You’re considering Keto, but you don’t want to do all the work that comes with a strict Keto diet. You’ve heard of lazy Keto and you’re wondering if it’s right for you. In this article, we’ll compare the pros and cons of lazy Keto vs strict Keto so you can make the right decision for yourself.
We’ll start by explaining what lazy Keto is and what the difference is between lazy Keto and strict Keto. Then we’ll discuss the benefits of lazy Keto and the potential problems you may encounter. We’ll close by giving you tips on how to follow a lazy Keto diet.
What Is Lazy Keto and How Is It Different From Strict Keto?
Strict Keto is the original Keto diet. It’s a high-fat, low-carbohydrate way of eating that forces your body into ketosis, a state in which your body uses fat for energy instead of glucose. Keto dieters should limit their carbohydrate intake to below 50 g daily. This is according to a 2019 study.
A lazy Keto diet is a type of low-carbohydrate diet that is characterized by a lack of strict adherence to macronutrient ratios or the quality of specific food choices. It is called “lazy” because it is less structured and more flexible than other types of ketogenic diets, and it is often easier to follow because it does not require precise tracking of macros such as proteins and fats or careful meal planning.
The goal of lazy Keto is to consume very few carbohydrates, typically less than 20 grams per day then get “lazy” in tracking your protein and fat intake and their quality because it’s flexible! A lazy Keto diet may be suitable for people who are looking for a more flexible and easier-to-follow approach to the ketogenic diet. It may be particularly appealing to people who do not want to track their macronutrient intake closely or who prefer not to look at the quality of their macronutrient sources. A lazy Keto diet may be easier to follow in the short term, but it may not provide the same level of health benefits as a more strictly planned and balanced ketogenic diet in long-term.
So, which is right for you? That depends on your goals and your lifestyle. If you’re looking to lose weight quickly, strict Keto is probably the better option. But if you want to enjoy a wider variety of foods and don’t want to track your macros, lazy Keto is a better choice.
Potential Lazy Keto Benefits
You might be wondering what the benefits are of a lazy Keto diet. Let’s take a look:
You’ll burn more fat
By restricting carb intake and prioritizing healthy high-fat foods, your body is forced to enter a state of ketosis in which the body burns fat for fuel instead of carbohydrates. This is especially beneficial if you’re struggling to lose weight.
A study in 2018 showed that Keto dieters lost, on average, 0.9kg more than those on other low-fat diets over 12 to 24 months. For people on lazy Keto, they’ll have to prioritize eating healthy fats to lose weight as unhealthy fats may cause weight gain and other health problems.
You’ll have more energy.
When you’re not constantly fighting off cravings, you’ll have more energy and be able to focus on your tasks at hand. Many people following a lazy Keto diet report increased energy levels due to the switch to burning fat for fuel.
You’ll improve your blood sugar
Cutting carbs can help those with type 2 diabetes manage their blood sugar levels better. In a 2005 study, most participants either stopped taking their diabetes medication or were able to lower their dosage. People on lazy Keto diet should take healthy carbohydrate foods to improve their health.
You’ll reduce inflammation in your body
Some studies have suggested that low-carb diets such as Keto may help reduce inflammation in the body.
A 2015 study found that ketone body β-hydroxybutyrate may help prevent a variety of inflammatory diseases by blocking the NLRP3 inflammasome.
You’ll Increase your brain health and mental clarity
The brain relies on ketones (a byproduct of fat breakdown) for fuel, and some people following a lazy Keto diet report improved mental clarity and focus.
A recent study found that ketone bodies may help protect the brain in patients with Alzheimer’s and Parkinson’s disease. This is good news for anyone looking to improve their brain health and mental clarity.
You’ll Lower Your Cravings
The Keto diet can be a great way to help regulate your blood sugar levels by reducing insulin resistance. Not to mention, it can also help cut down on those pesky food cravings for sugary and high-carbohydrate foods. An added bonus of the high-fat content in the Keto diet is that it can help increase satiety and reduce overall calorie intake.
A 2015 study found that Keto dieters had suppressed appetite and this is helpful in making people avoid overeating
Potential Problems of a Lazy Keto Diet
Of course, there are potential problems with any diet approach, and the lazy Keto diet may have some drawbacks and may not be as effective for achieving the desired health outcomes. Here are a few potential problems with the lazy Keto diet:
Lack of sufficient nutrients
The lazy Keto diet may not provide sufficient amounts of certain nutrients, such as fiber and certain vitamins and minerals, if a person is not careful about their food choices.
An interesting study in 2019 found that obese adults following a Keto diet were nutrient deficient in calcium, potassium and iron.
Lack of support
Because the lazy Keto diet is less structured than a standard ketogenic diet, it may be harder to find support and guidance from healthcare professionals or online communities.
Difficulty sticking to the diet
Without tracking protein and fat intake, it may be difficult for a person to know if they are actually in ketosis or if they are consuming too many or too few calories. This can make it harder to stick to the lazy diet. It may not also be sustainable in the long-term term if you eat unhealthy sources of fats and protein.
Poor food choices
Without careful planning, it may be easy to make poor food choices on the lazy Keto diet, such as consuming too much processed or high-fat junk food. These foods can worsen your health conditions.
You May Be At Increased Risk of Osteoporosis
If you’re following a Keto diet, you may be at risk for developing osteoporosis. That’s because Keto diets generally involve reducing your intake of fruits and vegetables, which are key sources of nutrients that support bone health, like potassium and vitamin K. A study from 2017 found that children who followed a Keto diet tended to have lower bone density than those who didn’t.
Foods You Should Eat and Avoid on a Lazy Keto Diet
On a lazy Keto diet, it is important to focus on eating whole, nutrient-dense foods while avoiding processed and sugary foods. Here are some examples of foods that you should eat on a lazy Keto diet:
Foods to eat:
Fats: Healthy fats, such as olive oil, avocado, and nuts, can help you meet your daily fat needs on a lazy Keto diet.
Proteins: Choose protein sources such as meat, poultry, fish, eggs, and tofu.
Non-starchy vegetables: Leafy greens, broccoli, cauliflower, and other non-starchy vegetables are low in carbs and high in fiber and nutrients.
Low-carb fruits: Some low-carb fruit options include avocados, olives, and berries.
Foods to avoid:
Bread, pasta, and rice: These starchy foods are high in carbs and should be limited on a lazy Keto diet.
Sugary snacks and desserts: Cookies, cakes, and other sweets are often high in carbs and added sugars, and should be avoided on a lazy Keto diet.
High-carb fruits: Some fruits, such as bananas, grapes, and mangos, are high in carbs and should be limited on a lazy Keto diet.
Starchy vegetables: Potatoes, sweet potatoes, and corn are high in carbs and should be limited on a lazy Keto diet.
Alcohol: Many alcoholic beverages such as beers, sweet wines, and cocktails are high in carbs and can interfere with ketosis. It may be best to limit or avoid alcohol on a lazy Keto diet.
One thing to keep in mind is that it’s important to have balance when it comes to the macronutrients you’re eating—make sure that each meal contains a good mix of moderate protein, healthy fats and low carbohydrates so that you can still get all the essential nutrients your body needs.
Tips for Following a Lazy Keto Diet
If you’ve decided that lazy Keto is the right diet for you, here are some helpful tips to get started.
Choose nutrient-dense foods
While the lazy Keto diet does not require tracking macronutrient intake especially fats and proteins, it is still important to focus on eating whole, nutrient-dense foods. Choose foods such as meats, poultry, fish, eggs, non-starchy vegetables, and healthy fats, such as olive oil and avocado.
Limit processed and high-carb foods
Avoid unhealthy processed foods and sugary snacks, as well as foods with high net carbs such as bread, pasta, rice, and high-carb fruits.
Pay attention to portion sizes
It is important to pay attention to portion sizes, as overeating can lead to weight gain and may make it harder to achieve ketosis. When you’re on a diet that makes you get “lazy” in counting your protein and fat intake, you can easily overeat and even eat too much food from unhealthy sources.
Drink plenty of water
Dehydration is a common concern on the ketogenic diet, so it is important to drink plenty of water to stay hydrated.
Keep track of your macros
Try using an app like MyFitnessPal or Cronometer to track your progress. By tracking your macros and calories, you can make sure you’re sticking to your goals and staying on the right path by monitoring your carbohydrate intake. Even though the diet is flexible when counting your fat and protein intake, it is important to track your macros to enjoy the full benefits of the Keto diet.
Consider taking supplements
The lazy Ketogenic diet may not provide sufficient amounts of certain nutrients, such as fiber and certain vitamins and minerals. It may be helpful to take supplements to ensure that you are getting all the nutrients your body needs.
Don’t be afraid to experiment!
If a recipe calls for sugar or flour, try substituting them with a sugar-free substitute or almond flour. You might be surprised at how delicious some of these healthy alternatives can be!
Lazy Keto and “Dirty” Keto Diet. Is there a difference?
Lazy and dirty Keto are two variations of the ketogenic diet, a high-fat, low-carbohydrate diet that can help some people lose weight.
Lazy Keto is a more relaxed version of the diet in which you don’t track your macronutrients such as fats and protein intake as closely. Instead of trying to eat a specific amount of fat, protein, and carbs, you simply try to eat fewer carbs(below 20g a day) than you would on a typical diet. This can make it easier to stick to the diet, but it may be less effective in the long-term as eating foods from unhealthy fats can bring more health problems than benefits.
Dirty Keto, also known as “junk food Keto” or “fast food Keto,” is a version of the diet that allows for the consumption of processed, high-fat foods like fast food burgers and fried chicken, as long as they fit within the prescribed macronutrient ratios of the diet.
Overall, it’s important to choose a version of the ketogenic diet that works for you and your health goals, and to make sure you are getting enough nutrients to support your overall health
FAQs on the Lazy vs Strict Keto Diets
Is Lazy Keto Healthy?
The ketogenic diet can be a healthy and effective way to lose weight and improve certain health markers, but it is important to focus on eating nutrient-dense, whole foods, rather than just high-fat foods. It is also important to pay attention to macronutrient ratios and make sure you are getting enough protein and carbohydrates to support your health.
In general, it is always a good idea to focus on eating a balanced, varied diet that includes a wide range of nutrients, rather than just focusing on a single aspect of your diet like the amount of fat you are consuming.
Are there special guidelines to follow on Lazy Keto Meals?
You might be wondering if there are any special preparations or guidelines you should be aware of before starting a lazy Keto diet. I’m here to tell you that whether you choose to go with a lazy Keto or a strict Keto diet, there are some important steps that should be taken to ensure your success.
First, it’s important to determine your overall goal—whether it’s weight loss, improving muscle tone, or general health. Once you’ve established your goal, it’s time to learn what a Keto diet looks like and understand the differences between lazy and strict Keto. Both diets require tracking macronutrients (carbohydrates, proteins, and fats) and keeping your carbs low but the differences come in when it comes to tracking calories. With strict Keto you must track your daily calorie intake while on the lazy version that’s not necessary.
Also, with a strict Keto diet you must cycle in different types of foods in order for it to work properly. For example, for optimal results with this diet plan one needs to cycle in healthy fatty acids every few days in addition to including other nutrient-dense foods such as vegetables and berries every few meals. On a lazy Keto plan you don’t need to worry about cycling any specific food types in & out but just make sure “low-carb” is the main key ingredient in all the foods chosen.
Conclusion
So, is lazy Keto the right diet for you? Only you can answer that question. Consider the pros and cons, and then decide what’s best for you. If you do decide to try lazy Keto, remember to be patient. It may take some time to find the right food balance and to stick to your meal plan. Additionally, it is essential to ensure that you are getting all of the necessary nutrients and vitamins through your food choices, as the lazy Keto diet may not provide all of the nutrients your body needs to function optimally.
Overall, the lazy Keto diet can be a convenient and effective way to lose weight and improve your health, but it is important to approach it with caution and to ensure that you are meeting your nutritional needs by consuming low-carb foods and also healthy fats. If you do have any problems, don’t be afraid to ask for help.
Disclaimer
This article is for informational purposes only and does not replace the advice of a medical professional. The ketogenic diet can have serious health consequences if not followed properly, so please speak to your doctor before making any changes to your diet.
