
What's the Difference Between Dirty and Clean Keto?
Clean keto focuses on nutrient-dense foods, while dirty keto includes highly processed items. To achieve the best weight loss results, choose clean keto, which provides more essential micronutrients needed for good health.
The ketogenic (keto) diet is a very low carb, high fat diet that has recently grown in popularity due to its proposed health benefits.
Many people follow this eating pattern to promote weight loss and manage type 2 diabetes.
Dirty and clean keto are two types of this diet, but it's not always clear how they differ. Thus, you may want to know more about what each one entails.
This article addresses the main differences between dirty and clean keto.
What is clean keto?
Clean keto focuses on whole, nutrient-dense foods. It puts more emphasis on food quality than the traditional keto diet, which comprises no more than 50 grams of carbs per day, a moderate protein intake of 15–20% of daily calories, and a high fat intake of at least 75% of daily calories.
Restricting carbs puts your body into ketosis, a metabolic state in which you start burning fat for energy instead of carbs.
This may lead to several potential health benefits, including weight loss, reduced blood sugar levels, and even a lower risk of certain cancers.
Clean keto consists mainly of whole foods from quality sources, such as grass-fed beef, free-range eggs, wild-caught seafood, olive oil, and non-starchy vegetables.
High-carb foods, including grains, rice, potatoes, pastries, bread, pasta, and most fruits, are severely restricted or banned.
Clean keto also minimizes your processed food intake, though it can still be eaten in moderation.
What is dirty keto?
Although dirty keto is still low in carbs and high in fat, its food sources are often not as nutritious.
While you can technically attain ketosis and garner some of the keto diet's benefits using this approach, you may miss out on several key nutrients and increase your risk of disease.
Contains processed foods
Dirty keto is also called lazy keto, as it allows for highly processed and packaged foods.
It's popular among individuals who want to achieve ketosis without spending lots of time prepping clean keto meals.
For instance, someone on dirty keto might order a double bacon cheeseburger without the bun instead of grilling a grass-fed steak and making a low carb salad with a high fat dressing.
Dirty keto meals are often high in sodium. For people who are sensitive to salt, high sodium intake is associated with high blood pressure and an increased risk of heart disease.
Processed foods are also likely to have far more additives and fewer micronutrients your body needs. What's more, they are associated with several adverse health effects, including weight gain, diabetes, overall mortality, and heart disease.
Moreover, the added sugars in many processed foods may prevent you from reaching and maintaining ketosis.
May lack micronutrients
Dirty keto foods are lacking in vitamins and minerals that your body requires.
By choosing processed foods over nutritious, whole foods, you may become deficient in micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K.
While these nutrients can be obtained from supplements, studies suggest that your body digests and utilizes them better from whole foods.
What are the main differences?
The dirty and clean versions of the keto diet differ vastly in food quality.
Whereas the clean keto diet focuses on high fat, nutritious, whole foods — with only the occasional processed item — the dirty version allows for large quantities of packaged convenience foods.
For example, people following clean keto fill up on non-starchy vegetables like spinach, kale, broccoli, and asparagus — while those on dirty keto may eat very few veggies at all.
Dirty keto also tends to be significantly higher in sodium.
Generally speaking, it's best to avoid dirty keto due to its adverse long-term health effects, such as an increased risk of disease and nutrient deficiencies.
Hashtags

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles


WebMD
an hour ago
- WebMD
Sinus Headache … Or Is It?
For many years, I thought I had all the headaches of the rainbow. Migraine? Yes. Tension? Absolutely. Sinus? Without fail. Add in the headaches you get during a major bout with a cold, flu, or COVID, and I pretty much thought I had a degree in headaches. My medicine cabinet also represented the many treatments for any type of headache on any given day. I often smiled, knowing I would have something to barter in the apocalypse. I'd be the medicine woman trading Tylenol PMs for bread! Now let's be clear, I've been that chick! From an early age, I was the one who (when I was old enough to do so) had headache medication for anyone who needed it. I felt valuable being able to help someone escape a pain that I was all too familiar with. This system has made me a little scattered when planning, especially for travel. I've had to make sure I have my prescription migraine medication, some type of painkiller for a 'regular' headache, some sinus headache medication if we're talking March through early June, and then again in late September through early November. Right when the fall allergy season ends, I'm armed with headache medication for the cold and flu season. I'll also improvise when I need to. In the past, if I'd been caught off guard with what I believed to be a sinus headache, I'd take a Tylenol and then some generic sinus medication or do a neti pot. The goal was to attack it from the side if I couldn't attack it head-on. But as things commonly go with me and migraine, I learned something new recently that blew my mind. I was speaking to a neurologist about migraine (shout-out to Dr. Paul Mathew), and he said, 'You know, many people will think they're having a sinus or tension headache when it's actually a migraine.' Wait, what?! You mean all of these years, I've been walking around with an entire drugstore in my purse for no reason? But being a natural skeptic, I had to look it up myself. Sure enough, studies show that 90% of self-diagnosed sinus headaches are migraine attacks. I hate to be known as someone who follows the crowd, but dang it, I've been living in that 90%! For years, I wondered why traditional sinus medications would do nothing for my sinus headaches. I'd up the dose, I'd switch brands. I'd take a steam shower. I'd do all the things! Still, my 'sinus' headache would hang around for days. I'd be miserable. I'd call out of work sometimes. I'd be bedridden for days sometimes. I hated the spring. All along, I was dealing with a migraine. Honestly, I should have known. I mean, I had the classic migraine symptoms – sensitivity to light, nausea … oh, the nausea! I used to walk around God's green earth telling other people that my sinus headaches felt 'a lot like a migraine.' It's almost funny now. Almost. Beyond sounding very headache illiterate, the worst part of it all was that I was delaying my treatment. I was suffering for days sometimes, never once glancing at my migraine medication. But if you've been confused like me about how sinus and migraine headaches are different, don't feel bad. It seems they can have similar symptoms and triggers. Changes in weather and seasons can trigger both migraine attacks and sinus headaches. Both can have pain behind the eyes. Both can have a runny nose and watery eyes. It's no wonder most of us get it wrong when it comes to these types of headaches. The same nerves are involved in the face, mouth, jaw, head, and sinuses. But I've been reading that sinus headaches are pretty rare. We're nose-deep in allergy season where I live. Thankfully, I'm not in a place where yellow pollen covers the cars anymore, but the dry (sometimes dusty) air can kick up all kinds of allergens. All I know is I used to hate the spring and all its flowery-ness. I would gear up for days – sometimes weeks – of what I now know are migraine attacks. But as the old folks say: 'When you know better, you do better.' Now, when I feel a migraine attack coming on, I will treat it as such … and quickly! After all, there are roses to smell and long days to enjoy.


WebMD
an hour ago
- WebMD
How Aging Affects Your Gut
With age comes wisdom. But it also comes with some not-so-welcome developments, like more moments of forgetfulness, more aches and pains – and, often, more digestive woes. Here are some of the most common issues and what you can do to feel better. Constipation Most people will experience constipation at one time or another. But as you age, it can happen more frequently. Your digestive tract may start to move more slowly, and waste that sits in your intestines for too long can dry out and become hard to pass. You may also be taking more medications, some of which could cause constipation. Being less active and drinking fewer fluids both increase the likelihood, too. What to do: Be sure you're staying well-hydrated, getting exercise, and including fiber-rich foods in your meals and snacks every day. If you're still having trouble, ask your doctor about trying a daily fiber supplement like psyllium or a laxative. Food Intolerances Are there foods you happily ate in the past that are now giving you grief? Production of some digestive enzymes can decline with age. For instance, older adults tend to make less lactase, the enzyme that breaks down the lactose in milk, so you may not tolerate dairy products as well. It's even possible to develop celiac disease (the inability to digest gluten) and food allergies as you get older. What to do: Jot down what you eat and drink as well as your symptoms for a couple of weeks to see if you can spot patterns. Always see your doctor if you think you're experiencing allergic symptoms such as vomiting, hives, or itching. Heartburn Muscle tone can weaken with age, and that includes the sphincter between your stomach and esophagus. When that valve weakens, acid from the stomach can splash up into the esophagus and cause the telltale burning sensation. If you've gained weight with age, that ups your risk of heartburn, too. What to do: Eat smaller, more frequent meals instead of a few large ones (an overfull belly can cause that sphincter to become relaxed). Take an after-meal walk and avoid eating right before bed. Pay attention to whether any of these trigger foods may be bothering you: caffeine and carbonated drinks, alcohol, spicy or greasy foods, chocolate, mint, tomatoes and tomato products, and citrus fruits.


Associated Press
an hour ago
- Associated Press
GeoVax Highlights Broad Cross-Protective Immunity of Multi-Antigen COVID-19 Vaccine Candidates at Keystone Symposia
Preclinical Studies Demonstrate Durable Protection Against SARS-CoV-2 Variants, Including Omicron XBB.1.5, Driven by T-Cell Responses ATLANTA, GA - June 9, 2025 ( NEWMEDIAWIRE ) - GeoVax Labs, Inc. (Nasdaq: GOVX), a clinical-stage biotechnology company developing immunotherapies and multi-antigen vaccines against infectious diseases and solid tumors, today recapped two scientific poster presentations delivered at the Keystone Symposia on Vaccinology: Horizons Across Disease, Demography and Technology, held June 4–7, 2025, in Washington, D.C. The presentations, titled MVA-Vectored Multi-Antigen COVID-19 Vaccines Induce Protective Immunity Against SARS-CoV-2 Variants Spanning Alpha to Omicron in Preclinical Animal Models, and GEO-CM04S1 Vaccine Candidate Maintains Potent Cross-Reactivity Against Original SARS-CoV-2 B.1 and Omicron Subvariant XBB.1.5, were delivered by Drs. Pratima Kumari and Amany Elsharkawy, respectively, members of GeoVax's scientific team and its collaborators, during the June 5 and June 6 poster sessions. The presentations spotlight the Company's Modified Vaccinia Ankara (MVA)-vectored COVID-19 vaccine candidates, GEO-CM04S1 and GEO-CM02, and their ability to induce durable, cross-reactive immunity against SARS-CoV-2 variants in preclinical animal models. These studies underscore the immunologic breadth, durability, and cross-variant protection of GeoVax's multi-antigen design strategy, especially important for addressing variant evasion and suboptimal immune response in vulnerable patient populations. Key Findings from Studies GEO-CM02 Study – Poster #1050 - Presenter: Dr. Pratima Kumari, GeoVax Scientist This presentation detailed findings for GEO-CM02, a multi-antigen MVA-based vaccine expressing the spike (S), membrane (M), and envelope (E) proteins. GEO-CM04S1 Study – Poster #2047 - Presenter: Dr. Amany Elsharkawy, Georgia State University Scientist This study evaluated the immunogenicity and protective efficacy of GEO-CM04S1, an MVA-vectored vaccine co-expressing spike (S) and nucleocapsid (N) proteins, in a K18-hACE2 mouse model. Mice were challenged intranasally with either the original B.1 strain or the Omicron XBB.1.5 subvariant. 'These experimental findings document the value of inducing broadly specific immune responses to protect against evolving SARS-CoV-2 variants,' said Mark Newman, PhD, Chief Scientific Officer of GeoVax. 'We believe the use of multi-antigen vaccines could provide significant benefit by limiting the need to continually update COVID vaccines and by limiting the need for yearly booster doses.' GeoVax's MVA vaccine platform is designed to address gaps in pandemic preparedness and public health resilience, with lead vaccine candidate GEO-CM04S1 currently being evaluated in multiple Phase 2 clinical trials for COVID-19. About GEO-CM04S1 GEO-CM04S1 is a synthetic next-generation, multi-antigen MVA-vectored COVID-19 vaccine co-expressing spike (S) and nucleocapsid (N) antigens, designed to induce both broad antibody and T-cell responses. It is being evaluated in three ongoing Phase 2 clinical trials: About GeoVax GeoVax Labs, Inc. is a clinical-stage biotechnology company developing novel vaccines against infectious diseases and therapies for solid tumor cancers. The Company's lead clinical program is GEO-CM04S1, a next-generation COVID-19 vaccine currently in three Phase 2 clinical trials, being evaluated as (1) a primary vaccine for immunocompromised patients such as those suffering from hematologic cancers and other patient populations for whom the current authorized COVID-19 vaccines are insufficient, (2) a booster vaccine in patients with chronic lymphocytic leukemia (CLL) and (3) a more robust, durable COVID-19 booster among healthy patients who previously received the mRNA vaccines. In oncology the lead clinical program is evaluating a novel oncolytic solid tumor gene-directed therapy, Gedeptin(R), having recently completed a multicenter Phase 1/2 clinical trial for advanced head and neck cancers. The Company is also developing GEO-MVA, a vaccine targeting Mpox and smallpox. GeoVax has a strong IP portfolio in support of its technologies and product candidates, holding worldwide rights for its technologies and products. For more information about the current status of our clinical trials and other updates, visit our website: Forward-Looking Statements This release contains forward-looking statements regarding GeoVax's business plans. The words 'believe,' 'look forward to,' 'may,' 'estimate,' 'continue,' 'anticipate,' 'intend,' 'should,' 'plan,' 'could,' 'target,' 'potential,' 'is likely,' 'will,' 'expect' and similar expressions, as they relate to us, are intended to identify forward-looking statements. We have based these forward-looking statements largely on our current expectations and projections about future events and financial trends that we believe may affect our financial condition, results of operations, business strategy and financial needs. Actual results may differ materially from those included in these statements due to a variety of factors, including whether: GeoVax is able to obtain acceptable results from ongoing or future clinical trials of its investigational products, GeoVax's immuno-oncology products and preventative vaccines can provoke the desired responses, and those products or vaccines can be used effectively, GeoVax's viral vector technology adequately amplifies immune responses to cancer antigens, GeoVax can develop and manufacture its immuno-oncology products and preventative vaccines with the desired characteristics in a timely manner, GeoVax's immuno-oncology products and preventative vaccines will be safe for human use, GeoVax's vaccines will effectively prevent targeted infections in humans, GeoVax's immuno-oncology products and preventative vaccines will receive regulatory approvals necessary to be licensed and marketed, GeoVax raises required capital to complete development, there is development of competitive products that may be more effective or easier to use than GeoVax's products, GeoVax will be able to enter into favorable manufacturing and distribution agreements, and other factors, over which GeoVax has no control. Further information on our risk factors is contained in our periodic reports on Form 10-Q and Form 10-K that we have filed and will file with the SEC. Any forward-looking statement made by us herein speaks only as of the date on which it is made. Factors or events that could cause our actual results to differ may emerge from time to time, and it is not possible for us to predict all of them. We undertake no obligation to publicly update any forward-looking statement, whether as a result of new information, future developments or otherwise, except as may be required by law. Company Contact: [email protected] 678-384-7220 Investor Relations Contact: [email protected] 212-698-8696 View the original release on