Crazy about keto? Or are you somebody who thinks the word ketogenic is hard enough to pronounce let alone eat like it? Well, all of you list up – there's a new kid in town that might be your style. Lazy keto is the newest spin on the low-carb, high-fat popular diet that sounds * easy *. Yes, even Clive Palmer could do it. But just because it's simple, is it effective? Doable? Nutritious? We've got the lowdown for you.
So, what is lazy keto?
Here it is: the one and only rule of lazy keto is you must only eat 20 grams of carbs a day. I told you this was easy. OK, let's rewind and explain how this lazy version came about. First, a recap on how the ketogenic diet works. Keto dictates a daily high fat intake ̵
This is why keto is a compilation of weight loss and overall health and performance, according to a review of research at Harvard School of Public Health. “The ketogenic diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. Win. Win. The Downside: A true keto diet can be pretty strict as you have to track your calories and macronutrients every time you eat.
Enter the lazy – dare we say "bastardised" version of keto. As nutritionist and presents for House of Wellness TV and radio shows Zoe Bingley-Pullin explains. “Lazy keto essentially involves keeping an eye on carbs only – limiting to less than 20g per day – and not restricting your intake of proteins, fats and overall calories.” In a nutshell: It's a low-carb diet similar to the Atkins or South Beach Diet
The good bit
The good bit
As this diet is as new as our PM, there are no specific studies holding the accountable but anecdotally, as with any eating plan aimed at weight loss, people claim that you are strictly about it you will see results. Fixed.
"This approach could be a good way to ease into the keto lifestyle or to trial it out before embarking on a more regimented regime," says Bingley-Pullin. "But the less food rules, the better than they foster a healthy relationship with food. So in theory, it's [the lazy keto] is a better approach to take compared to strictly tracking calories and macros. ”
The bad bit
anyone?), but if this specific form of keto is about carb restriction, a number of studies have been done. First there is more simple side effects like tiredness, dizziness, muscle weakness and confusion, but more worryingly a study just last year by the European Society of Cardiology warned low-carb diets should be avoided and people who consumed them increased their risk of premature death . Cripes
As for weight loss success? Bingley-Pullin says, “If it's a goal, just because carbs have been lowered doesn't guarantee success. In fact, if you consume more than you need – no matter if your diet is low carb, high protein, vegan and so on – it will lead to weight gain. Because fats are higher in calories compared to protein and carbs, calorie intake can easily blow out on a high fat diet. ”
So, how can I do it?
Well, you need to get an overall idea of your macronutrient intake – that's carbs and fat and protein. Read your food labels and write down the carb heavy foods you can cut and, no, thats just bread, pasta etc but also fruit, vegetables and dairy. Yep, they all – except 20gs – need to go. If you do not have a solid understanding of foods that contain carbs, you will need to track the requirements of lazy keto.
“If the focus is just on carbs and you don't consider the nutritional composition of other foods, it would be easy to go about the 20g per day limit without knowing, ”warns Bingley-Pullin. "For example, natural yoghurt is typically classed as a protein but a 200g serving has on average 10g of carbs. If you are aware of this and therefore not tracking it, those 10g of carbs wouldn't be counted. ”
Let me leave you with this nugget of wisdom from Bingley-Pullin. In fact, it's good advice for anyone wanting to try a new way of eating: "When choosing to embark on any diet, make sure to regularly assess whether it's working for you at asking some of the following questions – do I feel good? Do I have energy? Am I enjoying this? Has my health improved or started since starting this diet? ”Over to you Clive.