The keto version which contains the low-carb and high-fat profile with moderate protein is a restricted and disciplined diet plan. But as all humans are not the same and have different requirements, which enables them to make changes and modifications with an existed diet plan like keto. The lazy keto diet plan is one of the popular and trendy versions of the regular keto, as the main suggests that this diet is not the same but also not much different from the standard plan.
This diet plan lets the dieter only restrict carbs from the diet without balancing the protein and fat proportions. Restricted the carbs does not mean to exclude them but instead, it means that you can carbs but just in little quantities than usual.
What is the Lazy Keto Diet?
The lazy keto diet plan is an easier and simple variation of the regular keto.
The keto diet has a specific nutrient percentage which are;
- High-fat: 65% to 75%
- Moderate protein: 20 % to 25 %
- Low-carb; 5 % to 10 %
While in the lazy version, there is no such nutrient percentage and the only requirement is to limit the carbs to 10 % or less than their regular calorie intake but it should fall below 50 grams. This means that the person does not have to calculate the fat and protein as they are not the focused point of this diet variation.
The lazy keto diet plan is very preferable for those people who find it difficult to track down the macronutrient count as it is much simpler to just cut down the carb intake to a low quantity.
Is Lazy Keto and Dirty Keto the Same Thing?
People often confuse about lazy keto that it is the same as dirty keto but in reality, these two keto variations are very different from each other.
The lazy keto is the one that limits the carb but still focuses on the quality of the foods which is being consumed on the diet plan. All the foods should be organic, grass-fed, and natural without any added sugars or refined ingredients which still makes this diet plan very healthy and effective without the increased fat or protein intake.
Dirty keto, on the other hand, is the one that only focuses on limiting the carb quantity without concerning about the quality. People usually consume foods that do contain added sugars and refined ingredients like a fast-food burger but without the bun due to the diet plan.
The dirty keto does not focus on the source of carbs while lazy keto carbs are always nutritional and natural like a dirty keto dieter can choose peanut butter with added sugars while a lazy keto dieter will choose a handful of berries with natural sugars.
This is the major difference between these two keto modifications which showcase that dirty and lazy keto is not the same however the lazy keto is healthier and more nutritional than a dirty one. The results also differ from each other, both promote weight loss but the results are more prominent and efficient in the lazy version.
Foods to Eat on the Lazy Keto Diet
Following is the list of foods that you can include in the lazy keto diet plan which are perfect according to the carb content:
- Red meat, beef, and chicken
- Fatty fish and other kinds of seafood
- Healthy oils such as avocado oil, olive oil, coconut oil
- Non-starchy vegetables such as green leafy veggies, tomatoes, onion, eggplant, mushrooms,
- No sugar-containing fruits such as blueberries, strawberries, avocado, citrus foods,
As this keto modification is different from the strict regular one, which means you can include some carbs containing foods to eat as part of the lazy keto allowance are:
- Organic whole grains such as bran bread, brown rice, oats,
- Carb-containing vegetables such as corn, sweet potatoes, butternut squash,
- Fruits such as grapes, berries,
- Legumes and beans such as chickpeas, black beans, kidney beans, and lentils
You can include net carbs in the diet plan up to 20 grams but there are some tips that you can follow to minimize their effect on the body like
- Choose only natural and organic ingredients, so do not buy any food that has artificial ingredients.
- Cook the vegetables in healthy oils only
- Consume only a minor portion and avoid eating more carbs.
Foods to Avoid on the Lazy Keto Diet
The foods that you need to avoid on a lazy keto diet are the ones with processed carbohydrates and added sugars, here are the foods which include such nutrients:
- Processed grains products such as white bread or pasta, rice, wheat,
- Fast food and readymade frozen foods
- High-carb vegetables such as potatoes, peas, carrots,
- Sugary fruits such as apples, mango, bananas,
- Breakfast cereals that contained processed carbs
- Sugar-containing food items such as cake, ice cream, cookies, desserts, sweets,
- Sugary sauces, dressings, and marinades.
- High-carb and sugar-containing drinks and teas.
1-day Meal Plan of Lazy Keto
Following a meal plan is an example of what will be meals look alike on a lazy keto diet:
Breakfast: Egg omelet with tomato, spinach, mushrooms topped with avocado slices
Snack: 1 slice of cheese
Lunch: Grilled fish with salsa sauce and green veggies salad
Snack: Handful of nuts
Dinner: Roasted chicken breast with stir-fried green beans, asparagus, broccoli
The drinks that you can consume on a keto diet are water, herbal tea, and low-carb green smoothies.
If you have a habit of eating something sweet after dinner or once a day, you can eat a small piece of dark chocolate or a small portion of fresh berries with Greek yogurt.
This meal plan showcase that what will you eat in a day while following the lazy keto diet. It is not that much different from the actual diet plan but it still has some loopholes and flexibility.
The Benefits of Lazy Keto Diet
The benefits of a lazy keto diet are pretty much similar to the traditional keto but with a more moderate speed and effectiveness:
As we all are well aware that keto is a diet plan that we mainly follow for weight loss purposes and numerous scientific studies prove this fact. But as the lazy keto is quite different from the traditional keto, it has some distinctions related to weight loss as it is not a strict diet which means you do very minor changes in the diet. So, this change does bring the benefit of weight loss but that efficiently that you will experience on the standard keto diet but the result is still very effective for a long period.
Balanced blood sugar levels:
This diet is also very beneficial for those peoples who have the problem of diabetes or usually they have a high blood sugar level as this diet plan limit the carbs which are the main reason of raised sugar levels.
Restrict unhealthy foods intake:
The lazy keto diet enables us to restrict unhealthy foods from our life which is one of the best habits that you adopt from this diet plan.
Long term reliability:
As keto is a very restricted diet plan which if we do it for a longer time can cause some deficiencies in the body, and there is very little study about it but if we think about the lazy keto version, this diet plan only limits carbs in your diet but not as much as traditional keto which formulates the bases that this diet can be a long-term diet lifestyle you can follow with proper management.
Promotes healthy and clean eating:
The lazy keto diet promotes the eating of healthy, natural, and clean eating which is very crucial for a good life as we often that is what we eat so if you have healthy eating habits then your outlook and life will be the same prosperous and confident.
Prevention of diseases:
The lazy keto diet forces us to consume healthy nutrients that we often ignore in our daily life which boost the immune system and body functioning which helps in the prevention of diseases like heart problems, diabetics.
The Drawbacks of Lazy Keto Diet:
There are no such harmful drawbacks of lazy keto as it is a nutritional diet plan that you follow to have a good lifestyle but it still has some minor drawbacks which are as follow:
This diet plan restricts only the carbs and does not focus on fat and protein which means that the body will not change the energy production and is still will get it from carbs. So, there will be no ketosis state on the lazy keto diet but you still will lose weight due to healthy eating and avoiding unhealthy foods.
The lazy keto diet does not restrict that many foods from your diet as traditional keto but still if you do not properly follow the diet plan or not taking enough vitamins and minerals, it can cause micronutrient deficiency in the body which is not healthy at all.
Slow weight loss:
Lazy keto does contribute to weight loss but the results are slower than regular keto due to less restriction and flexible eating patterns.
The lazy keto diet is a very flexible and regularized diet plan, as it only requires you to reduce the carb intake and not focusing on fat or protein that much. This diet plan is explained by its name “lazy” which means you do not have to be much organized or strict with it, it is very favorable for those peoples who find it difficult to follow the standard keto diet due to the major nutrient exchange but they still want to keep their lifestyle on a healthy track.
However, the result of weight loss is not as same as the strict keto but that does not mean that lazy keto does not contribute to losing weight, the results are positive but steady. The lazy keto diet plan mainly promotes a healthy and nutritional lifestyle which helps with better outcomes in every way of life.