style cheese
• Taco style cheese
• Cream cheese

Veggies

Dirty Keto Food List – Veggies

• All peppers
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Eggplants
• Green beans
• Kale
• Olives
• Onions
• Radishes
• Romaine lettuce
• Spaghetti squash
• Spinach
• Spring mix
• Tomatoes
• Zucchini

Fruits

Fruits

• Strawberries
• Raspberries
• Blackberries
• Blueberries

Nuts

Dirty Keto Food List – Nuts

• Pecans
• Almonds
• Macadamia nuts
• Hazelnuts
• Walnuts
• Peanuts

Oils and Fats

Oils and Fats

• Olive oil
• Ghee
• MCT oil
• Avocado oil
• Coconut oil
• Butter

Dressings and Condiments

Dirty Keto Food List – Dressings and Condiments

• Caesar Dressing
• Blue cheese
• Ranch
• Thousand Islands
• Organic/natural mayo
• Aioli
• Sugar-free ketchup or BBQ sauce
• Hughes sugar-free sauce
• Spicy/yellow mustard
• Coconut or soy sauce amigos
• Hot sauce

Drinks

Dirty Keto Food List – Drinks

• Water
• Nat ketones
• La Croix
• Tea
• Coffee
• Sugar-free sports drinks
• Diet soda
• Juice drinks

Select Alcoholic Beverages (consume in moderation)

Select Alcoholic Beverages

• Amsterdam Light (5)
• Beck’s Premier Light (3.2)
• Bud Select (3.1)
• Bud Select 55 (1.9)
• Coors Light (5)
• MGD 64 (2.4)
• Michelob Ultra (2.6)
• Michelob Ultra Amber (3.7)
• Natural Light (3.2)
• Rolling Rock Green Light (2.4)
• Bud Light (6.6)
• Brandy shot (0g carbs)
• Champagne (~1g per serving)
• Dry Martini (0g carbs)
• Dry wine (~2g per serving)
• Sparkling Seltzers (0-3 carbs)
• Tequila shot (0g carbs)
• Vodka/soda (stay away from the tonic)
• Whiskey shot (0g carbs)

Sweeteners

Dirty Keto Food List – Sweeteners

• Allulose
• Stevia drops
• Truvia
• Erythritol
• Aspartame
• Sucralose
• Monk fruit

Snacks

• Pepperoni
• Pickles
• Olives
• Pork rinds
• Sugar-free Jell-O
• Popcorn

Spices

Spices

• Garlic powder
• Jalapeno
• Onion powder
• ETBB seasoning
• Pink salts

Electrolytes

• MITOPLEX
• Powerade Zero
• Pink Himalayan salt

Others

Dirty Keto Food List – Others

• Coconut flour
• Almond flour
• Eggs

Trying a Dirty Keto Lifestyle: Is It Worth It for You?

It is conditional. Following a clean keto diet is generally a smart choice. You will acquire more nutrients from your meals and avoid potential nutritional deficits.

On the other hand, life happens, and eating healthily is not always possible.

If you are looking for a low-carb diet that permits you to eat things normally considered “off-limits,” a dirty keto diet plan might be the answer.

Difference between Clean Keto and Dirty Keto Diet

Dirty Keto Food List – Difference between Clean Keto and Dirty Keto Diet

A clean keto diet counts all macronutrients and restricts processed meals, low-carb alternatives, restaurant cuisine, and dairy.

NAT ketones can be part of a clean keto diet to help you achieve more profound ketosis while increasing your body’s natural ketone generation.

On the other hand, the dirty keto diet does not keep track of all of your macronutrients. It permits you to consume any processed foods you like as long as they are included in the diet program.

You can also consume NAT ketones for one or two days to achieve immediate ketosis while following your dirty keto diet.

Macros are a breakdown of how many calories you consume during the day. The strict keto macros are as follows:

• 5% carbs (this % yields 20-25g net carbs)
• 20% protein
• 75% fat

Carbohydrates are restricted on the dirty keto diet, so try not to exceed your carbs limit of 20-25 net. Fat is a trigger, and you are not required to achieve your fat macronutrient requirements.

Its sole purpose is to assist you in reaching your goal of feeling satiated. Protein is a goal, so do your best to meet your protein requirements while avoiding going overboard.

Excessive amounts of protein can lead you to experience a halt in your weight loss efforts.

Final Thoughts

We live in a fast-paced world that values convenience and flexibility, and we want to satisfy our cravings without exerting too much effort. We are also addicted to items that are high in starch and sugar.

Even while we want to satisfy our cravings for good and convenient meals, we also want to maintain our Keto fitness, which is now feasible, thanks to the efforts of numerous companies.

Dirty Keto can be a lifesaver when you are on the road or have little time, or it might just be convenient.

At the very least, the volume of your macros will not reduce. If you are eating out, you must choose a brand with foods that contain as many nutrients as possible.

Pros and Cons of the Dirty Keto Diet

It can be challenging for newbies to stick to a good Ketogenic diet. The added meal planning, cooking, and preparation may be a little intimidating if you do not have the right assistance.

On the other hand, Dirty Keto allows you to consume low-carb by ordering whatever junk food you want from your neighborhood fast-food joint.

Moreover, the diet allows vegetable oil and processed meat intake in fast food, lunchmeats, and packaged foods.

Therefore, when a mouthwatering steak with a side of vegetables is all it takes, you can save time by purchasing processed meats and packaged goods at the grocery store instead of toiling in the kitchen for a proper keto meal.

In short, the dirty keto diet is convenient, does not prioritize the consumption of veggies, and as long as you keep your carbs under 50g, you can eat anything.

On the flip side, even if you notice changes in your waist circumference, it does not always imply that the dirty keto diet is entirely beneficial for you.

Many inflammatory markers are elevated when you consume high amounts of processed meals and vegetable oils, which can be harmful in the long run.

Furthermore, the foods most consumed on dirty Keto often have little nutritional value.

Thus, it indicates that you are not replacing the vital vitamins and minerals your body requires to function properly. The possible repercussions of consuming dirty Keto include:

• Blemishes on the skin
• Bloating
• Cravings for sweets and sugars
• Dehydration
• Following the discontinuation of a diet, weight gain might occur
• Inflammation
• Severe Keto flu symptoms

Is the Dirty Keto Diet Healthy?

The dirty keto diet can be beneficial in a crisis if, for example, you have had a long day at work and are too tired to cook a decent meal, if you are traveling and find yourself stranded in airports and cabs for several hours and need something to eat. 

However, unless you really must eat dirty Keto, we advocate avoiding it as much as possible and only adopting it in emergencies where the option would be to consume a load of carbs.

Printable Dirty Keto Food List (PDF)

Printable 7 Day Dirty Keto Diet Plan (PDF)

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