As the name suggests, lazy keto is the less-restrictive version of the high-fat, very-low-carb keto diet.
Keto diet was introduced in 1920 as a treatment for epilepsy. This diet intends to induce ketosis, a metabolic state in which your body fats get burned as a primary source of fuel. [1, 2]
Unlike the keto diet, which carefully calculates your consumption of carbs, protein, calories, and fat, the lazy version only restricts your carbs intake. It is a popular form of the traditional ketogenic diet that is followed for weight loss. [3, 4]
Although it’s quite famous, there are some controversies regarding the efficacy of this diet. Even some experts think it may not have a positive impact on your health.
If you are interested in lazy keto but confused about whether you should follow it, this article may help you to find more about this popular diet.
Lazy Keto: Potential Health Benefits
There are mixed findings of the benefits of lazy keto, and the research has been limited to the traditional ketogenic diet.
Some studies state that following a keto diet can aid in weight loss more effectively than low-fat diets. [5, 6]
However, like lazy keto, any diet that restricts carbs intake can eventually lead to weight loss. [7]
There is no restriction for calorie intake in lazy keto. However, research suggests that following a keto diet can make you feel satiated and help you reduce your calorie intake. [8]
Moreover, studies find that keto diet can help people with type-2 diabetes and improve heart health. You may also get the same benefits by following a lazy keto diet. [9, 10, 4 ]
However, remember these benefits are often attributed to being in ketosis. As lazy keto does not require tracking calories, fat, protein, and ketone measurement, you may not know whether you’re truly in ketosis.
Drawbacks of Lazy Keto
1. You May Experience Keto Flu.
Like the traditional keto diet, you may also suffer from keto flu when you’re first transitioning to the lazy variation. It’s the symptoms of withdrawal from the carb.
The symptoms of keto flu or carb flu include fatigue, nausea, dizziness, headache, constipation, etc. [11]
2. You May Not Enter The State of Ketosis.
You may find lazy keto more appealing as it is simpler than the traditional keto diet. But, you may not achieve the goal of a ketogenic diet while following the lazy version of it — inducing ketosis.
Most of the health benefits of the keto diet are attributed to this metabolic state, which you can only achieve by restricting carbs, fat, and monitoring the protein intake. [12]
In ketosis state, your body will convert protein into glucose through a process called gluconeogenesis. Too much consumption of protein may prevent you from reaching that state. [11, 13]
3. You May Not Have Adequate Calorie Intake.
While on lazy keto, you solely focus on your carb intake, ignoring the importance of diet quality, as well as enough calorie intake.
A well-balanced diet must include all the essential nutrients for a healthy body, which may not be present in the lazy variant of keto. [14]
It’s because, when you drastically reduce your calorie intake, your body lacks proper nutrition. [15]
It’s crucial to focus on nutrient-rich foods rather than just controlling carbs.
4. Lazy Keto May Increase The Risk of Heart Disease.
Several high-fat diets, including lazy keto, may put your heart health at risk over time. [16]
Several studies have been done to find the efficacy of low-carb, high-fat diet in weight loss. Some of them showed that these types of diet are more efficient than the low-fat diet in promoting weight loss, but can also increase the risk of heart disease. [17, 18]
Besides, there are no long-term studies that may confirm the effects of following a lazy keto diet over the years. So, it’s not sure whether you can follow this diet for a long time or not.
Foods You Can Eat in This Diet
You can consume very low-carb foods without considering their fat and protein content.
The list contains some of the foods that you can eat while you’re on lazy keto:
- Fish and shellfish: lobster, trout, salmon, tuna, shrimp, and crab
- Meat and poultry: pork, beef, turkey, chicken, and deli meat
- Nuts and seeds: tree nuts, peanuts, sunflower seeds, and nut and seed butter
- Eggs: fried, hard-boiled, scrambled, and most other types of eggs
- High-fat dairy products: cream, butter, and most cheeses
- Healthy oils: extra virgin olive oil, flaxseed oil, avocado oil, and others
- Low-carb veggies: onions, broccoli, leafy greens, tomatoes, and many others
- Fruits: strawberries, blackberries, and blueberries, in small portions
- Unsweetened beverages: water, tea, and coffee
Foods You Need to Avoid
While on this diet, you need to avoid foods that are rich in the carb, including:
- Grains: cereal, bread, rice, pasta, and oats
- Fruit: apples, bananas, oranges, and most other fruits
- Starchy vegetables: peas, potatoes, sweet potatoes, and corn
- Legumes: soybeans, lentils, all types of beans, and chickpeas
- Sugary drinks: sports drinks, fruit juices, and sodas
- Sugary foods: cookies, candy, ice cream, cakes, and most other desserts
- Some dairy products: milk and yogurt, especially the flavored one
Is It Right for You?
If you’re looking for a faster solution for weight loss, lazy keto can be an option for you.
However, due to lack of research, the long-term effects of this diet is still unclear.
If you have type-2 diabetes, following this diet can be dangerous for you. It’s because your blood sugar may drop into an alarmingly low level due to the restrictions in carbs. [19]
End Note
Lazy keto may look appealing to you as it’s not too restrictive like the traditional ketogenic diet. Besides, it may help you lose weight in a shorter time.
However, there are some potential side effects of this diet as you don’t control the intake of calories, fat, and proteins.
Besides, there is a high possibility that you will not reach ketosis, which attributes to many of the health benefits of the keto diet.
If you want to try lazy keto, make sure you consult with a doctor or nutritionist to safely implement this diet. They will also make sure you don’t lack nutrients.
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