The light at the end of the tunnel, UK lockdown is coming to an end!!...and so we see a wave of 'quick fix' weight loss campaigns starting up again (sighhh).
'Lazy-Keto' is new on my radar so here's my thoughts on it.
What is Lazy Keto?
It’s designed to be a simpler version of the keto (ketogenic diet). Keto dieters follow a strict very- low carb, moderate protein and high fat diet. Specifically, the daily calorie intake should be split 5-10% carbs, 30-35% protein and 55-70% fat.
The lazy keto diet focusses solely on carb allowances for the day and does not advise you to calculate, calorie count or monitor your protein or fat intake. All you would technically have to do is eat no more than 20g of carbohydrate a day.....
Can you lose weight on a Lazy Keto diet?
The lazy keto is just another form of calorie restriction so yes, people can expect to see some weight loss however this may not be long lasting. When we restrict carbohydrate intake, the body starts a metabolic reaction (glycolysis) where it breaks down stored glucose into readily available energy for the body to use. One of the by-products of the process is water so in the first few days of a very low carb diet, the initial signs of weight loss are more than likely due to a drop in water weight.
For every 1g of carbohydrates, 4g of water is needed to store it.
The individual is only in a state of ketosis when all glucose stores have been used and the body starts turning to fat stores for energy. If too much protein is eaten in a ‘low carb’ diet, the body will start to make glucose from protein in a process called gluconeogenesis and so the person may not see any desired weight loss.
Is the lazy keto diet bad for you?
Because there is no guidance on the other food groups and no education on the nutritional quality of calories which need to be eaten, there is a high risk that someone following the lazy keto, or any restrictive diet, could eat a very low calorie and poor-quality diet. This will put the person at risk of vitamin and mineral deficiencies.
There is very low emphasis on the other macronutrient foods groups (fats and proteins) so it is important to take them into consideration as they play essential roles in any diet.
We also have the risk of the person feeling hungry because of the poor nutritional quality of the foods they are eating. Hunger can lead to poor concentration, poor sleep and can ultimately lead the person to reach for energy dense foods to fill the gap.
Still want to go ahead and try the Lazy keto diet?
I would advise you to take a look at your eating pattern, physical activity levels, alcohol intake and portion sizes before going down the road to follow any restrictive diet such as the lazy keto diet
Drastically reducing your carbohydrate intake while also drinking alcohol frequently, or eating several bags of crisps a day is not going to have a positive impact on your health.
If you feel that you need support for healthy eating or weight loss, speak to your GP who can refer you to see a registered dietitian. Alternatively, you can find registered dietitians and registered nutritionists experienced in giving advice for healthy and sustainable weight loss.