What are the 3 Types of Keto, and Which is Better?

The ketogenic diet is a high fat, low carb diet with many proven health benefits, but did you know there are different types of keto? 

The main three types of the keto diet include clean keto, dirty keto, and lazy keto. They differ in food quality, macros, and calorie intake. However, all three try and follow the golden rule of the ketogenic diet; to keep you in ketosis. 

This post will give you all the details about these three types of keto and help you decide which one fits your lifestyle better, so keep on reading!

What’s the difference between Clean, Dirty, and Lazy Keto? 

Here’s everything you need to know about the three types of Keto.

• Clean keto: Strict, amazing health benefits. Clean keto prioritizes high-quality ingredients and whole foods; tracking macros and calorie intake is critical for following a clean ketogenic plan.

• Dirty keto: Relaxed but works. Dirty keto prioritizes tracking macros, but you also eat whatever you want as long as within your macro limits.

• Lazy keto: No rules as long as you stay in ketosis. Lazy keto is the most relaxed version of the ketogenic diet. Follows the keto protocols; high fat, low carb, but no other standards. No macro tracking. No calorie intake tracking.

So which one is better?

All three types of keto have health benefits, including weight loss. 

They all promote ketosis, the state in which your body begins using its fat as fuel, helping you lose weight. 

But, clean Keto is the most sustainable and beneficial form of the Keto diet. 

Whether you are looking for weight loss or overall health, a clean keto diet will give you better and faster results than a dirty or lazy keto diet. 

What is Clean Keto?

Clean keto focuses on eating healthy, unprocessed, high-quality fats such as avocado and coconut oil.

Also, clean keto prioritizes nutrient-rich food such as organic, grass-fed meat, pasture-raised eggs, and non-dairy products. 

Getting at least 30% of your fats from monounsaturated fats such as olive oil and avocado oil is recommended.  

Health and nutrition professionals recommend getting at least 15% of your protein from high-quality, wild-caught fish such as salmon.

A clean keto diet can help you lose weight faster than other types of the keto diet; it also increases energy levels and improves your overall health.

Clean Keto cheat Sheet:

Fats 

• Olive Oil
• Macadamia nut Oil
• Avocado Oil
• Coconut Oil (unrefined)

Dairy

(Hard Aged cheeses)

• Aged Gouda
• Aged swiss
• Sheep Cheese
• Goat cheese

Nuts 

• Macadamia Nuts
• Pecans

Proteins 

• Lean Red meat (grass-fed/organic)
• Salmon (wild-caught)
• Sardines
• Oysters
• Shellfish
• Shrimp
• Eggs (Free Range or Pasture raised )

Veggies

• Steam vegetables 
• Rhubarb ( triggers gut motility)
• Artichoke
• Asparagus

Fruit

• Avocado(1 per day)
• Raspberry (1/4 cup)
• Blackberries(1/4 cup)
• Strawberries ( 1/2 cup)

Liquids

• Water
• Green Tea
• Black coffee
• Apple Cider Vinegar

Snacks

• Chomps sticks
• Okra (high Vit. K) 
• Olives (antioxidants) 
• Seaweed 

What is Dirty Keto?

Dirty Keto is all about the macros. 

You can eat whatever you want if you eat within a ketogenic limit and keep track of your macros (70%fat, 25%protein, 5%carb). 

The goal of dirty Keto is to eat a high-fat, low-carbohydrate diet but with less focus on the quality of the food.

When practicing dirty keto, make sure to keep your carbohydrate intake below 50g. 

Dirty Keto includes processed foods and the use of artificial sweeteners as well. 

Can You Lose Weight on Dirty Keto? 

Eating a dirty keto diet is still healthier than the standard American diet, which contains lots of refined carbohydrates, grains, and sugar. 

You can lose weight on a dirty Keto, although not as quickly and efficiently as a Clean keto diet.

However, dirty Keto may not be as sustainable as the clean keto diet.

In a Dirty Keto plan, over 50% of the fats usually come from dairies, such as Heavy cream, butter, half and half, and cheese.

The high dairy intake on Dirty Keto leads to inflammation and may also stop the weight loss process.

The Cons of Dirty Keto:

• Slower weight loss
• Acne
• Dehydration
• Bloating
• cravings
• Less sustainable
• Fewer nutrients and vitamins
• Low-quality processed foods
• Inflammation

Dirty Keto Cheat sheet:

FATS

• Refined butter
• Refined oils
• Trans fats

PROTEINS

• Fast food burgers ( no bun)
• Fast-food chicken 
• Low-quality fatty red meat
• Low-quality fish
• Regular Eggs

Dairy

• Processed cheese
• Cream cheese
• Yogurt
• Milk 
• Heavy Cream
• Butter

Artificial sweeteners

• Stevia
• Splenda

SNACKS

• Peanut butter
• Pork Rinds
• Processed Keto chips
• Keto bars
• Keto Ice creams
• Keto Bread

What is Lazy Keto? 

Lazy Keto is a keto diet without any set standards. 

Lazy Keto includes a random amount of low-quality, processed fats, proteins, and dairy products, with no boundaries on macros or daily calorie intake.  

You’re pushing all the boundaries with lazy keto as far as possible.

Lazy Keto could include the intake of limited amounts of sugar and carbs, as long as it does not kick you out of ketosis. 

Can You Lose Weight With Lazy Keto?

Although initially, you may lose some weight with lazy keto. The weight loss will likely not be sustainable because you will not be able to stay in the state of ketosis long term. 

The low quality of the food on lazy keto and having no set boundaries for calories or macros intake makes achieving any positive long-term results unlikely. 

Lazy Keto Cheat Sheet:

Fats:

• Soybean oil
• Vegetable Oil
• Hydrogenated fast
• Margarine
• Refined butter

Protein

• Protein shakes
• Beyond beef
• Fast food proteins like wings or burgers
• Low-quality meat
• Low quality or fast food eggs

Dairy

• Low-quality cheese
• Milk
• yogurt

Takeaway

So, which is the best form of the keto diet? Although all three forms of the Keto diet can somewhat keep you in ketosis, clean Keto is the way to go. Suppose you are looking for the fastest and healthiest weight loss and overall health-promoting option. Clean Keto is the most sustainable form of the keto diet and doesn’t require any particular products or supplements. Give it a try and see how you feel – you may be surprised at just how good you can feel when in ketosis! Have you tried clean Keto? What was your experience like?