The internet is all excited about a new ketogenic diet that offers the prospects of losing weight while not being as strict as the traditional keto diet.
Have you been looking for a diet that will help you lose weight without completely changing your usual routine? Do you hate to monitor your macros with every meal you eat? If your answer to these questions is “yes”, the so-called “lazy keto” diet might be just the thing for you.
What is Lazy Keto?
Watch Video: What is the lazy keto diet
Lazy keto, also known as “dirty keto,” is a more relaxed and less stressful version of the traditional ketogenic diet. While it may not provide the same results as the traditional keto diet, it can still be quite effective for weight loss.
The idea is quite simple; you can essentially eat anything you want without tracking it as long as you keep your carb intake around 20-50 grams or less per day. Some keto groups call it “dirty keto” because there may not be as much focus on high-quality protein and fat sources and nutrients as on the traditional keto diet.
The main purpose of the lazy keto diet is to bring your body into a metabolic state of reduced appetite and increased fat burning through ketosis without having to do all the work of tracking specific macro targets. The lazy keto diet follows the same principles as the traditional keto diet with regards to strict carbohydrate intake. Examples of carbohydrate-rich foods to avoid on the keto diet (lazy or not) include:
- Starchy vegetables such as corn, potatoes, peas, beans, and some types of squash
Lazy Keto vs. Strict Keto: Understanding the Differences
A keto diet is all about limiting the number of carbohydrates you consume and increasing the amount of fat you eat to help your body use fat as a form of energy, which results in the metabolic state called ketosis.
The lazy keto diet follows similar principles to the traditional keto diet without tracking your fat and protein intake as long as you keep your carb intake below 20-50 grams per day to maintain ketosis, you are in the clear.
A strict keto diet, on the other hand, encourages you to get your macronutrients from more nutritious and healthful sources, focus on healthy fats, don’t overdo saturated fats, and keep your protein intake moderate. The typical distribution of keto-macronutrients is 60–75% of calories from fat, 15-30% from protein and 5-10% from carbohydrates.
With traditional keto, you need to keep track of macros for all of your meals and snacks in order to achieve your target macro goals.
Watch Video: Lazy keto vs strict keto
Benefits of Lazy Keto
For some dieters it can be overwhelming to follow a strict keto diet down to the tee, which is one of the main reasons some people choose to try lazy keto; his relaxed approach is easier for some to follow to achieve weight loss.
1. Less stress
Imagine trying to accurately measure and track your food whenever you need a snack. These rules and limitations can cause stress.
If you’ve followed a strict diet in the past, at some point you may have wondered if you have correctly recorded your nutrition information or if you have prepared the meal with the right ingredients. With lazy keto, tracking is less tedious as the main goal is just to keep carb intake below 20-50 grams per day.
2. More flexible food choices
Lazy keto doesn’t have as many restrictions other than limiting carbohydrates. Unlike traditional keto, you don’t even have to worry about the balance of fat and protein you consume.
3. Best for beginners
Starting a new diet plan can be quite complicated as it is; add in the fact that you may have to cut out a lot of food you’ve used before (like carbs), and it’s even more overwhelming. Some dieters are not a fan of recording everything they eat and try to achieve target macro balance, which makes lazy keto more appealing to beginners who want to try keto. can choose to dive deeper into more rigorous keto and start tracking all of your macros.
4. Decrease weight loss
Simply cutting carbs from your foods can have a profound impact on your weight loss journey. Many people have a diet high in refined carbohydrates and sugar, such as sweets, sodas, and white bread. When these foods are drastically reduced and exchanged for more protein and fat, weight loss tends to be a result.
How to do Lazy Keto
Any diet can be difficult to follow, especially in the beginning. However, how you organize and plan ahead makes a big difference, and the same can be said of the lazy keto diet. For the best results, here are some things you can incorporate into your daily life to make the transition easier and more functional.
Step 1: Do your research
You will need to understand which foods contain carbohydrates so that you know which foods to avoid on a keto diet. Many people may not be familiar with carbohydrate sources and are under the impression that only sweet foods have carbohydrates, so familiarizing yourself with this ahead of time will make it easier to stick with the lazy keto.
Step 2: Empty the pantry
Cravings can occur when you abruptly cut back on foods you are used to eating regularly. Once you have an idea of what foods you want to have on hand, get rid of your pantry of carbohydrate-rich foods and replace them with keto-friendly products. This move will make it easier for you to prepare keto meals and get used to a different way of eating.
Step 3: Stop tracking
Now that you’ve gotten rid of carbohydrates, it’s time to start focusing on limiting your carbohydrate intake. If you were tracking calories before, you don’t have to do it with lazy keto, which is one of its biggest benefits. Instead, try to be aware of your hunger and fullness and try to avoid being too hungry and too full; being aware is a very important part of a weight-loss journey as it can reduce binges and overeating. The only thing you need to keep track of with lazy keto is your carbohydrate intake to keep it at or below 20-50 grams per day.
Step 4: Choose when / if you want to weigh yourself
Instead of weighing yourself every day, consider stepping on the scale only once a week to track your weight loss. Many people are put off by the normal fluctuations they see on the scale, which can derail the goals they set for themselves. If stepping on the scale causes a lot of stress and will have the power to make or break your day, consider other methods of tracking your progress, such as how you feel physically, how your clothes fit, or even your body measurements.
Step 5: use ketone sticks
To check or confirm if you are in ketosis, measure yourself using ketone sticks in your urine, which measure the amount of ketones in your urine. This can reassure you that you are on the right track if you are unsure.
How long should you stay on Lazy Keto?
The lazy keto diet plan offers several benefits due to the psychological changes that occur when your body starts burning fat instead of carbohydrates for energy. That said, the length of the diet will differ between people based on their health goals and lifestyle preferences. If you are no longer getting the desired results with lazy keto, you may want to consider trying a more traditional keto diet or otherwise tweaking your game plan.
Lazy Keto Sample Foods
Here are some examples of lazy keto foods that require minimal preparation (this list is not inclusive, so check out our blog for more in-depth lists and ideas):
Lazy meals to taste breakfast foods
- Sugar-free protein shakes
- Precooked bacon
- Hard-boiled eggs, peeled
- Chatting pudding
- Keto coffee
- Whole milk Greek yogurt
- Scrambled eggs with cheese
Lazy keto main dish ingredients (can be made for lunch or dinner)
- Pre-cooked frozen shrimps
- Cured meat
- Rotisserie chicken
- Canned meat or fish
- Sandwiches with lettuce instead of bread
- Shirataki noodles
- Hot dog
- Smoked salmon
- Pre-made low-carb dishes
- Non-starchy vegetables (e.g. cauliflower, green leafy vegetables)
- Premade low carb salads
Staples for meat and proteins
- Chicken and other poultry
- Wild game
- Nuts (almonds, walnuts, peanuts)
- Nut butter
- Spinach, cabbage, rocket, etc.
- Green beans
- Brussels sprouts
- Sour cream
- Cheese cream
- Whole milk Greek yogurt
- Whole ricotta
- Non-dairy milk alternatives, eg. almond milk, coconut milk, etc. (in the dairy section of grocery stores)
Seasonings and spices
- Any dry dry herb or spice
- Soy sauce
- Coconut oil
- Olive and rapeseed oils
- Dressings for lean salads
- Salsa and hot sauce
Disadvantages of lazy keto
1. You may be eating carbohydrates unknowingly
Even though the diet doesn’t require you to keep track of calories or how many grams of protein and fat you’re getting, you still need to know how many carbohydrates each meal contains so you don’t go beyond your goal.
To be successful with lazy keto, familiarize yourself with how many carbohydrates are in the foods you eat regularly, as well as the keto-compatible food bases. In this way; you will be able to make several choices and adapt to a low-carb way of eating.
2. It is possible to hit a weight loss plateau
After starting lazy keto, you will likely notice weight loss. However, after some time, your body may adapt and reach a point where you will stop losing weight.
If you’re adamant about losing more weight, you may need to change things up and be more aware of your total calorie intake than you were with lazy keto. Increasing or modifying your workout routine is another way to tackle a weight loss plateau.
3. You could get the weight back
If you are not very careful about what you eat throughout the day, you may be taking in more energy than you are burning, resulting in weight gain. One of the benefits of a more rigorous keto approach is that more thought is put into the meal, snack, and beverage choices to gauge their compatibility with overall macro goals.
If you have just started using keto and are a little overwhelmed, you might be better off getting into the world of keto with the “lazy” approach. The lazy keto diet will help you understand your body, get used to changing your eating habits, and can still cause weight loss.
However, if you’ve been lazy keto for a while and aren’t getting the results you want, you may want to consider a more focused approach such as a stricter keto diet where you’ll track your intake of all three macronutrients instead of just carbs. . Aware of typical energy consumption versus energy production, it is possible to identify variables that previously prevented one’s goals and be able to address them effectively. We do not recommend the lazy keto diet to anyone who is already comfortable with the traditional keto diet.