A ketogenic diet can be an effective way for some to lose weight and improve health1. (Here’s a deep dive into the diet and its benefits.) Here’s what to know about lazy keto’s benefits, limitations, recommended foods, and a sample meal plan. It does, however, require you to track carbohydrates since carbohydrate restriction is the most important component for achieving ketosis. “Lazy keto is simply eating less than 50 grams of carbs per day (total, not net), which most experts agree produces a mild state of ketosis, glycemic control, and weight loss for the majority of people,” says Dominic D’Agostino, Ph.D., a metabolic health researcher and keto diet expert. “Generally speaking, it produces results without the efforts of having to count macros (aside from carbs) or total calories.” For some context, you’ll get 50 grams of carbs by eating four slices of whole-grain bread a day. “A 4:1 clinical ketogenic would be ‘strict keto,’” says D’Agostino. This ratio calls for 4 parts fats to 1 part carbs and protein combined, or roughly: It’s one of many variations of the keto diet that are now popular, including the Mediterranean keto diet, the vegetarian keto diet, the vegan keto diet, and the high-protein keto diet. She also emphasizes that “There’s extensive clinical and scientific support for the benefits of ketogenic approaches in patient populations with neurological and metabolic disorders. If you’re considering a ketogenic diet for this reason, keep in mind that food is much more than mere fuel for our cells; it provides important information for all biochemical reactions in living organisms. In order to optimize your ketogenic approach, you should consider a well-formulated ketogenic diet that includes key micronutrients, vitamins, minerals, and fiber.” Moral of the story: Lazy keto is not about getting lazy with what you eat. If you find yourself opting for fast-food burger patties in fear of over-consuming carbohydrates from fibrous vegetables and plant foods, that’s a red flag. It’s important not to sacrifice overall diet quality for the sake of hitting your carbohydrate targets. It’s also worth noting that a lazy keto approach also may end up just being a very low carbohydrate diet, which isn’t always a ketogenic diet. Technically, you are following a keto diet if you are in ketosis. This means that your liver got the cue that glucose and insulin levels are low, and fat metabolism is revved up to the point that ketones are now being produced. Many carbohydrates consumed in the typical Western diet are found in ultra-processed foods, which can lead to weight gain. So, any diet that significantly reduces simple carbohydrates from ultra-processed foods (like lazy keto) may support weight loss and other health outcomes. If the lazy keto is done right, it can improve overall diet quality and also serve as a low-carbohydrate whole-foods diet. The fact of the matter is that the vast majority of American adults are metabolically unhealthy, even those that are considered normal weight3. A lazy keto diet can be a less complicated way to get blood sugar levels under control and improve and/or prevent insulin resistance. Research shows, for example, that ketones have neuroprotective properties5 such as enhanced brain energy metabolism and reduced neuroinflammation. If you are following a ketogenic diet for health or medical-related purposes that require you to sustain ketosis, then a lazy keto approach likely doesn’t provide the structure you need. Make sure to always talk with your health care provider about how to best follow a keto diet if you’re implementing it for medical reasons. Just like the keto diet, the lazy keto diet may not be right for pregnant or breastfeeding women. If you do notice unwanted side effects from following a ketogenic diet—lazy keto included—then you should consider making changes to your diet. It may not be the restricted carbs that are the issue but that you are under-consuming protein or calories. Everyone is unique and should consult a health professional when trying to optimize their nutrition. In this way, a lazy keto diet really only ends up being “lazy” when you are eating mostly whole foods (aka the foods that don’t have an ingredient list because they are the ingredient). Here are some whole-food, low-carb staples for a lazy keto diet: Hitting this target is a lot easier and will offer the most benefits when mostly composed of whole, minimally processed foods. This grocery list and meal plan can help you stay nourished and satiated while still cutting carbs. And if cooking isn’t your thing, check out these keto-approved meal delivery kits.
