What is Clean Keto Vs Dirty Keto Diet

5 min read
What is Clean Keto Vs Dirty Keto Diet

Are you doing the Keto Diet or thinking about it? 

Did you know that there are different types of Keto – such as Clean Keto, Dirty Keto and Strict Keto?

Well, there are different variations of the keto diet depending on what best suits you! Strict Keto, Dirty Keto or Lazy Keto.  Keto has become super popular because of the fact that you can still lose weight whilst eating junk food.  But that’s just a small part of it.  

List of Keto Weight Loss Shakes | Stay at Home Mum


So the Ketogenic Diet has been popular for a while now. In the last 5 years, it’s become a widely popular diet with thousands of people having great success in weight loss and improving their health overall. The Keto Diet isn’t just good for losing weight, it also helps to increase energy levels, gives you a clearer, less foggy brain and it can even improve your athletic function if you are into sports.

So, different versions of the diet have emerged to best suit someone depending on their values, budget and time! 

What actually is the ‘Keto’ diet? 

The Ketogenic Diet is also known as the ‘Keto’ diet originated from the 1920s as a medical approach to treating epilepsy. The diet is essential ‘Low-Carb High Fat’.  By reducing carb intake to between 20 – 50 grams of carbs per day and increasing the number of proteins and fats, the body will turn into a metabolic state called ‘Ketosis’. 

Ketosis is where the body switches from using glucose for energy to burning fat 24/7.

With the reduction of carb intake, the liver will produce ‘Ketones’ which act as fuel for the body especially the brain. 

Studies have also suggested that the ‘Keto’ diet can aid in suppressing appetite and also help with cravings. 


| Stay at Home


Typically, someone on a Keto diet will enjoy foods such as meats, seafood, vegetables that grow from the ground, cheese and natural oils. 

It’s easy to see how it would be appealing! Bacon and eggs as a way of dieting doesn’t sound so bad! 

The Strict Keto Diet: 

The strict keto diet is the more traditional way of doing Keto. It’s recommended to limit carb intake to only 20 – 50 grams per day, with the remainder of your daily intake being split between proteins and fats. 

It does involve closely tracking what you are eating, with food tracking apps. It’s also even recommended that you check to see if your body is actually in ketosis by testing either your pee, blood or breath! 

This version of the Keto diet isn’t time-friendly, or easy on the wallet! But, it is probably the most efficient way to do Keto diet and see results. You are less likely to unknowingly make mistakes as you are so closely tracking what you are eating! 

it’s also about using high quality Keto-friendly products. An example would be only selection 100% grass-fed beef! So choosing minimally processed foods. It isn’t just about having butter or versions of a fast-food burger. It’s about having homemade meals with fresh meat and vegetables. 

This type of diet understandably can be overwhelming and time consuming, but if you are someone who is on a mission and is goal oriented – then it could work great for you! 

KETO FOOD LIST 512x1024 1 | Stay at Home

The Dirty Keto Diet: 

Dirty Keto, is a great option for beginners to the Keto way! 

Basically, a Dirty Keto Diet involves still keeping your carb intake between 20 – 50 grams and well, that’s it. 

So you can eat foods that may not be considered ‘healthy’ as long as you stick to your carb intake. It doesn’t involve testing for ketosis or food tracking. So this option is pretty convenient and can make it a bit nicer on the wallet. 

But, it can be easy to stuff it up. So there is the risk of either having too much sugar, carbs or calories so as long as you keep a rough idea of what you are eating – you should be okay. 

This is a great option offering a simple transition, it’s flexible and doesn’t feel so much like a “diet”. 

The Lazy Keto Diet: 

Lazy Keto Diet is pretty similar to the Dirty Keto Diet, except you are aiming to have more good, healthy, minimally processed foods and cutting down on refined sugars in your food. So it isn’t about aiming to make keto versions of fast food burgers, but making conscious healthy choices on what to eat. But not stressing so much about 

It’s a simplified version of the strict Keto diet that doesn’t involve testing or intensely tracking your intake. 

As long as you make sure you don’t go over 20 – 50 grams of carbs per day, you can consume proteins and fats in whatever ratio you want to. 

Lazy Keto a good option if you are considering doing Keto long term. 

Keto Shakes: 

Keto shakes and supplements are a great way if your time-poor, want to get your carb-fat-protein-macro ratio right. Check out the below article for our recommendations on Keto Shakes.

Our Keto Shake Recommendation:

ketologic 1 | Stay at Home

Find a Stockist here>

Great Keto Recipes and Articles:

Changing your diet doesn’t need to feel like torture! It’s possible to find a diet that works for you and achieve results.

What version of Keto do you think would work for you? 

Clean Keto Vs Dirty Keto | Stay at Home Mum

About Author

Natalie Wilton

Freelance SAHM Writer, Disability Support Worker, Mum to 4 kids, Founder of Freedom Equestrian (Disability Horse Riding), Gympie local and online shop...Read Moreping guru. Loves horses and helping people save money. Read Less

Ask a Question

Close sidebar