The goal of a keto diet is to get your body into a state of ketosis, during which your body draws energy from fat, not glucose from carbohydrates. To get into ketosis, you need to drastically reduce your carbohydrate intake so your body gets a message that carbohydrates are no longer a reliable source of fuel.
This triggers metabolic changes when your body starts burning dietary fat and storing fat in the form of ketones. Hence the name “ketosis”.
If you are not familiar with keto, most experts will advise you to calculate your macronutrient requirements and adjust the ratio that will help your body achieve ketosis.
- 5-10% of calories from carbohydrates.
- 30-35% of calories from protein.
- 55-60% calories from fat.
However, during a lazy keto, the only recommendation is to consume 20-50 grams of carbohydrates per day. This simplified version of the diet has become popular as a way to achieve ketosis without the need to calculate other macros.
Cons of a lazy keto diet
While lazy keto may seem like a cheaper way to switch to a keto diet, it has a number of fairly significant drawbacks:
You can’t achieve ketosis
One of the major drawbacks of lazy keto is the fact that, in fact, it is not possible to achieve a ketosis state. Following macros and testing the ketone level, especially in the beginning, is an important step in ketosis.
Since everybody reacts differently to a ketogenic diet, you will never know if you will go into ketosis after a lazy keto diet.
As mentioned above, in order to switch your metabolism to fat-burning mode, you need to plant your body’s cells on a carbohydrate diet, which will eventually lead to ketosis. If you don’t track your food intake, you may not correctly estimate how many calories you get from carbohydrates.
Lazy Keto Flu
Another potential downside to lazy keto is an in-between state when you’re not fully ketosis yet, but you’re also not getting the amount of carbs you’re used to. This transition period is often associated with some unpleasant symptoms and is called ‘ keto flu ‘.
During keto flu, you may feel tired, indigestion, insomnia, and muscle pain. This is due to the fact that your body is deprived of the carbohydrates it is being used to and is not yet able to fully work on ketones.
The ketogenic influence disappears after a few weeks of a low-carb diet.
However, when you are on a lazy keto diet, you will never get a full keto-adaptation by staying in limbo.
While there are many scientific studies supporting the use of a ketogenic diet, there isn’t single scientific evidence in favor of lazy keto.
No Product Quality Control
One of the most unpleasant aspects of lazy keto is the lack of attention to product quality. If you want to reap the health benefits associated with a ketogenic diet, it’s important that the foods you eat boost your health.
Yes, ketosis itself can be beneficial, but if you achieve it with unnecessary calories and junk food, the side effects can wipe out all the benefits.
If you are already in ketosis and know what helps your body stay in this state, then you should cut down on the number of macros. Ultimately, you can determine when you come out of ketosis and how many carbs your body needs.
However, if you are a beginner and want to achieve ketosis, macro tracking is an important part of the process. Until you know how your body reacts to carbohydrates, you will go blind if you don’t control your carbohydrate intake and ketone levels.
Plus, while you can technically get into ketosis by consuming low-quality fats and proteins, the goal of a keto diet is to improve your health.