Keto Light: Does It Work?

The keto diet is a high-fat, low-carb diet that has gained popularity in recent years, with celebrities endorsing it and many people adopting it to lose weight. The diet involves drastically reducing carbohydrate intake and eating a high amount of fat and a moderate amount of protein to enter a state of ketosis, where the body burns fat as its primary source of energy. While the classic keto diet is strict and requires careful tracking of calories, carbs, fat, and protein, there are several variations of the keto diet, including the lazy keto diet, which is less restrictive and more straightforward.

One variation that has been gaining attention is Keto Light. Keto Light is a weight-loss supplement that people can take while on the keto diet. It is marketed as an easy way to achieve the benefits of the keto diet without having to follow it strictly. However, there is limited information and research available on the effectiveness and safety of Keto Light.

Before starting any diet or taking supplements, it is important to consult a healthcare professional, especially if you have any health conditions or are taking medication.

What is keto light?

Keto light, or "lazy keto", is a less strict version of the ketogenic (keto) diet. The only rule is to eat no more than 20 grams (g) of carbohydrates per day, or 10% of your daily calories. Unlike the original keto diet, you don't have to track your calories or count other macronutrients like fat and protein.

The goal of keto light is the same as the original keto diet: to help your body enter a metabolic state called ketosis, in which your body burns fat for energy instead of carbohydrates. This can lead to weight loss and improved blood sugar control.

On the keto light diet, you can eat:

• Certain fruits like blueberries, raspberries, and strawberries
• Full-fat dairy like butter, cheese, and cream
• Grains like brown rice and quinoa
• Healthy fats like avocados and coconut, olive, and nut oils
• Non-starchy vegetables like bell peppers, broccoli, cucumbers, and leafy greens
• Nut butter and tree nuts like almonds, cashews, and walnuts
• Lean meat, fish, pork, and poultry

Foods to avoid on the keto light diet include:

• Dairy like milk and yogurt
• Fruits like apples, bananas, mangoes, melons, and oranges
• Grains like bread, breakfast cereals, crackers, pasta, and white rice
• Legumes like dried beans, lentils, and peas
• Starchy vegetables like corn, peas, and potatoes
• Sugary drinks and sweets

What are the benefits of keto light?

The benefits of keto light, or the lazy keto diet, are mostly related to weight loss and blood sugar control. Here are some key advantages of this diet:

Weight Loss

The lazy keto diet is primarily used as a tool for weight loss. By restricting carbohydrate intake, the body enters a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This can lead to significant weight loss, as demonstrated in various studies.

Improved Blood Sugar Control

Keto light may help manage blood sugar levels, especially for people with type 2 diabetes. Lowering carbohydrate intake can lead to reduced blood sugar levels, which may decrease the risk of eye, heart, and kidney disease.

Suppressed Food Cravings and Appetite

Research suggests that the keto diet might control your appetite and suppress food cravings. This makes it easier to reduce calorie intake without feeling hungry, which can aid in weight loss.

Informed Decision-Making

Following the lazy keto diet teaches individuals about carbohydrates and how to identify nutrient-rich options. This awareness can help make balanced and healthy food choices in everyday life.

Other Potential Benefits

While not as well studied, the lazy keto diet may offer additional benefits, such as possibly acting as a mood stabilizer for those with bipolar disorder and reducing epileptic seizures.

It is important to note that the benefits of keto light are similar to those of the traditional keto diet but may be less pronounced due to the less restrictive nature of the lazy keto approach.

What are the risks of keto light?

The keto diet is a high-fat, low-carbohydrate eating plan that can lead to rapid weight loss. However, it is associated with several risks and side effects.

Firstly, the keto diet can cause gastrointestinal issues such as constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly common, potentially due to the body's difficulty in absorbing the high-fat content of foods included in the diet.

Secondly, the keto diet can lead to dehydration, as the body loses more fluid than it takes in. Symptoms of dehydration include dark-colored urine and constipation.

Thirdly, the keto diet has been linked to an increased risk of kidney stones. This is due to the diet's focus on animal-based and high-fat foods, which can increase the amount of calcium and uric acid in the kidneys.

Fourthly, the keto diet can cause vitamin and mineral deficiencies. The diet restricts the intake of fruits, vegetables, and whole grains, which are important sources of essential nutrients. These deficiencies can lead to a variety of symptoms, ranging from mild to severe.

Fifthly, the keto diet may reduce athletic performance. Research has shown that participants performed worse on high-intensity cycling and running tasks after following a ketogenic diet for four days.

Finally, the keto diet can lead to "keto flu," which includes symptoms such as fatigue, nausea, dizziness, and headaches.

In addition to these short-term side effects, there are also potential long-term health risks associated with the keto diet. These include an increased risk of heart disease, fatty liver, and type 2 diabetes.

The keto diet is not suitable for everyone, and people with certain health conditions, such as kidney or liver problems, should avoid it. It is important to consult with a healthcare professional before starting any restrictive diet like the keto diet.

What foods can you eat on keto light?

Lazy keto is a less restrictive version of the traditional keto diet. It is a popular variation of the very-low-carb ketogenic, or keto, diet. It is often used for weight loss and is designed to be easy to follow.

On the traditional keto diet, a person drastically reduces their carbohydrate intake and eats a high amount of fats and a moderate amount of protein to enter a state of ketosis. Lazy keto, on the other hand, only requires restricting carbohydrate intake to 10% or fewer daily calories. This means that a person does not need to track their fat and protein intake.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc. Examples include beef, pork, chicken, and turkey.

Fish and Shellfish

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Shellfish vary in carb count by type, but shrimp and most crabs contain no carbs.

Eggs

Eggs are a healthy protein source with less than 1 gram of carbs and about 6 grams of protein per large egg. They can help increase feelings of fullness. It is important to eat whole eggs, as most of the egg's nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy and Dairy Alternatives

Most types of cheese are very low in carbs and high in fat, making them great for keto. Plain Greek yogurt and cottage cheese are also good options, as they are high in protein and can help decrease appetite and promote feelings of fullness. Cream and half-and-half are also low-carb, high-fat options.

Unsweetened Plant-Based Milk

Unsweetened soy, almond, and coconut milk are keto-friendly. Sweetened options contain too much sugar. Oat milk, even when unsweetened, is too high in carbs.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, and collard greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and fiber and low in net carbs.

Other Non-Starchy Vegetables

Several non-starchy vegetables are low in calories and carbs yet full of nutrients and antioxidants. Examples include broccoli, cauliflower, green beans, bell peppers, zucchini, and squash.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, particularly raspberries and strawberries, are also good options as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also allowed, but choose options with a minimum of 70% cocoa solids.

Healthy Oils

Olive oil, avocado oil, and coconut oil are good choices. Butter and ghee are also carb-free and can be included.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero carbohydrates, fat, or protein, so they are allowed on keto. They have been shown to reduce the risk of cardiovascular disease.

Unsweetened Sparkling Water

Unsweetened sparkling water is a good keto-friendly alternative to soda. It is generally free of sugar or sweeteners and contains no calories or carbs.

What foods should you avoid on keto light?

Lazy keto is a less restrictive version of the traditional keto diet. It involves restricting your intake of carbohydrates to 10% or less of your daily calories, without needing to track fat and protein intake.

Grains

Whole grains such as bread, rice, rye, barley, oats, buckwheat, and quinoa should be avoided. This includes foods like white pasta, bread, and rice.

Starchy Vegetables

Starchy vegetables such as potatoes, sweet potatoes, peas, corn, butternut squash, and parsnips are not allowed.

Fruits

Most fruits are off the table, including bananas, apples, oranges, mangoes, grapes, and most other fruits. Small portions of low-carb berries like strawberries, blueberries, and blackberries are permitted.

Legumes

All types of beans, lentils, soybeans, and chickpeas are forbidden.

Dairy Products

Milk and yogurt, especially flavoured yogurts, are not allowed. However, dairy foods like Greek yogurt and cheese are permitted.

Sugary Foods and Beverages

Cookies, cakes, ice cream, candy, desserts, sugar-sweetened drinks, fruit juices, sports drinks, sodas, snack bars, and chocolate are forbidden. Also, avoid packaged breakfast cereals, ready-made meals, sauces, marinades, and dressings with a high sugar content.

Frequently asked questions