Lazy Keto: Simple Approach to Losing more Pounds
Keto diet is now gaining popularity among women and athletes due to its impressive results and remarkable health benefits. But not everyone likes to count the calories each time they want to put some food into their mouth.
What is Lazy Keto?
Fortunately, there’s an easier way to manage that keto lifestyle and experts call it the “lazy keto.” The lazy keto lets you enjoy the ketogenic lifestyle in a stress-free approach to losing weight without calculating the macros and consumed calories all the time.
The lazy keto doesn’t require you to keep track of your daily calorie count. But you are only allowed to eat “keto-approved” food choices. This type of diet doesn’t need specific tracking of food since you are only having meals when you feel hungry and only consume as much as you need. Keeping your carb consumption between 20 and 25 grams in a day is the only requirement of lazy keto to prevent your body from jumping out of ketosis.
The lazy keto also doesn’t have a cheat day like other low-carb dieting options have. The ketogenic diet itself means following the instructions of this nutritional plan consistently on a daily basis. You shouldn’t feel guilty for not counting the carbs, but at least try to keep your food selection within the bounds of the keto diet. The most important part here is for you to enjoy the diet plan without any frustration.
The lazy keto has been shown to reduce weight among people who are overweight and those who are still practicing a standard American diet until now. Aside from overweight individuals, beginners of keto diet may also benefit from lowering the carbohydrate intake down whether they practice the dietary routine in a strict or a “less extensive” way. Many medical experts believe that eliminating starches, grains, and foods high in sugar from the diet will yield positive results on overall health. Basically, you are cutting off all high-calorie sources while only consuming whole foods which enable you to regulate your appetite more efficiently.
A keto diet will likely make you eat fewer calories than before since it naturally suppresses your food cravings without losing the energy you need throughout the day, check out the ketogenic guide on this article if you want to learn more. The lazy keto is also a perfect alternative approach for people who have already attained their target weight and still don’t want to become strict in tracking down their food consumption. Once you have reached your ideal weight, it is important not to allow your body weight to go up again. Form a habit of stepping on a scale at least once a week to monitor the numbers or you may devise another nutritional plan to keep your weight in check.
Since the keto diet concentrates more on whole foods and high-protein foods, make sure to include different protein sources like tuna, salmon, nuts, and seeds in your daily diet to sustain your energy. Consuming an adequate amount of protein while keeping your body weight closely monitored enables you to continue practicing the lazy diet for several years without experiencing any major health issues. Remember that maintaining the weight once you’ve lost the excess pounds is one of the most difficult parts of dieting.
Pros and Cons of Lazy Keto
This simplified version of the ketogenic diet has been proven to benefit plus-size individuals, regular fitness goers, and diabetics. But the lazy keto may also have its own disadvantages as you continue reading below. Here are the main benefits first:
1. Enhances weight loss efforts
Though both options may provide almost the same health benefits, the lazy keto seems less stressful than the strict keto. The lazy keto allows you to enjoy the freedom of selecting your preferred protein and whole foods sources without getting bothered with calorie counts. You can eat as much as you can, provided that your food choices will contain at least 75% keto-friendly options.
2. Reduces risk factors for chronic diseases
A low-carb, high-protein diet has been shown to significantly improve heart health and weight loss. The lazy keto works almost the same with strict keto but in a more relaxed approach. It lowers bad cholesterol levels while reducing the risk of developing hypertension, neurodegenerative diseases, and type II diabetes. Insulin resistance is greatly reduced since the burning of fat may only require a small amount of insulin as compared to breaking down sugars and carbohydrates.
3. Eliminates calculation of macros
In lazy keto, no strict calculation of macronutrients and calories is required, which often consumes your time and energy. The keto diet basically includes 80% of healthy fat, 15% protein and the rest goes for the carbs. So imagine how stressful it is to fill up your calorie-tracking app each day based on your food selections. With lazy keto, it’s all about making the right choices and putting them in good proportions.
4. Works best for keto beginners
A ketogenic diet may seem intimidating for you, particularly if you’re worried about its initial effects.
If you’re a beginner in the world of keto lifestyle, better start with lazy keto to help your body gets used to the system. This approach allows you to see how your body will react when you gradually remove the carbohydrates out of your diet. Once you start feeling comfortable with keto diet, you can soon start tracking the calories and devise your own keto plan according to preferred choices.
Cons of the lazy keto:
1. Promotes consumption of additional carbohydrates
The main objective of ketogenic diet is to put your body in a state of ketosis and the absence of carb is the key to its success. But the lazy keto gives you the freedom to eat as much keto-friendly food as you want without knowing the actual amount of carbohydrates present in the ingredients. Inconsistent keto practices, additional cheat days and no tracking of food will eventually put your body out of ketosis since you don’t know how much carbohydrates you’ve been unknowingly consuming. It’s critical to know how much carbohydrates are getting inside your body although the lazy keto doesn’t require you to track everything.
What’s important here is to learn the food items that are high in calories, but you don’t need to memorize them. Fortunately, the internet now offers you a wide range of keto-friendly food lists that can help you in making good decision.
2. Leads to weight gain
Consistency is the key factor if you wish to make your lazy keto journey successful. Expect your weight to go up particularly if you’re struggling to fight off cravings and strong appetite on top of failing to monitor your calorie count. If you can’t consistently put your body into ketosis, try at least to become aware of your eating habits, so you can somehow reduce your carbohydrate intake.
The lazy keto might not become effective enough in some cases since calorie count can still affect the overall results. Remember that some keto-friendly sources are “calorie-dense,” which can increase your calorie intake without noticing it. Sometimes, you might not be taking enough protein to sustain muscle recovery which may lead to early fatigue. And if at some point you want to perform cardio exercises, your body might not be able to sustain the needed energy, which may result in building more appetite.
Difference between Lazy Keto, Dirty Keto, and Strict Keto
As mentioned earlier, the purpose of lazy keto is to maintain carb intake between 20 and 25 grams per day without specifically tracking down your food calories. Remember, you need to put your body in ketosis to reap the benefits of ketogenic diet. The lazy keto allows you to eat when you feel hungry while avoiding all food sources that may potentially contain carb. Consuming enough healthy fat completes the lazy keto equation since high-fat intake will make you feel full longer.
Dirty keto employs the same process of breaking down protein, carbs and fat, but the sources of macronutrients are not determined. It doesn’t matter where to find your macronutrients as long as your body can stay in ketosis. While a typical ketogenic diet includes grass-fed butter, coconut oil, and organic vegetables, dirty keto lets you enjoy high-fat processed foods in moderation. Stephanie Pedersen, registered nutritionist and author of “Keto Lunches: Grab-and-Go, Make-Ahead Recipes for High-Power, Low-Carb Midday Meals,” described dirty keto as a keto practice that uses “pre-made” packaged foods rather than using “homemade” food from whole food sources.
Dirty keto is about consuming processed foods that contribute significantly on your daily macro count. Processed foods are likely to contain preservatives and flavorings which may result in dehydration, constipation and similar symptoms of keto blues. But what you are missing here are micronutrients like vitamins, healthy bacteria and minerals which are equally important for general health according to Pedersen. Micronutrients are essential in boosting your immune system, keeping skin healthy and helping your body performs at its best.
Strict keto also referred to as clean keto or classic keto, is the most popular choice among several ketogenic options available today. This keto diet strictly enforces a daily consumption of not more than 25 grams of net carb per day. It strongly emphasizes the consumption of high-protein sources and sufficient fat to make this type of diet sustainable for a longer period of time. Strict keto means eating only whole foods and unprocessed food with a little room for adjustment.
With strict keto, your primary source of carbohydrates can only be found from low-carb vegetables, nuts, seeds, and selected fruits, making sure you’re absorbing the needed micronutrients. Carbohydrates are limited to just 5% of your total food consumption with no considerations to high-carb content found in most processed foods. Trans-fat sources should be totally avoided as well as refined vegetable oil such as canola oil and sunflower oil.
As you can observe, the huge difference between lazy, dirty and strict keto is leaning towards the proper application of dieting principles in relation to the number of calories consumed and food selection. If you’re considering keto diet for optimal health and safe weight loss, it’s better to select the classic keto or perhaps, lazy keto to add more flexibility.
How I lose more than 100 lbs
The keto diet completely changed my life, and it all started back in the summer of 2016.
I remembered the days when I got bigger and wasn’t sure how much I weighed during college. I could feel that my clothes were getting tighter which made me feel more frustrated about my life. I got no friends to count on and all I had that time was my two little pet dog named Cookie and Crumble.
I was weighing between 176.3 and 209.4 pounds (80 to 95 kg) before I reached 25. I was lucky enough to find someone who had accepted me for who I am despite my enormous weight.
In 2014, I met my boyfriend Dale, and we started dating to get to know one another. My boyfriend and I are officially in a relationship in 2016 and decided to live in my parent’s house when he got hired as a CSR in a call center company. But things became difficult for me as I became lazy and tired all the time due to my weight.
The situation got even worse when I eat a lot in early 2015 due to stress, and my friends are busy with their own lives, my friends and I weren’t able to go camping and trekking like what we used to back in the college days.
I didn’t realize I had gained excessively until a very close friend of mine took a picture of my younger sister and me, and when I saw it, I just couldn’t believe how fat I’ve gotten. My boyfriend saw the picture, and he didn’t say anything bad.
I wanted to be with my family for as long as I could, so I decided to change my eating ways though I wasn’t sure how to go with losing fat. I experimented on 120-calorie pre-packed foods, after-six PM plan and portion control, but none of them effectively worked for me.
Introduction to keto
One day, I was at a thrift store looking for some useful stuff when I chanced upon an old friend back in college. She took notice of my “extra-large” figure and asked me to try on keto, which would require below 25 grams of carbohydrates per day. I was skeptical at first, so I did some research on the internet and decided to try it after a week.
I started the first phase of the keto diet, which people call it “induction,” for a few days. I already noticed some small changes and my body was feeling less hungry.
Like many other diet routines, I experienced some “withdrawal” syndromes during my first three weeks such as bloating and fatigue. I would be feeling great at the start, and then my appetite would hit until I gave in and I was really disappointed in myself.
But I discovered that the cravings would pass if I remained focused and determined to lose weight. My family served as my biggest motivation, and it made me realize that I could keep going and win it.
Although keto plans had several stages and meant for a number of weeks, I decided to stay with the first stage (maintaining 25 grams per day and intermittent fasting) and moved on. It took me almost 38 months to lose almost 101 pounds, and I was so proud of it. During that span, I added basic exercises like a 25-minute jog, one-hour walk and a number of household chores including washing up my boyfriend’s motorcycle.
I reached the point to eat only when I felt hungry, which often resulted in skipping regular meals. When I was losing weight, there were moments where I wouldn’t naturally felt hungry despite the presence of temptations around me.
Although I am allowing myself to go up to 30 grams of net carb, I still remain between 20 and 25 grams most of the time. I don’t even need to track my food using some online food trackers unlike other long-term dieters do.
At 27, having maintained a 108-pound (49 kg) weight from 209.4 pounds (95 kg) has made my life sweeter than ever. And the best thing about it, my boyfriend has been in love with me more than ever.
Maintaining your net carb consumption can become a stressful way of everyday living. So if you are a keto beginner, lazy keto might be suitable for you, especially if you have difficulties following calorie-stricken nutritional plans before.