All you Need to Know about Lazy Keto Diet:
You’ve heard of the ketogenic diet. But what is a lazy ketogenic diet? This is a different version of the high fat, low carb ketogenic diet, but more relaxed! The question is, is the lazy ketogenic diet as effective as the original ketogenic diet? How much fat, protein and carbohydrates should you eat? Will it slow or speed up weight loss? Is it healthy eating? More importantly – will you get the keto flu? Read this article to learn about the lazy ketogenic diet along with grocery lists, free lazy ketogenic diet plans and tips. Scroll down!
Definition: What is a lazy ketogenic diet?
Dr. Elizabeth Lombardo says, “A lazy ketogenic diet involves limiting carbohydrates to 10 percent or less of your daily calories. This approach eliminates the need to track your fat and protein consumption.” She adds, “For those who don’t want to A lazy keto diet is less restrictive than a traditional keto diet for people who monitor all meals and macronutrients.”
In other words, you need to limit your carbohydrate intake to 20 grams per day. You don’t have to count calories or calculate your fat and protein intake. This is a more convenient version of the ketogenic diet that allows dieters to breathe. The following comparison of raw vs inert ketones may make it clearer for you.
Difference: Keto vs Lazy Keto
The macro profile of the original ketogenic diet is 60-90% fat, 10-30% protein, and 5% carbohydrate. But as far as the lazy ketogenic diet is concerned, you just need to make sure you eat 10% of your carbs each day. You don’t need to track your protein or fat intake. On the original ketogenic diet, snack options were also limited, as fruit and vegetable juices were not allowed. However, you can consume fruit and vegetable juices on a lazy keto diet as long as your total carbohydrate intake does not exceed 20 grams per day. The lazy ketogenic diet is less restrictive than the original ketogenic diet.
Let us check a sample lazy keto diet chart in the following section.
Free Plan: Sample Lazy Keto Diet Chart
|Meal||What To Eat|
|Breakfast||Bulletproof coffee + Avocado toast with a half-boiled egg + 4 almonds|
|Lunch||Tuna and cheese cucumber boats + 1 coconut fat bomb|
|Snack||1 cup fruit juice + 1 keto cracker|
|Dinner||Chicken casserole with broccoli, tomato, and carrots + 1 piece of dark chocolate|
You can customize this sample lazy keto diet plan to suit your food preferences and habits. In addition to the foods mentioned in this nutrition table, you may have other food choices.
Here’s a shopping list if you decide to go on a lazy ketogenic diet.
Grocery List: What to Eat on Lazy Keto
Fats: MCT Oil, Coconut Oil, Olive Oil, Avocado Oil, Rice Bran Oil, Peanuts, Peanut Butter, Almonds, Almond Butter, Sunflower Seeds, Sunflower Seed Butter, Chia Seeds, Flaxseeds, Pistachios, Pecans, Hazelnuts, Aussie Nuts, Walnuts, Cashews, Brazil Nuts, Coconut Oil, Ghee and Cheese Mayonnaise.
Protein: Skinless chicken, beef, turkey, veal, duck, pork, mackerel, salmon, tuna, sea bass, haddock, carp, cottage cheese, tofu, mushrooms, eggs, lentils and beans. Note: Lentils and beans can be eaten in moderation on a lazy ketogenic diet.
Carbs: Vegetables like broccoli, cauliflower, spinach, kale, arugula, zucchini, asparagus, carrot, bell pepper, and onion.
Carbs: Fruits like apple, banana, guava, and berries.
Carbs: Grains like wheat, broken wheat, millets, and barley.
Herbs & Spices: Ginger, garlic, thyme, rosemary, oregano, chili, cumin, coriander, and cilantro.
Beverages: Water, tea, coffee, and freshly pressed fruit and vegetable juice. Note: A lot of the beverages mentioned here are not allowed in the original keto diet.
The lazy keto diet is way more relaxed. It includes various types of carb sources that are otherwise not allowed in the original keto diet plan. However, there still are certain foods you must avoid in the lazy keto diet too.
Foods To Avoid: What To Not Eat On Lazy Keto
Dr. Elizabeth Lombardo, Ph.D. says, “Carbohydrate-rich items are not allowed on a sluggish keto diet.” This means you will need to avoid the following foods while on a lazy keto diet:
Starchy vegetables: Potato, sweet potato, corn, and peas.
Fruits: Watermelon, mango, sapodilla, pineapple, and papaya.
Sugary foods: Candies, cakes, ice cream, muffins, cookies, packaged fruit juices, and soft drinks.
Trans-Fats: Chips, deep-fried foods, pizza, burgers, biscuits, etc.