Dirty keto Vs clean keto for weight loss: What is the difference?

The keto diet has been gaining popularity steadily ever since it was introduced. It has become such a widely used name that most of us are familiar with it. However, there are two types of keto diets that are mainly categorised based on the food that is eaten as a part of both. The keto diet is further divided into clean keto and dirty keto. Here is the difference between the two, but before that an introduction to the keto diet

A keto diet limits the consumption of carbohydrates and focuses on using fat as the primary source of energy to fuel the everyday activities of the body. The classic composition of a keto diet is 80-70 per cent fat, 20-10 per cent protein and merely 5-10 per cent carbohydrate. Since carbohydrates in the body reduce significantly, the body uses fat as the primary source of energy. This process is known as ketosis. The body breaks down both dietary and stored fat for fuel, which lead to weight loss.

The clean keto diet is a classic example of the traditional keto diet in which nutrient density of foods, overall food quality and source of food is ascertained before consuming it. A clean keto diet focuses equally on whole foods as well as the ratio of carbohydrates that are being consumed. The sources of fat in this diet is mainly healthy fat like cheese, chicken, lentils, avocado and others.

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A dirty keto diet focuses majorly on the macronutrients' ratio instead of focusing on whole foods. Since the percentage of carbohydrates is limited in a dirty keto diet, dirty keto includes consuming mostly what one feels like eating while maintaining the percentage of carbohydrates. There is quite a low emphasis on the quality of food that is consumed. Occasional cheat days are a common event in dirty keto diets and eating food items like cheese chips, salami, artificial sweeteners, and processed oils are normal. Processed proteins and pork rinds are some food items that can be consumed as a part of a dirty keto diet.

Keto diet improves overall health if it is done in the right manner. The limited consumption of carbohydrates and a balanced intake of macronutrients can help lose weight, in addition to which the keto diet also helps hormonal levels to settle because of the limited sugar intake and can help women who have PCOS. There also have been indications about the keto diet helping with the regulation of blood glucose levels.

The Keto diet proscribes the intake of carbohydrates which also includes starchy vegetables and some fruits. The reduced intake of fibre can lead to constipation and other gastrointestinal issues. Since there is an increased emphasis on the consumption of fats in both dirty and clean keto diets, it is important to keep in mind the risk of hyperlipidemia which can set you up for risks of high cholesterol. If you are cutting out on fruits and vegetables as a part of your diet, then you are putting yourself at risk of nutritional deficiencies. People who are on certain medications should also be wary while consuming a high-fat diet.

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