7 Day Dirty Keto Diet Plan (PDF)

Dirty Keto Diet Plan

The dirty keto diet is an enticing variation of the ketogenic diet that is becoming increasingly popular due to the possibility of losing weight while consuming a variety of junk foods.

Notwithstanding, the question of whether it is healthy still lingers.

This article will discuss the dirty keto diet and a simple 7-day diet plan centered on it. If you want a more flexible start check out Dirty Keto food list.

What Is The Keto Diet?

Dirty Keto Diet Plan – What Is The Keto Diet?

The ketogenic diet is one of the most popular diets for people who want to lose weight and body fat worldwide.

The diet focuses on a low-carb, high-fat eating plan intended for rapid and effective weight loss.

The basic ketogenic diet abbreviated ‘keto’ advocates for 75% fat, 20% protein, and 5% carbohydrates.

In contrast, carbohydrates account for almost half of the calories in a regular, healthy diet. Fats account for approximately 30% of calories.

When you consume a typical diet, your body obtains most of its energy by converting the carbohydrates you eat daily into glucose.

By restricting carbohydrate intake to a bare minimum, you push the body to explore an alternative energy supply. It makes use of the fat already accumulated in the body.

What Is The Dirty Keto Diet?

What Is The Dirty Keto Diet?

The dirty keto diet maintains the same macronutrient composition as the basic one, ranging from 20 to 50 grams of net carbs per day.

While the dirty keto diet is for those who want to go into ketosis but do not want to struggle with meal planning or prep, it is not for everyone.

In other words, it makes little difference what you consume as long as it is low in carbohydrates and high in fat. You can indulge in junk food three times a day if the meal has little carbs.

That means you can potentially eat butter, cheese, bacon, and other high-fat, high-cholesterol items as long as they fit within the ketogenic diet’s guidelines.

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.

Cons

Dirty Keto Diet Plan – Cons

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

Many inflammatory markers are elevated in the body when you eat 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 to no nutritional value.

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

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

Keep in mind that when you reduce carbohydrate intake, your body flushes out the water and electrolytes necessary for survival.

These minerals are replaceable through the consumption of green leafy vegetables and avocados, which are nutrients often overlooked while following a dirty Keto diet.

Is 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 emergency scenarios where the option would be to consume a load of carbs.

Simple 7-Day Dirty Keto Meal Plan

Day 1

Day 2

Day 3

 Day 4

Day 5

Day 6

Day 7

Final Thoughts

The Keto diet is a low carbs diet associated with many health benefits. Although they have different compositions, clean and dirty Keto can help you get into a ketosis state and lose weight.

While the clean keto diet focuses on strict adherence to a low-carb, high-fat eating plan, the dirty keto diet does not have the same restrictions.

You can eat practically everything with a dirty keto diet if you do not exceed the carb limit of 20 to 50 grams per day.

Dirty Keto is a convenient diet that allows you to eat out and make quick recipes when you do not have the time to go clean.

However, as convenient as it is, a dirty keto diet is not the healthiest option, and it might not be ideal for people with health issues.

The best option will be to stick with clean Keto and avoid processed food items. Try to have as many as micronutrients in your food to make it more wholesome.

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