What is a Lazy Keto Diet? How is it different from the Keto Diet? What are its benefits and side effects? How can we make Lazy Keto meals? What does a Lazy Keto food list include? Hold on! I know you have many questions about this easier version of Keto. So, I’ve prepared this article to share my experiences and findings about Lazy Keto with you. Keep reading!
Table of Contents
What Is a Lazy Keto Diet?
The Lazy Keto Diet is the easy version of the original Ketogenic diet that aims to minimize carbohydrates but takes it a bit easier to track other macronutrients, like fat and protein.
Lazy Keto dieters simply need to stop eating high-carb foods but don’t need to track fat and protein carefully, as there are no specific goals for fat and protein, and the focus is on limiting carbs.
Like the original Keto diet, a Lazy Keto aims to reach ketosis to make the body burn fat for energy instead of carbohydrates. Also, Lazy Keto tries to help dieters lose weight.
Ketosis and consuming fewer carbohydrates are two arms of the Lazy Keto to decrease appetite and boost metabolism, resulting in weight loss.
Eat Fewer Carbs: Consume minimal net carbs (total carbs minus fiber and sugar alcohols). While the exact amount varies from person to person, keeping the daily net carb intake under 20-50g is enough to trigger ketosis.
Go Easy on Tracking: While the standard keto diet makes the dieters track the exact amounts of fat, protein, and calories, the Lazy Keto is less restrictive about tracking and just focuses on consuming low levels of carbohydrates.
Food Choices: You need to eat whole, unprocessed foods and healthy fats (avocados, nuts, seeds, olive oil, and fatty cuts of meat) on a Lazy Keto. Choose high-protein food sources like meat, poultry, fish, eggs, and dairy.
No Sugar and Processed Foods: Steer clear of foods and drinks with added sugars and processed carbohydrates, i.e., say no to sugary snacks, sweets, sugary drinks, and high-carb processed foods.
Drink Water: Drink as much water as you can to stay hydrated.
Monitor the Changes: Pay attention to your body’s reactions to the new dietary changes and modify accordingly.
You may still be thinking why it’s called Lazy Keto, or you may have figured it out by now. Well, the word “lazy” refers to the simplified approach of this version of the Keto diet.
It means you don’t need to spend much time and energy tracking everything. It doesn’t imply that you are lazy or things like this; instead, you can follow a Keto diet in a more relaxed way.
This version of the Keto diet has been invented to make this diet more accessible to people and help them reach their health and fitness goals without too much effort.
Now, you may wonder how exactly a Lazy Keto differs from the standard Keto diet. Follow me to the next section to find out.
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Lazy Keto Diet vs. Keto Diet
The main differences between a Lazy Keto Diet and the standard Keto Diet are their strictness and focus on tracking macronutrients.
Macronutrient Ratios: The standard Ketogenic diet has a specific breakdown of macronutrients to produce ketosis. It includes taking 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
Tracking: On the standard Keto diet, you must measure carefully and track macronutrients (fat, protein, and carbohydrates) and calorie intake to ensure you’re on the right track.
Food Choices: On the Keto diet, you need to eat high-quality, healthy fats, moderate amounts of protein, very low-carbohydrate, whole, and unprocessed foods. But you must limit sugars and processed carbohydrates.
Benefits: The Keto diet can help weight loss, control blood sugar, increase energy levels, and enhance mental clarity.
Not all the following side effects will happen to everyone, but knowing about them in advance enables us to make more informed decisions while following our health and fitness goals.
Keto Flu: It’s a condition that may appear due to transitioning into ketosis and occurs with symptoms like fatigue, headache, dizziness, nausea, irritability, and muscle cramps. These are often temporary and go away by drinking enough water and electrolytes as the body adapts to the new situation.
Nutrient Deficiencies: Not paying attention to nutrient intake can cause nutrient deficiencies or macronutrient imbalances.
Gastrointestinal Issues: Consuming too much fat quickly without enough fiber or hydration can cause constipation or diarrhea.
Cholesterol Levels: Eating too much fat may increase LDL (bad) cholesterol levels.
Liver and Kidney Strain: Eating too much fat may harm the liver and kidneys, especially if you’ve had pre-existing conditions in these organs.
Bad Breath: Keto breath is a condition of bad breath caused by the production of acetone, a type of ketone.
How to Do the Lazy Keto Diet?
To ease you into the real process of the Lazy Keto diet, I’ve listed the steps you need to take. It’s not difficult, and you just need to follow the steps.
Change Gradually. Do not make sudden significant changes. Consult a healthcare professional first and change your habits gradually so your body can adapt. For example, replace pasta with courgette, potato fries with celeriac fries, and oats with Keto-friendly instant porridge.
Learn what high-carb foods are and start to decrease your carbohydrate intake. Find related recipes and make a Lazy Keto shopping list.
When mentally ready, track the carbohydrate intake. No higher than 50g of net carbs (total carbs minus fiber and sugar alcohols) per day. You also use carb-tracking apps.
Start with around 50g of net carbs a day and gradually decrease it as your body gets used to the new habits.
After some weeks, you may also be ready to track your macros. But don’t push yourself so hard on this.
Keep a balanced diet and consume enough protein and fat for energy, muscles, and overall health.
Don’t worry about crawling the net, looking for the stuff to eat and avoid. I’ll have you covered in the next section with a Lazy Keto food list.
Lazy Keto Diet Food List
Do you want to know what to eat and avoid in a Lazy Keto diet? Keep scrolling and read the next two subsections.
Foods to Eat
Healthy Fats: avocados and avocado oil, coconut oil and coconut products, olive oil, butter and ghee, nuts and seeds (in moderation), fatty cuts of meat (e.g., beef, pork), fatty fish (e.g., salmon, mackerel, sardines)
Protein Sources: meat (beef, pork, poultry), fish and seafood, eggs, dairy products (full-fat cheese, yogurt, cream)
Low-Carb Vegetables: leafy greens (spinach, kale, lettuce, etc.), cruciferous vegetables (broccoli, cauliflower, cabbage), bell peppers, zucchini, cucumber, tomatoes (in moderation), green beans
Berries in Moderate Amounts: strawberries, blueberries, raspberries, blackberries
Beverages: water (plain, sparkling, or infused), herbal tea (without added sugars), black coffee (in moderation), unsweetened nut milk (almond, coconut, etc.)
Condiments and Flavorings: herbs and spices, vinegar, mustard, hot sauce, low-carb dressings (check labels for added sugars)
Lazy Keto aims to minimize carbohydrates to reach ketosis and make the body use fat to provide energy instead of carbohydrates. The theory is that if you don’t consume a lot of carbs, your body turns to fat (ketones) for energy.
On the Lazy Keto Diet, the primary focus is restricting carbohydrate intake to induce and maintain a state of ketosis. Although you don’t have to precisely track your fat and protein intake, it’s wise to have a rough estimate of your carbohydrate intake.
How Many Carbs Do You Need on a Lazy Keto?
At the start, around 50g of daily net carbs is generally good. But the number can differ from person to person. As time passes and your body adapts to the new situation, you can decrease the carbohydrate intake and lower it to around 20g of daily carbs.
Consulting a healthcare professional gives you a wider and clearer view of the amount of daily net carb your body needs to achieve and maintain ketosis.
What Percentage of Carbs Are Lazy Keto?
Lazy Keto doesn't specify a percentage of carbohydrates for everyone, but you’d better keep your daily net carbohydrate intake under 20-50 grams to streamline ketosis.
Calories on Lazy Keto
Although we don’t count calories on a Lazy Keto, we need to keep it as low as possible. Keeping a balanced diet while focusing on increasing fat and protein helps you achieve your health and fitness goals faster.
Do Calories Matter on Lazy Keto?
Yes, calories still matter on the Lazy Keto Diet. We don’t count the calories in every bite, but we need to have a general estimate and don’t consume too many calories as it hinders you from reaching ketosis and fat loss.
Do You Count Calories on Lazy Keto?
You don’t have to count calories on the Lazy Keto diet, as your focus must be on limiting carbohydrates. Having said that, you’d better have a general idea of your daily calorie intake.
How Many Calories Should I Eat During Lazy Keto?
There is no specific number of calories you can consume daily on a Lazy Keto diet, as it varies from person to person and depends on your age, gender, weight, height, activity level, and overall health goals.
You can consult a healthcare professional for this, but you can also do the following to decide the magic number and make related decisions.
Calculate Your Basal Metabolic Rate: BMR shows the number of calories your body needs at rest to maintain basic functions. There are many online BMR calculators.
Factor in Physical Activity: You can multiply your BMR by an activity factor (sedentary, lightly active, moderately active, etc.) to estimate your total daily energy expenditure (TDEE).
Adjust for Weight Goals: Your calorie intake differs based on your goals, whether you want to lose, maintain, or gain weight. For example, to lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE.
Mental and Emotional Health (mood swings, irritability, anxiety, and difficulty concentrating)
Weight Loss on the Lazy Keto Diet
The Lazy Keto helps you lose weight by limiting carbohydrate intake, which results in ketosis, and your body burns fat to produce energy. By entering ketosis, your body finds no carbs to burn, so it uses stored fat for energy, which means losing fat and weight.
However, to get the best weight loss results on a Lazy Keto, you must eat healthy foods, control your portion intake, and balance your calorie intake and expenditure.
If you need personalized guidance, you can talk to a healthcare specialist or a dietitian.
Will I Lose Weight on Lazy Keto?
Yes, Lazy Keto can generally help weight loss. But if you have pre-existing health conditions or special needs, you must consult healthcare specialists for personal guidance.
During a Lazy Keto diet, you need to limit carbohydrate intake and focus on low-carb, high-fat foods, which usually result in weight loss. However, your starting weight, activity level, overall calorie intake, and individual metabolism affect the results.
How Much Weight Can You Lose on a Lazy Keto?
Various factors affect the amount of weight you can lose, including your starting weight, age, gender, activity level, metabolism, and overall calorie intake.
Why Am I Not Losing Weight on Lazy Keto?
Although you follow the rules of the Lazy Keto diet, you may not see the weight loss results, which can happen for many reasons, as follows.
Calorie Intake: Check if you’re consuming too many calories. If it is the case, you can create a calorie deficit for better weight loss results.
Portion Sizes: Overeating, even low-carb foods, can add up in calories. So, keeping portion sizes normal is the best idea.
Nutrient Balance: Balanced diet containing enough protein and fat increases metabolism and satiety.
Hidden Carbs: Do not always trust the low-carb or Keto-friendly labels on some foods, as they may still contain hidden carbs. To avoid hidden carbs, keep the portions small and steer clear of processed foods.
Hormonal Factors: Hormones affect weight loss, and imbalances in the thyroid or stress may affect the results.
Plateaus: Weight loss can stall temporarily because of water retention, changes in metabolism, or other factors. Follow the rules and stay tuned, as patience is the key.
Lack of Physical Activity: If you combine the Lazy Keto with physical activity, you’ll get the best weight loss results.
How Fast Do You Lose Weight on Lazy Keto?
Some individuals lose weight faster than others, as personal factors like starting weight, age, gender, metabolism, activity level, adherence to the diet, and individual body composition can influence the results.
Generally, you’ll see initial weight loss results faster because of water loss, while glycogen sources (stored carbs) get depleted in the early two weeks.
But once you shed that first bit of water weight, the pace of losing pounds might slow down and become more steady and gradual.
The general rule for losing weight healthily is losing about 1-2 pounds (0.45-0.9 kg) every week. So, the body fat drop gradually without negatively impacting muscles and general health.
Can You Go Into Ketosis on Lazy Keto?
Yes, one of the main aims of the Lazy Keto is to achieve ketosis by limiting the carb intake and consuming enough fat and protein.
Ketosis includes burning ketones (stored fat) instead of carbohydrates, which is the main source of fat melt and weight loss in Ketogenic diets.
Who Should Avoid Lazy Keto?
Lazy Keto is generally suitable for many people but may be challenging or forbidden for the following groups.
Certain Medical Conditions (diabetes, kidney issues, liver problems, or a history of eating disorders)
Pregnant or Breastfeeding Women
Children and Adolescents (those who have special nutritional requirements for growth and development)
Individuals with a History of Eating Disorders
The Lazy Keto Diet is a more relaxed version of the standard Ketogenic diet, which aims to achieve ketosis by limiting carbs and going easy on calculating protein and fats.
Using the step-by-step guide and the free 7-day meal plan provided in this article, you can easily start the Lazy Keto diet. But if you need personalized guidance, you need to consult a healthcare professional or dietitian.
Let’s ask and answer the most frequently asked questions about the Lazy Kato diet.
Can You Eat Fruits on Lazy Keto?
As you need to minimize carbohydrates on the Lazy Keto, you need to avoid fruits, sugary snacks, bread, and potatoes. But less sugary fruits like different kinds of berries can be consumed.
What Happens If You Cheat on Lazy Keto?
Cheating on the Lazy Keto can negatively impact ketosis. If you consume more than 50g of carbs, your body may go out of ketosis state.
Is Lazy Keto Bad for Your Heart?
Consuming too much saturated fat may have negative effects on heart health. So, it’s necessary to avoid overeating fats and exercise regularly.