Lazy Keto Diet
Are you looking to easily and healthfully lose weight? If so, you may want to try the lazy keto diet. This approach to keto is simple and easy to follow, making it perfect for people who want to see results without a lot of effort. Keep reading for everything you need to know about this diet!
What is the Keto Diet?
The ketogenic diet has become increasingly popular to lose weight and improve health. Many people use the ketogenic diet to combat certain diabetes, cancer, epilepsy, and Alzheimer’s disease. This diet forces your body into a state of ketosis, where it burns fat for energy instead of glucose. If you’re interested in trying the ketogenic diet, your first step is tracking carbohydrates.
What is Lazy Keto?
The lazy keto diet follows most of the same rules as regular keto but allows for more flexibility in carb intake. Most people on this diet can lose weight without feeling overly restricted. Despite its name, this is not a “cheat day” approach to keto. You still need to track your carbs and make sure you’re eating less than 20 net grams per day (grocery list at the end of this article).
What is Ketosis?
Unlike most other diets, ketosis doesn’t focus on what you eat but on when. The main idea behind keto is to keep your body in a state of ketosis, which means that it’s burning fat instead of glucose for energy. Ketosis happens when you don’t have enough carbs left in your system, and the liver begins using fat for fuel (instead of glucose).
What are Net Carbs?
Carbohydrates are found in many different foods (fruits, vegetables, dairy products). When you track your carbohydrate intake on keto, you want to ensure that the number of carbs listed doesn’t include fiber. Fiber is a type of carbohydrate, but your body doesn’t digest it like other carbs. You can subtract the grams of fiber in a food item from the total carbs to get your net carbs.
Are Lazy Keto and Regular Keto Different?
The lazy keto diet is different than regular keto because it doesn’t require you to track protein intake, although most people stay within 100-150 grams per day just for ease. Regular keto requires that you eat less than 30 grams of protein per day.
How Do I Start Lazy Keto?
If you’re interested in starting the lazy keto diet, follow these steps:
1. Track Your Macros: To successfully start any keto version, it’s important to track your macros. Find out how many carbs, proteins, and fats you should be eating daily and use an app like MyFitnessPal to do so. You can also calculate your calorie needs here.
2. Calculate Your Macros: Use the following table to calculate your macros for lazy keto: If… Then… Protein Carbs Fat Keep your protein intake to 100-150 grams per day and try making your meals instead of buying pre-made ones
3. Cut Carbs: To calculate the net carbs you’ll be eating on this diet, multiply the number of grams of carbs in a food item by 0.2 (to get 20%, the percent of carbohydrates your body needs while in ketosis).
How Can I Tell If Lazy Keto is Working?
If you’re following the lazy keto version, you probably won’t see weight loss result from day one. However, you should start noticing a difference in energy levels and focus after 2-3 weeks of being on this diet. With regular keto, you can expect to reach ketosis and notice weight loss after using the diet for one to two weeks.
How Long Does it Take to Get Into Ketosis?
Once you’ve cut all carbs from your diet, your body will enter ketosis within a few days (or even hours). You can test if you’re in ketosis by using ketone strips, which you can buy over the counter at a pharmacy. If there are no ketones in your urine, this indicates that you’re not in ketosis and may need to cut back on your carb intake even further.
Is Lazy Keto Safe?
Last Updated: January 01, 2019, The lazy version of the keto diet is a low-carb approach to weight loss that allows you to eat carbs in moderation. This diet can be safe if done properly, although most people reach ketosis within a few days and don’t have any issues with this version of the keto diet. However, if you’re constantly feeling tired or hungry while on this diet, you may want to experiment with choosing different keto snacks.
What Foods Can I Eat on Lazy Keto?
The main idea behind the lazy version of keto is that you don’t have to track protein intake as closely as you do on regular keto. Instead, this keto version allows for a range of 20-50 grams of carbs per day, which you can consume by eating various foods. These include:
– Grains: Quinoa, oats, or brown rice, for example.
– Vegetables: Artichokes, broccoli, and spinach are all good choices.
– Fruits: Oranges, bananas, and peaches should be fine in moderation.
– Snacks: Dark chocolate, cheeses, and nuts are all low in carbs.
What is a Keto Flu?
When you first start this version of keto, you may experience what’s known as the “keto flu.” This occurs because your body is becoming accustomed to using fat for fuel instead of carbohydrates (typically from glucose), resulting in fatigue, nausea, lethargy, and headaches.
On the other hand, if you’re someone who typically eats a low-carb diet and doesn’t notice any changes when starting keto or this version of it, you may not be in ketosis. Make sure to follow the steps outlined above for determining this!
How Long Does it Take to Get Into Ketosis?
If you’re not in ketosis after following the steps above, your body may not be properly using glucose for fuel. To get into ketosis, you should cut your carb intake even further by eating 20-30 grams of carbohydrates per day.
People Can Live a Keto Lifestyle Last Updated: January 01, 2019. People who follow this diet plan can adjust it to suit their lifestyle. Overall, the lazy keto version is a low-carbohydrate approach to weight loss that requires you to cut out all carbs from your diet for about three weeks. After that initial stage, you’ll be able to increase your carbohydrate intake slightly and remain in ketosis. To determine whether you’re in the proper state, you can use ketone strips to test your urine and see if they turn pink (indicating that there’s no glucose left to be used as fuel).
KETO DESSERTS LAST UPDATED: January 01, 2019
This is a very low-carb, high-fat diet that will lead to weight loss.
Tentative links between this keto variation and reduced cancer risk in mice [R].
There was brain shrinkage in mice with Alzheimer’s when on ketogenic diets [R].
Ketogenic diets lead to improvements in Type 2 Diabetes [R].
This keto variation has also improved polycystic ovarian syndrome [R].
A study showed that on this diet, participants had increased LDL (“bad”) cholesterol and triglycerides while having decreased HDL (“good”) cholesterol. The potential cardiovascular risk of this diet needs more research [R].
People who eat a ketogenic diet are at risk for lower bone mineral density, resulting in osteoporotic fractures [R].
Ketogenic diets can lead to increased LDL cholesterol and triglycerides while decreasing HDL cholesterol [R].
In mice with Alzheimer’s, there was brain shrinkage when