The basic low-carb and high-fat diet is the ketogenic diet, while the lazy and dirty keto is the categories fall within this low carb diet plan. Lazy and dirty keto are the two ways to follow a keto diet. The keto diet is strict in which your calorie intake is specified, like 5% of your daily calorie needs will be fulfilled from carbs, 90% from fat and 20% of your calorie intake comes from protein.
The calories that come from fat are higher than protein because the keto diet needs more fat during the ketosis process. The lazy keto is a well-liked and well-known version of the low-carb ketogenic diet.
What is a lazy Keto Diet?
The lazy keto diet simplifies the regular keto diet by focusing on counting net carbs instead of tracking grams of calories, protein, and fat. It is a less restrictive and strict version of the low-carb diet. This diet style is perfect for those who want to see the effective weight loss results and energy levels boost from the ketogenic diet, but they don’t want to dedicate every meal to strict keto.
Like other different forms of the ketogenic diet, this lazy keto significantly restricts your carb intake. In this diet, the carb intake is limited to about 5–10% of your total daily calories. The most prominent fact that this diet restricts carbs intake, but there are no hard and fast rules with regard to your calories, fat, or protein intake. The lazy keto diet allows dieters to include food in their meals from whatever source they want until they consume less than 20 grams of carbs per day; this makes the diet a fairly flexible version of the keto diet.
What are the benefits of a lazy keto diet?
The ketogenic diet was invented to treat Epilepsy disease in children. But over time, it was considered an effective weight loss diet plan. The keto diet gives many benefits to the dieter, so this category of keto diet will also give you some benefits like;
- Less stressful than strict keto
- Weight loss
- Reduce hunger and cravings.
- More sustainable than the regular keto diet.
- Improve blood sugar control.
- Possibly reduce the risk of heart disease.
What are the Drawbacks of Lazy Keto Diet?
While following a lazy keto diet, the dieter, in the beginning, may face Keto flu. The symptoms of keto flu include;
The ketogenic diet’s goal is to reach the ketosis state that is the building block on which the whole keto diet depends. The ketosis state is where your body burns fat for energy instead of glucose. So in these states, where cutting back on carbs is important at the same time, you also need to keep your protein intake down. We know that protein is required to maintain and build muscles, but too much protein consumption can kick your body out of the ketosis process.
Why gluconeogenesis occur?
When the protein intake of a keto dieter remains higher, a process called gluconeogenesis occurs. This is the process where your body makes glucose from protein instead of fat.
What are the Foods to Eat While Following a Lazy Keto Diet?
Whether it is a lazy keto or strict keto diet, some fruits, vegetables, grains, flours nut, and some seeds that are high in carb contents are not allowed to eat. The foods that are low in carb should be included in meals. Here is the list of the food contains lower carb content;
Vegetables: Leafy greens, broccoli, tomatoes, onions, cauliflower, bell pepper, spinach, mushroom, lettuce avocados, and many other veggies.
Fruits: Avocados, tomatoes, lemons, watermelon, limes, cantaloupe, star fruit, peaches, and some other fruits.
Nuts and seeds: Peanuts, flaxseed, tree nuts, sunflower seeds, and some other seed and nuts.
Berries: Strawberries, raspberries, blackberries, blueberries, and cranberry.
Beverages: Water, Keto-coffee, and sugar-free tea
How to make lazy keto meals?
While making a low carb, lazy keto-friendly meal, you must keep in mind the number of carbs and other calories in the dish. The calories and other nutrients depending on the veggie you are adding to your meal. There are so many options that you can avail of to make a perfect and refreshing breakfast, delightful afternoon, and healthy dinner meals for lazy keto dieters.
Lazy Keto Breakfast Options
- Skinny Spinach and Feta Baked Egg
- Avocado and Egg Toast
- Souffle Omelette with Mushrooms
- Keto Sausage Sandwich
- Greek Egg Muffins
- Keto Morning Coffee
- Double Chocolate Chaffles
- Baked Kale and Eggs with Ricotta
- Keto Muffins
- Keto Peanut Butter Smoothie
Lazy Keto Lunch Options
- Turkey Low-Carb Veg Roll-Ups.
- Warm Chicken Salad Over Arugula with Creamy Dill Dressing
- Tuscan Chicken Creamy & Cauliflower Rice Meal Prep.
- Moroccan Chicken Salad with Chimichurri Dressing
- Low Carb Baked Zoodles and Meatballs.
- Smoked Salmon with Asparagus and Egg Salad
- Low Carb Garlic Butter Chicken Meatballs with Cauliflower Rice
- Grilled Shrimp and Radish Chopped Salad
- Keto Sushi with Avocado, Cream Cheese, Cucumber.
- Mini Zucchini Keto Pizzas.
Lazy Keto Dinner Options
- A Low-Carb Stuffed Mushrooms With Bacon and Cheese
- Paleo Zucchini and Turkey Skillet Dinner
- Keto Dinner Rolls Soft Bread Buns Recipe
- Skinny Mississippi Pot Roast
- Keto pesto chicken stew with cheese and olives
- Steak with butter-drenched broccoli, cauliflower cheese bake
- Low-Carb Butter Chicken
- Low-Carb Loaded Cauliflower Casserole
- Keto-Friendly Garlic Rosemary Pork Chops
Lazy keto is an appealing and more manageable option for people interested in keto but finds the traditional keto diet too restrictive. As it limits carbs, but there are no rules related to your calories, protein, or fat intake.
Lazy keto may offer the same benefits as the regular keto diet, like decreased appetite, weight loss, and better blood sugar control in people with type 2 diabetes. You may also not achieve the state of ketosis as soon as you attain it while following a strict keto diet.
It is recommended to start your keto diet by using this lazy keto and then slowly switch to the regular ketogenic diet plan for effective, rapid, and more beneficial weight loss results.