Since the ketogenic diet peaked in popularity, many people have begun creating their own versions of the diet to suit their lifestyles. One of the most popular versions is lazy keto, a less-restrictive keto option that doesn’t involve meticulous tracking of macros.
You’ll recall that the standard ketogenic diet requires 70-80% of your daily calories to come from fat, 10-20% from protein, and 5-10% from carbohydrates. Lazy keto only cares about the last item — net carbs.
If you’re curious about it, we break down the lazy keto diet and list the foods these dieters consume so you can determine if it’s the right version of keto for you.
The original keto diet requires crunching the numbers and tracking a bunch of different macros, including fat, protein, and carbs. According to experts, this is to ensure you’re consuming the recommended amount to keep your body in ketosis.
Lazy keto is a little more flexible than that. Instead of tracking fat, protein, and carb intake, lazy keto only requires a significant carbohydrate restriction and does not worry about fat and protein consumption.
According to Anna Beth Bradley, MD, assistant professor in the division of diabetes, endocrinology, and metabolism at Vanderbilt University School of Medicine, lazy keto does not guarantee ketosis.
The principles of the lazy keto diet are plain and simple — eat fewer carbs. Nutritionists say that in this version of keto, how much protein and fat you eat doesn’t matter, as long as you’re restricting carb intake to fewer than 20 grams per day.
You’ll find that it's more flexible and less restricting, making it easy to follow and sustain. If you’re thinking about trying lazy keto, here are some basic tips from seasoned dieters:
Lazy keto is popular because of its simplicity. Unlike the original keto diet that requires a strict tracking of macros for optimal results, lazy keto gives you more freedom to eat what you want, when you want, as long as carbs are limited.
It’s true to its name. Lazy keto is the lazy version of the original ketogenic diet regime. You don’t need to track macros for every piece of food you consume. Instead, all the hard work is taken away, leaving you with only one macro to track — carbs. Because of that, dieters say it’s easier to transition to lazy keto and even easier to stick to it.
But you’ve heard the saying that hard work pays off. Taking that away in lazy keto will surely come with downsides. The biggest one, according to nutritionists, is its effectiveness. When using lazy keto for weight loss, it can take longer to see results — some dieters don’t even see progress.
In fact, some believe that lazy keto is not actually keto and is instead a modified version of the Atkins diet where carb intake is restricted depending on weight loss goals. According to Liz Weinandy, M.P.H., R.D. at Ohio State University, lazy keto isn’t done to kickstart and stay in ketosis, which requires paying attention to fat and protein consumption. As such, it might not be as effective as the original keto for weight loss.
Doctors also believe that the freedom that comes with lazy keto can lead to overconsumption of protein, chronic hunger, the imbalance of omega-3 and omega-6 fatty acids, and nutrient deficiency. Since you’re not tracking your macros, it’s easy to overindulge in protein and fat, which not only hampers weight loss but can also lead to a range of health risks.
The lazy approach to keto often pays no importance to the type of food you eat — it even allows dirty and unprocessed foods, such as low-carb fast food and artificial ingredients. But registered dietitian Kirsten Smith, MD, RDN, says that even when observing lazy keto, it’s still important to consume adequate nutrients and aim for a well-balanced diet.
Here’s a comprehensive list of clean and dirty keto foods consumed by lazy keto dieters.
Some lazy keto dieters also consume non-keto-friendly foods in small amounts.
Compared to the original keto, lazy keto is an attractive version because of its simplicity and flexibility. While the restriction of carbs can offer some benefits when it comes to weight loss, nutritionists warn that it’s not the best option.
If lazy keto sounds more suitable for your lifestyle than regular keto, remember to be wary of what you eat, even if you’re not tracking your macros. Choose clean lazy keto foods over dirty lazy keto foods and make sure you have a well-balanced diet. For instance, opting for snacks like chicharrones can be a tasty and satisfying choice, but it's important to pair them with nutrient-dense foods to maintain overall health.
