Keto Diet is usually followed for weight loss and it makes people restrict their intake of carbohydrates. But not all find it easy to follow, so a new version of the keto diet, “Lazy Keto diet” promises to be easy to follow.
This version is found because people find it hard to process the tracking of food for the Keto diet. They find it difficult to maintain over a long period of time.
The lazy keto diet is a variation of the traditional ketogenic diet. This has become popular as it is less restrictive but still offers benefits.
Here you can find what is Lazy Keto, its benefits, drawbacks, recommended foods, and who should try it.
What is Lazy Keto?
For people who are less aware of the keto diet, it is a diet that is very low in carbohydrates, high in fat, and moderate in protein. It puts the body into a state of ketosis where the body uses broken-down fat instead of carbohydrates for energy. So that the fact does not accumulate in the body and does not make you have fat in the body and gain weight.
LAZY KETO is a less restrictive version of the traditional high-fat diet, a low-carb diet. This limits your daily net carb intake between 20 and 50 g per day.
The advantage is you are only going to keep the carbs in check and not going to worry about calories in lazy keto, I’m like the strict keto diet where you have to track protein, fat, and carbs you intake.
It is an excellent entry into the ketogenic diet more than following a strict keto diet. If you’re looking to ease yourself for a long time, this will be perfect as it is just a simple version of the diet.
This is the type of diet that hardly feels like a diet since you are really only counting net carbs.
The reason you need to track carbohydrates is that it is the most important component for achieving ketosis. He ain’t going to Simply eat less than 50 grams of carbs per day which is agreed by experts to produce a mild state of ketosis, weight loss, and glycemic control.
Simply, by eating four slices of whole-grain bread a day, you will get 50 grams of carbs. Meat, fish, dairy products, and non-starchy vegetables are a few low-carb foods and the key components of a lazy keto diet.
You will still drop pounds because of the restricted carbohydrate and sugar intake. So even though you won’t be in ketosis, you will feel direct benefits that will improve in days including weight loss and reduced cravings.
What to remember when following a lazy keto diet?
First of all, you need to determine your lazy keto net carbs limit. You can use a macro calculator to do this. Then read labels to determine the number of net carbs in your food. Start by cutting out processed and refined carbs like white bread, sugar, and pasta. And focus on consuming whole unprocessed carbs like fruits, and vegetables, and healthy fats like olive oil, avocados, and nuts
Always make sure to eat when you feel hungry and then stop when you feel full. Make sure that you are getting enough protein which is essential to maintain muscle mass.
Do not worry too much about daily food choices, but pay attention to your eating habits and make changes if you notice gaining weight.
Benefits of Lazy Keto
When following a lazy Keto, you can find several potential benefits including weight loss, reduced cravings, and mental clarity improvement.
The main reason people follow a lazy keto diet is to lose weight, therefore by reducing their carb intake, their bodies will be forced to burn stored body fat for energy. So this process can lead to weight loss. This also may help to reduce inflammation which is a natural process that helps your body to fight infection and heal injuries.
It also improves mental clarity because ketones are the type of molecule that is produced when your body breaks down fat for energy. So this can cross the blood-brain barrier and provide energy to the cells in the brain while improving mental clarity and cognitive function.
This may also have other health benefits like improved blood sugar control and reduced risk of heart disease.
This is easy to stick to with fewer restrictions and less tracking required. Also, it feels easier to maintain over the long term and helps you achieve the results you want and sustain them.
Drawbacks of Lazy Keto
Sometimes lazy keto diet can be a disadvantage to some people. Because lazy Keto does not track the protein and fat you are consuming. So without doing it, you will be unlikely to be consistent in Ketosis.
It can also lead to nutritional deficiencies. Because a strict Keto will encourage clean eating but in lazy Keto, it has more flexibility because the only true restriction is carbs. So if you are not eating a wide variety of whole unprocessed low carbs food, you can be at risk of micronutrient deficiencies.
Sometimes it could cause weight gain because when you have a lack of focus on a wide diet, it could lead to unintentional weight gain, especially if you fill up on processed foods. if the calorie intake is higher than the output, you will gain weight.
Being aware of common drawbacks can help you be prepared with a plan for these common issues, so they don’t deter you.
Lazy Keto food list
To set yourself up for a lazy keto diet to be successful, the best thing you can do is to know the low-carb foods.
The lazy keto diet is better to be based on minimally processed whole foods while limiting the other processed foods. You could stick to your carb limit while consuming unhealthy processed foods, but this could put you at risk of micronutrient deficiency.
To lose weight, whole Foods based on low carbs are best and they boost your overall health and well-being.
What foods to eat?
Here is a list of foods to eat,
- High-quality meat
Beef, chicken, pork, lamb, poultry, steak, bacon, mince, sausages, and eggs.
- Fish & seafood
Salmon, tuna, cod/haddock fillets, mackerel
- Low-carb veggies
Leafy greens and veggies are grown above ground
- Low-carb fruits
Avocado, blackberries, raspberries, strawberries, watermelon
Almonds, brazils, hazelnuts, pecans, walnuts
- Full-fat dairy
Butter, greek yogurt, heavy creams, milk, hard cheese
- Nuts Seeds
Flax, Chia, hemp, sesame, sunflower, pumpkin
- Healthy oils
Olive, avocado, flaxseed, and coconut oil
- Store cupboard
Vinegar, tomato puree, mayo, olives, almond flour, coconut flour
- Unsweetened drinks
Tea, coffee, sparkling water
What foods to avoid?
Rice, flour, quinoa, oats, pasta, noodles, baked goods
- High-sugar fruits
Bananas, Pineapple, kiwis, oranges, peaches
- Starchy vegetables
Corn, potatoes, squash, beets
- Beans and legumes
Red, kidney, chickpeas, lentils
Cake, cookies, brownies, ice cream, pastries, sweetened yogurts, biscuits, and cereals.
White sugar, brown sugar, honey, maple syrup, agave
- Sugary drinks
Fruit juice, soda, sweetened tea
How to start lazy keto?
If you are ready to start a lazy keto diet, there are 3 steps that you can follow to set yourself up for success and maintain a healthy and nutritious balanced diet.
Starting your Keto diet by cutting the net carbs under 50g can be hard when you do it at once, so it is best if you can adapt to such a lifestyle gradually.
Before taking the food intake, take some time to familiarize yourself with low-carb foods and also the high-carb foods you’ll need to avoid. To make it easier, you can take printouts, bookmark recipes, or start to build a shopping list of low-carb foods.
When you get prepared, it will be easy for you to follow. A few weeks of spending on making simple low-carb swaps to your daily meals without the pressure of tracking the carbs, and eases the transition.
Familiarise with carrot and courgette noodles, Baked aubergine crisps, Sweet potato, cauliflower rice, Lettuce wraps, and nutrition.
Track the intake of carbs
If you feel ready to get into the Lazy Keto diet, then start tracking your carb intake. It includes a net carbohydrate intake of less than 50g per day. When starting, do it on the higher end and see how you feel, and then gradually reduce further.
You only need to pay close attention to the net carb count, although you will need to input all of the ingredients of your meals. You can track your carbohydrate intake using apps.
A few weeks after on lazy keto, you might prefer to eyeball your macros, rather than having to track everything thoroughly. Once you get into the habit of knowing and eating the foods that contain carbs and discovered your go-to meals, it is possible to maintain your new low-carb way of eating without tracking.
Consider protein, fat, and fiber
Lazy keto focuses on carbs alone. Also, it is about being mindful of a plate that is balanced. It is the key to feeling your best and protecting your long-term health. The Protein helps to avoid hunger and maintain muscle mass whilst you’re losing weight.
Fiber is required for healthy digestion and gut health. Fat is a main source of energy when there are fewer carbs. On a daily basis, eating enough amounts of them all is the key to your lazy keto success.
Who should not follow?
A lazy keto diet is about encouraging to intake of reduced carbohydrates while increasing the diet quality for overall health and wellness. Everyone is unique and should consult a health professional when trying to optimize their nutrition.
If you are following a ketogenic diet for health or medical-related purposes that needs to sustain ketosis, then a lazy keto approach likely doesn’t provide the structure you need.
Before following a keto diet and if you are implementing it for medical reasons, make sure to always talk with your healthcare provider about how to best follow a keto diet. The lazy keto diet may not be right for pregnant or breastfeeding women.
If you notice any unwanted side effects from following a ketogenic diet including a lazy keto, then you should consider making changes to your diet. It may not be the restricted carbs that are the issue but that you are under-consuming protein or calories.
Who should try it?
If you are one who does not want to track all your macronutrients, then you can follow a lazy keto diet, which is an easier option than the strict Keto diet. Those who like to eat out or cook larger meals for a family can follow this less restrictive approach.
A Lazy keto diet does not always induce ketosis and it may not promote weight loss as effectively as the traditional keto diet. But a person who does not track all of their macronutrients may also be less likely to create a calorie deficit, which is necessary for weight loss.
In some cases, lazy keto might help people reach the calorie deficit by encouraging them to replace unhealthy higher carbohydrate foods with more nutritious and lower-calorie options. They also should ensure that they consume all the essential nutrients they need for health.
Restrictive diets, such as the keto diet and lazy keto diet, can potentially lead to long-term health consequences. And in some cases, the keto diet can also lead to symptoms in the short term. These may include nausea, headaches, lightheadedness, constipation, and a reduced tolerance for exercise.
By speaking with a doctor or registered dietitian, a person can check whether a diet is suitable for them. You can check with a healthcare professional first as it is particularly important for those taking medication or living with a health condition, such as diabetes or heart disease.
Lazy keto is not like the strict Keto diet so it is a less restrictive option for people who do not wish to track all their foods and macronutrients. This could help someone lower their carbohydrate intake and potentially lose weight.
Also, you should note that restricting any food group could lead to nutritional deficiencies. Therefore, people should speak with a healthcare professional before starting a diet, particularly if they have a health condition.
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