Lazy Keto: Does It Work For Weight Loss?

Lazy keto is a less restrictive and simpler version of the ketogenic (keto) diet. Unlike the strict keto diet, which requires meticulous tracking of macronutrients, lazy keto only requires limiting carbohydrate intake to 10% or less of daily calories, or under 20-50 grams per day. This means that adherents can be more flexible with their protein and fat intake without the need for constant tracking. The goal of both keto and lazy keto is to help the body enter ketosis, a metabolic state where fat is burned for energy instead of carbohydrates. However, due to the relaxed nature of lazy keto, it may be difficult to reach and maintain ketosis. Lazy keto is often used for weight loss and can be an attractive option for those who find the traditional keto diet too restrictive or time-consuming.

What foods can you eat?

The lazy keto diet is a less strict version of the ketogenic (keto) diet, which involves eating no more than 20 grams (g) of carbohydrates per day. Unlike the original keto diet, you don't have to track your calories, fat, or protein intake.

Meat and Poultry

Meat and poultry are good sources of protein and are allowed on the lazy keto diet. This includes beef, pork, chicken, turkey, and deli meat.

Fish and Shellfish

Fish and shellfish are also rich in protein and healthy fats. Examples include salmon, trout, tuna, shrimp, lobster, and crab.

Eggs

Eggs are a versatile and nutritious food that can be included in the lazy keto diet. You can prepare them in various ways, such as fried, scrambled, or hard-boiled.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats and can be easily incorporated into the diet. Some options are peanuts, tree nuts, sunflower seeds, and nut and seed butters.

High-Fat Dairy Products

High-fat dairy products, such as butter, cream, and most cheeses, are allowed. However, milk and flavoured yogurts should be limited.

Low-Carb Vegetables

Non-starchy, low-carb vegetables are encouraged. This includes leafy greens, broccoli, tomatoes, onions, bell peppers, cucumbers, and zucchini.

Healthy Oils

Healthy oils, such as extra virgin olive oil, avocado oil, flaxseed oil, and nut oils are good choices for adding healthy fats to your meals.

Unsweetened Beverages

Water, coffee, and tea are allowed on the lazy keto diet. However, it is important to avoid sugary drinks and fruit juices.

Fruits

When it comes to fruits, choose low-carb options such as berries (strawberries, blueberries, and blackberries) in small portions. Other fruits like bananas, apples, oranges, and mangoes should be limited due to their higher carbohydrate content.

Full-Fat Dairy

Full-fat dairy products such as butter, cheese, and cream are allowed. However, milk and yogurt, especially flavoured varieties, should be limited.

Grains

While grains are typically restricted on keto diets, brown rice and quinoa are some lower-carb options that can be included in the lazy keto diet.

Healthy Fats

Avocados, coconut oil, olive oil, and nut oils are excellent sources of healthy fats and can be freely consumed.

Protein

Lean meat, fish, pork, and poultry are good sources of protein and can help you meet your daily protein requirements.

What foods should you avoid?

The lazy keto diet is a less strict version of the ketogenic (keto) diet. While the traditional keto diet requires careful tracking of macronutrients, the lazy keto diet only requires restricting carbohydrate intake to 10% or less of daily calories. This means that a person does not need to track their fat and protein intake.

Dairy

• Milk
• Yogurt

Fruits

• Apples
• Bananas
• Mangos
• Melons
• Oranges
• High-carb fruits, such as grapes and pineapple

Grains

• Bread
• Breakfast cereals
• Crackers
• Pasta
• White rice
• Wheat
• Oats
• Buckwheat
• Barley

Legumes

• Dried beans
• Lentils
• Peas

Starchy Vegetables

• Corn
• Peas
• Potatoes
• Sweet potatoes

Sugary Drinks

• Energy drinks
• Fruit juices and fruit drinks
• Soda
• Sports drinks

Sweets

• Cake
• Candy
• Cookies
• Ice cream
• Desserts
• Pastries

In addition, it is important to avoid refined carbohydrates and foods with added sugars, such as white pasta, rice and bread, cakes, biscuits, sweets, sugar-sweetened drinks, packaged breakfast cereals, snack bars, ready-made meals, and sauces with a high sugar content.

What are the benefits?

The lazy keto diet is a less strict version of the traditional ketogenic (keto) diet. It is designed to be easy to follow and is often used for weight loss. While the classic keto diet involves carefully calculating your intake of calories, carbs, fat, and protein to achieve ketosis, lazy keto is far less restrictive. Here are some of the benefits of the lazy keto diet:

Weight Loss

Lazy keto can help promote weight loss. It helps reduce sugar and insulin levels, leading to decreased cravings and hunger. Insulin is a hormone that encourages fat storage, so by lowering insulin levels, the body is encouraged to use stored body fat for energy, resulting in fat loss. A study published in 2020 supported these findings, showing that a very low-carbohydrate diet led to three times more visceral fat loss than a low-fat diet.

Simplicity and Sustainability

The lazy keto diet is less restrictive and easier to follow than the traditional keto diet, making it more sustainable for many people. With lazy keto, you only need to restrict your carbohydrate intake to 10% or less of your daily calories, which is typically around 20-50 grams per day. You don't need to track your fat or protein intake, making it a simpler and more attractive option for those who don't want to count every gram of food they consume.

Improved Energy Levels

Many people report increased energy and mental clarity when following the lazy keto diet and entering ketosis. Ketosis is a metabolic state where the body burns fat for energy instead of carbohydrates. This can lead to steadier energy levels throughout the day.

Improved Blood Sugar Control

Lazy keto may help improve blood sugar control, especially in individuals with type 2 diabetes. By reducing carbohydrate intake, you can help stabilize blood sugar levels, as carbohydrates have a more significant impact on blood glucose levels than protein and fat. Research suggests that the keto diet may help manage blood sugar and reduce the risk of associated complications such as eye, heart, and kidney disease.

Reduced Food Cravings

The keto diet has been shown to control appetite and reduce food cravings. You may feel more satisfied after meals and snacks, making it easier to avoid unhealthy foods and achieve a calorie deficit, which is necessary for weight loss.

While lazy keto offers these potential benefits, it's important to note that it may not induce ketosis as effectively as the traditional keto diet due to the lack of strict tracking of macronutrients. Additionally, the long-term effects of lazy keto are not well studied, and there may be potential health risks associated with long-term adherence to the diet. It is always recommended to consult with a healthcare professional before starting any new diet.

What are the drawbacks?

The lazy keto diet is a less strict version of the ketogenic (keto) diet, which involves eating no more than 20 grams of carbohydrates per day. While the classic keto diet requires careful tracking of calories, fat, and protein intake, the lazy keto diet only requires tracking carbohydrate intake. This makes it a more appealing and sustainable option for those who find the traditional keto diet too restrictive or time-consuming. However, there are several drawbacks to the lazy keto diet:

Drawbacks of the Lazy Keto Diet:

May not lead to ketosis:

Lazy keto may not lead to ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. Ketosis is the goal of the keto diet, and many of its potential health benefits are attributed to this state. To reach ketosis, one must not only restrict carbohydrates but also monitor their intake of protein and fat. On lazy keto, where only carbohydrates are tracked, one may consume too much protein or fat, preventing the body from entering ketosis.

Potential nutritional deficiencies:

Lazy keto restricts many nutrient-rich food groups, including fruits, starchy vegetables, grains, and legumes. This restriction may make it difficult to obtain essential vitamins, minerals, and fiber, leading to nutritional deficiencies over time. A well-balanced diet that includes a variety of foods from all food groups is essential for overall health and meeting nutrient requirements.

Lack of long-term research:

There is a lack of long-term research specifically on the lazy keto diet. While some studies have been conducted on similar diets, such as the classic ketogenic diet and modified Atkins diet, the long-term effects of lazy keto are unclear. There are concerns that this high-fat diet may negatively impact heart health over time, despite any weight loss achieved.

Potential weight loss plateau:

While lazy keto may lead to initial weight loss, it is possible to hit a weight-loss plateau. As the body loses a significant amount of weight, the metabolism slows down, and fewer calories are burned. To continue losing weight, further restriction of carbohydrates may be necessary, which may become unsustainable.

Potential health risks:

The lazy keto diet may have long-term health risks. Restricting carbohydrates can lead to constipation, fatigue, insomnia, and other symptoms associated with the "keto flu." Additionally, consuming most of your calories from fat may increase the risk of heart disease. Furthermore, a diet high in animal protein and low in plant-based foods may increase the risk of colonic disease.

Individual differences:

Every individual's body reacts differently to diets. What works for one person may not be as effective for another. It is important to listen to your body and adjust your diet accordingly. Consulting with a healthcare professional or registered dietitian is crucial before starting any new diet, especially for those with existing health conditions or taking medications.

In summary, while the lazy keto diet offers a more flexible and simplified approach to the traditional keto diet, it is important to be aware of the potential drawbacks and long-term effects. Restricting any food group can lead to nutritional deficiencies, and not achieving ketosis may reduce the effectiveness of the diet for weight loss and other health benefits. Consulting with a healthcare professional can help ensure that the diet is safe and suitable for your individual needs and goals.

How do you start?

So, you want to try the lazy keto diet? Here's how to get started:

First, it's important to understand the basics of the lazy keto diet and how it differs from the traditional keto diet. Unlike the strict keto diet, which involves meticulously tracking your macronutrients, lazy keto is a more relaxed approach. The only rule you need to follow is to limit your daily net carbohydrate intake to under 20-50 grams. That's about 5-10% of your total calorie intake if you eat a 2,000-calorie diet. You don't need to worry about tracking your calorie intake, fat intake, or protein intake.

Before you begin, it's a good idea to spend some time familiarising yourself with the low-carb foods you can eat and the high-carb foods you need to avoid. Print out lists, bookmark recipes, and start building a low-carb shopping list to make the transition easier.

When you're ready to start, you can begin tracking your carb intake using an app like MyFitnessPal. Keep in mind that the goal is to eat no more than 20-50 grams of net carbs per day. In addition to limiting your carb intake, it's important to ensure you're getting enough protein, fibre, and healthy fats. A simple way to remember this is to think PFF (Protein, Fibre, Fat) when planning or cooking a low-carb meal.

• Meat and poultry: beef, pork, chicken, turkey, and deli meat
• Fish and shellfish: salmon, trout, tuna, shrimp, lobster, and crab
• Eggs: fried, scrambled, hard-boiled, or any other type
• Nuts and seeds: peanuts, tree nuts, sunflower seeds, and nut and seed butters
• High-fat dairy products: butter, cream, and most cheeses
• Low-carb vegetables: leafy greens, broccoli, tomatoes, onions, and many others
• Healthy oils: extra virgin olive oil, avocado oil, flaxseed oil, and others
• Unsweetened beverages: water, coffee, and tea
• Some fruits: berries, avocados, lemons, and limes, in small portions

Remember to avoid or limit high-carb foods such as bread, pasta, rice, potatoes, sugary snacks, starchy vegetables, high-sugar fruits, processed foods, and sugary drinks.

It's important to note that the lazy keto diet may not be suitable for everyone. Before starting any new diet, it's recommended to consult with a healthcare professional or a registered dietitian to ensure it aligns with your health goals and needs.

Frequently asked questions