The lazy keto diet lets you get rid of calorie counters and food macro charts, and stick to the simplest of rules:
- Eat a maximum of 20 grams of carbohydrates per day.
- Do not count calories. Maintain a strict keto diet which is low carb high fat.
That's right – the only rule is know which foods have carbohydrates, and to keep the total maximum to 20 grams of carbs or less. We will give you the foods to avoid and the foods you can freely eat to keep yourself under 20g net carbs to stay in ketosis without any worries.
This differs from the “macro calculator” keto method, which requires ketone strips, and taking measurements a few times per day.
Contrast lazy keto from the more general form of the keto diet as published at Harvard:
There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
The reason for this, is some people will enter ketosis with an intake of up to 50 grams of carbohydrates per day, and to know the maximum carbohydrate level at which *you* will maintain ketosis can only be done by testing yourself.
But if you stick to 20 grams of carbohydrates or less, you will absolutely enter ketosis, since it simply is not enough glucose to maintain a human body's metabolic activity per day.
Here's a 16 minute video from Daniela discussing what she eats each day while following a lazy keto lifestyle:
Some rules of thumb to help you follow lazy keto:
- Don't eat any vegetable you can't eat without cooking
- No grains, no breads, no vegetable oils
- Sugar, honey and other high carb sweeteners, avoid them as best you can.
Why Lazy Keto
Lazy keto, or “keeping your carbs to under 20 grams”, is the most stress-free way to start a keto diet. It's the absolute best way that keto for beginners can get an introduction to the ketogenic diet. There are no macro calculators, no “tracking your macros”, no calorie charts, nothing to fret about.
Stay Healthy on the Easy Keto Path
That's not to say you can go hog wild on things that are bad for you. Things like trans fats you want to avoid anyways, all the time.
Some people say “Bacon and Butter” and think that's ok, but use your head.
If you go nuts on a high calorie binge, eating cream and butter all day long, you'll get fat.
Lazy keto is meant to let you eat until you are satisfied.
The foods you eat, like avocado, filet mignon, nuts and olive oil will fill you up quick, so you won't have any starvation feelings when you follow this lifestyle.
When you see the ratios, the 75-90% fat intake, 5-20% protein and the remaining 5% in carbohydrates, just remember that a healthy keto meal should be nutrient rich and not contain anything that isn't good for you.
A bag of doritos, for instance, is loaded with all the wrong things. Carbohydrates and sugar, with a pinch of cheese. The cheese part is good for keto, but everything else will undermine your progress.
If you get a sweet tooth craving, it means your stomach has a village of bacteria that is craving sugar. The best way to destroy them is to have a rich protein meal balanced with fat, like a porterhouse steak, asparagus and drizzled in butter and sprinked with black pepper. You'll find your desire for chocolate gets decimated with a nutrient meal like this.
If you want to see an example of young parents following a lazy keto lifestyle, what what these guys bought at the grocery store, how easy it is to create lazy keto meals, and live this stress-free keto lifestyle:
Exercise and Lazy Keto
If you feel able to accelerate your lazy keto results, then introduce some cardio work or strength training. Both will increase your speed of burning fat and boost the rate at which you lose weight.
Dirty Keto Versus Lazy Keto
One thing to note is lazy keto does not have any cheat days or cheat meals. Contrast this with dirty keto, where you can “be bad” once in a while.
The main effect is lazy keto is a fast track weight loss approach to losing pounds as fast as possible, where dirty keto is a less disciplined way of eventually losing weight. If you have a choice, follow the lazy keto approach.
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