Lazy Keto: Benefits, Downsides, Foods to Eat & Avoid
Lazy Keto is a popular variation of the traditional ketogenic diet that has gained a lot of attention in recent years. Science is full of stories of discoveries in one domain fueling revolutions in others, and what started as a treatment for epilepsy a hundred years ago is now a popular weight loss approach. Indeed, the keto diet has come a long way.
There is no doubt that the Ketogenic Diet- a low-carb, high-fat diet is a highly efficacious diet, not just for weight loss but also for reducing the risk of a slew of diseases. It’s also stringent and difficult to follow over long periods of time.
What is a Lazy Keto?
As the old saying goes, the best diet is the one you may actually stick to. Enter: lazy keto, the keto diet’s chilled-out cousin. It is a variant of the keto diet that strips away the macro tracking and stringent rules of the original and gives followers a straightforward directive- carbs are to be restricted to 10% or less of one’s daily calorie intake.
This simpler version of the ketogenic diet has been reported to be easier to follow than the conventional routine due to the lack of strict rules and macronutrient tracking.
Benefits of Lazy Keto
The benefits of a lazy keto diet are similar to those of the original keto diet. These include
- Weight loss- Being a carb-restrictive diet, lazy keto may be helpful in shedding those stubborn pounds.
- Better Metabolism- Ideally, being a keto diet variant, the lazy keto diet will also lead to significant amounts of time in ketosis. This improves metabolism as the body is utilising ketone bodies- a more efficient food source instead of carbohydrates.
- Decreased Risk of Diabetes- Diabetes Mellitus has been identified as our generation’s ‘silent killer’. A lazy Keto diet may reduce our risk of developing diabetes.
- Heart Health- Following a ketogenic diet may lead to better heart health and a lower risk of cardiac disorders.
- Satiety and Craving Control- The lazy keto diet leaves us feeling full for longer. This leads to a reduction in binge eating and food cravings.
Downsides of Lazy Keto
While the lazy Keto diet certainly has some benefits, it does also have a fair share of downsides. Some of them are-
- Reaching Ketosis is not guaranteed- Reaching a state of ketosis requires an exquisite balance between carbs, fats and protein levels in the bloodstream. It is here that the lack of macros tracking catches up with the lazy keto diet and practitioners may not reach the state of ketosis as often as they desire.
- A lack of Variety- The lazy keto diet is called lazy for a reason. Just restricting carbs to 10% of calorific intake is a rather simplistic metric. It fails to take into account that not all calories are equal and the overall quality and variety of the diet. Without a healthy helping of vegetables, fruits and fibre, a dirty keto diet will lead to micronutrient deficiencies.
- Less Effective than Clean Keto- It will come as no surprise that the dirty keto diet is less effective than clean keto at losing weight and improving metabolism
- Lack of Research- Although research in this field has exploded in recent years, there is still negligible research into the long-term effects of the dirty keto diet.
Foods to Eat and Avoid
Here are some foods that you should eat and some you should avoid when on a lazy keto diet.
Foods to Eat on a Lazy Keto Diet
- Meat, Poultry and Seafood– Meat, Poultry and Seafood provide you with the proteins that your body needs. Red Meat may be harmful to you in the long run so treat them as an indulgence. Instead, opt for lean meats and poultry such as chicken. Seafood such as salmon, mackerel and cod are great for you as they are rich in omega-3 three fatty acids as well as protein.
- Eggs- Packed with protein, healthy fats and delicious and cheap to boot! Eggs are your best friend during a lazy keto diet.
- Dairy Products- Go for fermented dairy products such as unsweetened Greek yoghurt, buttermilk etc. Cheese is a great accompaniment as well.
- Healthy Fats- Butter, cream, ghee, olive oil, and flaxseed oil are good options
- Vegetables- Non-starchy vegetables such as broccoli, mushroom, tomatoes, garlic and eggplant will help to cover micronutrient deficiencies and add fibre.
Foods to Avoid on a Lazy Keto Diet
- Refined Sugars- The lazy Keto diet is not overly restrictive but you would do well to stay clear of refined sugars and processed foods such as fast food, candy, cold drinks and sports drinks with high sugar content.
- Grains and their derivatives– This means saying goodbye to rice, bread, pasta and other grain-based foods like pizza as they are rich in carbohydrates.
- Starchy Vegetables- Hobbits may cherish them but you have to avoid potatoes, sweet potatoes, yams and other starchy vegetables.
- Fruits- Apples, bananas, oranges and basically every sweet fruit runs afoul of the lazy keto rules.
- Dairy- Sweet dairy products like milk, flavoured milk and ice cream will send you over the calorie limit before you know it.
- Legumes- Despite their dense nutritional value legumes such as chickpeas and beans are surprisingly high in carbs and should be eaten sparingly.
The Lazy keto Diet is a good middle ground for those who want to receive some of the health benefits of the original keto diet without following all the rules and restrictions. With some smart tweaks to offset the deficiencies, it may be a great diet to lose weight and improve your metabolism.
Here are the answers to some frequently asked questions
How long does it take to lose weight on lazy keto?
The answer varies wildly depending on your metabolism and type of carbohydrate consumption but you can expect results similar to, if not quite as rapid, as that of the clean keto diet which can help you shed up to 2 pounds per week.
Can you have cheat days on lazy keto?
Cheat days are not encouraged in the lazy keto diet as they can result in your body coming out of ketosis and it may take a few days or even a week to return on track. Instead, you can substitute the foods you crave with keto-friendly versions.
Can you have fruit on lazy keto?
Fruits are full of fructose, a carbohydrate. So they are restricted on the lazy keto diet. However, this is not a hard and fast restriction and if you want to use fruits as the source of your daily carbs then feel free to do so keeping in mind that most fruits have a ton of added health benefits.