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The Super Lazy Keto Diet for Beginners 2021:Embark on your weight-loss journey into reality

Keto

The ketogenic diet includes low carbohydrates, moderate protein, and high fats. Reducing carbs breaks down fats in the body to produce ketones, which it uses as fuel. This is called ketosis and has many benefits including improving heart health, reducing acne, lowering blood sugar, cholesterol and blood pressure, as well as aiding in weight loss.

Traditionally, keto involves carefully monitoring your carbohydrate, fat and protein intake as well as calories using an app like My Fitness Pal, with the goal of staying below 20 grams of carbs and getting 70% of your daily calories from fat and 25% from protein. And 5% from carbohydrates. Lazy keto is less strict; You're still aiming for less than 20 grams of carbs per day and still high in fat and moderate protein, but in a less strict way (say, not counting all macronutrients and calories per day - who has time for that? Bet!) So Instead of seriously recording every last 0.1 carb, it's easier to educate yourself about what is low in carbs or zero carbs and then make informed decisions each day about what to eat in an effort to stay under 20 grams. .

The problem with lazy keto tends to cause people to ignore calories and think that they can eat whatever they like as long as it is low in carbs, which is not true. The calorie deficit is how you lose weight, and the keto diet makes the calorie deficit much easier.

The first two weeks of keto is the worst, at least for me, so I recommend spending these weeks focusing only on eating the right foods rather than counting calories, you will feel disgusted enough with cravings for carbohydrates (I dreamed about that) birthday cake more than once) And the keto flu! After two to three weeks, you will feel better and you will generally be less hungry (lack of carbohydrates means your blood sugar will remain fairly stable instead of going up and down and making you feel crazy) so now is the time to focus on portion size, count caloriesor even fast. Choppy!The lazy guide to lazy keto 2021

Intermittent fasting involves eating only during a certain number of hours each day. The easiest way to do this is to skip breakfast, that way, if your last meal was at 8pm and you eat lunch at 12 you have fasted for 16 hours! This is called a 16:8 fast.

In terms of benefits, intermittent fasting is awesome. The main one I tend to focus on is that intermittent fasting (and keto) can trigger the process of autophagy, the process by which the body basically removes damaged cells and replaces them with new ones. This provides a wide range of positive results for the body including improved cardiovascular health, potential improvements in treatment and prevention of cancer and a general reduction of inflammation, which can help with a huge range of different ailments. Alongside this it can also contribute towards reduced blood pressure, reduced blood sugar and increased cognitive function. Amazing. To cap it off, I heard David Sinclair this morning on Kevin Rose's podcast mention that he believes intermittent fasting is the most important thing he does in terms of his longevity. That guy is the king so that pretty much seals it for me!

If you plan on fasting, 16:8 is the way to start, it’s fairly easy and gives you a wide range of benefits. There are many different types of fast and it’s easy to move from 16:8 to something such as OMAD (one meal a day) which is what I do most days (not every day though, sometimes I’m hungry and it’s always best to eat when you’re hungry, stops you from making stupid decisions later). Personally I prefer OMAD because I’m really not all that hungry during the day and it allows me to have a ridiculous high calorie evening meal whilst still staying below my daily calorie count; giant disgusting meals AND weight loss is the dream!

During a period of fast you’re allowed to consume beverages only but be careful what you do consume, although diet drinks don’t contribute towards weight gain, the presence of the artificial sweetener can cause a glucose spike which will break your fast. From what I’ve read online, chewing gum with artificial sweetener however tends to be ok because it’s only a very a small amount of sweetener, which is great because extended fasting can cause some real stinky breath!

The lazy guide to lazy keto 2021

In terms of beverages it’s probably best to stick to:

• Black coffee

• Black tea

• Green tea

• Water

If these things are too boring then it’s cool to add lemon or lime for a bit of flavour or even cucumber if you’re one of those maniacs that enjoys that shit. Carbonated water is also fine. I wish I like carbonated water, people who like it absolutely LOVE it! It just tastes shite to me.

Easy meal maker


Choose one of these

Add one or two of

these

Optional extra (don’t

overdo)

Optional fat

Beef (steak, mince)

Broccoli (normal or

tenderstem)

Peppers (either fresh or

from a jar)

Full fat mayonnaise

Chicken (thighs or legs)

Asparagus

Tomatoes

Almonds

Pork (gammon steak,

chops)

Sprouts

Onions

Cheese (grated on

veg)

Lamb (chop, cutlet,

mince)

Kale

Pickles

Eggs

Halloumi

Cabbage

 

Avocado

Sausage (check the carb amount on the

back)

Cauliflower

 

 

Bacon

Spinach

 

 

Fish

Courgette

 

 


(This is by no means an exhaustive list of keto foods but is definitely a good starting point – come to think of it, I probably eat 98% food from this list)
Choose a protein from the first column and 1 or 2 veg from the second column. Always eat veg because the fibre will stop you from being constipated. The chlorophyll in the green veg is also a good antioxidant to balance out the oxidative effects of the hemeiron in red meat. If you’re eating a less fatty protein (eg. Fish) then be sure to add more fat to the meal to balance out the ratio, too much protein can push you out of ketosis.
Example:
Steak and asparagus with roasted peppers
Gammon steak with a fried egg and sprouts
Chicken thighs with an avocado salad and mayonnaise
Cook your food in one of these oils:
Olive oil
Avocado oil
Butter
Sesame oil
Walnut oil


Other meal ideas:

Sausage and cheese omelette – cook the sausage as usual, let it cool and then slice it up. Put it in the pan and let it warm through before adding the whisked eggs. Finish the omelette under the grill if the top is still a bit wet.
Lettuce burger – I think it’s easiest to use little gem lettuce. Cut the bottom off and then it’s easy to take off single leaves of lettuce to use instead of a bun. Add cheese, a bit of red onion, loads of mayo and some low sugar ketchup (just a little bit)
Stuffed peppers – cut the peppers in half vertically, stuff them with loads of grated cheese and whatever else you fancy; onions, bacon, tomatoes, chicken etc.
Stir fry – meat and low carb veg cooked in sesame oil. Add barenaked rice or noodles if you fancy.
Shepherd’s/cottage pie – make it the same as usual but top with cauliflower mash instead of potato; add grated cheese on top of you’re feeling crazy.
Soup – chicken and low carb veg soup is great, thicken it with an egg if you like.
Chilli – make it like usual but without the beans, serve with low carb veg or barenaked rice.
Snacks:
Cheese (we get babybels cause they’re cheap, Sainsbury and Tesco also do little bags of cheddar and red Leicester and stuff)
Cured meats (pepperoni, chorizo etc.)
Pork scratchings
Almonds (50g or less, very high calorie)
Pre cooked chicken thighs
Boiled eggs
Strawberries, raspberries, blueberries (these have sugar in but are low on the glycemic index so you can have a small amount)
Olives
Beef jerky/biltong (check the back of the packet, some are high carb and some are low)
Low carb protein bars (battle bites and maximuscle bars are my favourite
)



Drinks

The best thing to is drink a lot of water, it prevents you from getting unnecessary hunger cravings (when you’re thirsty rather than hungry) and keeping hydrated can help prevent constipation (amongst other things). Black coffee and tea are both alright too, if using milk then it must be counted in your daily carb allowance. Unsweetened almond milk is lower carb then cow’s milk. Sugar free drinks are also ok alongside this but shouldn’t be used as your main source of hydration.
Eating out
Eating out is fine as long as it’s managed properly. Takeaway is ok in a push but shouldn’t be done all the time because it’s hard to tell exactly what’s in the food but now again should be fine.
British – most pub style restaurants (hungry horse, beefeater etc) are easy; burgers without buns, steak, chicken, mixed grill. Substitute potatoes for veg.
Indian – don’t order rice, naan, potatoes or dhaal (lentils). A lot of curries are ok; tikka, tandoori, butter chicken etc as long as there are no sweeteners or thickeners in the sauce.
Thai – red or green curry is fine with vegetables on the side instead of rice.
Nandos – most of the chicken is fine as long as it’s not breaded. Broccoli, halloumi, salad and chargrilled veg are all good sides.
McDonald’s – double cheese burger without the bun or ketchup or grilled chicken and bacon salad.
Subway – any salad with grated cheese and mayonnaise.
Five guys – bunless burger, no ketchup.
Takeaway – doner meat with salad and mayonnaise.
Shopping advice
Check the back of every packet for the carb amount. If it’s double figures per 100g then that’s usually a bad sign.
Use your judgement on what to buy and how much, you’re aiming to be able to fit the carb amount into your daily 20g or less.
Stay away from processed foods and anything with added sugar
Stay away from anything labelled as low fat, the fat is usually replaced with sugar.

Tips

This is not a diet, it’s a lifestyle; you’re allowed cheat days now and then but you can’t stop and start, if you do stop then you have to work to get back into ketosis.
• Try to stick to less than 20g of carbohydrate per day. Be sure to check this on the product packaging or using an app like My fitness Pal.
• Aim to get around 70% of your days calories from a source of fat.
• Spend the first two weeks focusing on low carb, moderate protein, high fat and getting into ketosis. For these weeks you’ll lose water weight
• After two weeks are up, begin focusing on lowering calories; only eat when you’re hungry rather than when you feel like you should eat. You’ll start to feel less hungry and more satiated when you do eat.
• Intermittent fasting is a good idea but if you feel shit or hungry then eat; fasting should feel good.
• If you plan on fasting, take a snack with you during the day just in case I unusually have a bag of almonds. That way you’ll be less likely to make bad decisions if you are hungry.
• You’ll lose a lot of weight quickly and then plateau, don’t be discouraged, it’ll pick back up again as long as you stick to it.
• Be sure to eat a good amount of green vegetables, not only do they help keep you regular, but the chlorophyll has antioxidant properties which can help to negate the oxidative properties of hemeiron if you are a red meat eater.
• More vegetables than you realise are high in carb so be sure to check before you buy. Green vegetables tend to be fine, root vegetables tend to not be.
• Stay away from products marketed as low fat, not only is this counterintuitive to the keto diet but usually these things are pumped full of sugar and therefore carbs.
• Less alcohol is always best for staying in ketosis. If you are going to drink try to stick to spirits (zero carb) or dry wine/champagne (can be as low as 7g per bottle).
• Instead of having a “cheat day” every so often where you go crazy, try just expanding your daily carb limit once in a while.
• Remove any easy carb meals/snacks from your fridge and cupboards. No matter how strong you think your will power is, it probably isn’t.
• Condiments can help but be careful, even reduced salt and sugar ketchup is fairly high in carb so use it sparingly. Mayonnaise however? Go fucking crazy.



can you still lose weight on lazy Keto?
Can you lose weight on the lazy keto? Well, sure, says Blatner, but that's more likely due to the fact that you'll be paying closer attention to what you eat rather than any keto magic (without paying attention to the fat/protein ratio, you will not likely achieve ketosis)
What is lazy Keto?“The most common definition of lazy keto is to eat no more than 20 grams of carbohydrates per day without counting calories or tracking the other macronutrients, protein and fat,”
How do you start a lazy Keto?
1. Lazy keto dieters start by setting a daily carb limit. Based on the rules of the keto diet, the total number of carbohydrate grams per day should be 5 to 10% of your calories, according to Blatner. On a 2,000 calorie diet, example, it would be 25 to 50 grams of carbs per day.
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