People are trying a lazy keto diet to help them shed the pounds. But, can the diet really help with weight loss?
New Delhi: Have you heard about the lazy keto diet? Basically, it is a simplified version of the ketogenic diet that involves eating a very low-carb diet. Promoters of the lazy keto diet claim that this version of the diet is much simpler and can help people lose weight. Unlike the original keto plan, this type of diet, as the name itself suggests, is a lazy approach where you don’t need to count calories or track other macronutrients – protein and fat. The only rule is to keep your carb intake under 20 grams per day to help you achieve and stay in ketosis, a metabolic state where your body burns fat for energy instead of glucose.
The idea seems to be appealing for all the many people, especially those who don’t enjoy counting calories or tracking every bite of food going into their mouth. But it’s important that you eat only when you feel hungry and as much as you feel that you need. Dieters also eat keto approved-foods and try to keep their carb intake as low as possible, so that they attain the fat-burning metabolic state of ketosis, which results in quick weight loss.
Can the lazy keto diet really help with weight loss?
While the lazy keto diet sounds great in theory with some people claiming they lost weight using the eating plan, some experts feel it is unlikely that you’ll get into ketosis. You need to cut back on carbs, which are the direct source of glucose for energy, to achieve ketosis linked to improved weight loss and several other health benefits. During ketosis, your body burns the fat you consume as well as the fat stored in your system.
But ditching carbs alone may not help you achieve ketosis, which means you need to balance your intake of macronutrients. For instance, eating too much protein on a keto diet can cause the body to make glucose from protein through a process called gluconeogenesis. Hence, the body uses glucose for fuel instead of ketones, tipping the body out of ketosis.
Similarly, not balancing your fat intake can be problematic as well. It is very filling, more calorie dense and digests more slowly than other macronutrients. So it can help keep you satisfied between meals, increasing your chances of not getting enough fat. Inadequate fat could also mean you aren’t likely to get into ketosis because you eat too much protein. Not getting enough fat also increases ghrelin production and cause hunger.
Michelle Shapiro, MS, RD, a registered dietitian in New York City, told Healthline that if people on a ketogenic diet don’t manage protein and carbohydrate intake, they may not go into ketosis, and end up feeling completely deprived and hungry.
How to do and what you can eat on a keto diet
Experts also agree that it’s important to emphasise the quality of the food you eat if you’re following the lazy keto approach. If you’re on a ketogenic diet, ensuring to include lower-carb veggies, like cauliflower and asparagus in meal, as well as increasing your healthy fat intake while maintaining adequate protein intake may be beneficial for your weight loss, perhaps, under the guidance of a registered dietician or medical professional in a therapeutic setting. Simply adopting a weight loss plan that has tough rules – like severe calorie caps and lots of off-limits food – will not help you in the long run. The fact is that focusing on whole food is the most important and valuable thing you can do for your body nutritionally – it doesn’t matter what type of diet you follow.