Lazy keto is a more straightforward version of the keto diet. In a keto diet, a person drastically reduces their carbohydrate intake and eats a lot of fat and a moderate amount of protein, putting them into ketosis. While this diet is a simpler version of the keto diet that ditches macro tracking and only consists of counting net carbs.
This article explains what a lazy keto diet is, and discusses its benefits and drawbacks. It also explains how to follow this keto diet and what foods to eat and avoid.
What is a Lazy Keto Diet?
The lazy keto diet is a less strict version of the keto diet.
The goal for people eating a traditional keto diet is to consume macronutrients in the following proportions:
- 55–60% fat
- 30–35% protein
- 5–10% carbohydrate
A lazy keto diet only requires someone to limit their carbohydrates to 10% of their daily calories or less. This approach means that a person does not need to track their fat and protein intake.
What’s the Difference between Lazy Keto and Dirty Keto?
The difference between lazy keto and dirty keto is so subtle that some people mistake them as the same thing.
On a dirty keto diet, you can eat whatever macros work for you (including processed foods) – but you’ll still count macros for fat and protein.
The lazy keto diet allows you to eat a variety of foods, “clean” or “dirty” by your choice. The only rule is that you keep track of net carbs.
Benefits And Disadvantages of Lazy Keto
Following a lazy keto diet can introduce several health benefits to your life, such as:
- A reduction in appetite. Low carb diets help maintain blood sugar levels, leading to a decrease in cravings and hunger.
- Encouraged fat loss. Low-carb diets reduce insulin–a hormone that encourages fat storage.
- Better regulated blood sugar control. Reducing carbohydrates can lower blood sugar levels, which can help stabilize blood sugar levels and help maintain adequate energy throughout the day.
- More sustainable diet. A strict keto diet can be difficult to stick to because it’s so restrictive. In the long run, it may be easier to stay on lazy keto to help you achieve and maintain your health goals.
Following this keto diet can also come with some disadvantages, such as:
- Kiss ketosis goodbye. Ketosis occurs when the body burns fat instead of carbohydrates for energy. Without tracking the amount of fat you are consuming, you are less likely to allow your body to make the transition.
- Possible weight gain. Since there is no calorie restriction on the lazy keto diet, it is entirely possible to overeat and actually gain weight on this diet.
How to Follow a Lazy Keto Diet?
Wondering about the best way to do lazy keto? Here are some general guidelines:
- Determine your lazy keto net carbs limit with a macro calculator
- Read labels to determine the number of net carbs in your food
- Eat when you feel hungry and stop when you feel full
- Try to eat cleaner, more natural keto foods when possible
- Don’t worry too much about your daily food choices, but be aware of your eating habits and make changes if you start to gain weight or lose energy.
In addition, be aware of the common pitfalls of this lifestyle, such as keto flu and stalling on your diet. Planning ahead can help you prepare and troubleshoot these issues when they arise.
Foods to Eat and Foods to Avoid
Following are the foods that you should eat to follow the lazy keto diet:
- Ruminant meat: Beef, beef jerky, pork, poultry, lamb, steak, mince, bacon, sausages
- Seafood: Salmon, tuna, cod/haddock filets, mackerel
- Nuts & Seeds: Almonds, brazils, hazelnuts, pecans, walnuts,
- chia, flax, hemp, sesame, sunflower, pumpkin
- Full-fat dairy: Butter, greek yogurt, heavy creams, milk, hard cheese
- Healthy fats: Olive oil, avocado oil, flaxseed oil, coconut oil
- Low-carb veggies: Leafy greens and vegetables grown above ground
- Low-carb fruits: Avocado, raspberries, strawberries, blackberries, watermelon
- Unsweetened drinks: Tea, coffee, sparkling water
If you want to keep this keto diet on the track, it’s better to avoid the following foods:
- Grains: Rice, quinoa, oats, flour, pasta, noodles, baked goods
- High-sugar fruits: Pineapple, banana, kiwi, oranges, peaches
- Starchy vegetables: Corn, potatoes, squash, beets
- Beans and legumes: Red, kidney, chickpeas, lentils
- Desserts: Cake, cookies, brownies, ice cream
- Sugars: White sugar, brown sugar, honey, maple syrup, agave
- Sugary drinks: Fruit juice, soda, sweetened tea
Lazy keto may be a less restrictive option than the standard keto diet for people who don’t want to track all of their foods and macronutrients.
This approach can help someone lower their carbohydrate intake and potentially lose weight.
It is important to note that restricting any food group can lead to nutritional deficiencies. Therefore, people should discuss this with a healthcare professional before starting a diet, especially if they have a health condition.