You have heard about the keto diet. But, what’s the lazy keto diet? It’s another version of the high-fat, low-carb ketogenic diet but more relaxed! The question is, does the lazy keto diet work as well as the original keto diet? How much fat, protein, and carbs should you consume? Will it slow down or boost weight loss? Is it a healthy eating plan (body friendly)? More importantly, will you get keto flu? Read this article to get to the bottom of the lazy keto diet, along with a food list, a free lazy keto diet plan, and tips. Scroll down!
In This Article
Definition: What Is The Lazy Keto Diet?
Dr. Elizabeth Lombardo, Ph.D., says, “Limiting carbs to 10% or fewer daily calories is required for a lazy keto diet. This method eliminates the need to keep track of one’s fat and protein consumption.” She also adds, “Lazy keto may be a less restrictive alternative than the conventional keto diet for individuals who don’t want to monitor all of their meals and macronutrients.”
In other words, you must limit your carb intake to 30 to 45 grams per day. It is still important to count your macros to ensure your body goes into ketosis. This is a more enjoyable keto diet version that lets the dieters breathe. The following comparison of the original keto with the lazy keto can give you better clarity.
Difference: Keto Vs. Lazy Keto
As shown in the image above, the macros distribution of the original keto diet is 60-90% fat, 10-30% protein, and 5% carbs. But in the case of the lazy keto diet, you just have to be aware about consuming 10% carbs per day. You don’t need to track your protein or fat intake. The snack options in the original keto diet are also limited, as fruit and vegetable juices are not allowed. But you can consume fruit and vegetable juices in the lazy keto diet, as long as the total daily carb intake does not exceed 20 grams and the fruits and veggies have low GI values. The lazy keto diet is less restrictive when compared to the original keto diet.
Let us check a sample lazy keto diet chart in the following section.
Free Plan: Sample Lazy Keto Diet Chart
|Meal||What To Eat|
|Breakfast||Bulletproof coffee + Avocado toast with a half-boiled egg + 4 almonds|
|Lunch||Tuna and cheese cucumber boats + 1 coconut fat bomb|
|Snack||1 tablespoon of pumpkin seeds + walnut with low carb tea + 1 keto cracker|
|Dinner||Chicken casserole with broccoli, tomato, and carrots + 1 piece of dark chocolate|
You can tweak this sample lazy keto diet plan according to your food preferences and habits. You can also have other food options apart from those mentioned in this diet chart. Here’s a grocery list for you if you decide to go on the lazy keto diet. Read on.
Foods List: What To Eat On Lazy Keto
- Fats: MCT oil, coconut oil, olive oil, avocado oil, peanuts, peanut butter, almonds, almond butter, sunflower seeds, sunflower butter, chia seeds, flax seeds, pistachios, pecans, hazelnuts, macadamia, walnut, cashews, Brazil nuts, coconut butter, ghee, cheese, and mayonnaise.
- Proteins: Chicken with skin, beef, turkey, veal, duck, pork, mackerel, salmon, tuna, bass, haddock, carp, cottage cheese, tofu, mushrooms, eggs, lentils, and beans. Note: Lentils and beans are allowed in moderation in the lazy keto diet. Ensure you count the carbs too.
- Carbs: Vegetables like broccoli, cauliflower, spinach, kale, arugula, zucchini, asparagus, bell pepper, onion, and orange carrot (and not the red Indian carrot).
- Carbs: Fruits like apple, kiwi, guava, and berries.
- Carbs: Grains like wheat, broken wheat, millets, and barley.
- Herbs & Spices: Ginger, garlic, thyme, rosemary, oregano, chili, cumin, coriander, and cilantro.
- Beverages: Water, tea, coffee, and and vegetable juice.
Note: A lot of the beverages mentioned here are not allowed in the original keto diet.
Most foods on the lazy keto plan are a part of healthy eating habits. They are rich in nutrition, and the 10% allowed carbohydrates can be carefully chosen to include grains, pulses, fruits, and vegetables. The lazy keto diet is way more relaxed. It includes various types of carb sources that are otherwise not allowed in the original keto diet plan. However, there still are certain foods you must avoid in the lazy keto diet too. What are they? Find out in the next section.
Foods To Avoid: What To Not Eat On Lazy Keto
Dr. Elizabeth Lombardo, Ph.D. says, “Carbohydrate-rich items are not allowed on a sluggish keto diet.” This means you will need to avoid the following foods while on a lazy keto diet:
- Starchy vegetables: Potato, sweet potato, corn, and peas.
- Fruits: Watermelon, mango, sapodilla, pineapple, and papaya.
- Sugary foods: Candies, cakes, ice cream, muffins, cookies, packaged fruit juices, and soft drinks.
- Trans-Fats: Chips, deep-fried foods, pizza, burgers, biscuits, etc.
The lazy keto diet still requires you to follow the basic guidelines of the original keto diet. But you will reap the benefits of a keto as well as the lazy keto diet. What are these benefits? Read on to find out.
Benefits: Why Lazy Keto Might Be Good For You
- No calorie counting. If you are not a fan of counting calories at every step, the lazy keto is good for you. Here, all you need to aim for is to consume no more than 30 to 35 grams of carbs per day.
- Fewer chances of nutritional deficiencies. A major drawback of the keto diet is that it can cause nutritional deficiencies as it leaves out good carbs or the dietary fiber from fruits, vegetables, and whole grains. The lazy keto diet includes the moderate consumption of good carbs that reduce the chances of nutrient deficiencies.
- Weight loss. A high-fat and low-carb diet, like the lazy keto diet, shifts the metabolic process. The body starts utilizing fat as the main source of energy. Burning fat releases ketones and the body enters ketosis. Ketosis reduces hunger and also helps build lean muscle. As a result, you start losing fat mass from all parts of your body.
- High energy levels. The high-fat content in the keto diet may increase energy levels and allow you to stay active and attentive throughout the day.
- Helps control blood sugar. High blood sugar causes diabetes type 2. A study found that the keto diet helps regulate blood sugar levels.
- Reduces the risk of heart disease. Research shows that ketone bodies at lower concentrations can help reduce the risk of cardiovascular diseases.
- May be effective for epilepsy management. The keto diet was first used by Dr. Russel Wilder in 1921 to treat epilepsy. A study published in Nature shows that the keto diet is still an effective, safe, and well-tolerated treatment for infants with epilepsy.
- Could be an adjuvant cancer therapy. A combination of standard cancer treatment along with a ketogenic diet has shown promising results for inducing cancer cell death. Scientists contemplate that the keto diet creates an unfavorable environment for cancer cells. However, more research and clinical trials are warranted in this regard. Also, the one on cancer treatment must be off sugars. Reducing the intake of carbs, sugar, or glucose may starve the cancer cells.
While the lazy keto diet has many benefits, it also has a few unfavorable effects. Find out more about them in the following section.
Considerations: Are There Any Side Effects?
- Ketone formation is not guaranteed. Since the lazy keto diet recommends consuming more carbs compared to the original keto diet, the dieters can never be guaranteed the formation of ketone bodies. You may believe you are on a keto diet, but actually on a low-carb diet like Paleo or Atkins.
- Calorie counting matters for weight loss. Calorie-counting is one of the main characteristics of the keto diet. Without counting calories, you may end up consuming more calories and hinder your weight loss process.
- May not suit individuals with an active lifestyle. A keto diet helps one achieve a sense of increased energy. It may not affect aerobic training. However, a study found that the keto diet might be a concern for people who are highly active, like athletes.
- May not suit people with hypoglycemia. While keto and lazy keto diets are good for people with diabetes, they are not ideal for those with hypoglycemia – a condition where the blood sugar drops rapidly.
- Long-term adverse effects. Being on keto or lazy keto diets may cause long-term adverse effects like vitamin and mineral deficiencies, kidney stones, liver damage, and hypoproteinemia (protein deficiency).
Infographic: Keto Cracker Recipe
While the lazy keto diet helps you relax the restrictions of a keto diet to some extent, it is helpful to keep certain keto-friendly foods and snacks handy to munch on. This helps you plan your diet and prevents any impulsive non-keto snacking to beat your hunger pangs. Check out the infographic below for the keto cracker recipe.
On a lazy keto diet, you can take 20 g of carbohydrates a day. Fruits like apple and guava and vegetables like broccoli, kale, spinach, and onion can be included in the lazy keto diet. Starchy vegetables and trans fats should be avoided. There is a low risk of nutritional deficiencies with a lazy keto diet, but it effectively manages blood sugar levels. It also causes significant weight loss. However, this diet has potential downsides, like ketone formation is not guaranteed, and it may cause long-term adverse effects. Hence, caution is advised when following this diet.
Frequently Asked Questions
Why am I not on ketosis even with no carbs?
One reason could be you need more time on the diet. It also depends on your genetics, activity and fitness levels, metabolism, diet schedule, and sleep cycle.
What happens if you don’t eat enough fat on keto?
You would end up feeling hungrier and may end up eating more than what you had planned originally.
Can you have milk on lazy keto?
While dairy, oat, and rice milk are not keto-appropriate, you can include almond, cashew, or soy milk in your diet.
Can you combine lazy keto and intermittent fasting?
The body may go into ketosis with 12 hours of fasting. This makes it easier to reach ketosis while on a lazy keto diet. The combination is safe for most people, and those with health conditions can consult with a doctor.
- In a lazy keto diet, the carb intake is limited to 20 grams per day without fat and protein tracking.
- There is less chance of nutritional deficiencies as one can include fruits and vegetables if the total carb intake does not exceed 20 grams.
- It also reduces blood sugar levels and the risk of heart diseases.
- However, it may not be suitable for people with hypoglycemia as the formation of ketones is not guaranteed.
While the lazy keto diet helps you lose weight without keeping track of your calorie intake, it may not be the one for you. Watch this video to find out if it is the right approach to your weight loss.
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- Effects of ketogenic diet and ketone bodies on the cardiovascular system: Concentration matters
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- Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness body composition and biochemical parameters in healthy adults