As an FYI, the ketogenic diet has traditionally been a therapeutic diet used for decades to treat epilepsy, according to the Cleveland Clinic. The aim is to enable the body to go from burning glucose provided by carbs to burning ketones, produced by fat, for energy. The process, known as ketosis, can speed up metabolism, stave off hunger, increase muscle mass and improve blood pressure and the risk of heart disease. To get there, keto meals should be 70% to 80% fat, about 20% protein and 5% carbohydrates. “People assume you have to eat clean 24/7 with alcohol, fast food and processed ingredients completely cut from the diet in order to lose weight,” says Stephanie Laska, author of Dirty Lazy Keto. “For most of us, this just isn’t realistic. This impossible standard of perfection leads many people to feel ashamed when they hit the drive-thru, drink a beer or grab a quick, convenient snack. Not following the rules makes many people feel like a failure. They give up hope and simply quit.” Laska says she lost 140 pounds on a higher-fat, moderate-protein and lower-carb diet. What made the weight loss sustainable was to “loosen up and break the rules,” leading her to create a more flexible version of keto. “It’s a judgment-free way of eating that embraces fun ingredients and allows for real-life events to happen along the weight loss journey,” she says. If trying keto has been on your agenda but you’ve been too intimidated by all the rules, it’s possible to benefit from a lazy version that’s more suitable to your lifestyle. Here’s how.
What is lazy keto?
Experts are now realizing that you don’t have to be a keto purist to lose weight or reap the benefits. “You don’t have to follow keto perfectly to lose weight,” Laska says. Finding flexibility within the central keto rules—20 grams of carbs a day and precise ratios of calories fat, protein and carbs—is key. “All of these strict rules and math equations make me feel completely overwhelmed, and the ingredients sound really expensive and difficult to maintain,” she says. “Who has time to weigh, measure and count macros for every single thing you eat? Not me.” Laska’s laid-back approach only tracks net carbs, the total carbohydrates minus sugar and fiber. There’s even room for a few taboo foods, like diet soda, alcohol or sugar-free sweeteners, which she refers to as the “dirty” part of her keto modifications. Before you can create your own modified version of keto, Ryan Andrews, principal nutritionist and adviser at Precision Nutrition, says you need to understand the basic tenets of healthy nutrition. “The keto diet actively encourages people to cut out most fruits, some vegetables, whole grains, legumes and cultured dairy,” he says. “But most Americans aren’t consuming these foods in the first place. These food groups offer therapeutic value in the prevention of many chronic diseases and improving overall public health.” Following a true keto diet where the bulk of calories comes from meats, fish, cheese, eggs, tree nuts, seeds, avocados and oils, prevents people from getting essential nutrients from fruits and vegetables. “All that said, finding your own modified version of the keto diet that includes some of these foods would likely be better for your health and the health of the planet,” he says.
You need to cut carbs, but not too many
The USDA’s Dietary Guidelines for Americans suggests the ideal daily carb count is 200 to 300 grams. Colette Heimowitz, vice president of nutrition at Atkins, says that’s too many for anyone wanting to lose weight and reduce the risk for conditions like diabetes. Research shows that keeping carbs under 50 grams a day aids weight loss and helps curb appetite, so people consume fewer calories overall. To get started, Heimowitz says, cut your carbs in half. A week later cut them in half again and so on until you find a carbohydrate level where you’re losing weight, feeling great and not having any side effects of adjusting carb load. Just focus on healthy carbs like vegetables, certain fruits, legumes, nuts, whole grains and some starchy vegetables, like sweet potatoes. Avoid sugar and high-glycemic carbs like white bread, white rice, potato chips and other processed foods. “Make sure you understand what a well-constructed keto diet is supposed to look like, and count your carbs,” Heimowitz says.
How to create your own lazy keto
Dieters tend to be drawn to keto for its weight loss potential, but as Laska says, “Weight loss ends up being just one small part.” Research shows that along with reducing body weight, a keto diet reduced triglycerides levels, LDL cholesterol and blood glucose, while increasing HDL cholesterol. Laska says keto also helps reduce mood swings, brain fog and afternoon slumps and increases energy. Keto can be modified to match your health, dietary standards and lifestyle. “The key to keto is to not feel deprived,” says Laska. Enjoying small amounts of your favorite foods or finding substitutes is a good rule. For example, satisfy your sweet tooth with a small square of high-quality 85% cacao dark chocolate or a low-carb ice cream bar. Eating fat and healthy vegetables together keeps you feeling full longer, says Laska, who recommends sautéing vegetables in oil or dipping celery sticks into guacamole. And, a little fat goes a long way. For to-go coffee orders, ask for cream on the side so you can control the fat. Andrews suggests easing into keto by replacing highly processed foods and beverages with “minimally processed, nutrient dense, satisfying foods,” like vegetables, fruits, whole grains, legumes, nuts and seeds, water, tea and coffee. Eat cultured dairy, eggs, seafood and meat in smaller amounts. “It might sound like a small change, it’s not,” he says. “The average American eater is getting over half of their calories from highly processed foods. So, this change alone can drastically help improve someone’s health.” Keto, even the lazy version, isn’t for everyone, Andrews says. “Step back and consider if this kind of nutritional approach makes sense for you, your health and your values,” he explains. Next up, read the truth about weight loss.
