Dirty Keto: What is it and what should you know

The term ‘dirty keto’ refers to when someone decides to follow the keto diet but does not pay attention to or manage the type of fat they are in-taking. This method of doing keto, the fool’s gold way, usually causes the person to consume too many omega-6 fats which will cause inflammation throughout the body. The key, we believe, to minimizing poor choices is to understand what each of the major fats do for you and how much to consume of each.

Omega Fats:

Each Omega fat has its own benefit and potential shortfall. With that said though Omega-6 is the only one of the omega fats which is commonly over consumed in the American diet due to the prevalence of vegetable oils.

Omega-3 fats are primarily found in fish, chia seeds, walnuts, and grass-fed beef and dairy products. Omega-3 is beneficial to the body by providing the body with nutrients which assist with brain, heart, and metabolic benefits. Omega-3 is also an essential nutrient as our bodies cannot create Omega-3 within the body so the only source of acquiring it is through consuming products containing Omega-3 fats.

Omega-6 fats are primarily found in nut and vegetable oils, nuts, and seeds. Omega-6 is beneficial to the body by providing the body with nutrients which assist with energy and immune response. It is important to note though that the ratio of Omega 6 to Omega 3 is currently believed to be best at a ratio of 10:1 or less. The current western diet though tends to strike the ratio at 50:1 or worse. When ratios become this high (or higher) the benefits of Omega-6 are greatly reduced and inflammation begins to take over the body. Omega-6 is also an essential nutrient that your body cannot produce, but consume in moderation.

Omega-9 is a non-essential nutrient found primarily in nuts and olive oil. While Omega-9 is not an essential nutrient to the body as the body can produce it, intake of the fat is not detrimental to health. In fact, some studies show that consuming Omega-9 fat helps fight LDL cholesterol and helps improve insulin sensitivity among those with diabetes.

Medium Chain Triglycerides: MCT

MCT oils have been shown in various studies to  promote a reduction in weight, improve blood sugar management, and body composition.

The reason why MCTs are unique in the fat family for their benefits is due to the unique process within the body that MCTs utilize. Two of the three components that create MCTs are C8 and C10. These two compounds are quickly converted from fat to energy within the body as both can be processed by the liver and do not require the intestines for processing. The energy produced by C8 and C10 are ketones and these ketones are a more efficient and longer lasting fuel source for the body than glucose. Since the ketone bodies present a longer lasting energy source they’ve been shown in studies to both increase satiety between meals and reduce the consumption of food at the following meal after taking a MCT oil.

To be your healthiest, you need to follow the plan right!

If you want to begin on the keto journey or any fat-first diet plan they key is to get your fat from the correct sources. To a certain degree a normal vegetable oil might as well be sugar water for your body as the high amount of omega-6 fatty acids will just cause your body to become inflamed. Focus on getting your fat calories from omega-3 and MCT oil and trust that your omega-6s will come at the correct amount if you dedicate yourself to MCT and omega-3 consumption. Through this focus you can find your own perfect solution to the keto plan that is right for you.