Lazy keto is a mainstream variation of the very low carb keto diet. It is often used to lose weight, and the it is easy to follow.
The traditional ketogenic diet requires precise calculation of calories, carbs, protein and fat intake to achieve ketosis – a condition in which the body burns fat as its energy source.
However, lazy keto is far less stringent since your carb intake is the only macronutrient that needs to be taken into account.
This article discusses the pros and cons of the lazy keto diet together with the foods included in the diet.
What is Lazy Keto?
Lazy keto is a less strict version of the conventional low-carb, high-fat keto diet.
The ketogenic diet was created in the 1920s to treat epilepsy. Recent variations, which include lazy keto, have become a common weight loss strategy.
The traditional keto version requires that you closely monitor your intake of macronutrients and follow a strict ratio of very-low-carb, moderate protein, and high fat diet.
It is intended to induce a metabolic state known as ketosis, a state in which fat is being used as the main fuel source of the body.
As with most of the ketogenic diet variations, lazy keto reduces your carb intake dramatically. Carbs are usually restricted to about 5-10% of your total calories – or for most people around 20 – 50 grams a day.
However, tracking fat, protein, or calories is not needed when it comes to lazy keto.
Potential Health Benefits
Studies on the different keto diet versions suggest that they can offer many possible advantages.
In several studies, for instance, keto diets could contribute to weight loss, even more than low fat diets.
However, this is probably not exclusive only to keto diets. Studies have found that almost any diet that decreases calorie consumption and is carried long term would inevitably lead to weight loss over time.
Although lazy keto does not have any guidelines about caloric restriction, studies indicate that keto diets may suppress food cravings and appetite.
This could make it much easier to decrease your caloric intake without feeling hungry.
Furthermore, research has indicated that keto diets can improve glucose control in people with type 2 diabetes and reduce cardiovascular risk factors.
The results, however, are mixed and the lazy keto diet was not specifically studied.
It is important to remember that the positive effects of keto diets are most often linked to a metabolic state called ketosis.
Since monitoring your protein, fats and, calorie intake, and ketones isn’t necessary on lazy keto, dieters likely won’t know whether they are actually in ketosis.
Downsides of Lazy Keto
As with the conventional keto diet, lazy keto could lead dieters to face keto flu as they first shift to a keto diet. This involves symptoms of dizziness, constipation, tiredness, headache, and nausea.
Lazy keto also has a number of other downsides worth considering.
You may not achieve ketosis
Lazy keto appeals to many as it is less restrictive and simpler to follow than the conventional keto diet.
The objective of lazy keto is to stimulate a metabolic state termed as ketosis, in which your body primarily burns fat for energy. But, being on this simpler version of the keto diet, you might not reach a level of ketosis.
To achieve ketosis, not only will you have to severely limit your carb intake but you also need to track your intake of protein. This is because in a process known as gluconeogenesis, your body can also transform protein into glucose – which is also a carbohydrate.
Consuming excess protein on lazy keto may actually prevent you from being in a state of ketosis.
Foods to Eat
On lazy keto, foods that are very low in carbohydrate are encouraged without considering their fat and protein content.
Here are some examples of lazy keto food options:
- Meat and poultry – turkey, pork, beef, and deli meat.
- Fish and shellfish – crab, lobster, shrimp, tuna, trout, salmon.
- Eggs – hard-boiled, scrambled, fried, and most other egg types.
- Nuts and seeds – peanuts, butters of nut and seed, seeds of sunflower, nuts of the tree seeds.
- High fat dairy products – most cheeses, cream, and butter.
- Veggies – leafy greens, tomotoes, onions, broccoli, onions, and many more.
- Healthy oils – flaxseed oil, avocado oil, extra virgin olive oil, and so on.
- Unsweetened drinks – tea, coffee, water.
- Some fruits – berries in small portions, such as blackberries, blueberries, and strawberries.
Foods to Avoid
Lazy keto restricts all foods rich in carbohydrates. Here are some foods restricted or totally avoided on lazy keto:.
- Grains – oats, cereals, rice, pasta, and bread.
- Starchy vegetables – maize, peas, sweet potatoes, and potatoes.
- Fruit – oranges, apples, bananas, and most other fruit.
- Legumes – chickpeas, lentils, beans, and all other kinds of beans.
- Dairy products – yogurt and milk.
- Sugary foods – sweets, ice cream, cakes, cookies, and most other desserts.
- Sugary drinks – soft drinks, sports drinks, and fruit juices.
Should You Try The Lazy Keto?
Lazy keto might be an alternative for those people attempting a fast, short-term weight loss approach.
Although research shows keto diets can help control blood sugar, those who have type 2 diabetes must be cautious when doing a lazy keto diet. Reducing your intake of carb can lead to dangerously low levels of blood sugar if your medication is not adjusted.
All in all, make sure to consult with a healthcare provider, such as a dietitian, before you attempt lazy keto. They will help you adopt the diet safely and properly and make sure that you satisfy all your nutritional needs.
Lazy keto is an attractive option for all who find the conventional keto diet too restrictive. While lazy keto restricts carbs, there are also no rules concerning your fat, protein, or calorie intake.
All in all, lazy keto can deliver the same possible benefits as the conventional keto diet, at least for the short term. These include better control of blood sugar for those with diabetes, rapid weight loss, and decreased appetite.
That being said, there are possible downsides to disregarding your fat, protein, and calorie intake. The most obvious one is you may not reach the metabolic state of ketosis, to which most of the benefits of the conventional keto diet are directly linked.
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