Lazy Keto Diet 101: How To Do It + A Sample Grocery List & Meal Plan

By now, we've probably all heard of the keto diet—a diet very low in carbohydrates, high in fat, and moderate in protein that puts the body into a state of ketosis. In ketosis, the body uses broken-down fat (or ketones) for energy instead of glucose from carbs.

A ketogenic diet can be an effective way for some to lose weight and improve health1. (Here's a deep dive into the diet and its benefits.)

However, many people find the process of tracking their food for the keto diet too challenging and difficult to maintain over a long period of time. The "lazy keto" diet is a variation of the traditional ketogenic diet that has become popular because it is less restrictive but may still offer some (but not all) of the benefits.

Lazy keto is a more comfortable approach to reaching nutritional ketosis that does not require counting calories or tedious macronutrient tracking.

It does, however, require you to track carbohydrates since carbohydrate restriction is the most important component for achieving ketosis.

"Lazy keto is simply eating less than 50 grams of carbs per day (total, not net), which most experts agree produces a mild state of ketosis, glycemic control, and weight loss for the majority of people," says Dominic D'Agostino, Ph.D., a metabolic health researcher and keto diet expert. "Generally speaking, it produces results without the efforts of having to count macros (aside from carbs) or total calories."

The traditional ketogenic diet, initially introduced as a dietary strategy to control epileptic seizures2, by definition requires one to tightly control carbohydrate, fat, and protein intakes.

Many people who try to follow a ketogenic diet cannot adhere to this. The lazy keto diet offers an easier-to-follow alternative that may be suitable for those hoping to achieve some keto benefits for diet nonmedical purposes.

While this approach will reduce your carb intake and might lead to increased ketosis and weight loss, that doesn't necessarily mean it's healthy. "You may be cheating yourself of important nutrients (such as vitamins, minerals, and fibers) that play crucial roles in metabolic, neurological, and hormonal balance," says Brownlow.

She also emphasizes that "There's extensive clinical and scientific support for the benefits of ketogenic approaches in patient populations with neurological and metabolic disorders. If you're considering a ketogenic diet for this reason, keep in mind that food is much more than mere fuel for our cells; it provides important information for all biochemical reactions in living organisms. In order to optimize your ketogenic approach, you should consider a well-formulated ketogenic diet that includes key micronutrients, vitamins, minerals, and fiber."

Moral of the story: Lazy keto is not about getting lazy with what you eat.

If you find yourself opting for fast-food burger patties in fear of over-consuming carbohydrates from fibrous vegetables and plant foods, that's a red flag. It's important not to sacrifice overall diet quality for the sake of hitting your carbohydrate targets.

You can improve your health by limiting carbohydrate intake without necessarily getting into ketosis or following a strict ketogenic diet.

Many carbohydrates consumed in the typical Western diet are found in ultra-processed foods, which can lead to weight gain. So, any diet that significantly reduces simple carbohydrates from ultra-processed foods (like lazy keto) may support weight loss and other health outcomes.

Moreover, by cutting out processed carbohydrates and sugars, you may curb drastic fluctuations in blood sugar levels that can negatively affect mood, appetite, and attention.

So, there are benefits to carbohydrate restriction that could be independent of ketone levels. However, a lazy keto diet can still lead to ketosis, and in this regard, you may experience cognitive4, anti-inflammatory, and energy benefits inherent to ketones themselves.

A lazy keto diet is more about promoting reduced carbohydrate intake and increasing diet quality for the sake of overall health and wellness, not necessarily specific medical conditions.

If you are following a ketogenic diet for health or medical-related purposes that require you to sustain ketosis, then a lazy keto approach likely doesn't provide the structure you need. Make sure to always talk with your health care provider about how to best follow a keto diet if you're implementing it for medical reasons.

Just like the keto diet, the lazy keto diet may not be right for pregnant or breastfeeding women.

If you do notice unwanted side effects from following a ketogenic diet—lazy keto included—then you should consider making changes to your diet. It may not be the restricted carbs that are the issue but that you are under-consuming protein or calories.

In our modern world where sugars are hidden in almost all packaged foods, drinks, and condiments, monitoring your carbohydrate intake takes work.

In this way, a lazy keto diet really only ends up being "lazy" when you are eating mostly whole foods (aka the foods that don't have an ingredient list because they are the ingredient).

A ketogenic diet does require thought, consideration, and in many instances tracking for all macronutrients. What is "lazy" about the lazy keto diet is not necessarily the food you eat but the tracking component. All you need to worry about when following a lazy keto diet is reducing carbs to ~50 grams per day. Reducing carbs to this level will likely put you into a state of ketosis.