Key Takeaways:
- Lazy keto is a more relaxed version of the traditional ketogenic diet.
- Some of its benefits include fat loss, reduced food cravings, and improved blood sugar control.
- To stay within the low-carb focus of the diet, steer clear of high-sugar and high-starch foods.
The ketogenic (keto) diet is known for its strict approach to macronutrient tracking. Traditional keto requires meticulous calculation of fats, proteins, and carbohydrates to make sure that you stay within the specific ranges that induce ketosis — the metabolic state where your body burns fat for energy [*].
However, the good news is that there are now various versions of the keto diet that cater to different needs and preferences. One of these is the “lazy keto” diet.
What is the Lazy Keto Diet?
Lazy keto is a simplified version of the ketogenic diet. Instead of meticulously tracking all macronutrients (carbs, fats, and proteins), it focuses mainly on keeping carbohydrate intake very low, typically under 20-50 grams per day, while not worrying too much about the other nutrients.
For example: During breakfast, you might have scrambled eggs cooked in butter, which is low in carbs and high in fats and proteins. For lunch, you could have a salad with leafy greens, grilled chicken, and a high-fat dressing like olive oil and vinegar. You’d avoid adding high-carb ingredients like croutons or sugary dressings.
What’s the Difference Between the Lazy Keto and Strict Keto?
The main difference between lazy keto and strict keto is how closely you track your food. Lazy keto mainly focus on keeping carbs very low (under 20-50 grams per day) and don’t track your fats and proteins. On strict keto, you carefully track all macronutrients to maintain a specific ratio: about 70-80% fat, 10-20% protein, and 5-10% carbs. This detailed tracking helps you stay in ketosis and maximize the diet’s effectiveness.
The reduced monitoring can make lazy keto easier to follow. On the other hand, those seeking specific health outcomes, such as significant weight loss or managing certain medical conditions, may benefit from more detailed tracking (hence, strict keto) as this optimizes their nutrient intake.
What are the Benefits of the Lazy Keto?
If you’re exploring different approaches to the ketogenic diet, lazy keto might be an appealing option for you. Here are reasons it might be worth considering:
- Less stressful. Lazy keto focuses mainly on keeping carbohydrate intake very low. This reduces the complexity and effort involved in managing your diet. This approach is well-suited for those with limited time but still want to experience being in ketosis.
- More sustainable. Its less restrictive nature can make it easier to maintain long-term, as it fits more easily into everyday life. Because you’re primarily concerned with reducing carbohydrates, you can enjoy a wider variety of foods and dine out.
- Fat loss. When you significantly lower your carbohydrate intake, your body has to find an alternative source of energy. Typically, it turns to stored fat as a primary fuel source, which can help you reach your fat loss goals. In a study comparing different diets, participants on a low-carb diet (LCD) lost more weight than those on a control diet. Specifically, they lost an average of 6.9 kg and 5.8 kg [*].
- Reduces food cravings. Lower carb consumption often leads to reduced hunger and cravings, as ketones produced from fat can help stabilize appetite. Unlike other diets that often increase hunger and cravings (because of higher ghrelin levels), ketogenic diets can reduce ghrelin, which makes it easier to stick to the diet and continue losing weight [*].
- Improves blood sugar control. Limiting carbs helps manage blood sugar levels more effectively. This is beneficial for those struggling with insulin resistance or diabetes.
What are the Drawbacks of the Lazy Keto?
While lazy keto offers a simpler and more flexible approach to a ketogenic lifestyle, it does come with some potential drawbacks. You might face these challenges:
- May not achieve ketosis. Without tracking fat and protein intake, it might be harder to reach or maintain a state of ketosis, especially if your carb intake is slightly higher than ideal. If you only focus on reducing carbs and don’t monitor fat intake, you might not create the right metabolic conditions for ketosis.
- Potential overeating. Lazy keto focuses primarily on reducing carbohydrate intake and does not require detailed tracking of total calorie consumption. Without monitoring calories, you might consume more food than needed, even if those foods are low in carbs. This may hinder effective weight loss.
- Lack of studies. There are fewer studies specifically addressing lazy keto compared to the traditional ketogenic diet. Most research focuses on more rigorous ketogenic approaches, so the long-term effects and effectiveness of lazy keto are less well-documented.
Foods to Eat and Avoid on Lazy Keto
To help you stay on track with lazy keto and maximize its benefits, here’s a quick reference guide to the foods you should focus on and those to avoid. Use this list to make informed food choices.
Foods to Eat:
- High-Quality Meat: Beef, pork, poultry, lamb, steak, ground meat, bacon, sausages
- Eggs: Chicken eggs, duck eggs, quail eggs
- Fish & Seafood: Salmon, tuna, cod, haddock, mackerel
- Nuts: Almonds, brazils, hazelnuts, pecans, walnuts
- Seeds: Chia, flax, hemp, sesame, sunflower, pumpkin
- Full-Fat Dairy: Butter, Greek yogurt, heavy cream, milk, hard cheese
- Healthy Oils: Olive oil, avocado oil, flaxseed oil, coconut oil
- Low-Carb Veggies: Leafy greens, and vegetables grown above ground
- Low-Carb Fruits: Avocado, watermelon, raspberries, strawberries, blackberries
- Store Cupboard: Vinegar, tomato puree, olives, mayo, almond flour, coconut flour
- Unsweetened Drinks: Coffee, tea, sparkling water
Foods to Avoid:
- Sugary Foods: Biscuits, cakes, pastries, sweetened yogurts, ice cream, honey, maple syrup, cereals
- Starchy Foods: Bread, pasta, rice, potatoes, chips, crisps, bagels, crackers, oats, granola, muesli
- High-Sugar Fruits: Bananas, apples, oranges, mangoes, grapes, pears, pineapples
- Grains: Wheat, rice, oats, buckwheat, bulgur, barley
Lazy Keto Tips
Follow these tips to ease into the keto lifestyle without the stress of detailed tracking:
- Focus on whole foods. Opt for whole, unprocessed foods whenever possible. These are less likely to contain hidden sugars or carbs and are generally more nutritious.
- Strictly monitor your carb intake. While you’re not tracking every nutrient, keeping an eye on your daily carb consumption can help you stay on track.
- Watch portion sizes. Even on lazy keto, it’s important to avoid overeating, particularly with high-fat foods. While fat is a staple of the diet, moderation is key to balancing your intake.
- Incorporate healthy fats. Focus on healthy fats like olive oil, coconut oil, and nuts. They’ll help keep you full and support ketosis.
- Plan your meals. Even though you’re taking a relaxed approach, having a rough meal plan can help you avoid high-carb temptations and make your dietary transition smoother.
Lazy Keto FAQs
Here are some frequently asked questions about lazy keto to help clarify how this simplified approach to the ketogenic diet can work for you:
Can I still achieve ketosis on lazy keto?
Yes, you can still achieve ketosis on lazy keto by keeping your carbohydrate intake low, typically under 20-50 grams of net carbs per day. While you won’t track every detail, focusing on low-carb, high-fat foods and avoiding high-carb items will help you maintain the state of ketosis.
Do I lose weight on lazy keto?
You might still lose weight on lazy keto even if you don’t reach full ketosis, as reducing carbs can lower your calorie intake and improve fat burning. However, reaching ketosis often enhances fat loss and appetite control, so it can be beneficial for more consistent weight loss.
How long does it take to see results on lazy keto?
The time it takes to see results on lazy keto can vary, but many people start noticing changes within a few weeks. Initial weight loss might occur in the first 1-2 weeks due to water loss, with more gradual fat loss becoming evident over the following weeks.
Individual factors like adherence to the diet, metabolism, and activity level will influence the speed and extent of your results.
The Bottom Line
If you’re looking for a practical choice while enjoying the benefits of a low-carb lifestyle, lazy keto may be an excellent option for you. In addition to keeping your carbs under 20-50 grams daily, remember to focus on whole foods and incorporate healthy fats.
References:
- Oh, R., Gilani, B., & Uppaluri, K. R. (2023, August 17). Low-Carbohydrate Diet. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK537084/
- Pavlidou, E., Papadopoulou, S. K., Fasoulas, A., Mantzorou, M., & Giaginis, C. (2023b). Clinical Evidence of Low-Carbohydrate Diets against Obesity and Diabetes Mellitus. Metabolites, 13(2), 240. https://doi.org/10.3390/metabo13020240
- Deemer, S. E., Plaisance, E. P., & Martins, C. (2020). Impact of ketosis on appetite regulation—a review. Nutrition Research, 77, 1–11. https://doi.org/10.1016/j.nutres.2020.02.010