When you’re starting the keto diet, it is confusing because of all the different variations. The keto diet can be customized any way you want to as long as you keep your carbohydrates low.
But which type of keto is right for you? Three types of keto diets commonly used by many are the standard, lazy, and dirty keto diet.
The Keto diet type you pick depends on how strict you want your diet to be, your lifestyle, and the types of foods you like.
Keto Diet Types- Standard
The standard keto diet is also known as “clean” keto and is the most common keto diet referenced by research journals and recommended by doctors. It is a very low carb diet with moderate amounts of protein, and a high amount of fat.
Clean keto follows a ratio of macros that consists of the following: 70% fat/ 20% protein/ 10% carbohydrates. This translates to between 20-50 grams of carbs per day.
The ultimate goal of any of the keto diet types is to get into ketosis and stay in ketosis for increased weight loss. The standard keto diet is considered the “gold standard” for jumpstarting ketosis!
Those who started the standard keto diet and are in ketosis reported an incredible side effect- More energy!
Foods eaten on the standard keto diet are considered clean foods loaded with fiber, vitamins, and minerals to aid a healthy body and weight loss. While this version of the keto diet includes nutrient-dense foods, the price tag for those foods tends to be heavier than keto foods for the lazy or dirty keto diets.
This keto diet is perfect for anyone who is just starting with the keto lifestyle! Clean keto allows you to learn how to track macros, count calories, cook, and eat foods with high-quality “clean” nutrients. But it isn’t for everyone!
For many, the standard diet is too restrictive and doesn’t allow the dieter the comfort of having more selectivity with different foods. However, if you are the type of person who loves to count macros, calories, and meal planning then this diet is for you!
Some people love complete control over every aspect of their diet and you get that with standard keto.
The standard keto diet does require more concentration and effort to maintain. To help with this, get a macro app tracker for your phone or tablet!
Lazy Keto Diet
The lazy keto diet is another variation of the standard keto diet. Since clean keto is very restrictive for many people, dieters are now raving about lazy keto!
What makes this keto diet lazy is that you only track your carbohydrate intake. As long as your carbs stay below 50 grams per day you don’t have to worry about tracking macros.
Lazy keto gives you the freedom to eat a wider variety of foods and is perfect for anyone who lives a busy life.
Although you can still do plenty of meal planning with this keto variation, you don’t need to if you don’t want to. You can eat ready-made keto items that are still low in carbs and more budget-friendly. If you don’t want to cook after a busy day at work, simply order a cheeseburger from McDonald’s and eat it without the bun!
But there are a few drawbacks to the lazy keto diet. While you don’t need to track any macros other than carbs, you still need to be aware of the calories you consume. It is possible to maintain or even gain weight with a lazy keto diet if you’re not careful.
Amazing keto foods like fat bombs are highly addictive, but will add extra calories to your daily calorie intake if you’re not careful!
Another drawback that’s not talked about enough is that when you eat less nutrient-dense foods with a lazy or dirty keto diet, you may experience stomach discomfort in the form of constipation, stomach cramping, and diarrhea.
This is likely due to the decrease in fiber. When fiber is decreased, the digestive system may lag causing uncomfortable constipation.
In addition, some keto dieters (especially with lazy and dirty keto) experience stomach discomfort and diarrhea.
Dirty keto Diet
As lazy keto and dirty keto are often compared, dirty keto is the complete opposite of the standard or clean keto diet. While clean keto focuses on nutrient-dense foods, dirty keto gives you the flexibility to eat anything you want as long as your carbs stay below 50 grams per day.
This means double bacon cheeseburgers (without the bun), pork rinds, and all the sausage you can eat!
There’s no calorie counting and you are allowed to eat even more of a variety of food than compared to the lazy keto diet. If you love greasy foods, then dirty keto is for you!
But everything in life has a drawback. While dirty keto may sound heavenly and perfect for anyone who wants to eat (almost) anything shy of carbohydrates, those who are genetically predisposed to cardiovascular disease should reconsider. Many dirty keto dieters prefer to eat processed meats which may increase their risk of complications.
It is always best to discuss any major diet changes with your doctor!
Also, remember that because of the lack of nutrient-dense (clean) foods you may experience stomach discomfort.
The keto diet for many is more than a diet, but a way of life! You don’t have to pick one of the keto diet types above and stay on it. The beauty of keto is that a low-carb lifestyle can change your life.
If you started with the standard keto diet and find it too restrictive after jumping into ketosis, try the lazy keto diet instead. No one keto diet fits all! If you love to eat fatty foods and meats like sausage and cheeseburger, then try out the dirty keto diet.
Keto is all about fitting into your preferences and lifestyle. As long as you are keeping your carbs low, you will find the weight loss success you are looking for while still maintaining a high amount of energy to make it through your day!
The big question is: Can you lose weight with the lazy and dirty keto diets? Yes! Give it a try and if you don’t like one keto version, try another one that fits your lifestyle better!