1. THE INTRODUCTION
Lazy keto guide. It’s a more relaxed version of the popular ketogenic diet, where the only rule is to consume no more than 20 grams of carbs a day. Unlike the original keto plan, where you have to track your calories and macronutrients, lazy keto only requires you to count carbs. This may sound appealing, but is it effective for weight loss and overall health? In this article, we’ll explore the benefits and risks of lazy keto and provide you with a guide on what to eat and what to avoid.
2. DIFFERENCE: KETO VS. LAZY KETO
The original keto diet involves a high-fat, low-carb, moderate-protein intake, with macros distribution of 60-90% fat, 10-30% protein, and 5% carbs. Lazy keto, on the other hand, simply requires a daily carb intake of no more than 10% or 20 grams. This means you don’t have to track your fat and protein intake. Unlike strict keto, lazy keto allows fruit and vegetable juices with low GI values, as long as they don’t exceed your daily carbs intake limit.
3. FOODS LIST: WHAT TO EAT ON LAZY KETO
Fats such as MCT oil, coconut oil, olive oil, peanuts, and cheese are staples of the lazy keto diet. Proteins like chicken, beef, turkey, pork, mackerel, eggs, tofu, lentils, and beans, in moderation, are also on the menu. Non-starchy vegetables like broccoli, cauliflower, spinach, kale, zucchini, and bell peppers, along with low-carb fruits like avocados and berries, are perfect for lazy keto.
4. FOODS TO AVOID: WHAT NOT TO EAT ON LAZY KETO
Starchy vegetables like potatoes and sweet potatoes, sugary fruits like watermelons and mangoes, candies, cookies, and packaged fruit juices, are not allowed on lazy keto. Trans-fats, found in chips, deep-fried foods, and burgers, are also off limits.
5. BENEFITS: WHY LAZY KETO MIGHT BE GOOD FOR YOU
Lazy keto can help you lose weight by shifting your metabolic process. Fat becomes your main source of energy instead of glucose, and burning fat releases ketones, which lead to ketosis. Unlike strict keto, lazy keto doesn’t require calorie counting, which makes it more flexible and easier to follow. It includes a moderate consumption of good carbs, which reduces the chances of nutrient deficiencies.
6. RISKS AND SIDE EFFECTS
Lazy keto may make it harder to get into ketosis and achieve the unique benefits of high-fat diets, especially if you aren’t consuming enough fat, and are taking in too much protein. If you’re not losing weight, feeling sluggish, and not seeing the desired results, you can either try a stricter, traditional keto diet or consult a healthcare professional.
7. LAZY KETO VS. DIRTY KETO
Dirty keto, another variation of the keto diet, involves a high-fat, low-carb diet that includes processed foods like sausages, processed cheese, and refined oils. Dirty keto followers don’t focus on nutrient-dense whole foods like non-starchy veggies, herbs, and grass-fed meats. In contrast, lazy keto emphasizes good carbs that prevent nutrient deficiencies and allows for more flexibility in dietary preferences.
8. LAZY KETO BENEFITS AND MEAL PLAN
Lazy keto may not be as effective as strict keto for getting into ketosis, but it still offers benefits like weight loss, easy carb counting, and flexibility. Building a lazy keto meal plan is simple: aim for a moderate to high-fat intake, limited to 20 grams of carbs per day, and include protein and non-starchy veggies. Foods like eggs, bacon, avocados, nuts, leafy greens, and low-carb fruits are great for lazy keto.
9. BUILDING LAZY KETO MEALS
To build a lazy keto meal, you need to get an idea of how many carbs, proteins, and fats you need per day. Online keto calculators can help you get started. It’s vital to understand carb counting, avoiding carb-heavy foods like bread, pasta, potatoes, and sweets, and incorporating nutrient-dense foods like non-starchy veggies, eggs, and grass-fed meats.
10. CONSIDERATIONS: ARE THERE ANY SIDE EFFECTS?
Lazy keto may not form ketones, guaranteeing the unique benefits of high-fat diets, especially if the daily carb intake exceeds the optimal limit. Calorie counting is vital for weight loss, and lazy keto may not suit very active individuals or people with hypoglycemia. Ensure you consult a health professional and monitor your progress regularly.
In conclusion, lazy keto is a more relaxed, easy-to-follow version of the ketogenic diet that limits carb int