- [PDF] Download DIRTY, LAZY, KETO: Getting Started: How I Lost 140 Pounds — William and Stephanie Laska
- Have You Heard of Lazy Keto?
- What is “lazy keto” and how do you do it?
- Is lazy keto healthy?
- Lazy Keto Vs. Dirty Keto
- Is Lazy Keto a Good Idea? The Pros and Cons of a Relaxed Keto Diet
- What Is Strict Keto?
- So What’s Lazy Keto?
- What the Proponents are Saying
- What the Naysayers are Saying
- Some Experts Are Someplace in the Middle
- Which Keto Is the Right Keto?
- Keto made simple
- Cutting carbs for good may harm heart health
- Burn fat not carbs
- Balance is key when it comes to diet
- How To Do Lazy Keto
- Lazy Keto Means No Tracking
- How Do You Know Lazy Keto Is Working?
- Throw Out The Scale
- Keto Without Stress
- Lazy Keto Diet Explained
- People Are Trying a ‘Lazy Keto’ Diet. Experts Aren’t Impressed
- ‘Lazy keto’ takes a laid-back approach to the latest diet trend
[PDF] Download DIRTY, LAZY, KETO: Getting Started: How I Lost 140 Pounds — William and Stephanie Laska
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Title: DIRTY, LAZY, KETO: Getting Started: How I Lost 140 Pounds
Author: William and Stephanie Laska
Book Descriptions : DIRTY, LAZY, KETO: Getting Started: How I Lost 140 Pounds
#1 New Release, #1 Best Seller. Stephanie Laska lost 140 pounds, roughly half of her body weight, by following a ketogenic inspired diet. She figured out the secret to losing weight without the crazy restrictions of a traditional keto diet by following a dirty and lazy version of keto. Stephanie spent most of her adult life in the Morbidly Obese Class III BMI category. Hovering close to 300 pounds, she avoided booths at restaurants and feared not fitting into amusement park rides. â€œI once hid my jacket over my lap so the flight attendant wouldnâ€™t see that my seatbelt wouldnâ€™t close,â€? she admits.It wasnâ€™t until a friend suggested she could continue to drink beer while still losing weight that Stephanie decided to â€œtry one last timeâ€?. Any diet that included loopholes for having a cold beer might be worth a try, she reflected.Through trial and error, Stephanie learned how eating a low carb, moderate protein, higher fat diet could finally nudge her weight in the right direction. â€œThis is the weirdest diet ever!â€? went through her mind every time she got on the scale. Coming from an era of eating FruitLoopsÂ© washed down with a pitcher of Kool-AidÂ©, Stephanie was clueless about the metabolic effects of consuming too many carbohydrates. DIRTY, LAZY, KETO explains the unique diet Stephanie followed to achieve her success. Using humor and simple explanations, Stephanie walks the reader through her personal manifesto for weight loss and maintenance, with helpful strategies and food lists to immediately employ.Stephanie has kept her weight off for five years. She left behind a giant dent on the couch to run twelve marathons, two of which earned her a first-place marathon medal. As part of the chosen Clean Start Team, Stephanie even ran the New York City Marathon in 2017 as a sponsored athlete from PowerBarÂ©. Her story even appeared in the international publication, Muscle and Fitness: HERS, Spring 2018. More recently, Costco Connection shared Stephanie s story in an article about the merits of an anti-inflammatory diet (January 2019). She is also quoted in a Reader s Digest article about foods to avoid while on the keto diet (January 2019). Stephanie s hope is that the reader will leave inspired and armed with enough information to get started on their own journey of personalized weight loss success.Letâ€™s discuss the goals of this down and dirty mini-guide. By the end, the reader will be able to:*Partner with your physician to set realistic goals based on your current health*Understand the difference between a DIRTY, LAZY, KETO diet and a Ketogenic Diet*Accurately read a nutrition label and count the net carbs per serving*Confidently shop for ingredients that you need to be successful*Stock your fridge and pantry with appropriate foods for cooking and snacking*Prepare quick and easy meals, drinks, snacks, and desserts that are on plan*Strategize ways to prevent dehydration*Recognize and stop efforts at self-sabotage*Have a long-term plan for healthy, sustainable weight loss
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Dirty, Lazy, Keto: Getting Started: How I Lost 140 Pounds by Stephanie Laska: Conversation Starters
Stephanie Laska was a size 26 and weighed almost 300 pounds. Classified as obese III on the BMI scale, she couldn’t find clothes that have her size. Seatbelts didn’t fit her either. Her diets didn’t work and was about to give up dieting altogether when she came across the keto diet. “In my opinion, there are way too many rules and expectations about eating a high-fat diet, a no sugar diet, high protein diet, NSNG or even intermittent fasting. It’s all too confusing and overwhelming.” Her experience proved that she was able to enter ketosis, the “fat burning”, stage, without having to strictly follow the rule book.
Dirty, Lazy Keto is an Amazon #1 bestseller in the diet, nutrition, and self-help categories.
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and the characters and its world still live on.
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and invite us into the world that lives on.
These questions can be used to create hours of conversation:
• Foster a deeper understanding of the book
• Promote an atmosphere of discussion for groups
• Assist in the study of the book, either individually or corporately
• Explore unseen realms of the book as never seen before
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Have You Heard of Lazy Keto?
One of the downsides to a high-fat, low-carb ketogenic diet is how much prep work and time it can take. If you’ve wanted to try it but felt overwhelmed by all the macro tracking, a new twist called lazy keto—yet another version of the keto diet—may be your ticket.
In this version of keto, you only count one macro. “It’s a focus on carbohydrate restriction and nothing else,” says Robert Santos-Prowse, R.D.N., a clinical dietitian and author of The Ketogenic Mediterranean Diet and The Cyclical Ketogenic Diet.
What is “lazy keto” and how do you do it?
Specifically, your guiding principle on lazy keto is eating fewer than 20-30 grams of carbs per day. (Everyone has a different limit before his or her body gets into ketosis, so that’s where the range comes in, says Santos-Prowse.)
The way to do lazy keto is to download a macro-tracking app, like MyFitnessPal, and track your carbs—but forget about fats, protein, or calories. Realistically, if you’re sticking to the 20-30-gram range, you could pretty easily track your carbs in your head or even on paper if you wanted. (Related: 12 Healthy High-Fat Keto Foods Everyone Should Be Eating)
Is lazy keto healthy?
And while many docs and nutritionists are anti-keto (or at least the traditional version of the keto diet), Susan Wolver, M.D., an associate professor of medicine at Virginia Commonwealth University who’s board-certified in obesity medicine, actually recommends the “lazy” version of keto to all her weight-loss patients.
“The best eating plan is a plan that be able to stick to,” says Dr. Wolver. As such, she thinks the regular ketogenic diet is “a lot of work that’s probably unnecessary.” If you’re keeping your carbs low, you’ll likely be in ketosis, she notes.
Sounds totally reasonable and doable, right? No more worrying about what percentage of your calories are coming from fat and crunching numbers when you’d rather just be eating your avocado in peace? Maybe, but there’s a catch. The problem with the lazy version of keto is that people have started to use it interchangeably with “dirty keto”, says Santos-Prowse. Dirty keto is another variation of the diet he says can have adverse effects since it doesn’t actually require steering clear of unhealthy foods. (More on that here: What’s the Difference Between Clean Keto and Dirty Keto?)
In dirty keto, carb counting is the only rule, again—yet it’s even less restrictive, with zero focus on eating whole, nutritious foods. A recent book called Dirty, Lazy Keto, in which author Stephanie Laska shares how she lost 140 pounds on the diet, promotes eating whatever food you like to lose weight—as long as it’s low-carb. A follow-up book from Laska even shares her dirty lazy keto guide to fast food.
“One of the biggest advantages to a ketogenic diet is that it will typically force a person to be more intentional about their relationship with food, because they have to look at ingredient labels, consider the source of the food, and probably cook more,” he says. “If you’re doing a lazy, dirty keto approach, you don’t get that particular benefit.”
Essentially, the problem with the ‘dirty’ approach is that it’s counterintuitive to what the keto diet is meant to do. “You haven’t addressed your patterns and your habits with food—you’ve just traded one kind of junk for another,” says Santos-Prowse.
Lazy Keto Vs. Dirty Keto
But there’s a big difference between lazy and dirty keto, notes Dr. Wolver, who “absolutely recommends the whole-food approach”. Which is why all the keto-friendly packaged items hitting store shelves, while convenient in a pinch, are not necessarily a good thing, she says.
“I have increased concern over all the good-for-keto products in my supermarket,” says Dr. Wolver. “It’s starting to feel a lot like the low-fat craze, where we came up with all these fat-free products and people thought they could eat all that they wanted.”
While Santos-Prowse doesn’t typically recommend a lazy plan, he says it can be a useful option for situations like travel where you can’t always make the best food choices or have access to a kitchen.
In that case, when it comes to lazy keto recipes, he advises a few convenience foods that aren’t processed: hard-boiled eggs, single-serve packages of cheese, and avocados, which can all be easily found at a supermarket (and often, even gas station convenience stores now) when you’re on the road. (Related: The Best Keto Supplements to Take If You’re Following the High-Fat Diet)
The bottom line? Just don’t let the word “lazy” carry over into how you approach the entire diet. The method of tracking is easier, yes, but following lazy keto still requires a commitment to changing your overall approach to food—and that goes beyond just ordering your burger without a bun.
- By Kelsey Ogletree
Is Lazy Keto a Good Idea? The Pros and Cons of a Relaxed Keto Diet
If you’ve been following along in the keto blogosphere, you’ve probably begun to notice a debate cropping up around “lazy keto” and “dirty keto.”
Does this new approach count as keto, or is it just an imposter taking all the credit for the true keto diet? Does it work for weight loss, or are there negative effects that lazy keto dieters aren’t thinking about? Is lazy keto just another name for a standard low-carb diet or does it really send you into ketosis the same way the “real” keto diet does? What’s best for the long-term?
Keto groups all over the internet are weighing in on the topic, and the answers still aren’t incredibly clear. Whether you’re new to the lifestyle or a veteran to the ketogenic diet, where you stand on this debate might be as simple as who you follow on social media.
We’ve gathered the best arguments for and against the lazy keto diet to help you decide whether or not it’s the right approach for you.
What Is Strict Keto?
If you’ve so much as engaged in a quick Google search about the keto diet, you know that it’s a high fat, low carb approach to weight loss.
Strict keto requires that you monitor a few things:
- The proportions of fat to protein to carbohydrates. The ideal ratio is 65–75% fat, 15–30% protein, and 5-10% carbs.
- Your total calorie intake (varies based on your current weight and weight loss goals).
- Your carb intake, which must remain below 20 grams of net carbs per day to ensure that you achieve and remain in ketosis (the optimal fat-burning state).
In an ideal world, if you’re on a strict keto diet, you’re choosing only keto-approved fats, high quality, grass-fed meats, and organic vegetables in order to maintain the ratios we mentioned. After all, you’re embarking on this diet to make a major lifestyle change, right? So you might as well go all in and choose the best foods you can for optimal results.
So What’s Lazy Keto?
Lazy keto is a loose form of the strict keto diet. Instead of tracking all four macronutrients (carbs, fats, proteins, and calories), it only requires that you track carbs. On the lazy keto diet, you still want to maintain a carb count of 20 grams or less per day, but you can basically eat whatever else your heart desires outside that single parameter.
Some keto groups call this approach “dirty keto,” due to its allowance for foods that are generally regarded as unhealthy: fast food, commercial meats, tons of bacon, low-carb processed snacks like pork rinds, artificial sweeteners, and the keto treats and desserts you see advertised on Instagram and Facebook.
Another term for this style of keto is called IIFYM (If It Fits Your Macros), which basically calls for the same lackadaisical approach to keto. If it fits your macros, you can eat it, no matter how unhealthy it might be.
This is where the sticky questions begin to bubble up for most proponents of the strict keto diet, especially those that overlap with the paleo community. If lazy keto allows for unlimited consumption of so-called unhealthy foods, then is it really keto at all? Might it even be dangerous?
What the Proponents are Saying
Prominent keto influencers, like the blogger at No Bun Please and Stephanie Laska, a best-selling author, take a more flexible lazy keto approach.
They claim a ton of personal success on this plan. No Bun Please has reported he successfully lost 80 pounds on the lazy keto diet plan and kept it off successfully for more than three years. Laska, who wrote the best selling book “Dirty, Lazy Keto,” reported losing 140 pounds on the plan and has sold her approach to hundreds of thousands of inspired readers.
These two and other lazy keto proponents like them argue that sometimes the perfectly strict keto plan isn’t realistic. Sometimes you have to make a keto-friendly choice at a fast food restaurant that fits with the carb requirements but doesn’t have the most ideal ingredients (a fast food burger without the bun is a great example). Sometimes it’s easier to stay on a keto meal plan long term if you know that eating a sugar-free snack (like pork rinds or something with artificial sweeteners in it) from time to time won’t wreck your whole diet.
Lazy keto advocates acknowledge that tracking all of your macros all the time can get old and cause people to go off-plan rather than face the burden of having to track everything forever. The argument goes that if you can keep your blood sugar down, your ketones up, and you’re avoiding weight gain, then you’re probably doing it right.
It’s also worth noting that not everyone can afford to be strict about only buying organic veggies and grass-fed meats, and that if you loosen the rules of keto, it makes the diet more accessible to the masses.
But is it good for you?
What the Naysayers are Saying
You might already be imagining the list of grievances the purists have accumulated about the lazy or dirty approaches to the keto diet. For one, if you aren’t tracking your proteins, they argue, you might not be getting enough, which purists would say means your body might be consuming your lean muscle mass when it runs out of fat-based fuel.
Or the reverse could be happening. Some warn you could be eating too much protein, causing your body to process that for energy instead of the fats you eat, and throwing you out of ketosis (which is the whole point of the diet).
Other considerations include a potential deficit in the micronutrients you get when you focus on eating vegetables and fats like olive oil, coconut oil, and avocados. You’ve probably heard the generally accepted advice suggesting that prioritizing nutrient-dense foods will help not only promote optimal health, but will fill your diet with lower-calorie, more filling foods that will nourish your body far better than their processed food counterparts. Vitamins, minerals, antioxidants, and fiber are often concentrated in these foods, which are a sensible addtion to any diet, regardless of whether or not the keto diet is involved.
Naysayers like the author of Keto Diet Living argue that the keto desserts filled with almond flour, heavy whipping cream, and Splenda are not only not keto foods, but they undermine the shift dieters should be making in their relationship with food in general.
In other words, if you’re swapping out indulgent regular high carb desserts with keto recipes that just replace the sugar with the fake stuff, his argument is that you aren’t doing all that much to help yourself in the long term because you aren’t changing your relationship with the unhealthy choices. It’s something to think about.
Some Experts Are Someplace in the Middle
Of course, there are also a few keto experts who sit somewhere in the middle of these two polarized points of view. The folks over at Ketovale argue that lazy keto is a good way to ramp up to strict keto if you’re just starting out with the diet.
Strict keto requires a lot of granular knowledge and adherence, which can feel intimidating to a new dieter, but if you have a lot of body fat to lose and have been eating the Standard American Diet (SAD) your whole life, you might see some pretty impressive results from the shift to lazy keto alone.
They recommend switching over to stricter keto once you get the hang of the diet and start seeing some results – or once you plateau on the lazy plan.
Which Keto Is the Right Keto?
Untangling the confusion about whether or not lazy keto is a good idea might be as simple as figuring out what works for you. While we do recommend that you prioritize vegetables and other nutrient-containing, foods, the balance you strike will ultimately come down to how you feel.
Keep a food journal for a week or two as you transition into your new keto plan to uncover which foods help you stay in ketosis and which foods might be better avoided.
Pin for later:
IT’S a diet loved by celebs like Kim Kardashian – keto is famed for helping people lose weight fast.
But for the A-listers, it’s easy… they’ve got a team of chefs, PTs and nutritionists at their beck and call.
2 Celebs like Kim K swear by the keto diet to lose weight fast and shed body fatCredit: Getty – Contributor
But what about the rest of us mere mortals?
No one has the time or energy to go about weighing food or tracking calories.
But apparently, you don’t really need to in order to reap the fat-burning benefits of going no-carb.
Keto made simple
“Lazy keto” is like the original plan – but you don’t have to track your calories, according to Health.com.
The only rule is that you can only eat 20g of carbs a day.
That’s the equivalent of nearly an entire cauliflower – proving that not all of vegetables are equal in terms of carbs – it’s almost impossible to eat 20g of carbs from spinach, for example.
Not having to calculate your calories will save you time and energy.
You’ll still lose weight from reducing your sugar load but it’s worth saying that you probably won’t shed body fat quite as fast as you would being on the standard keto plan.
However, if you’re looking for sustainable fat loss or to maintain a healthy body weight, then “lazy keto” probably is a better compromise.
Cutting carbs for good may harm heart health
There have been plenty of studies in recent times suggesting that following a high protein, low carb diet isn’t the healthiest plan so you’ve got to ensure that you really fill up on as much green leafy veg as possible.
Scientists have warned again and again that keto-like plans may damage heart health.
So it’s crucial that you do get all the nutrients that you need.
The main issue “lazy keto” might throw up is eating too much protein and too little fibre because you’re not actively tracking what you’re eating.
Burn fat not carbs
By starving your body of readily accessible sugar (from carbs), the body reaches a state of ketosis – a normal metabolic process.
It’s where, in the absence of carbs for energy, the body burns fat instead – hence why it helps with weight loss.
But, it can prove strict and a bit time-consuming counting calories obsessively.
And it’s definitely not good for anyone who has any history of disordered eating.
Balance is key when it comes to diet
Concentrate on making sure that your plate ratio looks balanced.
A general rule of thumb make sure:
- half of your plate is always taken up with green veg like broccoli, spinach and kale which are high in vitamins, minerals and fibre and very low in calories
- the rest of the plate is made up from lean proteins and healthy fats like oily fish, chicken, avocados, nuts and eggs
Keto doesn’t mean going without fruit and veg – that’s a common misconception.
“Low carb/keto done correctly should be full of good gut boosting foods, including fibre from the vegetables,” nutritionist Sarah Flower previously told The Sun.
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“Most people think of Atkins or just a diet of meat and fat when they hear low-carb or keto but it is more Mediterranean style, real food, vegetables, nuts, seeds, good healthy fats, oily fish, meat, dairy — nothing more than a real food diet cutting out grains, sugars and all processed foods.”
You absolutely need fibre in your diet; it’s just a case of getting that from natural sources rather than processed foods like white breads and pasta.
But if you are going to cut out grains, then it’s absolutely crucial to make sure that you’re getting at least five portions of veg a day.
2 Often keto can be tough to follow as it requires strictly sticking to calories and macro ratiosCredit: Getty – Contributor
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How To Do Lazy Keto
How To Do Lazy Keto – What is it? Cooking Lazy Low Carb Meals and my plan explained for how I get results without tracking macros or following a strict Ketogenic Diet.
When you’re following a diet like the low carb, Ketogenic diet, you can choose to follow it strict or lazy. Generally strict Keto means tracking your macros and calories to make sure you’re consuming macros to get into Ketosis.
As an aside my Husband thought that Lazy Keto meant me getting him to make meals for me, and while I guess that is accurate, in this blog post, I’ll share what Lazy Keto actually means to me.
Lazy Keto Means No Tracking
To me, Lazy Keto involves NOT tracking. I don’t track my calories, macros or carbs. In the very beginning of my Keto Diet journey, I looked up the foods I was eating in google and then made note of what macros are in common foods I have.
So, I googled – macros in sour cream or macros in mushrooms and then wrote them down in a notebook. I used that to track initially for a couple of weeks to understand the macros of foods which I enjoyed over and over again.
Once I knew what made up a typical Keto meal, I stopped tracking and just made sure my plates were as low carb as possible and full of healthy fats. (Check out my recipe index for lazy keto meal ideas!)
For an idea of what I buy when grocery shopping, here’s a video of a typical Keto Diet food haul. By filling my kitchen with Keto foods, it makes it easy to create easy keto meals.
How Do You Know Lazy Keto Is Working?
To check that I’m in Ketosis, and stay there, I measure using Keto sticks. (These are the ones I use.) I find that confirming that I’m in Ketosis shows that what I’m doing is working.
Also, when I’m in Ketosis I have a wonderful level of energy and vitality which usually is also a clue that what I’m doing is working.
Throw Out The Scale
Through my last Keto stint, I weighed myself most days. The number on the scale had way more impact on my day and overall feelings than it should have. If the number went sideways or up, then I tried to analyse the previous day and would feel down and despondent.
I decided that for Keto this time around, I’m not going to weigh myself. (It helps that we have just moved to Ireland and don’t have scale, so we just won’t be buying one. )
I have to say that it’s incredibly liberating. Feeling my weight loss rather in my clothing and seeing it on my face in the mirror, instead of a number on a scale telling me whether I’m successful or not.
Keto Without Stress
I find that this way of following Keto is so much less stressful than strict Keto. Just enjoy the food and the health benefits without the stress associated with numbers on the scale or in a calorie tracker.
There can be so much stress associated with accurately tracking your food and then the silly number on the scale can create even more stress. Taking out those elements just means that you can just get on with this way of life without numbers holding you back.
Lazy Keto Diet Explained
I’m publishing this blog post at the 2 week mark in my journey back to Keto.
I shared a video talking you through how I do Lazy Keto and my experience being back on Keto. Hit play below to watch or .
And, here’s a grocery haul to mix and match ingredients to create easy lazy keto meals. Hit play below or .
If you’d like to join me and get started with Keto, or back onto it again, then here are some posts to inspire you:
Keto Tips For Beginners – tried and tested tips to get started with the Keto Diet.
How To Get Into Ketosis – the steps I take to get into Ketosis.
How To Start The Keto Diet – the steps to take to get started with the Keto Way.
7 Day Keto Diet Plan – a week of meal ideas to inspire you with low carb breakfasts, lunches and dinners.
Subscribe to receive the FREE weekly newsletter, packed full of easy recipes and food inspiration plus exclusive, subscriber only content. As a BONUS you’ll also receive a FREE 7 Day Keto Diet Meal Plan. .
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
People Are Trying a ‘Lazy Keto’ Diet. Experts Aren’t Impressed
You might be hungry
Fat is very filling. It’s also more calorie dense and digests more slowly than other macronutrients.
But if you don’t get enough fat and aren’t in ketosis because you eat too much protein, you could leave the body in a state of energy limbo.
“If protein and carbohydrate intake is not managed, the person on a ketogenic diet may not go into ketosis and may just feel completely deprived and hungry,” Shapiro said.
“If the body isn’t burning fat or carbs for fuel, it may be burning nothing. The transition of fat burning is the most important component in a keto diet and is impaired if it is not done perfectly,” she said.
You aren’t focused on quality
“The new keto diet focuses on fat quality,” Shapiro said.
“The foods advertised in older keto diets were high in vegetable oils laden with inflammatory omega-6 fats and processed meats,” she explained. “The new keto diets focus on high-quality fat sources coming from omega-3 fats, monounsaturated fats, MCT oil, and other organic and grass-fed healthy animal protein sources.”
That, Shapiro says, is a distinction worth its difference. Low-quality fats are often considered pro-inflammatory. Inflammation is seen by some as “the root cause of every disease,” Shapiro says.
“Fat can either mitigate it or promote it, so the food quality is highly important. Eating a bunch of processed meats and vegetable oils will certainly take people away from health instead of towards it,” she added.
It’s easy to eat too few calories
Almost all diets rely on the dieter eating fewer calories to lose weight. But eating too few calories could make the number on the scale stick.
“Calories are extremely important on this diet and any other diet for that matter,” Knott said. “First, eating enough calories to meet your needs while also promoting weight loss will help the diet be more sustainable over the long term, if weight loss is the goal.”
Knott added, “Second, going too low on total calories can present risks, no matter the macronutrient ratio. Shifting the macronutrient ratio so significantly can impact hunger or fullness cues, and without tracking total calorie intake, you have no way of knowing if you’re meeting your needs.”
You might miss other vital nutrients
Many carb-rich plant foods aren’t allowed on the keto diet. That leaves very low-carb fruits and vegetables, like asparagus, Brussels sprouts, and cauliflower, as the primary sources of polyphenols and antioxidants.
Sure, supplements can help. But a well-balanced keto diet can also provide plenty of vitamins and minerals. Lazy keto might be lacking.
“On a strict ketogenic diet plan that has been created by a registered dietitian or other medical professional, you’re more likely to meet all your essential nutrient needs,” Knott said.
“Like any other diet, it must be customized to your individual needs, which is why it’s so important to work with a professional to know what diet is best for you.”
‘Lazy keto’ takes a laid-back approach to the latest diet trend
For those of us who can’t seem to get on board the keto trend because of how restrictive it is, there’s another option: lazy keto.
A traditional keto diet forces the body to go into ketosis, which is a metabolic state that uses fat for energy instead of glucose (carbs). To enter ketosis, dieters need to be eating fewer than 50 grams of carbs a day for a few days while maintaining a diet that’s high in fat.
Lazy keto is a more flexible take on the diet trend and just focuses on being low carb. Generally, lazy keto followers limit their carb intake to between 20 and 50 grams but don’t need to rigidly track their consumption.
“True keto requires followers to closely track their macro-nutrient intake around 75% of calories from fat, 20% of calories from protein, and 5% of calories from carbs – a ratio that has been tied to weight loss, specifically weight loss from fat rather than muscle,” says Pamela Nisevich Bede, a registered dietitian with Abbott’s ZonePerfect. “Lazy keto is open to more interpretation. It allows an individual to eliminate careful tracking of all macros and simply monitor their carbohydrate intake.”
More:Keto craze: How new keto options can keep you on track
The lax nature of lazy keto may mean that you will never reach a state of ketosis, but that doesn’t mean that it’s completely worthless, according to Kris Sollid, a registered dietitian at Nutrition Communications at the International Food Information Council Foundation.
“For some people there might be a benefit. Maybe not tracking food intake frees up mental energy that is positively directed toward other health and life goals,” she says. “Others might need more discipline and find that closely tracking food choices helps them stay focused.”
Although lazy keto doesn’t call for counting calories and macros, Bede recommends that those following the lazy keto trend make sure that they’re getting enough protein in their diet. She says if you’re not tracking your macros and eating enough fat then your body will start using up muscle for fuel which is something you don’t want.
While there’s still questions surrounding whether or not the keto diet is healthy or sustainable due to its high fat content, Sollid suggests sticking to a diet that is best for you rather than following the latest trend.
“Lazy keto is simply a practical calorie control mechanism that has been branded as the latest life hack to achieve ketosis,” Sollid says. “The truth is that the best diet for sustained weight loss has very little to do with macro-nutrient ratio—it’s the one that you can stick with for the long-term.”