What Is a Lazy Keto Diet? How to Do? [Free 7-Day Meal Plan]

Lazy Keto Diet vs. Keto Diet

The main differences between a Lazy Keto Diet and the standard Keto Diet are their strictness and focus on tracking macronutrients.

Keto Diet:

• Macronutrient Ratios: The standard Ketogenic diet has a specific breakdown of macronutrients to produce ketosis. It includes taking 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
• Tracking: On the standard Keto diet, you must measure carefully and track macronutrients (fat, protein, and carbohydrates) and calorie intake to ensure you’re on the right track.
• Food Choices: On the Keto diet, you need to eat high-quality, healthy fats, moderate amounts of protein, very low-carbohydrate, whole, and unprocessed foods. But you must limit sugars and processed carbohydrates.
• Benefits: The Keto diet can help weight loss, control blood sugar, increase energy levels, and enhance mental clarity.

Learn More: Is Yogurt Keto-Friendly? The Best Keto Yogurt

Lazy Keto Diet:

• Carbohydrate Restriction: The Lazy Keto Diet reaches ketosis by limiting carbohydrates (usually under 20-50 grams of net carbs per day) but doesn't focus on fat, protein, and calorie restrictions.
• Tracking: You don’t need to track macronutrients carefully, only keep the carb intake low.
• Simplicity: The Lazy Keto Diet does not dig into details like the Ketogenic diet, so it’s easier to follow.
• Benefits: The Lazy Keto diet creates ketosis, helps weight loss, and improves energy levels.

Is Lazy Keto Better Than Keto?

Well, to decide if Lazy Keto is better than Keto, you need to take into account your personal goals, preferences, and lifestyle, as nothing can be good for everyone.

Both of these methods come with advantages and possible disadvantages, and you need to choose the one that best fits your goals and needs.

But to help you decide better, I’ve listed the main pros and cons of these two diets so you can easily compare and contrast them.

Lazy Keto Diet Pros

• Simplicity
• Less Stressful (no need to count every calorie you consume)
• Decreasing Carbs

Learn More: A Free Guide to Agoge Diet for 2023: Is It Good for Weight Loss?

Lazy Keto Diet Cons

• Possibility of Macronutrient Imbalance (as there’s no precise macronutrient tracking)
• Slower Progress

Standard Keto Diet Pros

• Precise Tracking of Macronutrients
• Customizability
• Nutritional Balance

Standard Keto Diet Cons

• Complexity of Tracking
• Stress and Obsession Due to Strict Tracking

Now that we’re still on the subject of comparing the Lazy Keto with other Keto versions let’s see what Dirty Keto is!

Learn More: The Keto Liquid Diet: Benefits, Side Effects, and Meal Plan

Lazy Keto Diet vs. Dirty Keto Diet

Both Lazy Keto and Dirty Keto are simpler versions of the standard Keto diet., but here’s how they differ.

The Lazy Keto Diet

• limits carbs to create ketosis.
• is not strict about tracking fat, protein, and calorie intake.
• aims to make the Ketogenic lifestyle more accessible to people.
• focuses on eating whole, unprocessed foods and choosing high-quality fats and proteins.

The Dirty Keto Diet

• prioritizes macronutrient breakdown.
• is not so sensitive about the quality or sources of the macronutrients. It means less nutritious or dirty foods are also allowed.
• tracks carbs, fat, and protein intake.
• aims to hit the macronutrient targets, not eating wholesome, nutrient-dense foods. It means that if a highly processed or low-quality food has the needed macronutrient ratios, you can eat it.

So, let’s get back to our main discussion, the Lazy Keto diet, and find out its main benefits and possible side effects.

Learn More: What Is The Dirty Keto Diet? Food List and Free 7-Day Meal Plan

The Benefits of a Lazy Keto Diet

Here are the main benefits of a Lazy Keto diet. Remember that the important point is your health status, goals, and needs. These are the parameters you need to pay attention to when choosing a diet. The most beneficial diet is the one that suits your situation.

Weight Loss

Inducing ketosis and burning fat for energy, the Lazy Keto diet helps weight loss, lowers appetite, and boosts fat metabolism [1].

Increased Energy

When your body adapts to burning ketones for energy, you’ll feel more energetic [2].

Mental Clarity

Ketosis can improve cognitive function and mental clarity.

Learn More: Can You Eat Pineapple on a Keto Diet?

Stable Blood Sugar

Consuming fewer carbs helps stabilize blood sugar levels, which is good news for individuals experiencing insulin resistance or type 2 diabetes [3].

Appetite Control

Eating more fat and reaching ketosis can result in a controlled appetite, which decreases overeating [4].

Health Benefits

The Lazy Keto can control triglyceride levels, HDL (good) cholesterol levels, and inflammation markers.

Easy to Follow

Since you don’t need precise tracking, the Lazy Keto is easier to follow than the standard Keto diet.

Less Sugar

You need to limit or stop eating sugary and processed foods on a Lazy Keto, which improves your overall health.

Digestive Health

The low-carb, high-fat approach of the Lazy Keto can help the digestive system and reduce bloating.

Flexibility

You don’t need to strictly track everything you eat, so you can have more food options and join more social events and parties!

Positive Lifestyle Changes

The Lazy Keto diet helps you eat healthier foods and pay attention to your carbohydrate intake, which creates a healthier lifestyle.

Learn More: All Meat Diet: Is It Healthy? Benefits and Result [Meal Plan]

The Side Effects of The Lazy Keto Diet

Not all the following side effects will happen to everyone, but knowing about them in advance enables us to make more informed decisions while following our health and fitness goals.

• Keto Flu: It’s a condition that may appear due to transitioning into ketosis and occurs with symptoms like fatigue, headache, dizziness, nausea, irritability, and muscle cramps. These are often temporary and go away by drinking enough water and electrolytes as the body adapts to the new situation.
• Nutrient Deficiencies: Not paying attention to nutrient intake can cause nutrient deficiencies or macronutrient imbalances [5].
• Gastrointestinal Issues: Consuming too much fat quickly without enough fiber or hydration can cause constipation or diarrhea.
• Cholesterol Levels: Eating too much fat may increase LDL (bad) cholesterol levels.
• Liver and Kidney Strain: Eating too much fat may harm the liver and kidneys, especially if you’ve had pre-existing conditions in these organs.
• Bad Breath: Keto breath is a condition of bad breath caused by the production of acetone, a type of ketone.

How to Do the Lazy Keto Diet?

To ease you into the real process of the Lazy Keto diet, I’ve listed the steps you need to take. It’s not difficult, and you just need to follow the steps.

1. Change Gradually. Do not make sudden significant changes. Consult a healthcare professional first and change your habits gradually so your body can adapt. For example, replace pasta with courgette, potato fries with celeriac fries, and oats with Keto-friendly instant porridge.
2. Learn what high-carb foods are and start to decrease your carbohydrate intake. Find related recipes and make a Lazy Keto shopping list.
3. When mentally ready, track the carbohydrate intake. No higher than 50g of net carbs (total carbs minus fiber and sugar alcohols) per day. You also use carb-tracking apps.
4. Start with around 50g of net carbs a day and gradually decrease it as your body gets used to the new habits.
5. After some weeks, you may also be ready to track your macros. But don’t push yourself so hard on this.
6. Keep a balanced diet and consume enough protein and fat for energy, muscles, and overall health.

Don’t worry about crawling the net, looking for the stuff to eat and avoid. I’ll have you covered in the next section with a Lazy Keto food list.

Lazy Keto Diet Food List

Do you want to know what to eat and avoid in a Lazy Keto diet? Keep scrolling and read the next two subsections.

Foods to Eat

• Healthy Fats: avocados and avocado oil, coconut oil and coconut products, olive oil, butter and ghee, nuts and seeds (in moderation), fatty cuts of meat (e.g., beef, pork), fatty fish (e.g., salmon, mackerel, sardines)
• Protein Sources: meat (beef, pork, poultry), fish and seafood, eggs, dairy products (full-fat cheese, yogurt, cream)
• Low-Carb Vegetables: leafy greens (spinach, kale, lettuce, etc.), cruciferous vegetables (broccoli, cauliflower, cabbage), bell peppers, zucchini, cucumber, tomatoes (in moderation), green beans
• Berries in Moderate Amounts: strawberries, blueberries, raspberries, blackberries
• Beverages: water (plain, sparkling, or infused), herbal tea (without added sugars), black coffee (in moderation), unsweetened nut milk (almond, coconut, etc.)
• Condiments and Flavorings: herbs and spices, vinegar, mustard, hot sauce, low-carb dressings (check labels for added sugars)

Learn More: What Is Ketovore Diet? Meal Plan, Food list

Foods to Avoid

• High-Carb Foods: grains (wheat, rice, oats, etc.), sugary foods (candy, cakes, pastries, etc.), starchy vegetables (potatoes, corn, peas), legumes (beans, lentils, chickpeas), high-sugar fruits (bananas, grapes, mangoes, etc.)
• Processed and Sugary Foods: sugary snacks and desserts, processed foods with added sugars, sugary beverages (sodas, fruit juices)
• Highly Processed Oils: vegetable oil and soybean oil
• Low-Fat or Fat-Free Products
• Alcohol

Also, to streamline the process even more, I’ve made the Lazy Keto grocery list here for you.

Lazy Keto Grocery List

• Proteins: Chicken (breasts, thighs, whole chicken), Beef (ground beef, steaks, roasts), Pork (chops, roasts, bacon), Fish (salmon, mackerel, tuna, cod, etc.), Eggs, Turkey, Sausages (check labels for added sugars and fillers), Deli meats (choose varieties without added sugars)
• Healthy Fats: Avocados, Avocado oil, Olive oil, Coconut oil, Butter or ghee, Nuts (almonds, walnuts, pecans, etc.), Seeds (chia seeds, flaxseeds, pumpkin seeds, sunflower seeds), Full-fat cheeses (cheddar, mozzarella, etc.), Full-fat yogurt or Greek yogurt (unsweetened)
• Low-Carb Vegetables: Leafy greens (spinach, kale, lettuce, arugula, etc.), Broccoli, Cauliflower, Bell peppers, Zucchini, Cucumber, Tomatoes (in moderation), Green beans, Brussels sprouts
• Berries: Strawberries, Blueberries, Raspberries, Blackberries
• Dairy and Dairy Alternatives: Cheese (block or shredded), Unsweetened nut milk (almond, coconut, etc.), Heavy cream
• Condiments and Flavorings: Herbs and spices (rosemary, thyme, basil, oregano, etc.), Salt and pepper, Hot sauce, Mustard, Vinegar (apple cider vinegar, balsamic vinegar), Low-carb salad dressings (check labels for added sugars)
• Snacks and Nuts: Pork rinds (a low-carb snack), Almonds, Walnuts, Pecans, Macadamia nuts
• Beverages: Water (plain or sparkling), Herbal tea (unsweetened), Black coffee (in moderation), Unsweetened nut milk for coffee or smoothies
• Optional: Cauliflower rice (for a rice substitute), Zucchini noodles (zoodles) or shirataki noodles (for pasta alternatives), Almond flour or coconut flour (for baking)

Learn More: Are Sunflower Seeds Keto? 5 Ways to Add Them to Your Diet

The next thing I’ve prepared for you to easily start a Lazy Keto diet is a 7-day Lazy Keto meal plan.

7-Day Lazy Keto Meal Plan

It is a sample meal plan to give you a general view of the diversity of Lazy Keto foods. You can substitute the foods with other Lazy Keto-friendly options you prefer.

Day 1

• Breakfast: Scrambled eggs cooked in butter with spinach and cheese
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a drizzle of olive oil
• Dinner: Baked salmon with roasted broccoli and cauliflower

Day 2

• Breakfast: Greek yogurt (unsweetened) topped with mixed berries and chopped nuts
• Lunch: Turkey and cheese roll-ups with sliced bell peppers and guacamole
• Dinner: Beef stir-fry with low-carb vegetables (such as broccoli, bell peppers, and zucchini) cooked in coconut oil

Day 3

• Breakfast: Smoothie made with almond milk, spinach, avocado, and a scoop of protein powder
• Lunch: Cobb salad with chopped lettuce, hard-boiled eggs, bacon, avocado, and blue cheese dressing
• Dinner: Grilled chicken thighs with asparagus spears and a side salad

Day 4

• Breakfast: Omelette filled with mushrooms, onions, and cheese
• Lunch: Tuna salad with mixed greens, olives, and a drizzle of olive oil
• Dinner: Pork chops with roasted Brussels sprouts and a side of cauliflower rice

Day 5

• Breakfast: Chia seed pudding made with almond milk, chia seeds, and vanilla extract, topped with berries
• Lunch: Sliced roast beef with cheese, pickles, and a side of coleslaw
• Dinner: Baked chicken thighs with a side of sautéed spinach

Day 6

• Breakfast: Bacon and eggs cooked in coconut oil
• Lunch: Egg salad made with hard-boiled eggs, mayonnaise, and chopped celery, served on a bed of lettuce
• Dinner: Grilled fish with a side of steamed broccoli and a drizzle of lemon butter

Day 7

• Breakfast: Almond flour pancakes topped with whipped cream and berries
• Lunch: Caprese salad with sliced mozzarella, tomato, basil, and balsamic vinegar
• Dinner: Zucchini noodles (zoodles) with marinara sauce and meatballs

You can have the following and other Keto-friendly snacks during the week when you prefer:

• Nuts (almonds, walnuts, etc.)
• Cheese cubes or slices
• Pork rinds
• Sliced vegetables with guacamole or ranch dressing

Now, let’s talk science a bit, explain the role of carbs and calories in the Lazy Keto, and see how weight loss can happen following this dietary approach.

Learn More: Steak and Eggs Diet: Is It Good for Losing Weight? [Tips for Females]

Carbohydrates on Lazy Keto

Lazy Keto aims to minimize carbohydrates to reach ketosis and make the body use fat to provide energy instead of carbohydrates. The theory is that if you don’t consume a lot of carbs, your body turns to fat (ketones) for energy.

On the Lazy Keto Diet, the primary focus is restricting carbohydrate intake to induce and maintain a state of ketosis. Although you don’t have to precisely track your fat and protein intake, it’s wise to have a rough estimate of your carbohydrate intake.

How Many Carbs Do You Need on a Lazy Keto?

At the start, around 50g of daily net carbs is generally good. But the number can differ from person to person. As time passes and your body adapts to the new situation, you can decrease the carbohydrate intake and lower it to around 20g of daily carbs.

Consulting a healthcare professional gives you a wider and clearer view of the amount of daily net carb your body needs to achieve and maintain ketosis.

What Percentage of Carbs Are Lazy Keto?

Lazy Keto doesn't specify a percentage of carbohydrates for everyone, but you’d better keep your daily net carbohydrate intake under 20-50 grams to streamline ketosis.

Calories on Lazy Keto

Although we don’t count calories on a Lazy Keto, we need to keep it as low as possible. Keeping a balanced diet while focusing on increasing fat and protein helps you achieve your health and fitness goals faster.

Do Calories Matter on Lazy Keto?

Yes, calories still matter on the Lazy Keto Diet. We don’t count the calories in every bite, but we need to have a general estimate and don’t consume too many calories as it hinders you from reaching ketosis and fat loss.

Do You Count Calories on Lazy Keto?

You don’t have to count calories on the Lazy Keto diet, as your focus must be on limiting carbohydrates. Having said that, you’d better have a general idea of your daily calorie intake.

How Many Calories Should I Eat During Lazy Keto?

There is no specific number of calories you can consume daily on a Lazy Keto diet, as it varies from person to person and depends on your age, gender, weight, height, activity level, and overall health goals.

You can consult a healthcare professional for this, but you can also do the following to decide the magic number and make related decisions.

• Calculate Your Basal Metabolic Rate: BMR shows the number of calories your body needs at rest to maintain basic functions. There are many online BMR calculators.
• Factor in Physical Activity: You can multiply your BMR by an activity factor (sedentary, lightly active, moderately active, etc.) to estimate your total daily energy expenditure (TDEE).
• Adjust for Weight Goals: Your calorie intake differs based on your goals, whether you want to lose, maintain, or gain weight. For example, to lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE.

Learn More: Carnivore Diet vs Atkins Diet: Which Is Better for Weight Loss?

What Happens If You Don't Eat Enough Calories on Lazy Keto?

If you don’t consume enough calories, you may experience the following.

• Energy Deficiency (fatigue, weakness, and less physical and mental performance)
• Muscle Loss
• Nutrient Deficiencies
• Slowed Metabolism
• Hormonal Imbalances (like abnormal menstrual cycles for women)
• Gastrointestinal Issues (like constipation, diarrhea, etc.)
• Mental and Emotional Health (mood swings, irritability, anxiety, and difficulty concentrating)

Weight Loss on the Lazy Keto Diet

The Lazy Keto helps you lose weight by limiting carbohydrate intake, which results in ketosis, and your body burns fat to produce energy. By entering ketosis, your body finds no carbs to burn, so it uses stored fat for energy, which means losing fat and weight. 

However, to get the best weight loss results on a Lazy Keto, you must eat healthy foods, control your portion intake, and balance your calorie intake and expenditure.

If you need personalized guidance, you can talk to a healthcare specialist or a dietitian.

Will I Lose Weight on Lazy Keto?

Yes, Lazy Keto can generally help weight loss. But if you have pre-existing health conditions or special needs, you must consult healthcare specialists for personal guidance.

During a Lazy Keto diet, you need to limit carbohydrate intake and focus on low-carb, high-fat foods, which usually result in weight loss. However, your starting weight, activity level, overall calorie intake, and individual metabolism affect the results.

How Much Weight Can You Lose on a Lazy Keto?

Various factors affect the amount of weight you can lose, including your starting weight, age, gender, activity level, metabolism, and overall calorie intake.

Why Am I Not Losing Weight on Lazy Keto?

Although you follow the rules of the Lazy Keto diet, you may not see the weight loss results, which can happen for many reasons, as follows.

1. Calorie Intake: Check if you’re consuming too many calories. If it is the case, you can create a calorie deficit for better weight loss results.
2. Portion Sizes: Overeating, even low-carb foods, can add up in calories. So, keeping portion sizes normal is the best idea.
3. Nutrient Balance: Balanced diet containing enough protein and fat increases metabolism and satiety.
4. Hidden Carbs: Do not always trust the low-carb or Keto-friendly labels on some foods, as they may still contain hidden carbs. To avoid hidden carbs, keep the portions small and steer clear of processed foods.
5. Hormonal Factors: Hormones affect weight loss, and imbalances in the thyroid or stress may affect the results.
6. Plateaus: Weight loss can stall temporarily because of water retention, changes in metabolism, or other factors. Follow the rules and stay tuned, as patience is the key.
7. Lack of Physical Activity: If you combine the Lazy Keto with physical activity, you’ll get the best weight loss results.

How Fast Do You Lose Weight on Lazy Keto?

Some individuals lose weight faster than others, as personal factors like starting weight, age, gender, metabolism, activity level, adherence to the diet, and individual body composition can influence the results. 

Generally, you’ll see initial weight loss results faster because of water loss, while glycogen sources (stored carbs) get depleted in the early two weeks.

But once you shed that first bit of water weight, the pace of losing pounds might slow down and become more steady and gradual.

The general rule for losing weight healthily is losing about 1-2 pounds (0.45-0.9 kg) every week. So, the body fat drop gradually without negatively impacting muscles and general health.

Can You Go Into Ketosis on Lazy Keto?

Yes, one of the main aims of the Lazy Keto is to achieve ketosis by limiting the carb intake and consuming enough fat and protein.

Ketosis includes burning ketones (stored fat) instead of carbohydrates, which is the main source of fat melt and weight loss in Ketogenic diets.

Who Should Avoid Lazy Keto?

Lazy Keto is generally suitable for many people but may be challenging or forbidden for the following groups. 

• Certain Medical Conditions (diabetes, kidney issues, liver problems, or a history of eating disorders)
• Pregnant or Breastfeeding Women
• Children and Adolescents (those who have special nutritional requirements for growth and development)
• Active Athletes
• Individuals with a History of Eating Disorders

Summary

The Lazy Keto Diet is a more relaxed version of the standard Ketogenic diet, which aims to achieve ketosis by limiting carbs and going easy on calculating protein and fats.

Using the step-by-step guide and the free 7-day meal plan provided in this article, you can easily start the Lazy Keto diet. But if you need personalized guidance, you need to consult a healthcare professional or dietitian.

FAQ

Let’s ask and answer the most frequently asked questions about the Lazy Kato diet.

Can You Eat Fruits on Lazy Keto?

As you need to minimize carbohydrates on the Lazy Keto, you need to avoid fruits, sugary snacks, bread, and potatoes. But less sugary fruits like different kinds of berries can be consumed.

What Happens If You Cheat on Lazy Keto?

Cheating on the Lazy Keto can negatively impact ketosis. If you consume more than 50g of carbs, your body may go out of ketosis state.

Is Lazy Keto Bad for Your Heart?

Consuming too much saturated fat may have negative effects on heart health. So, it’s necessary to avoid overeating fats and exercise regularly.