What is Lazy Keto (Diet)?
The lazy keto diet is a more relaxed version of the traditional ketogenic high-fat and low-carbohydrate diet.
ketogenic dieting was developed in the 1920s to treat epilepsy. Recent variations of this ketogenic diet, such as lazy keto, are now mainstream strategies to lose weight.
The traditional keto diet requires you to track your macronutrients intake and adhere to a very low-carbohydrate, high-fat eating plan that only includes moderate amounts of proteins
It is intended to induce Ketosis – a metabolic condition in which the body uses fat as its main source of energy
As with most ketogenic diets, lazy keto drastically restricts carbohydrate intake. Most people are limited to a carb intake of around 5-10% or 20-50 grams per person, per day
Advantage (Benefit) of Lazy keto
Here are five compelling arguments why you should try the keto diet.
Start Your Keto Journey Easily
The lazy keto diet is an excellent way to ease into keto without tracking what they eat; especially true if this is something new for them! It provides a safe start without all the tracking requirements present on more stringent plans.
Tracking carbohydrates can be an excellent way to increase awareness and help you shed extra weight.
Check your ketone levels using a ketone testing trip and determine whether or not you are in ketosis. Although not necessary on the lazy keto diet, this step could prove highly beneficial.
Even with a high-carbohydrate diet, weight loss is possible.
This amount may be too high if you are struggling with high blood glucose levels and obesity. This amount could also be too much if your weight has become excessive as a result of high blood glucose levels.
Researchers found that restricting carbohydrates without restricting fat or protein contributed to weight loss for obese men and women, with weight losses being greater among the low carb group (which consumed 20g daily) versus those who consumed more of both nutrients simultaneously.
Start lazy keto and you could experience rapid weight loss within just a couple of weeks due to reduced carb intake depleting glycogen stores in muscles and liver cells, helping your metabolism take over faster than before.
This guide may make following a ketogenic diet simpler for you.
In order to maintain long-term diet success, make sure it does not stress or restrict you. Otherwise, giving up will likely happen earlier.
Some individuals enjoy counting calories and proteins, if this is all that keeps you from sticking with keto, consider counting carbohydrates instead.
Regulate Your Blood Sugar Levels
Consuming carbohydrates increases glucose production within your body. Therefore, controlling your blood sugar levels becomes essential to staying in good health.
Problems associated with diabetes or pre-diabetes may pose additional difficulties. Pre-diabetes is defined as blood glucose levels being above normal but not enough to warrant diagnosis of type 2 diabetes.
Losing weight and maintaining normal blood sugar levels are both possible by cutting back on carbs. Research suggests that treating diabetes with medication such as insulin may worsen its condition if weight gain occurs.
Enjoying a variety of keto-friendly foods is possible and requires less precision when planning meals as protein and fat levels don’t need to be kept track of separately.
Choose nuts or meats high in protein for your ketogenic diet. As an example, those aiming for an increased protein intake would favor leaner cuts of steak such as top round and sirloin as well as chicken breast when selecting proteins to include in their meals.
Potential Drawbacks of Lazy Keto
Improper focus can be detrimental when it comes to keto. Below are a few risks associated with lazily keto that you should keep in mind.
- Too Little Fat in Your Diet
Fat is essential in providing energy, increasing vitamin absorption, and aiding the healing process in the body. If there’s too little fat in your diet, however, this could become problematic.
One can quickly come to understand the possible repercussions of failing to maintain adequate levels of body fat.
Vitamin deficiency, slow wound healing, infertility, low energy levels when on Keto and difficulty treating Keto Flu can all be serious problems; in order to ensure that your keto diet does not become too low in fat content, add healthy sources such as avocados, eggs, grass-fed beef, grass-fed milk and fish as sources of healthy fats in your diet.
- It may be too much protein.
For an effective ketogenic diet, protein consumption must remain moderate in order to reach ketosis when coupled with reduced carbohydrates and increased fats intake.
Have you heard conflicting views on protein and ketosis? According to various sources, eating more proteins won’t dislodge you from ketosis – instead it may even enable it. We wrote an article covering this subject!
Others contend that too much protein can interrupt ketone production (*).
As important, it remains necessary to take the following scenarios into consideration:
If you are taking protein for medical reasons as recommended by your physician, for example reversing or managing diabetes. After eating something rich in protein check your ketone levels after indulging – this may give an idea of your personal reaction to different levels.
Active people require more protein. Lifting weights to develop muscle requires additional protein intake; adding more to your diet won’t pose any harm; rather it will provide your body with additional support so you can reach your goals faster.
As in both situations, it would be beneficial to carefully track your protein consumption – this may require additional work on lazy keto.
- Care is needed in weight loss Relying solely on carbohydrates to shed pounds could result in weight loss plateaus.
One reason could be that you’re eating too many calories. While whole food sources should provide most of their dietary requirements, eating too many fat calories – which have more energy per gram than protein or carbs – could prevent weight loss.
At first, lazy keto is an excellent strategy. If weight doesn’t start dropping off as planned, consider switching to strict keto. Here you can adjust macros, calories and other aspects to keep moving forward on your weight loss journey.
Search for other possible causes, like stress or lack of physical activity.
- It Could Be Too Few Calories
Restricting calories too drastically may have the opposite effect and make weight loss harder, leading to muscle mass loss and slow metabolic rates (). To optimize protein consumption effectively and track it efficiently ().
Signs that you may not be eating enough calories include low energy levels, hair loss, feeling cold all of the time and poor sleep.
- Even the lax keto diet may be too restrictive for some individuals
Many may respond negatively to the idea of restricting carbohydrates. This is usually because they do not understand its science behind keto diet, or have yet to accept giving up carbohydrates completely.
Lazy keto is suitable only for individuals looking to alter their eating habits and who are ready to monitor and cut back on carbs.
Is The Lazy Keto (diet) Safe
Lazy keto is generally considered safe for most individuals when approached with mindfulness and moderation.
However, it’s important to note that everyone’s health and nutritional needs are unique. Consulting with a healthcare professional or registered dietitian before starting any new diet is recommended to ensure it is suitable for your specific circumstances.
They can provide personalized guidance and monitor your progress to ensure you’re achieving a balanced and healthy approach to lazy keto.
The Lazy keto (diet) Food List
Build your meals around these lazy keto foods:
- meat (like beef, poultry, salmon, and tuna), fish, eggs, and seafood.
- Low-carb vegetables : cauliflower, lettuce, asparagus, broccoli,
- Low-carb fruits: berries, avocados, lemons, coconut meat
- Avocado, olive, coconut, butter, ghee and nuts are all healthy fats.
- Eggs: chicken eggs, quail eggs, duck eggs
- Dairy Products: Heavy cream, Greek yogurt, full-fat cheese (beware of added sugars), butter, and heavy cream.
- Drinks: Sparkling water, plain coffee or tea, almond milk and homemade keto smoothies
- Seeds: Chia, flaxseeds and hemp seeds in moderation.
- Meats: beef, pork, lamb, goat.
- Poultry: chicken, turkey, geese
- Beverages : Water, tea (without sugar), coffee (without milk substitutes or added sugar).
Foods to avoid
The following foods are not allowed on the lazy keto diet:
- Fruits High in Sugar: Bananas, grapes and apples
- Starchy veggies: corn, potatoes, carrots, beets, turnips
- Beverages : All sugary drinks, including regular soda, fruit juices and smoothies
- Sugary condiments: Ketchup, honey mustard and fat-free dressings.
- Grains Rice (all types), barley, bread and cereals
- Other: traditional deserts, crackers and potato chips. Highly refined vegetable oils such as soybean, corn, canola or sunflower.
7 Day Lazy Keto Meal Plan
Are you ready to begin a lazy keto plan? Here are some examples of lazy keto meals to keep your carbs at the lowest possible level.
Breakfast: Sunny side up eggs with sugar-free bacon
Lunch: Keto beef chili (no rice or beans)
Dinner: cabbage stuffed (pork or beef) with ground meats
Breakfast: Perfect Keto Cereal with Almond Milk
Lunch: Shrimp lettuce wraps
Dinner: Bacon, broccoli, and cheese salad
Breakfast: Ground beef patties
Lunch: Crispy chicken wings with broccoli florets
Dinner: Pork chops baked in garlic and butter
Breakfast: Almond flour waffles with plain coffee
Lunch: baked peppers with ground beef and spices
Dinner: cobb (made with eggs, chicken breasts, tomatoes, avocados and lettuce).
Breakfast: scrambled egg, cheese and avocado slices
Lunch: garlic butter shrimp zucchini noodles
Dinner: Cauliflower and Cheese Casserole
Breakfast: Coconut flour and cream cheese Pancakes
Lunch: Strawberry, Avocado, and Almond Milk Smoothie
Dinner: Low-carb Cream of Mushroom Soup
Breakfast: Tuna omelet made with eggs, tuna and parmesan
Lunch: Boneless pork chops with green beans
Dinner: Lamb meatballs
Here are some recipe ideas to help you make lazy keto meals.
- Grilled Chicken and Roasted Vegetables
Marinate the chicken breasts with olive oil, garlic, lemon juice and any herbs of your choice.
Grill the chicken to a doneness.
Roast vegetables low in carbs like cauliflower, Brussels sprouts and bell peppers with olive oil, pepper, and salt.
Serve the chicken grilled with the vegetables roasted for a delicious meal.
- Cauliflower Crust Pizza:
- To create a cauliflower crust, pulse them until they resemble grains of rice in a food processor.
- Microwave the cauliflower rice, then use a kitchen towel to squeeze out any excess moisture.
Add grated Parmesan, mozzarella cheese and eggs. Top off the dish with your preferred herbs and spices!
Form the mixture into a crust on a baking sheet lined with parchment paper and bake until golden-brown and firm, around 20 to 25 minutes.
Be creative: add all your favorite toppings and low-carb sauce, then bake until the cheese has melted into bubbly goodness.
- Taco Lettuce Wraps:
Cook the ground beef in a skillet until it is browned.
- Separate and wash large lettuce leaves for use as wraps.
Fill lettuce wraps up with cooked meat and top them off with toppings such as diced tomatoes and cheese. Sliced avocado and sourcream are also good.
- Optional – Serve with low-carb salsa, guacamole or other dip.
- Salmon with Creamy Dill sauce
Salmon fillets can be enhanced with citrus juice, salt and pepper to add an elegant flair.
Bake the salmon until it reaches the desired degree of doneness.
Mix together mayonnaise, sourcream, fresh chopped dill weed, lemon juice and garlic powder into a small bowl for best results.
Serve the salmon cooked with a creamy dill sauce on top.
- Broccoli soup with cheese:
Sauté chopped onions and garlic minced in butter until soft.
Add broccoli florets diced and cook until tender.
Pour in the chicken broth or vegetable stock and let it simmer until all flavors are combined.
- Blend until the mixture is smooth, using either an immersion blender or regular blender.
- Add heavy cream and grated cheese and stir until creamy and melted.
Add salt, pepper and any additional herbs or spices according to your personal tastes.
Enjoy! These recipes will give you some delicious and satisfying ideas for your lazy Keto meals. Enjoy!
Frequently Asked Questions
The lazy keto diet does promote weight loss as it requires only 20-50 grams of carbohydrates daily. If you were previously eating more carbs than this amount, weight loss will likely occur within days after beginning lazy keto.
However, since you’re not paying attention to other macros, it’s possible to gain weight or not lose anymore weight down the road.
Fruits are allowed on lazy keto, but they should be low-carbohydrate fruits like avocados, strawberries, raspberries, lemons, and cantaloupe.
Even without exercise, the lazy keto diet can still be effective. Exercise is important to maximize fat loss while preserving lean muscle. Exercise can also increase ketosis. It is particularly true for intense exercises that burn glycogen.
Your lifestyle factors like genetics, fitness levels, sleep schedule, metabolism and activity levels all affect how to structure a diet plan.
You would end up feeling hungrier and may end up eating more than what you had planned originally.
While dairy, oat, and rice milk are not keto-appropriate, you can include almond, cashew, or soy milk in your diet.
After 12 hours, the body can enter ketosis. It is easier to achieve ketosis on a keto diet that’s not too strict. Many individuals can safely combine both therapies, though those with certain medical conditions should consult their physician beforehand