What Is Lazy Keto, and Should You Try It?

Like the traditional keto diet, lazy keto may lead dieters to experience the keto flu when they are first transitioning to a keto diet. This includes symptoms of nausea, headache, fatigue, constipation, and dizziness (19).

Lazy keto also has several other pitfalls worth noting.

You may not reach ketosis

Lazy keto is appealing to many because it’s less restrictive and easier to follow than the traditional ketogenic diet.

The goal of lazy keto is to induce a metabolic state called ketosis, in which your body mainly burns fat for fuel. Researchers attribute many of the potential health benefits of ketogenic diets to this metabolic state (16).

However, while on this simplified version of the keto diet, you may not enter a state of ketosis, which has several signs and symptoms.

To reach ketosis, not only do you have to severely restrict your carb and fat intake but also monitor your protein intake. That’s because your body can convert protein into glucose — a carbohydrate — in a process called gluconeogenesis (19, 20).

Eating too much protein on lazy keto could prevent ketosis altogether.

Calories and diet quality still matter

Solely focusing on your carb intake, as you would on lazy keto, ignores the importance of adequate calorie intake and diet quality.

A well-balanced diet that includes a wide variety of foods can supply your body with all the nutrients it needs for overall health (21).

Unfortunately, like the traditional keto diet, lazy keto limits many nutrient-rich food groups like fruits, starchy vegetables, grains, and legumes. This may make it difficult to obtain essential vitamins, minerals, and fiber.

Also, it can be difficult to meet all of your nutrient requirements when you reduce your calorie intake, which is likely if you’re using lazy keto to induce weight loss (22).

Therefore, it’s very important to focus on consuming nutrient-rich foods — not just decreasing your carb intake.

Lack of research behind long-term effects

No studies have been conducted on lazy keto specifically. Long-term studies on similar diets, such as the classic ketogenic diet and modified Atkins diet, are also limited (19).

There are concerns that lazy keto — and high-fat diets in general — may harm heart health over time, despite the weight loss they may induce (20, 21).

One review of 19 studies compared low-carb, high-fat diets with balanced weight loss diets. It found they had similar weight loss benefits and were equally effective at decreasing risk factors for heart disease after 1–2 years (22).

Another analysis found that low-carb, high-fat diets resulted in greater weight loss than low-fat diets in the long-term (23).

However, the researchers also found that high-fat diets were associated with higher cholesterol levels, which may increase your risk of heart disease (23).

That said, the type of fat you eat on a high-fat diet may make a big difference.

Research shows that choosing sources of healthy, unsaturated fats, such as fatty fish, nuts, and olive oil, while following a keto diet may help prevent increases in risk factors for heart disease (24, 25, 26).

In addition, the long-term effects of following ketogenic diets are unknown due to a lack of long-term studies. It’s unclear if keto diets are safe or beneficial to follow over years or decades.

Summary Lazy keto ignores the importance of your overall diet quality and may not induce the metabolic state of ketosis. The long-term effects of keto diets are poorly studied, and more research is needed.

If you’ve been hankering to go keto, because now everyone in the known universe has, but you were waiting for someone to hack the lazy person’s version of this restrictive low-carb, high-fat diet plan that mimics starvation for big weight loss, well gather ‘round children, because that day has come.

CNN notes that keto has officially gone mainstream, with the term not only crushing searches for paleo and Whole30, but with companies peddling keto-friendly snacks and protein powders hitting paydirt. For the even lazier keto lover, however, there’s now something called “dirty keto,” and it promises all the keto benefits, but with a lot less suffering. Followers insist that you can eat fast food and other processed foods for the same weight loss, but without the intense personal shame.

Sound too good to be true? Is dirty keto just a dirty con? Let’s find out.

Here’s the deal: To go full keto dirtbag, you’d do the same stuff you’d do on traditional keto (75 to 80 percent fat; 20 percent protein; 5 percent carbs). But you’d skip sweating the grass-fed, organic, healthy fats, veggies and meats you might call “clean,” and trade them for down-and-dirty versions that look like a lot like the shit you ate in colllege, like sausage, eggs, bacon and other commercially prepped foods, just minus the carbs. Basically, just imagine if everything on the Jack in the Box menu were exactly the same, only with no bread in sight.

“Dirty keto is a pithy way of referring to the ‘fast and dirty’ practice of using premade, packaged foods instead of homemade food crafted from whole food ingredients,” nutritionist Stephanie Pedersen told Bulletproof’s blog on the subject.

Want examples?

Foods charting in the dirty keto orbit on breathless blogs and Facebook groups include:

  • Bunless bacon-double cheeseburgers
  • Diet orange soda
  • Pork rinds
  • Cheez Whiz
  • Bacon BBQ cheese crisps
  • Biscuit-less fast food egg-and-sausage sandwich
  • Steak slathered in butter
  • Asparagus in bacon grease
  • Brats and cheesy cauliflower

Recently, too, seemingly sugar-bombed coffee drinks have entered the keto fray, and now there are coconut milk dirty keto chai recipes, and an off-menu heavy cream Starbucks peach citrus white tea with sugar-free vanilla syrup.

Sounds delicious as all get-out, right? Sounds too good to be true, right?

Well, in the case of the Starbucks drink, Today investigated and found that even though it keto-correctly has no carbs, it has 5 fat grams and 50 calories from the heavy cream. What they heard from experts was that, sure, as long as it’s a splash and not a cup of cream, you’re probably fine having this drink. But that’s easier said than done, and you wouldn’t have to be keto to approach eating in a more moderate way such as this.

In part, one reason the low-carb craze of decades past led to weight gain, and why low-carb diets like keto aren’t ranked well by health experts, is because the illusion of the good food halo makes people think they can go to town on these approved foods that check the boxes, regardless of whether true healthfulness is being achieved. So it’s not that low-carb diets aren’t great at weight control and staving off diabetes, it’s that they’re fucking impossible to follow in a world that feels literally constructed out of bread. (I mean, for Christ’s sake, We have actual soup served to us in actual bread bowls.)

Moreover, with dirty keto, you’re still eating processed foods, which means they’re less likely to have the good stuff in them you want from anything that promotes health, like vitamins, minerals and maybe a little fiber.

Advanced KETO is the key people. Most of these bloggers/tweets are on DIRTY KETO DIETS. weight loss at first, but you need to slide into a high fiber CLEANER KETO diet. Drop all this bacon/cheese. Get your fats (coconut oil), and INCREASE the greens!

— WE ARE ONE (@BLOOD4FREEDOM) September 12, 2018

Experts already say regular keto presents some health concerns, such as heart disease, or gut problems from lack of nutrients and fiber. Other experts say dirty keto is worse, a “temporary fix at best,” because as with regular keto, it’s as hard to maintain and it’s likely you’ll yo-yo back.

Still, dirty keto has a devoted following of people who swear by it.

I’m not doing any of that, just fasting a dirty keto, cheat days, lost 25lbs in two months just fooling around.

— Frank Zorrilla (@ZorTrades) September 13, 2018

Generally speaking, there have recently been numerous keto adaptations tailored to whatever style of eating already floats your boat. Just as the dirty version is for people who like hitting up a White Castle already, other keto devotees say you can tweak the diet to four modes:

  • Bodybuilding
  • High protein needs
  • Better workout performance
  • General fat loss

There’s even a vegan keto diet, which is particularly slippery, because it’s already hard enough to eat vegan, and in the keto case, vegan go-tos like beans and legumes tip those carb scales, and there’s no animal protein to lean on to make up the difference. Hope you want to double that avocado and nut intake!

Regardless, the merits of keto, when used sensibly, are hard to dispute: That pep in your step, the laserlike focus and the insufferable confidence that comes from losing weight quickly even when they all said it was just a fad. The drawbacks from high fat consumption noted above, though, are worth keeping in mind, even if, at least according to keto folks, the hardest thing to do is deal with that judgment when swallowing down a spoon of butter for breakfast.

Also worth keeping in mind: A recent study found that neither the carb lovers nor carb haters win the day on this argument. Recent research found that once again, it’s the moderate carb consumers who end up better off in the long run, following what’s been ranked as the best diet in the world for as long as any of us would know — the Mediterranean diet.

If nothing else, this means we don’t need to hate the keto people, or the keto haters. We don’t need to hate anyone. Because at this rate, if we don’t cool it on the extreme diets, we’ll never live long enough to have the last laugh anyway.

Tracy Moore

Tracy Moore is a staff writer at MEL. She covers all the soft sciences like psychology, sex, relationships and parenting, but since this is a men’s magazine, occasionally the hard ones. Formerly at Jezebel.



Drake Buy This Song

About Controlla

“Controlla” is a song by Canadian rapper Drake, recorded for his studio album Views. The song was released as the fourth single from the album in the US on June 7, 2016. The dancehall song was written by Drake, Matthew Samuels, Dwayne Chin-Quee, Stephen McGregor, Moses Davis, Donald Dennis, Gary Jackson, Patrick Roberts, Andrew Thomas, and produced by Boi-1da, Supa Dups, Di Genius, TheFinal1 and Allen Ritter. It reached number 27 in Canada, number 18 in the UK, and number 16 on the US Billboard Hot 100. “Controlla” was the second dancehall single to be released from Views, along with “One Dance” and “Too Good”. Pitchfork listed “Controlla” on their ranking of the 100 best songs of 2016 at number 62. more “

Year: 2016 4:05 87 Views

The easy, fast & fun way to learn how to sing:

Right, my yiy just changed You just buzzed the front gate I thank God you came How many more days could I wait? I made plans with you And I won’t let ’em fall through I, I, I, I, I I think I’d lie for you I think I’d die for you Jodeci “Cry for You” Do things when you want me to Like controlla, controlla, yeah Like controlla, controlla, yeah Okay, you like it, when I get Aggressive, tell you to Go slower, go faster Like controlla, controlla, yeah Like controlla, controlla, yeah And I’m never on a waste ting, shorty I do it how you say you want it Them girls, they just wanna take my money They don’t want me to give you nothing They don’t want you to have nothing They don’t wanna see me find your lovin’ They don’t wanna see me Smiling back when they pree Knowing I’d lie for you Thinking I’d die for you Jodeci “Cry for You” Do things when you want me to Like controlla, controlla, yeah Like controlla, controlla, yeah Gyal a tear off mi garments And a bawl fi come inna mi apartment (Woi!) Di gyal dem want di length and strength Action speak louder than argument well But you can’t just diss and come tell man sorry You can’t listen to me talk and go tell my story, nah It don’t work like that when you love somebody My old flex is my new flex now and we’re workin’ on it, yeah And that’s why I need All the energy that you bring to me My last girl would tear me apart But she’d never wanna split a ting with me But when it comes to you, you I think I’d lie for you I think I’d die for you Do things when you want me too Like controlla, controlla, yeah Like controlla, controlla, yeah And I’m never on a waste ting shorty I do it how you say you want it Them girls, they just wanna take my money They don’t want me to give you nothing They don’t want you to have nothing They don’t wanna see me find your lovin’ They don’t wanna see me Smiling back when they pree (Jheeze!) Music a drop! Gyal a whine up dem bumpa Dis is di summa summa controlla Drake from Canada, Beenie Man from Jamaica Dah one yah a murda—Zagga!

Struggling with Controlla? Become a better singer in 30 days with these videos!


Aubrey Drake Graham is a Canadian pop star, singer, songwriter, and actor. He was born in Toronto, Ontario. He first garnered recognition for his role as Jimmy Brooks on the television series Degrassi: The Next Generation. more “

FAVORITE (19 fans)

Genre: Style:

Sheet Music Playlist

Written by: Aubrey Graham, Matthew Samuels, Allen Ritter, Dwayne Chin-Quee, Stephen McGregor, Moses Davis, Donald Dennis, Gary Jackson, Patrick Roberts, Andrew Thomas

Lyrics © Universal Music Publishing Group, Sony/ATV Music Publishing LLC

Lyrics Licensed & Provided by LyricFind

Billboard 200 – #1, 2016
Billboard Hot 100 – #2, 2016 – One Dance
Billboard Hot 100 – #6, 2016 – Summer Sixteen
Grammy Award – Best Rap Song, 2016 – Hotline Bling
Grammy Award – Best Rap/Sung Performance, 2016 – Hotline Bling
Grammy Award nomination – Album of the Year, 2016
Grammy Award nomination – Best Rap Album, 2016
Grammy Award nomination – Best Rap Performance, 2016 – Pop Style
Grammy Award nomination – Producer of the Year, Non-Classical, 2016
Juno Award – International Achievement, 2017
Juno Award nomination – Artist of the Year, 2017
Juno Award nomination – Album of the Year, 2017
Juno Award nomination – Single of the Year, 2017 – One Dance
Juno Award nomination – Rap Recording of the Year, 2017
Juno Award nomination – Producer of the Year, 2017
“… finds Drake a conqueror between territories: fending off attacks from below, maintaining his grip on turf he controls and wondering what might be next …”
– The New York Times
“Four Stars … offers a lengthy inventory of miseries, cleverly offset by a sly sense of humour and eclectic sound. It is compelling evidence that this is the defining pop artist of the moment.”
– The Guardian
Canadian rapper Drake’s fourth album proved to be an immediate and massive success, selling over 1.2 million copies within days of its release in late April 2016 and entering the Billboard 200 at number one. The album was also streamed over 250 million times, while the single Summer Sixteen has sold over 350,000 downloads. Views is packed with guest artists, samples, songwriters and producers over its 20 songs, including Rihanna, Future, Wizkid, Kyla and Divine Brown. Two tracks were produced by Kanye West, who also shows up on vocals with Jay Z, calling themselves The Throne, on the single Pop Style.

The dirty keto diet claims you can eat fast food and still lose weight

An alluring version of the keto diet is becoming increasingly popular thanks to the prospect of losing weight while eating junk food – but experts warn it is more harmful than effective.

The “Dirty Keto” diet is a take on the original low-carbohydrate keto diet – but with an unhealthy twist.

The keto, short for ketogenic, diet, is linked to weight loss by minimising carbohydrate intake and eating high-fat foods that encourage your body to use the fat as fuel.

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The diet, which tracks macronutrients, typically follows a template of 60-75 per cent of calories from fat, 15-30 per cent of calories from protein, and just five to 10 per cent of calories from carbs.

While it is not recommended for long-term dieting, as limiting carbs is unsustainable, the diet can be effective for short-term weight loss.

With the dirty keto variation, the idea is the same – but instead of meeting your macros with healthy protein and avocado, you can binge on junk food three times a day – as long as there are minimal carbs.

This means you could technically eat butter, cheese, bacon, and other high-fat and high-cholesterol foods, as they fit into the keto plan – but which can have detrimental effects on your health, including increased risk of heart disease.

The diet is gaining popularity, especially on Instagram, where keto-dieting bloggers are sharing their own versions of “low-carb dieting.”

In one photo of a “keto-friendly” meal, a steak is smothered in three pats of butter.

Another shows “low-carb” enchiladas covered in mounds of cheddar cheese.

While the diet may result in weight loss, experts warn against consuming your daily intake of food from unhealthy food even if you are losing weight – as it can be harmful.

Kara Landau, accredited practising dietitian and founder at Uplift Food told The Independent: “I would not be recommending this diet to anyone. The ketogenic diet certainly has been shown to have some positive effects on weight management and inflammatory markers for some people, however, considering it is already an extremely low-carbohydrate diet, removing the component of ‘healthier’ foods, and simply focusing on macronutrients can, and I suspect will, lead to a severe lack in gut-nourishing nutrients such as prebiotic fibres and resistant starches that would usually come from careful planning and the consumption of specific vegetables, within a healthier version of the ketogenic diet.”

“In addition, it is highly likely that probiotic rich foods will also be lacking in the dirty keto diet. I would expect this extremely important element of our health, gut health, being so neglected would add to the already detrimental effects of consuming a diet lacking in micronutrients that we all know is abundantly important for our overall health and wellbeing,” she told us.

There is also the concern of consuming too many high-saturated fats, a pro-inflammatory fat, which is linked to diabetes and heart disease, according to registered dietitian nutritionist Barbara Quinn.

While the keto diet may “encourage some people to eat more vegetables and less starchy foods,” according to Dr Quinn, the same is not true for the dirty keto diet – which effectively removes all healthy components of the original diet.

Additionally, she told us: “the body is not meant to be in a chronic state of ketosis.”

Shape Created with Sketch. The best diets: according to the experts

Show all 10 left Created with Sketch. right Created with Sketch. The combination of flexible and vegetarian. This diet is all about adding things to your diet, not taking them away. By adding more tofu, beans, fruits, veggies, eggs, whole grains and seeds to your diet you should feel full on fewer calories. Flickr / Brian

2/10 DASH Diet

Ranked at number one, the DASH diet was developed to prevent and lower high blood pressure by reducing salt intake. Flickr / Dubravko Sorić

3/10 TLC Diet

Created to cut high cholesterol and endorsed by the American Heart Association.

4/10 Mayo Clinic diet

Focuses on everything you were told to eat as a child: whole grains, fruit and vegetables. Flickr / Rochelle

5/10 Mediterranean Diet

Eat as the Mediterranean people do: A diet low in red meat, sugar and saturated fats but high in produce and nuts. And lots of olives. Flickr / Meal Makeover Moms

6/10 Weight Watchers

Works with a points system where healthy foods have fewer points. Group meetings offer emotional support and encouragement, meaning it has been a successful program since 1963. Flickr / Mike Mozart

7/10 Volumetrics Diet

Works on the idea that people eat roughly the same amount every day, regardless of the calories. So this diet is all about the approach to eating rather than a structured diet. It divides food into four groups depending on their energy density. For example, more veggies on top of pasta instead of cheese. Flickr / Jennifer

8/10 Jenny Craig

For encouragement, on this diet you get a meal plan and a counselling session every week with a consultant. You get three meals a day, including French toast, but unfortunately you can’t really go out for meals. Flickr / Dennis Wilkinson

9/10 Biggest Loser Diet

Eat regular meals with whole grains, fruit, vegetables and lean protein, get more exercise and keep a food journal. Fairly simple. Flickr / Pete Thomas

10/10 Ornish Diet

Developed by Dean Ornish in his 2007 book “The Spectrum”. He categorizes food in to five groups from most (1) to least (5) healthy. He pinpoints emotional support as a powerful tool for weight loss. Flickr / kris krüg Ranked at number one, the DASH diet was developed to prevent and lower high blood pressure by reducing salt intake. Flickr / Dubravko Sorić Created to cut high cholesterol and endorsed by the American Heart Association. Focuses on everything you were told to eat as a child: whole grains, fruit and vegetables. Flickr / Rochelle Eat as the Mediterranean people do: A diet low in red meat, sugar and saturated fats but high in produce and nuts. And lots of olives. Flickr / Meal Makeover Moms Eat regular meals with whole grains, fruit, vegetables and lean protein, get more exercise and keep a food journal. Fairly simple. Flickr / Pete Thomas Developed by Dean Ornish in his 2007 book “The Spectrum”. He categorizes food in to five groups from most (1) to least (5) healthy. He pinpoints emotional support as a powerful tool for weight loss. Flickr / kris krüg

Rather than eating bun-less burgers and buttery meats, Dr Quinn advises that the best diet for weight loss “is one that is adequate in all nutrients from all nutrient groups and can be maintained for a lifetime.”

What is a “Dirty” Keto Diet vs a “Clean” Keto Diet?

The popularity of the ketogenic diet has grown significantly over the past few years, and more people are experiencing great health benefits as a result. But with an uptick in keto conversations, products, and marketing come the challenges of understanding the very best foods to eat on a keto diet. Thankfully, there is plenty of information on this subject, too. You may have even heard some of the terms associated with it in keto communities, specifically “clean keto” and “dirty keto.”

The Difference Between Clean and Dirty Keto

Generally speaking, there are two ways to eat keto: clean keto and dirty keto. The difference between clean and dirty keto is straightforward. Clean keto is focused on whole, natural foods. Dirty keto refers to a diet of less wholesome, more processed or factory-farmed keto-friendly foods and ingredients.

Dirty Keto

Proponents of “dirty” keto (aka the lazy person’s keto) suggest that as long as you are hitting your macros you can eat whatever you want, including processed foods, factory-farmed meats, diet drinks, and more. While it’s true that you may be able to achieve ketosis and weight loss on a dirty keto diet, it does not have the same overarching benefits as clean keto because dirty keto foods tend to be calorie dense and less nutritious than “clean” keto foods.

“Dirty keto” also refers to people who occasionally eat high-carb foods like corn chips or french fries, yet are still able to stay in ketosis. People with high metabolic rates can sometimes get away with this. To find out what your carb threshold is, you need to test for bio-individuality.

Clean Keto

As we mentioned above, clean keto focuses on a diet of whole, natural foods, ideally organic and sustainably raised. Yes, it requires more cooking and food-preparing at home. But it makes nutrient density and health a priority and is consequently a more sustainable long-term diet because it emphasizes foods made from scratch from the likes of organic dairy products, grass-fed meats, organic above-ground vegetables, and organic eggs.

Why is “Dirty Keto” Popular?

We live in the age of convenience. We want our food prepared, fast to access, and effortless to consume, and we often need to eat on the run. We’re also addicted to sugary and starchy products and want emotional satisfaction from the types of comfort foods we’re used to eating, even, and perhaps especially, when starting a keto diet. This have-your-cake-and-eat-it-too mentality is exactly what food companies tune into and cater to. They know that if they create products that taste good, satisfy our cravings, and can qualify as keto, people will buy them, regardless of the quality of ingredients, processing, and additives used to create them. So, like any growing food trend, food manufacturers are producing foods that meet our demands. Unfortunately, that doesn’t mean they’re truly good for you.

While dirty, or processed or prepackaged, foods like snack bars, cookies, drinks, etcetera taste good and are convenient, they aren’t generally great for you. In fact, eating primarily dirty-keto foods, such as fast food, junk food (like keto chips and cookies), and highly processed meats and snacks, contributes to inflammation and nutritional deficiencies. These can lead to poor recovery from exercise, chronic pain, inflamed joints, autoimmune issues, metabolic issues, and even depression. Just like with the typical American diet, with the dirty keto diet, our cells are not being properly fueled.

Clean Versus Dirty: The Cheeseburger Example

If you’re unclear on why organic and grass-fed are important differentiators in your food choices consider this: a bunless double cheeseburger from McDonald’s would probably fit into your keto macros, as it has 21 grams of fat and only 3 grams of net carbs. But the meat is factory farmed, which means it is likely to contain antibiotics, hormones, and steroids. It’s also not as nutrient dense as grass-fed beef, which has a completely different fatty-acid profile than grain-fed beef. (Grass-fed beef contains up to five times more omega-3 fatty acids than grain fed beef and twice as much CLA as grain-fed beef; CLA, or conjugated linoleic acid, is known to be protective against cancer, obesity, and diabetes.) Meanwhile, the processed cheese on the burger contains added colors. So while you may be getting your macros, you’re getting limited nutrition, plus unknown food additives that may impact your health.

Why Keto Sweeteners Aren’t Always Keto

Then there’s the issue of alternative sugars. Many keto-friendly packaged goods rely on alternative sweeteners to enhance flavor. But not all keto-friendly sweeteners are created equal; some of them are known to trigger blood-glucose spikes, others contain some carbs, and everyone reacts differently to the varying low- or zero-carb sweeteners on the market. So while that packaged keto cookie may be within your macros, it may also kick you out of ketosis without you knowing it.

Questionably Keto Packaged Goods

Finally, there’s no government regulation on what can be labeled “keto.” A product can easily have more carbs than what works for your macros, or they can contain enough carbs to take up all your macros for the day in one small treat. So, on top of eating products that aren’t great for you, dirty keto opens the door to you mistakenly eating too many carbs, which can also kick you out of ketosis.

What Foods and Ingredients are Dirty Keto?

Dirty keto foods aren’t strictly packaged foods. In fact, they have a lot to do with ingredients. Even if you cook at home, you may be using “dirty” ingredients. Following is a list of foods that qualify as “dirty keto” foods:

  • Processed oils such as canola oil, vegetable oil, hydrogenated and partially hydrogenated oils, and trans fats: These can be found in fast food and prepackaged snacks. If you purchase keto-friendly snacks, be sure to read the label and check for partially hydrogenated oils and trans fats. Look for snacks prepared with quality ingredients like coconut oil.
  • Processed meats like deli meats, bacon, and hot dogs: often very high in sodium, factory-farmed meats often contain nitrates. (There are some brands, such as Applegate Farms, Butcher Box, US Wellness Meats, and Pederson’s, that make healthier versions of processed meats and are great alternatives as they are grass-fed, organic, and don’t contain nitrates and fillers.)
  • Fast food: usually containing bad oils, factory farmed meats, unknown added ingredients, void of nutrition
  • Diet soft drinks: true, they don’t contain sugar, but they do contain artificial sweeteners, food dye, and other unknown ingredients.
  • Excessive factory-farmed dairy: Some people react to dairy and some don’t. Even if you don’t have a problem digesting dairy, quality matters. Grass-fed, cultured, full-fat cottage cheese is a cleaner option than traditional full-fat cottage cheese, due to antibiotics, and the diet of the cow (often fed genetically modified corn and soy). The cultured variety gives you probiotics, which are good for your gut health.
  • “Keto Doritos” and other “keto” chips cooked in poor-quality oils and loaded with sodium
  • Roasted, salted nuts: they’re often roasted in poor-quality oils and loaded with sodium and other unknown ingredients. Be sure to read the nutritional label.

Can Dirty Keto Be Okay Sometimes?

The primary focus of a ketogenic diet should be on real, whole foods. However, there is a place for “dirty” keto foods, such as when you are traveling, rushed, or just in need of some convenience. Just be sure not to fully rely on dirty keto for your daily macros, and try to find keto-friendly foods that are made with more natural, real-food based ingredients. Place the emphasis on food quality as much as possible, and your body will get more nutrients, even when eating dirty. You can find reviews of products we like here.

What keto Foods and Ingredients are Considered Clean?

As we mentioned, a clean keto diet is more sustainable and nutrient-rich. And because there are no confusing ingredients lists to decipher, it’s also quite simple to follow compared to a dirty keto diet. Following is a list of some clean keto foods:

  • Grass-fed beef/pasture raised poultry and dairy
  • Wild caught/sustainable fish
  • Eggs
  • Healthy fats, such as coconut oil, grass-fed butter, ghee, olive oil, avocado oil, lard, tallow, and pasture raised bacon fat
  • Low-starch vegetables
  • Berries, such as blueberries, blackberries, and strawberries, in moderation

A list of some “Clean” Keto Snack Ideas

  • Hard-boiled eggs
  • Nut butters
  • Raw nuts (preferably macadamia nuts, walnuts, or pecans)
  • Seeds (preferably sunflower seeds or pumpkin seeds)
  • Coconut butter
  • Organic/nitrate free meats and cheeses
  • Olives
  • Avocados with a sprinkle of Himalayan salt
  • Dark chocolate (at least 85% cacao)
  • Homemade fat bombs
  • Organic broth and bone broth

The Key to Eating Clean Keto

Of course, it’s not just convenience that makes people reach for packaged foods. It’s also habit. If you’re new to keto and have subsisted on mostly packaged foods in the past, it’s easier to reach for readymade items than to both learn how to eat keto and also how to cook from scratch (a requirement for eating clean keto). Plus, everyone wants a cookie now and then. However, educating yourself on quality (and unhealthy) ingredients and foods, and learning how to prepare healthful meals is one of the most important investments in the future of your health.

So, don’t cheat yourself out of quality nutrients with a “dirty” keto diet and risk inflammation and poor health. Instead, aim for a mostly clean diet, It will nourish your cells with healthy fats and nutrient-dense whole foods, and you’ll have more energy and feel amazing whether you’re eating keto or not.

I lost 140 pounds, and have kept it off going on 7 years now. I started out at size 26 weighing close to 300 pounds. On the BMI Scale, I ranked in the morbidly obese III category. Even at Lane Bryant, I had run out of sizes to grow into! Seat belts wouldn’t close on airplanes, and I could barely squeeze into rides at Disneyland. I had just about given up on dieting altogether until I stumbled across the benefits of a keto inspired diet. Because I’m a rebel, I have trouble following rules. The traditional ketogenic diet was too constraining and strict for me to follow. Once I “allowed myself” to break the rules, and make the diet work for me on my own terms, I was able to lose weight quickly and with long term success. I call my personalized version of the keto diet, DIRTY, LAZY, KETO®. That makes me sound a bit crazy, eh?

By leaving behind the notions of the Atkins Diet Menu or Paleo Diet, I was able to get myself into ketosis and learn how to lose weight in a way that just makes common sense. Judge if you want to, but I’m walking proof of keto diet results! I lost 140 pounds, my friends! Literally, HALF of my entire body is GONE. No weight loss surgery or magic elixir here, just my own plan of DIRTY, LAZY, KETO®.

What is the keto diet and ketosis? Is this the diet where you give up bread?

The traditional ketogenic diet is strict. Twenty carbs per day max! Strict keto diets basically give up everything fun. Artificial sweeteners like Splenda are frowned upon by the keto police, so fat bombs, a cold beer, and HALO ice cream are definitely out of the question (who invited THAT guy to the party?) Of course, I’m speaking generally here. I’m sure there are exceptions, but that’s pretty much the gist of eating keto on a strict ketogenic diet. Constantly trying to “eat perfectly” is tough for a lot of people (me included). In my opinion, there are WAY too many rules and expectations about eating a high-fat diet, a no sugar diet, high protein diet, NSNG or even intermittent fasting. It’s all too confusing and overwhelming.

In my own experience, I was able to enter ketosis, a stage of “fat burning”, WITHOUT following the strict rule book everyone else seems mesmerized by.

I’m a real woman with a job and a family, and I’ve found that eating keto doesn’t have to be all or nothing. I don’t need to buy all organic and track every morsel I eat on my phone. I can lead a normal life and still lose weight! I might ruffle some feathers with my opinions, but I don’t think having a Diet Coke once in a while is going to cause a permanent keto weight loss stall. It’s just not true. I speak from a successful experience!

Why do I call it DIRTY, LAZY, KETO®? The term lazy in this world means to hell with all that tracking business. Before you rush to any judgment, understand that lazy keto can be just as successful as strict keto. Lazy keto doesn’t mean they are relaxing by the pool somewhere. Rather, “lazy” is just a coined term that describes a way of focusing on carb count only (not fat, protein or calories). Lazy keto dieters usually aren’t documenting every bite they eat with some little calculator or app. In general, lazy keto followers choose lower carb, higher fat foods to enjoy while staying “under” or “around” their carb goals/limits for the day.

So, what is all this “dirty” business about? Is there some X-rated version of keto out there in cyberspace? (Probably). Oh, we are a fun group, but not THAT kind of fun. Dirty keto dieters like to break the rules now and again with ingredient choices. Dirty Keto means being open to using sugar and grain substitutes to make a recipe feel more “like we are used to”. Dirty Keto means not being afraid of artificial anything. We are wild and crazy in that regard!

Let me help inspire and support you and you begin your own weight loss journey. Get your camera out now to take a selfie, because you will be amazed at your before and after weight loss photos!

Learn how you can personalize your own ketogenic diet in Stephanie’s best-selling book, DIRTY, LAZY, KETO® Getting Started: How I Lost 140 Pounds. (Over 1,000 positive reviews!) Available only on Amazon).

To support your low carb journey, check out the USA Today Bestseller, The DIRTY, LAZY, KETO® Cookbook: Bend the Rules to Lose the Weight.

Making Recipes from The DIRTY, LAZY, KETO Cookbook

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You’re not alone, my friend! I’m here to help. I offer a free podcast, DIRTY, LAZY, Girl and host Facebook support groups – link up on Facebook. I even have a free newsletter about hot keto topics to inspire you (sign up here). Don’t wait until Monday – Start NOW. Change your life.

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Can You Eat Cheese on the Keto Diet?

The ketogenic diet — or keto — is the weight loss trend everyone’s talking about (again). Though there are plenty of good foods that are allowed on the diet — and many healthy foods that aren’t — it’s sometimes difficult to figure out what’s really going to help you lose weight and what probably won’t.

Take cheese, for example. Everyone pretty much says it’s low-carb and that you can eat as much of it as you want. Are they right?

Is everyone’s favorite wish-it-were-a food group (be honest) actually keto-friendly? Are some cheeses better than others? Here’s how dairy and the keto diet might work together to help you get the results you’re hoping for — and what that might look like on your own personal menu.

Does dairy make you lose weight?

Cheese | fotek/Getty Images

It’s often thought that dairy is “fattening” and therefore it should be off-limits. However, dairy can be part of a healthy diet if your body can tolerate it. In fact, a reasonable amount might actually help you lose weight and/or maintain a healthy weight.

Some research suggests dairy products can serve as a beneficial part of weight maintenance. Researchers are careful to point out, however, that eating MORE dairy doesn’t necessarily mean its possible health benefits will multiply. In fact, it could have the opposite effect.

You pretty much have to treat cheese, yogurt, and other dairy products like you should any food on any weight loss diet: more is not necessarily better.

Dairy can be a part of your diet if you are trying to lose weight. You just have to make sure you are choosing the products that are good for you, and avoid falling into the “it has dairy in it so it must be good for me” trap. Yes, ice cream has dairy in it. No, that doesn’t make it healthy. Sorry!

Is cheese okay to eat on keto?

The good news is, cheese is totally fine to eat on the keto diet. Unlike most breads, for example, it’s an ideal ratio of carbs and protein — an excellent low-carb addition to many meals and snacks that’s much better for you than, in many instances, a bowl of white pasta.

However, it’s important to be cautious when you learn something is good for you. Extremes, when it comes to food and dieting, almost never end well. Cheese is fine. Cheese for every meal probably isn’t.

What I don’t see enough of people talking about when discussing keto is calories. If you’re doing keto to lose weight, it’s very possible to get caught up in all the rules about carbs and fat and learning how to check your ketones and forget that weight loss still requires some kind of calorie deficit.

In other words, cheese still has calories, and too much cheese (too many calories) — in most cases — isn’t going to help you lose weight regardless of whether or not you’re in ketosis.

I’m not saying you have to count calories. But paying attention to the quality of your calories (the foods you are eating) can make a huge difference in your weight loss efforts. Cheese is not bad — as long as you’re balancing out your cheese consumption with plenty of other foods.

How to eat dairy on the keto diet

Mac and cheese | IgorDutina/iStock/Getty Images

What you obviously want to avoid are the high-fat dairy products that are also high in added sugars — or the ones that just aren’t worth the calories in the long-term.

Make sure you’re careful about consuming:

  • Ice cream and other dairy-based desserts
  • American “cheese” (check the sodium content!)
  • Milk and milk-based products such as half-and-half

If you’re going to have yogurt, try to consume small amounts of plain Greek yogurt, which has more protein than regular yogurt and typically less sugar than flavored varieties. Mozarella and cheddar cheeses are among the best cheese varieties for people following keto.

But most importantly, always keep in mind that even though cheese is low-carb, that doesn’t mean you can or should eat massive quantities of it (more than you normally would) or swap every grain-based product for something made with cheese.

On the keto diet, fat is your friend. But make sure you’re getting your daily fat from a balance of quality proteins, not just cheese. Cheese is not a food group. We all wish it were. It’s not.

Here it is, the keto foods list!

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this:

Them: Wow! You look so good, what have you been doing?!

Me: Oh, I just cut the carbs from my diet.


It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods!

It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below.

Download the Keto Foods List – It’s FREE!

Get the FREE 9-page guide to keto friendly foods!

Meat & Seafood

Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well.

  • Alligator
  • Bacon
  • Bear
  • Beef
  • Beef Jerky (watch the sugar counts on these)
  • Bison
  • Bison Jerky
  • Bison Ribeye
  • Bison Sirloin
  • Bison Steaks
  • Boar
  • Chicken Breast
  • Chicken Leg
  • Chicken Thigh
  • Chicken Wings
  • Chuck Steak
  • Clams
  • Crab
  • Duck
  • Eggs (chicken, duck, goose)
  • Elk
  • Emu
  • Goat
  • Goose
  • Ground Beef
  • Ground lamb
  • Ham
  • Hot dogs
  • Kangaroo
  • Kielbasa
  • Lamb Chops
  • Lamb rack
  • Lobster
  • Mussel
  • New York Steak
  • Ostrich
  • Oyster
  • Pheasant
  • Pork
  • Pork Chops
  • Poultry
  • Quail
  • Rabbit
  • Rattlesnake
  • Reindeer
  • Salmon
  • Sausage
  • Scallop
  • Shrimp
  • Spam
  • Steak
  • Trout
  • Turkey
  • Turtle
  • Veal
  • Venison Steaks


Breaded Meats. Breadcrumbs and batter often have flour and other carb-loaded ingredients.

Cured Meats. Honey and sugars are the main ingredients used to cure meat… watch the carb counts on these meats, they tend to add up quickly.

Glazes and Sauces. Glazes are packed with sugar and a lot of traditional sauces use cornstarch or flour as thickening agents. So many carbs!

Processed Meats. Some processed meats have starchy fillers added to stretch the product. If it’s not 100% meat, there are probably hidden carbs. Keep an eye out for this!


Vegetables are awesome on a ketogenic diet, but they can be a little tricky sometimes. As a general rule of thumb, if it’s green and leafy go for it. If it’s starchy, it’s best to avoid it when you’re first starting out.

Keto is a low carb diet, but it’s not necessarily a NO carb diet. While vegetables do have carbohydrates, a lot of that can be chalked up to fiber. Fiber is discounted when you calculate your “net” carbs, so you actually have more wiggle room to add in vegetables. They are a great source of vitamins and nutrients, so be sure to eat your veggies!

The veggies listed below are just a taste of low carb veggies. Be sure to check out my searchable, sortable keto vegetable list for a comprehensive overview!

  • Alfalfa Sprout
  • Asparagus
  • Artichoke
  • Arugula
  • Avocado
  • Banana Pepper
  • Beet Greens
  • Bok Choy
  • Broccoli
  • Broccoli Rabe
  • Brussels Sprout
  • Butterhead Lettuce
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chayote
  • Chicory Greens
  • Collard Greens
  • Cucumber
  • Eggplant
  • Endive
  • Escarole
  • Green Beans
  • Iceberg Lettuce
  • Jalapeno Pepper
  • Jicama
  • Kohlrabi
  • Mung Bean
  • Mushroom
  • Mustard Greens
  • Nori
  • Okra
  • Radish
  • Red Tomatoes
  • Romaine
  • Rutabaga
  • Spaghetti Squash
  • Spinach
  • Summer Squash
  • Tomatillo
  • Turnip
  • Water Spinach
  • Yellow Tomatoes
  • Zucchini


Certain types of dairy can be enjoyed on the keto diet! Butter, cheese, full fat yogurts and heavy cream – this is not your typical diet fare! When eating dairy, you will generally want to choose ingredients that have a lower amount of lactose. Lactose is a sugar that will spike your blood sugar. You will want to stay away from milk, as it is full of lactose (aka sugar)! And of course, if you have lactose intolerance you should avoid dairy altogether.

If you choose low fat or fat free dairy items entirely, be sure to thoroughly inspect the ingredients list on the label. These products often have tons of added sugar or other starchy fillers to make them more palatable. When you remove fat, you destroy the natural flavor and completely change the consistency. Food companies use sugar to make up for it. Fat is not inherently bad. Don’t shy away, embrace it on the keto diet!

  • Blue Cheese
  • Brie
  • Butter
  • Cheddar Cheese
  • Colby Jack Cheese
  • Cottage Cheese
  • Cream Cheese
  • Feta Cheese
  • Goat Cheese
  • Gouda
  • Heavy Whipping Cream
  • Mozzarella Cheese
  • Parmesan Cheese
  • Provolone Cheese
  • Ricotta
  • Sour Cream
  • Swiss Cheese
  • Unsweetened Greek Yogurt
  • Unsweetened Plain Yogurt

But BEWARE: Some people find that dairy stalls their weight loss. Dairy sensitivities are very common, so you may need to revisit how much dairy you are eating if you notice any issues.

Fats & Oils

Fats are fuel for the keto diet! Seriously, I mean it! Fats will likely be the source you obtain most of your calories from on a ketogenic diet. Think: USDA food pyramid flipped upside down for a good idea of how much fat you should really be eating once you are at your goal weight and eating for maintenance.

Your macro goals on the keto diet will focus on eating minimal amounts of carbs, adequate amounts of protein (enough to maintain your lean body mass), and the rest of your nutritional needs will be met with fat. This includes fat from your body and fat from your plate. If your goal is fat loss, the fat from your dietary fat intake will be limited a bit to create a calorie deficit so your body fat stores can be burned for energy. That’s the basis of most keto calculators!

(Check out my post What Are Macros? for more information about how dietary fat plays a role in the keto diet.)

So this means you don’t need to go around drizzling bacon fat on everything you eat. You definitely can if you have a burning desire to do so and it fits into your macros… but it’s not at all necessary. It’s actually pretty easy to get adequate amounts of fat in your diet without going out of your way to do so. Contrary to popular belief, fat bombs, bulletproof coffee and the like are not fundamental for a ketogenic diet. They can be nice treats or occasional meal replacements if you like them, but they are often calorie bombs you don’t need in addition to balanced keto meals. While you certainly want to eat fat on the keto diet, calories still matter.

  • Animal Fats
  • Avocado Oil
  • Butter
  • Cocoa Butter
  • Coconut Oil
  • Flaxseed Oil
  • Ghee (clarified butter)
  • Hemp Oil
  • Lard
  • Macadamia Oil
  • Mayonnaise
  • Olive Oil
  • Palm Oil
  • Peanut Oil
  • Pumpkin Seed Oil
  • Red Palm Oil
  • Sesame Oil
  • Tallow
  • Tea Seed Oil
  • Walnut Oil


Avoid processed vegetable oils, margarine, and trans fatty acids as they can be damaging to your health.

Get the FREE 9-page guide to keto friendly foods!


Water and broth are best, hands down. You need to stay hydrated and manage your electrolyte balance when getting into ketosis or you will not feel very good. Water and broth will help you do this! I would recommend sticking to water and broth to start with and gradually adding in other drinks when you need variety.

While coffee, diet pop and booze are all low in carbs, caffeine and alcohol are known diuretics. If you choose to drink these, it may be more challenging to stay hydrated.

When you do choose to drink alcohol, beware that the keto diet significantly lowers your alcohol tolerance level. Stick to one or two drinks tops! Even if you could drink someone under the table before, you will severely regret overdoing it while in ketosis. Consider this your warning! I’m trying to save you from the ultimate hangover from hell!

  • Broth
  • Club Soda
  • Coffee
  • Cream
  • Diet Soda
  • Dry Wines
  • Hard Alcohol
  • Herbal Tea
  • Seltzer Water
  • Unsweetened Almond Milk
  • Unsweetened Tea
  • Water


Yes, you can have fruit on the keto diet. No it is not a “free” food you can eat unlimited amounts of. Fruit is naturally sweet and that means it has carbohydrates that need to be accounted for. If and when you choose to eat fruit, measure your intake before you grab a handful and shove it into your mouth.

Just like veggies, starchy fruits should be avoided. I’m looking at you, bananas!

Still iffy about certain fruits? Double check the carbohydrate counts in a nutrition database to make sure your fruit of choice is not too sugary. The carb counts can really creep up on you if you don’t track and measure. Be careful! Don’t let your sweet tooth take over your portion control or you will kick your cute little butt right out of ketosis.

Limited amounts of:

  • Blackberries
  • Blueberries
  • Boysenberries
  • Cherries
  • Cranberries
  • Currants
  • Gooseberries
  • Loganberries
  • Cantaloupe
  • Honeydew Melon
  • Raspberries
  • Strawberries

Absolutely NO FRUIT JUICE!

Nuts and Seeds

Nuts and seeds are low in carbohydrates and can be a wonderful addition to a ketogenic diet. You do need to be careful with your intake, as the carb count quickly adds up. Since they are such a delicious and easy snack food, it’s super easy to zone out and mindlessly eat. If you’ve ever gotten a hold of a can of Pringles, you know just what I mean. Like all the other foods, you’ll need to measure and track if you want to be successful with this way of eating.

There are quite a few flours out there made from nuts and seeds that can be used to substitute wheat flour. Gravies, sauces, low carb baked goods… it’s absolutely insane how creative people have gotten with low carb flours. Breads, cookies, you name it. I would recommend sticking to whole foods and wait to venture into baked goods territory. Get comfortable with what you can and can’t eat, get into ketosis, and then start experimenting with ketofied versions of your favorite foods.

  • Almonds
  • Almond Butter
  • Almond Flour
  • Almond Meal
  • Brazil Nuts
  • Cashews
  • Cashew Butter
  • Coconut
  • Coconut Flour
  • Hazelnuts
  • Hemp Hearts
  • Macadamias
  • Macadamia Butter
  • Peanuts
  • Peanut Butter
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seeds
  • Soy Nuts
  • Soy Nut Butter
  • Sunflower Seeds
  • Sunflower Seed Butter
  • Sunflower Seed Flour
  • Tahini
  • Walnuts

The “Other” Stuff

Notice I’ve only touched on real, whole foods in the keto foods list. There’s a reason for that: you’ll do just fine with the foods above! You can make delicious, satisfying, healthful meals without overcomplicating things. Pinky promise.

I wholeheartedly believe that the best thing you can do to improve your health is to start cooking at home. Skip the takeout with questionable ingredients. Ditch the processed foods. Nourish your body the way nature intended!

You don’t need to rely on processed foods and restaurants to hit your macros and reach your goals. Stick to the basics, especially when you are first starting out.

When in doubt, check the nutrition label. Focus on limiting carbs. Total carbs – fiber = net carbs. Come back to the foods list as you need it and be sure to download the free guide so you always have it handy.

Once you feel confident you have successfully kicked your carb addiction, subdued your inner fat kid, and have started to see progress… by all means, play around with low carb sweeteners and ketofied foods. Test the waters, see how you do with it, and go from there. But in the words of Ice Cube, you better check yourself before you wreck yourself.

Be sure to download your free keto foods list guide!

Get the FREE 9-page guide to keto friendly foods!

Keto snacks – the best and the worst

  1. There’s no good evidence that eating more often than three times a day (or snacking) has any benefits, and it may be bad for weight loss or metabolic issues:

    Diabetologia 2014: Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study

    British Journal of Nutrition 2010: Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet

    Hepatology 2014: Hypercaloric diets with increased meal frequency, but not meal size, increase intrahepatic triglycerides: a randomized controlled trial

    PLOS One 2012: Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males

    Obesity (Silver Spring) 2012: Effects of manipulating eating frequency during a behavioral weight loss intervention: a pilot randomized controlled trial

    British Journal of Nutrition 1997: Meal frequency and energy balance

  2. Keto diets often reduce feelings of hunger:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis

    Obesity 2007: The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms ↩

  3. Eating enough fat and protein contribute to increased satiety on a keto diet. You may also want to make sure that you’re diet is based on nutritious whole keto foods and contains enough protein.

    Eating enough protein might sometimes be even more satisfying than fat:

    Advances in Nutrition 2015: Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health ↩

  4. There’s no good reason to fear natural saturated fats, including from dairy. Read more in our guide to saturated fat.

    Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis ↩

  5. Net carbs means that fiber is not counted. ↩

  6. We hesitate slightly to recommend mayo. The reason is that most commercial brands are made with high omega-6 oils (like soybean, safflower, sunflower, cottonseed, corn oils) and a high intake of omega-6 fats might not be healthy. Learn more

    A safer option might be to make your own mayo. Here’s how. ↩

  7. Do you worry about saturated fats or cholesterol in eggs? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    • Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis
    • Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial ↩

  8. Vegetables are generally considered very healthy, possibly because of the vitamins and minerals they contain. However, the belief in the potential healthiness of eating vegetables is mainly based on weak observational data, so it’s hard to know for sure.

    British Medical Journal 2014: Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies


  9. We define a keto diet as having less than 20 grams of carbs per day:

    How low carb is keto?

    The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.

    This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction .

    There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. But RCTs of strict low-carb diets appear to generally show better results, compared to RCTs of less strict low-carb diets.

    RCTs of low-carb interventions for weight loss ↩

  10. Even zero-calorie sweeteners may have some negative effects, including maintaining a preference for sweet tastes, and increased reward, potentially increasing the risk of overeating and even food addiction. This is mainly based on clinical experience .

    There is also one RCT study showing weight loss from avoiding artificial sweeteners:

    The American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial

    For more, check out our guide to keto sweeteners or have a look at these further references:

    • International Journal of Obesity 2017: Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
    • Physiology & Behavior 2016: Recent studies of the effects of sugars on brain systems involved in energy balance and reward: relevance to low calorie sweeteners
    • PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis


  11. This is because more chocolate is likely to take you over the daily 20 grams carb limit on a keto diet. Whether you need to stay below to this limit is of course up to you, but it may be more effective for weight loss and health reasons. ↩

  12. Like other salty, crunchy snacks (e.g. nuts) they are very rewarding to eat, and thus easy to overeat (eating not for hunger) which can slow down weight loss. It’s good to be aware of this. ↩

  13. There are exceptions though, that are fairly low carb. ↩

  14. American Journal of Public Health 2012: Reducing childhood obesity by eliminating 100% fruit juice

    Note that zero-sugar sports drinks and vitamin waters may be OK to consume

  15. What fruits and vegetables looked like before ↩

  16. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.

    This is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction .

    There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. But RCTs of strict low-carb diets appear to generally show better results, compared to RCTs of less strict low-carb diets.

    RCTs of low-carb interventions for weight loss ↩

  17. Whether people go on a low-carb or a low-fat diet, they tend to lose weight as long as they minimize sugar and refined flours in their diet:

    JAMA 2018: Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion (analysis)

    Here are more studies and overview articles showing a connection between sugar, excess weight and disease:

    JAMA Internal Medicine 2014: Added sugar intake and cardiovascular diseases mortality among US adults

    Nutrition & Metabolism 2005: Fructose, insulin resistance, and metabolic dyslipidemia

    The American Journal of Clinical Nutrition 2007: Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease

  18. The following RCT showed reduced cravings in low-carb eaters compared to low-fat eaters.
    Obesity 2011: Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet

    This is likely mostly caused by avoiding the foods that can cause a food addiction, most of which are processed foods full of sugar and/or other refined carbohydrates.

    Just like with any other addiction, avoiding the cause is a necessary part of slowly reducing the addiction. A person who is addicted to alcohol normally can’t consume alcohol “in moderation” and be successful. The same thing is likely true for any addiction.

    In the case of the keto diet, it may also be that the hunger-reducing effect can be helpful:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis ↩

  19. Even zero-calorie sweeteners may have some negative effects, including maintaining a preference for sweet tastes, and increased reward, potentially increasing the risk of overeating and even food addiction. This is mainly based on clinical experience .

    There is also one RCT study showing weight loss from avoiding artificial sweeteners:

    The American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial

    For more, check out our guide to keto sweeteners or have a look at these further references:

    • International Journal of Obesity 2017: Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
    • Physiology & Behavior 2016: Recent studies of the effects of sugars on brain systems involved in energy balance and reward: relevance to low calorie sweeteners
    • PLOS Medicine 2017: Artificially sweetened beverages and the response to the global obesity crisis
    • Nature 2014: Artificial sweeteners induce glucose intolerance by altering the gut microbiota


  20. We don’t show ads, sell products or use any affiliate links. Learn more ↩

Strict, Lazy & Dirty Keto – What’s the Difference?

As the keto diet has grown in popularity, more variations have popped up on how exactly you can follow this diet. While it started with a very strict low-carbohydrate way of eating, things like the lazy keto diet and the dirty keto diet have made keto a little more confusing for those who are interested in learning more about how this diet works.

In this article, you will learn about the different variations of the keto diet to see if one particular method works best for you.

Let’s start by talking about the traditional way of going keto, the strict keto diet.

What is the Strict Keto Diet?

The strict keto diet is the traditional approach to getting your body into ketosis. It involves lots of macronutrient tracking, staying below a set number of carbs each day (20-30grams), and is usually the keto diet that most people start out with. The strict keto diet is designed to help your body get into a state of ketosis and train your body to burn fat for energy. This is usually the traditional approach most people start out with.

On the strict keto diet, you may be restricting your carbohydrate intake anywhere from 15 grams per day, all the way up to 30 grams per day. However, this will vary from person to person. You will be eliminating foods like grains, sugar, most fruits, and starchy vegetables. Instead, you will be consuming things like meat, dark leafy green vegetables, cruciferous vegetables like broccoli and cauliflower, full-fat dairy products like butter, ghee, full-fat unsweetened yogurt, and heavy cream. Other healthy fats like coconut oil, nuts seeds, and avocados are also allowed. Things like berries are allowed, but in moderation, and low to zero carbohydrate sweeteners like stevia, monk fruit, and erythritol.

When first starting the strict keto diet, you will likely be doing quite a bit of macronutrient tracking until you get to a point where your body is in a state of ketosis, and you have found what works best for you. You will be eating roughly 70% of your calories from fat, 25% of your calories from protein, and only 5% from carbohydrates. There may be some tweaks you need to make, but this is generally where most people start.

What is the Lazy Keto Diet?

The lazy keto diet is just as it sounds, it takes a much more laid back approach than the strict keto diet. The lazy keto diet isn’t as strict in terms of tracking as the traditional version of the diet, which is why it may not be best for those who are first starting. Without properly tracking your macronutrient intake, it may be hard to get your body into a state of ketosis. However, someone who has been following a ketogenic for quite some time may do better taking a lazier approach that doesn’t involve a ton of tracking, but instead involves focusing on a very high-fat diet with very limited amount of carbs.

The lazy keto diet may be more sustainable for someone who wants to follow keto long-term. This is because it allows for the flexibility of consuming some foods that may not be approved when following a very strict keto diet. Things like low-carb tortillas or other low-carb items that may contain a small amount of added sugar are viewed as being ok on a lazy keto diet. Following a lazy keto approach also means that you can consume higher carbohydrate items so long as you are sticking to your carbohydrate goal of about 20-30 grams of carbs per day. If you are sticking to that number, then you will likely be able to stay in ketosis if you know what foods work best for your body.

Remember that this version of the keto diet is likely not best for beginners until you have a thorough understanding of how your body reacts to certain foods and you understand what foods are high in carbs and will throw you out of ketosis, and which foods are high in fat and should be added liberally to your diet. The lazy keto diet is more of a long-term approach for someone who wants a little more flexibility but still wants the benefits of eating low-carb.

What is the Dirty Keto Diet?

The dirty keto diet is yet another version of the ketogenic diet that involves eating some foods that may not necessarily be deemed “healthy” so long as you stick to the proper macronutrient breakdown of the strict keto diet. This means that so long as you are getting your 70% of calories from fat, 25% from protein, and 5% from carbs, it doesn’t matter where those macronutrients come from. This version of the diet is pretty much giving you permission to eat junk food so long as it is low in carbs.

There is one big problem with the dirty keto diet. While things like sausage, bacon, and other fried foods are ok once in a while, long-term and everyday consumption of these foods can lead to inflammation. Many people may also feel digestive upset after eating these foods which can make this diet not sustainable. You will also miss out on important vitamins and minerals you would get from a standard keto diet where you would be eating dark leafy greens and healthy fats. While you may lose weight on the dirty keto diet by simply restricting your carbohydrate intake, you most likely won’t experience some of the other benefits the strict keto diet has to offer like improved skin health, better sleep, and a reduction in cravings for sugar.

While this diet may be appealing due to convenience, it is not something you would want to follow long term as it definitely comes with some health risks.

Which Version Should You Try?

If you are interested in starting a ketogenic diet, you may be wondering what version you should try. To get started, it is recommended that you start with the traditional strict keto diet until you are completely comfortable with this new way of eating and how your body will respond. With time, you will know what foods are keto-friendly, what foods make you feel the best, and which to stay away from. At that point, you may decide to go for a “lazier” approach and skip some of the macronutrient calculations. The most important thing is to focus on getting nutrient-dense low-carbohydrate foods into your diet that are going to fuel your body best. Try to steer clear of fried and processed foods, and if you do enjoy these, do so sparingly.

Start with the more rigid strict keto diet and decide from there what is going to work best for you, your body, and your lifestyle.

Lazy Keto VS Strict Keto VS Dirty Keto

Sure that could pass if you are doing lazy keto. << Insert sarcasm and judgement.

How many times have you been in a facebook group and have someone post “is this keto?” only to see the above response?

If you’ve been involved in the keto community for a while, you know there’s a lot of controversy and debate around the topic of “what is keto” and what isn’t. Every forum and page is rife with this sort of comment.

Well, I’m here to hopefully shed some light on why this is a constant battle, so you can make the decision on which ‘style’ of Keto is right for you.

First, let’s look at what each version of Keto might look like so you can work out which one is going to work for YOU.

Strict Keto or Clean Keto

Strict Keto or Clean Keto is, for some people, the ONLY way to tango. There are no variations, it is an all or nothing kind of approach.

It is strictly, 100%, on plan, no cheats days, no substitutions and no compromise.

People who practice the Strict Keto way of eating (WOE) get their foods only from “clean” sources.

We are talking about local, organic, grass fed beef. Organic veggies. Cage-free, soy free, free range, royally treated, gold encrusted eggs.

Strict Keto eaters also often avoid dairy as it can be inflammatory for many people.

Strict Keto can often mean meticulously tracking macros and avoiding processed foods of any kind. No more Quest bars if you’re on this bandwagon guys.

This style of Keto can work really well for those who have experienced IBS, PCOS and health problems relating to carbohydrates. I write about PCOS and Keto further here if this affects you.

In my experience, it seems to suit people who have an ‘all or nothing’ personality more than most people.

I talk a bit more about this in my article about The 4 Tendencies and Diet – How your personality can affect your keto success.

These people are generally the Upholder personality type, meaning once they are convinced of something there is no swaying them and they can stick to a plan 100%.

The downside is, this can often lead to judgement of people who are not as strong willed or who might need a bit of coaching and support along the way. It can also be a pretty expensive way to eat in the long run.

I suspect that a Strict Keto diet is the most beneficial to our health overall, but it can be quite difficult to stick to in the long term in my experience. I also love my dairy…

A typical day for Strict Keto

A typical diet for Strict Keto might look something like this. This is obviously just a simple example to give you an idea.

Breakfast Fasting, OR free range, nitrate free bacon and scrambled eggs

Lunch Chicken and salad, dressing of cold pressed olive oil and lemon juice

Dinner Salmon, broccoli and asparagus cooked in olive oil or coconut oil

Snacks N/A – generally avoided


Lazy Keto is probably the most common, easiest to follow version of Keto.

This style is best for those who want to see the surface results of the ketogenic diet like weightloss and energy levels, but don’t want to devote every second and dollar to strict keto.

Lazy keto tends to involve keeping your ingredients mostly whole and clean, and usually not tracking anything outside of carbs.

People doing lazy keto might not be AS concerned about grass fed beef vs. “regular” beef.

They also may use packaged dressings that are simply low carb; actions which often cause some raised eye brows from the Strict Keto eaters.

They keep their daily carbs under 20g of net carbs a day, but often don’t track calories. This tends to be one of the more popular forms of keto. You have the strictness required to see fast results, but you wont tear your hair out obsessing over every little detail.

The downside of Lazy Keto is that you usually hit a ceiling on the benefits you see.

You will often get a flatter stomach, lose body fat and feel better overall, however I know from my own experience that as you get closer to a goal weight range you need to tighten up your belt if you want to… tighten up your belt further.

Sorry, couldn’t help the lame joke…

This often sees Lazy Keto people start to review what else could be causing them to hold on to the last few kgs to reach their goal weight.

A typical day for Lazy Keto

Here’s what a typical day of eating Lazy Keto style might include. You’ll notice more dairy and and other foods that Strict Keto would consider a no-no,

Breakfast Bacon and Scrambled Eggs made with cream, or Bulletproof coffee using butter

Lunch Chicken and salad with store bought mayonnaise, cheese and almonds or deli meats

Dinner Steak with butter drenched broccoli, cauliflower cheese bake

Snacks Keto Brownies


Of all the different types of keto, this is by far the most controversial. This is the one that really gets those keto groups riled up and angry. Choose your facebook groups and forums carefully if you are doing this style of Keto, or be prepared to feel the same.

Dirty keto is essentially not concerned about ingredients and only concerned about carb intake and macros.

Basically it is the ‘If It Fits Your Macros (IIFYM)’ version of keto, so if it keeps your carbs where they need to be, and you are in ketosis, then you are doing it right.

This means you could be eating processed protein bars, pre-packaged foods, take away food. As long as it fits your macros and you are in ketosis then you are winning at it.

The downside of Dirty Keto, and to a lesser degree Lazy Keto, is that it does not acknowledge inflammatory foods. As inflammation is linked to more and more diseases and health concerns, I personally don’t think it is something I can ignore for my own health.

A typical day for Dirty Keto

Here’s what a typical day of eating Dirty Keto style might include. You’ll notice plenty of packaged foods and take away.

Breakfast Quest Oatmeal Bar and Bulletproof Coffee

Lunch McDonalds Quarter Pounder with no bun, Coke Zero

Dinner Rotisserie chicken, coleslaw, low carb beer

Snacks Quest Cookie


Which style of Keto is right?

Really, it’s about which is right for YOU. And right means sustainable, helps you reach your goals – not just weight loss goals but overall health goals

The Keto diet WORKS but it’s only going to work if it is something you can do for the rest of your life.

I am strong believe on eating as many vegetables as possible, and most people find once they are keto adapted, they tend to lean towards fresher foods anyway.

Eating packaged foods, baked good replacements etc isn’t the end of the world.

Because here’s the thing – just like veganism and vegetarianism, this is a food choice. You are choosing what you put in your body, according to your own health goals and lifestyle.

We are not FORCED to keep our carbohydrates low, even if it is better for our health.

We are not allergic to carbs and most of us are not allergic to preservatives or food colours, so this is a choice like anything else.

I say to those who are unsupportive or judgemental (or down right rude) to people doing Lazy/Dirty Keto – every vegan probably looks at your diet the same way you look at Lazy keto.

Bear that in mind and approach every question with the kindness and acceptance you would like to be given yourself. We are all on our own journeys here.

My journey?

I revolve between all 3 styles.

Most days, I am strict keto with some dairy.

On weekends, I relax a bit and will enjoy some lazy or even dirty keto meals. You will find recipes to suit every style of keto in my repertoire, so really it is up to you to choose.

What style of Keto do YOU do? Comment below!


Keto Plates

There is a lot of conflicting information on the Internet. You’ll be hearing some bad advice from self-proclaimed Keto experts. They lose 10 pounds and automatically they know everything. You’ll also hear some good advice, but you might not know how to filter it out against all the bad.

From someone who has logged over 2,000 hours of Keto or food-related research and reading, let me tell you what Keto really is…

Keto is simple. It’s:

  • No sugar. This includes lactose (so no milk or yogurt), as well as “natural” sugar (fructose), i.e. no fruit (except a few occasional berries)
  • No wheat or grains/rice/corn/beans/legumes/lentils/pasta
  • No starchy veggies/potatoes
  • Nothing processed or invented in a lab by man (like vegetable oils or artificial sweeteners)
  • Eat nothing that can spike your insulin, your blood sugar, or cause inflammation in your body (which is basically everything above)
  • Get your meat/eggs from naturally raised environments (grass-fed beef, wild caught fish, free-range eggs, etc), ideally organic
  • Stay under 20g net carbs (carbs minus fiber) per day and keep your protein moderate (.6g to 1g x lean body weight ).

If you follow these simple instructions, then congratulations, you’re eating keto.

There are people who can stay in Ketosis, but they don’t necessarily eat “Keto.” Will they lose weight? Yeah probably. Will they heal their bodies? Probably not, or at least not to the anywhere near the level they are capable of if they ate real keto. The stricter you follow a ketogenic lifestyle, the healthier you’ll be. Eating from the middle orange category shown below should be rare to never especially if you are 1) trying to lose weight, or 2) trying to heal a sickness or disease. Reserve these for occasional (like twice a year) treats if you must. Obviously never eat from the Red.

Some people will argue that the term Keto is anything that keeps you in ketosis, but they fail to understand the origin of the diet before making such comments. You can eat “low-carb” and be in ketosis, but it’s not necessarily the actual Keto diet, which is a diet of healing and training your body to be the best it can be.

To heal your body or lose weight, stay in the Green below. It’s that simple.

Strict Keto vs Low-Carb Pie-Chart. Keto Foods, Low-Carb non-Keto Foods, and non-Keto foods

Keep in mind that SUGAR has MANY alias names. Companies purposely put several different types of sugar in their products in order to trick you. A common one is maltodextrin, which actually is WORSE for you than sugar, yet companies put it in sugar-free products claiming to be sugar-free when they are not (and our lovely government allows it, because newsflash: they don’t care about you; They care about money). Dextrose is another common one.

I recommend reading the book “Sugar has 56 names“.

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Dirty vs clean keto

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