IT’S a diet loved by celebs like Kim Kardashian – keto is famed for helping people lose weight fast.
But for the A-listers, it’s easy… they’ve got a team of chefs, PTs and nutritionists at their beck and call.
But what about the rest of us mere mortals?
No one has the time or energy to go about weighing food or tracking calories.
But apparently, you don’t really need to in order to reap the fat-burning benefits of going no-carb.
Keto made simple
“Lazy keto” is like the original plan – but you don’t have to track your calories, according to Health.com.
The only rule is that you can only eat 20g of carbs a day.
That’s the equivalent of nearly an entire cauliflower – proving that not all of vegetables are equal in terms of carbs – it’s almost impossible to eat 20g of carbs from spinach, for example.
Not having to calculate your calories will save you time and energy.
You’ll still lose weight from reducing your sugar load but it’s worth saying that you probably won’t shed body fat quite as fast as you would being on the standard keto plan.
However, if you’re looking for sustainable fat loss or to maintain a healthy body weight, then “lazy keto” probably is a better compromise.
Cutting carbs for good may harm heart health
There have been plenty of studies in recent times suggesting that following a high protein, low carb diet isn’t the healthiest plan so you’ve got to ensure that you really fill up on as much green leafy veg as possible.
Scientists have warned again and again that keto-like plans may damage heart health.
So it’s crucial that you do get all the nutrients that you need.
The main issue “lazy keto” might throw up is eating too much protein and too little fibre because you’re not actively tracking what you’re eating.
Burn fat not carbs
By starving your body of readily accessible sugar (from carbs), the body reaches a state of ketosis – a normal metabolic process.
It’s where, in the absence of carbs for energy, the body burns fat instead – hence why it helps with weight loss.
But, it can prove strict and a bit time-consuming counting calories obsessively.
And it’s definitely not good for anyone who has any history of disordered eating.
Balance is key when it comes to diet
Concentrate on making sure that your plate ratio looks balanced.
A general rule of thumb make sure:
- half of your plate is always taken up with green veg like broccoli, spinach and kale which are high in vitamins, minerals and fibre and very low in calories
- the rest of the plate is made up from lean proteins and healthy fats like oily fish, chicken, avocados, nuts and eggs
Keto doesn’t mean going without fruit and veg – that’s a common misconception.
“Low carb/keto done correctly should be full of good gut boosting foods, including fibre from the vegetables,” nutritionist Sarah Flower previously told The Sun.
“Most people think of Atkins or just a diet of meat and fat when they hear low-carb or keto but it is more Mediterranean style, real food, vegetables, nuts, seeds, good healthy fats, oily fish, meat, dairy — nothing more than a real food diet cutting out grains, sugars and all processed foods.”
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You absolutely need fibre in your diet; it’s just a case of getting that from natural sources rather than processed foods like white breads and pasta.
But if you are going to cut out grains, then it’s absolutely crucial to make sure that you’re getting at least five portions of veg a day.
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