Immense fat loss without strenuous exercise? Elevated energy levels and increased focus without carb cravings? Yes, please! Keeping an ultra-careful check on your macronutrients? No, please!
Are you one of those people who want to avail the benefits of a keto diet but don’t have the self-restraint or time to actually go through one? If yes, a lazy keto diet may be just what you want.
But what is lazy keto? Lazy keto is a much simpler and less restricting alternative to a traditional keto diet. Although you may still need to keep a check on your carbohydrate intake, you have flexible room for fat and protein.
This makes lazy keto a much easier and less complicated way of cutting carbs and shedding some weight.
What is Lazy Keto?
Ketogenic diets started in the 1920s as a specialized medical approach for treating epilepsy. Since then, several variations of this diet have cropped up as strategies for weight loss, and lazy keto is one of them.
The orthodox keto diet requires an individual to monitor their macronutrient intake thoroughly and stick to a restricting, high-fat diet that is very low in carbs. This eating pattern allows limited amounts of protein.
The primary objective behind the traditional keto diet is to induce ketosis, a metabolic state where the body utilizes fat as the primary fuel source without carbohydrates.
In contrast to the strict limitations of the traditional keto diet, lazy keto is literally what it sounds like: a lazier version of the orthodox ketogenic diet.
The traditional keto restricts carb intake to about 10% of the total daily calorie consumption: about 20-50 grams per day for a majority of keto dieters. However, a lazy keto does not impose these strict barriers, allowing you to blur the lines between protein and fat intake.
However, lazy keto limits your net carb intake to less than 20 to 50 grams daily but allows a flexible eating pattern regarding fat or protein. This means that you do not need to strictly check the number of calories, protein, and fat you take in a day.
A lazy keto diet typically allows low-carb food options such as fish, meat, non-starchy vegetables, and full-fat dairy but restricts high-carb food intake such as potatoes, bread, sugary snacks, and certain fruits.
This flexibility makes the lazy keto diet a less tedious version of the typical keto diet. It is essentially a less arduous compromise, as not having to monitor each aspect of your food intake can prove troublesome. It can also save time and energy by relaxing the keto dieter.
Most people find a lazy keto diet easier to follow over the long term because of its flexibility.
Even though a lazy keto diet does not limit protein and fat intake, it does not mean you cannot attain ketosis. Although the chances may be less than the traditional keto, you can attain ketosis by sticking to low sugar and carb intake.
Let us categorize the primary differences between lazy keto and strict keto.
Net Carbohydrate Intake
Traditional keto: Under 50 grams per day, or 5-10% of your total daily calorie count
Lazy keto: Under 50 grams per day, ideally under 20 grams
Read: Are Rice Cakes Keto Friendly?
Fat and Protein Intake
Traditional keto: A moderate amount of protein (about 10-20% of your total calorie count) and large amounts of fat (70-80% of your total daily calories)
Lazy keto: No restrictions
Read: Is Beef Jerky Keto Friendly?
What foods should you eat on Lazy Keto?
The most suitable thing to do to prepare yourself for a lazy keto diet is to understand your low-carb foods. It's recommended to build your lazy keto diet on minimally processed whole foods as opposed to processed foods.
Although you can remain within your allowed carb limit even after eating unhealthy processed foods, you may put your health at risk of a macronutrient and fiber deficiency.
A low-carb, whole-foods-based lazy keto diet can boost your energy levels, overall health, and well-being and allow you to lose weight if you follow it correctly. Let us take a look at the best minimally processed, nutritious, real foods you can eat when on a lazy keto diet.
- High-Quality Meat: Pork, lamb, beef, steak, bacon, mince, sausages
- Seafood and Fish: Cod fillets, salmon, mackerel, haddock fillets, tuna
- Seeds: Chia, sunflower, flax, pumpkin, hemp, sesame
- Nuts: Brazils, walnuts, almonds, pecans, hazelnuts
- Healthy Oils: Flaxseed, coconut oil, avocado, olive
- Full-fat dairy: Greek yogurt, milk, butter, hard cheese, heavy creams
- Low-carb Vegetables: All vegetables grown above the ground, leafy green vegetables
- Low-carb Fruits: Strawberries, watermelon, avocado, blackberries, raspberries
- Unsweetened Drinks: Tea, sparkling water, coffee
- Store Cupboard: Tomato puree, almond flour, vinegar, mayo, coconut flour, olives
What foods should you avoid on a Lazy Keto Diet?
- Sugary Foods: Desserts, cereals, biscuits, maple syrup, cakes, honey, pastries, ice cream, sweetened yogurt
- High Sugar Fruits: Apples, pineapple, banana, pears, oranges, grapes, mango
- Starchy Foods: Pasta, muesli, bread, rice, granola, potatoes, oats, chips, cereals, crisps, crackers, bagels
- Grains: Barley, wheat, bulgur, rice, buckwheat, oats
Is Lazy Keto and Dirty Keto the same thing?
It is common to use the names “lazy keto” and “dirty keto” interchangeably. Although they're quite similar, they're not the same.
The dirty keto diet does not impose any other requirements other than limiting carbohydrate intake for ketosis induction. Therefore, you don't need to worry about what you eat if you remain under the 50 grams per day carb restriction.
Lazy keto differs from dirty keto in this one aspect, as you can eat cheeseburgers from McDonald’s (without the bun) all day, and it still wouldn’t disturb your dirty keto diet if you stay within the carb limit.
Is Lazy Keto Healthy?
Lazy keto can be healthy, but it's not as straightforward as simply losing the carbs in your diet and expecting a miracle. Although the word “lazy” comes in this eating routine’s name, it's not the way you should approach it if you want to stay healthy.
Although you may be able to have diet drinks, highly processed foods, and low-carb junk foods within the 50gram carb limit in one day, doing so does not necessarily mean you are eating healthy.
Sticking to such a diet may render you deficient in some crucial macronutrients, such as minerals and vitamins, making it difficult for your body to work optimally.
Your food intake may also lack the essential fats, protein, and fiber, which can make you feel hungry even after eating, and thus more prone to reaching out to unhealthy foods.
Therefore, if you want to stick to a low-carb diet while staying healthy, it's essential to opt for nutrient-dense whole foods that would not make you deficient in the long run.
Whole foods are generally rich in micronutrients, have robust anti-inflammatory properties, promote gut health, and are full of fiber, thus adding to better long-term health.
Benefits of Lazy Keto
Easier To Follow In The Long Run
A traditional keto diet is full of restrictions and calculations and, thus, can be quite hard to stick to. A lazy keto diet imposes fewer restrictions and the need for calculation, making it a lot easier to follow in the long run.
The added flexibility can help you attain and sustain your weight goals.
Prompts Fat Loss
Although lazy keto does not restrict fat and protein intake, it does limit carb consumption. Low-carb intake decreases insulin circulation in the body, prompting the body to use the stored body fat for energy. This allows fat loss.
Low-carb diets are widely known for reducing appetite. This is because high-carb diets cause fluctuations in your blood sugar levels, which promotes hunger.
Extensive studies corroborate the notion that low-carb dieters can reduce their calorie intake because of naturally suppressed appetite.
Enhanced Blood Sugar Control
Carbohydrates increase blood glucose levels more than fat and protein. Therefore, managing your carb intake can play a vital role in reducing your blood sugar levels, offering a stabilized energy stream throughout the day.
Disadvantages of Lazy Keto
Lower Chances Of Attaining Ketosis
Since lazy keto does not require a strict measurement of your protein and fat intake, the chances to attain and maintain ketosis are considerably lower than the traditional ketogenic diet.
Increased Chances of Nutritional Deficiencies
A traditional keto diet focuses on clean eating, whereas a lazy ketogenic diet offers higher protein and fat intake flexibility.
Although this flexibility is beneficial in some aspects, it can also lead to nutritional deficiencies as a person on a keto diet may not consume various unprocessed, whole low-carb food options.
May Cause Weight Gain
Although it is implausible, an unmeasured diet may result in unintentional weight gain, especially if you base your diet on processed foods. Irrespective of the source, you may gain weight if your calorie intake exceeds output.
Lazy Keto Meal Inspiration
Following a lazy keto diet does not mean you need to buy loads of different ingredients and completely change your meal plan to fit your carb intake. A lazy keto meal can be as simple as the following sketch:
- Choose a protein source: Any meat, poultry, or fish
- Choose a fiber source: Salad, green leafy vegetables, or any vegetables grown above the ground
- Choose a fat source: Olive oil, cream, cream cheese, avocado, seeds, nuts
You can also choose your desirable spices or herbs to spice up your meal
- Indian: Cumin, chili, spring onions, garam masala, cumin, coriander
- Mediterranean: Parsley, garlic, thyme, oregano, chili, basil, dill
- Mexican: Coriander, chili, paprika, oregano, cumin
- Thai: Spring onion, lemongrass, lime, coriander, cumin, chili
Who Is the Lazy Keto Diet for?
Lazy keto diets are highly suitable for people who wish to lose weight but cannot keep a check on all their macronutrients. Since the lazy ketogenic diet offers more flexibility than a traditional keto diet, it is a suitable compromise.
The less limiting approach may also suit those who make big meals for a large family or who like to eat out occasionally.
However, the lazy keto diet’s flexibility may not always allow ketosis induction. Therefore, it may not be as effective in promoting weight loss as a traditional keto diet.
Additionally, individuals not keeping track of their macronutrients are less likely to develop a carb deficit, which is crucial for ketosis.
In some cases, lazy keto may allow people to attain a carb deficit by prompting them to exchange unhealthy high-carb foods with options lower in calories and higher in nutrition.
It is pivotal to consume a nutritious diet even when on keto, as restrictive diets can become the potential cause of several long-term health implications.
Keto diets can also lead to short-term symptoms such as constipation, headaches, nausea, light-headedness, and decreased exercise tolerance.
You can consult with a medical professional or registered dietitian to ensure that a particular keto diet is suitable for your health. This step is significant for those with a health condition, such as diabetes or cardiovascular disorders, or who are under regular medication.
The lazy keto diet is a much less limiting option than the traditional keto diet, highly suitable for individuals who cannot monitor their macronutrient intake.
A less restricting diet such as lazy keto can help individuals reduce their carb intake, potentially losing weight.
However, such restrictive diets can also lead to nutritional deficiencies. So, it is wise to consult with a medical professional or registered dietitian to determine if a particular diet is suitable for you or not.
Now that you know the answer to “What is lazy keto,” it is time you rethink your eating and dieting choices!