Lazy Keto for Lazy People [Comprehensive Guide]

Lazy Keto

The keto diet has made a resurgence throughout health and fitness subculture in recent years. Research continues to demonstrate the efficacy of the strict keto diet for treating conditions like epilepsy, type-2 diabetes, and obesity, but the thought of stringently tracking macros and calories down to the last digit deters many people from following this type of diet.[1][2] [3]

But what if you could follow a simple version of the keto diet that doesn’t require any calorie counting or diligent macronutrient tracking? This is precisely what lazy keto entails. This variation of the keto diet is making waves among the general population as of late due to its sole tenet – you only track carb intake and nothing else.

While lazy keto is extremely simple to follow, there’s a quite a bit more to this diet that you should know about before diving in. Read on to learn all about lazy keto and why this keto diet variation is so appealing to the general population.

What is Lazy Keto?

Lazy keto is essentially an ultra-simplified version of the standard keto diet (aka strict keto). The only stipulation of lazy keto is that you can’t eat more than 20 grams of net carbohydrates per day. Despite that number (20) being somewhat arbitrary, it’s simple, and that’s the beauty of lazy keto.

The reasoning is that keeping your carb intake under 20 grams will ensure you enter ketosis (and stay there). By significantly limiting carb intake, your body increases the rate at which it metabolizes fat for energy. As a byproduct of this increase in fat metabolism, a greater amount of molecules known as ketones are made (primarily by the liver), and eventually, you enter ketosis – the state in which your body has a higher-than-normal amount of ketones in the blood.

Ketosis is essentially a side reaction to your body becoming “fat-adapted” via the ketogenic diet. Therefore, the main focus of lazy keto is to watch your carb intake so you can stay in ketosis. Glucose is your body’s primary source of energy, so when it’s limited, your body reverts to using more fat for energy.

Even better for those who value simplicity, you don’t need to track your calorie intake on lazy keto, nor do you need to count protein and fat intake. This is why the focus is solely on keeping your net carb intake under 20 grams per day and not stressing about other factors.

However, it’s important to note that your body can also use amino acids from protein for energy by either oxidizing them directly or converting them to glucose. But you don’t want your body to use too much protein for energy since it will come at the cost of breaking down lean tissue to free up amino acids, especially from skeletal muscle. Likewise, If you eat an excessive amount of protein, you could theoretically produce enough glucose from those amino acids to inhibit ketosis (but this is unlikely, even on lazy keto). It’s all a balance when it comes to both protein and fat.

Many newcomers to the world of carbophobia like the foolproof concept of lazy keto. After all, measuring out and tracking every morsel of food you put in your mouth can be cumbersome and time-consuming; this is why strict keto doesn’t hold the same mass appeal among the general population.

Nevertheless, lazy keto isn’t grounded in much science at this point, and the fact that it doesn’t encourage calorie counting seems to fly in the face of everything we know about energy balance and weight loss.[4] Yet, many people use lazy keto for weight loss with good success, likely because of the satiating properties of fats and protein compared to sugar/carbs.[5] [6]

Lazy Keto vs Strict Keto vs Dirty Keto

Strict keto is a colloquial term for the standard ketogenic diet. Strict keto encourages tracking macronutrient intake and calorie intake with the goal of consuming roughly 60-85% of total calories from fat. 15-25% of calories from protein, and the remaining nominal amount of calories from indirect carb sources like veggies, nuts, and cheese. As such, most people on strict keto consume less than 5% of their total daily calories from carbs (which usually comes out to 30 grams or fewer per day).

As you can imagine, the appeal of strict keto is limited due to the attention to detail that it requires. The reality is that many people want to lose weight without putting in much effort, and the methodical demands of strict keto can be quite inconvenient.

Lazy keto serves to circumvent those demands by doing away with the need for macronutrient tracking and calorie counting, aside from keeping tabs on net carb intake. For all intents and purposes, lazy keto is quite literally keto for lazy people. The premise of the lazy keto diet is that it can help people lose weight without the burdensome attention to detail that strict keto requires.

Remember, lazy keto is all about tracking just your net carb intake, and the guideline is to keep that number to 20 or less per day. Some people may be able to eat 30 or even 40 grams of carbs per day and still maintain ketosis, but start with 20 and go from there.

Dirty keto is another colloquialism that describes a keto diet variation where food choice is basically irrelevant so long as you keep carb intake low enough for ketosis. People who follow the dirty keto diet often find themselves at the McDonald’s drive-thru ordering a Big Mac without the bun or any sauce.

Dirty keto is similar to lazy keto in many ways, but the former seems to overlook the importance of nutrient-dense foods as a whole. Eating bunless Whoppers and other low-carb fast food all day may keep you in ketosis, but it won’t give you the micronutrients and fiber that you need for optimal health and longevity.

Unless you travel frequently or don’t have much time to prepare home-cooked meals, relying on fast food and other highly processed foods, whether they are low in carbs or not, isn’t ideal. There are other flaws to dirty keto that extend beyond the scope of this article, but it’s safe to say that lazy keto is the healthier choice of the two.

Lazy Keto Benefits

Without question, the biggest benefit of lazy keto is that it’s clear-cut and straightforward. Lazy keto embodies the KISS (keep it simple stupid) principle. What easier way to lose weight than to simply monitor your carb intake and keep it under 20 grams per day?

Theoretically, lazy keto will also have many of the same benefits as strict keto, including:

  • Enhancing mental performance
  • Reducing inflammation
  • Improving cardiovascular function
  • Supporting healthy blood sugar balance
  • Promoting weight loss
  • Increasing longevity

All things being equal, we can confidently say that lazy keto will have benefits commensurate with those of strict keto. Granted, there is no direct research on lazy keto to back these benefits, and it’s doubtful there will be any in the years to come since lazy keto is very much a niche within a niche.

It’s also hard to study something as lackadaisical and cavalier as lazy keto, but it would be interesting to see how many calories people unwittingly consume while following this type of diet. Chances are lazy keto does indeed reduce overall calorie intake for most people, particularly those who are switching from a high-carb diet.

Drawbacks of Lazy Keto vs Strict Keto

There are some caveats you should be aware of if you’re set on doing lazy keto instead of strict keto. Firstly, since you don’t need to track protein or fat intake on lazy keto, this may lead to erratic intake of these essential macronutrients.

On strict keto, the general guideline is to consume anywhere from 65-85% of your calories from fat; about 15-25% of calories come from protein. The remaining 5% or so of calories come from carbs.

Obviously, there are no such guidelines for lazy keto. While this gives people more freedom with their diet, it’s not without fault.

Just because fat and protein are essential, that doesn’t mean you can’t overeat or undereat them. In fact, overeating protein can hinder your body from producing ketones because certain amino acids are capable of feeding gluconeogenesis – the pathway that allows your body to produce glucose from non-carbohydrate molecules.

This is one reason why carbohydrates are not an essential macronutrient because the human body can create glucose indirectly. The same can’t be said for fat and protein.

Thus, if you eat too much protein, your body will use a good chunk of that for creating glucose, thereby reducing the need for ketone production and fatty acid oxidation. The good news is that protein is crucial for repairing and building lean tissues, so eating a little too much protein is likely better than not eating enough. This is especially true when you’re trying to lose weight on lazy keto without sacrificing hard-earned muscle mass.

Furthermore, since fat is the most calorie-dense nutrient, it’s easy to get a little too carried away. Yes, fat is highly satiating, but we all know how easy it is to crack open a jar of peanut butter and eat it by the spoonful without batting an eye. This can tack on quite a few calories in a matter of minutes if you’re not careful. Intuitively, if your goal is to lose weight on lazy keto, then gorging on fat can sometimes be problematic.

Another potential drawback of lazy keto is that people may overlook their fiber and micronutrient intake on this type of diet, both of which are integral to overall health and longevity. Thankfully, you can avoid fiber and micronutrient deficiencies by eating a variety of veggies on lazy keto, preferably 5-6 servings per day. Meat, fish, eggs, nuts, and cheese are also good sources of essential vitamins and minerals.

How Much Weight Can You Lose on Lazy Keto?

How to Use the Ketogenic Diet for Weight Loss

It’s safe to say that the lazy keto diet is one of the most simple diets around for weight loss, but it’s lack of methodical calorie, and macro tracking is a gift and a curse. If there’s one thing that science can tell us about nutrition and weight loss, it’s that energy balance is the most important factor.[7] In other words, you need to consume fewer calories than you burn on a daily basis to lose weight.

Therefore, any diet that helps control your appetite and reduce the amount of food/calories that you eat is going to be beneficial for weight loss. This is where lazy keto shines. In addition to fats and proteins being more satisfying than sugar/carbs, exogenous ketones have been shown to regulate hunger signaling in a favorable manner for those who have a hard time controlling their food intake.[8]

In reality, you can lose any amount of weight on lazy keto so long as you keep the energy balance equation in favor of weight loss. Whether you’re on lazy keto or not, chances are you will hit a weight-loss plateau, possibly within weeks of starting your low-carb journey. At this point, lazy keto may cause your weight loss progress to falter.

An easy workaround when you hit a weight-loss plateau on lazy keto is to simply track your calorie and carb intake for a few days. This will give you a ballpark idea of how much you’re eating on a daily basis. Then, simply reduce your food intake and continue with the lazy keto diet plan. Eventually, you will break through the plateau.

Why Calories are King for Weight Loss

Weight loss is much more mathematical than you may believe. A calorie is a fundamental unit of thermal energy that your body uses to produce heat. Specifically, a calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius.

Hence, many fat burner supplements are called “thermogenics” because they encourage your body to “burn” calories and produce heat. This is also why living in cold environments actually increases thermogenesis since your body needs to burn more energy to keep your internal body temperature warm enough.

A common misapprehension is that hot environments make you burn more calories because you sweat more, which isn’t necessarily true. It takes less energy to keep your body cool than it does to warm it up in cold environments.[9]

Fun facts aside, calories are ultimately what determine whether you lose weight, gain weight, or maintain weight, despite calories not carrying any mass themselves. Instead, when the body has a surplus of calories, it will be more prone to storing nutrients as opposed to breaking them down for energy. The inverse is true when you’re in a calorie deficit.

On the molecular level, calories are found in the chemical bonds of amino acids, fats/lipids, and carbohydrates. As these chemical bonds get broken apart, energy is released. Intuitively, when you have excessive calories available, the body will use them to synthesize new molecules that it can store, usually in the form of muscle tissue, glycogen, and/or body fat.

On the flip side, when your body breaks down fat, calories are released by the chemical bonds within the fatty acids as they are oxidized. That energy is then used to produce ATP within cells so that they can carry out metabolic and physiological functions. The notion that one pound of fat contains 3,500 calories is basically a way of saying that your body liberates 3,500 calories from the chemical bonds within all the lipids it oxidized from that one pound of fat.

Your body requires a certain amount of energy (calories) every day for survival purposes – this is known as your resting metabolic rate (RMR). If you were to do nothing but lay in bed all day, your RMR is how many calories you would burn just by carrying out basic biological functions, like breathing and maintaining normal body temperature.

So, when you really break it down, weight change is determined by simple mathematical equations:

  • Consume fewer calories than you burn and you will lose body weight.
  • Consume more calories than you burn and you will gain body weight.
  • Consume as many calories as you burn and your body weight will remain relatively the same.

Sounds too basic, doesn’t it? Surely it has to be more complex? Nope, it doesn’t. We just make it out to be that way because we’re human – highly evolved, intricate lifeforms. We want to believe that there are arcane “secrets” to losing weight and building muscle that can only be found deep in the bowels of scientific research.

Ironically, science has made it patently clear that the very crux of weight loss and weight gain comes down to the amount of energy you consume versus the amount of energy you expend.

None of the rest of your diet really matters until you’ve addressed that, hence, why calories aren’t the only thing you need to worry about, but they are the most important.

As a (very) general summary, the fewer calories you eat, the faster you’ll lose weight (no matter what food you eat); however, being in an excessive negative energy balance for long periods of time means you’re at a greater risk of losing muscle mass, too.

The inverse is true for building muscle. The more calories you eat, the faster you’ll pack on muscle, provided you’re training diligently, but the greater chance you have of gaining excessive body fat in the process. As you can see, muscle building and weight loss are somewhat of a numbers game and a balancing act.

Even though you won’t be tracking calories or energy balance, those factors remain the main underlying reason for weight loss on lazy keto or any diet for that matter.

Lazy Keto Diet Food List

Lazy Keto

In general, each meal of your lazy ketogenic diet should emphasize quality protein source and healthy fats, along with modest amounts of low-carb vegetables. Intuitively, you aren’t required to track portion sizes on lazy keto, but you should still have a rough idea of how much you’re actually eating just by eyeballing different foods.

For example, a 4-oz portion of grilled steak or chicken breast, which contains around 25 grams of protein, is about the size of a deck of cards. A tablespoon of butter, which provides around 12 grams of fat, is about the size of an egg yolk.

Since you don’t need to stringently track protein, fat, or calories on lazy keto, you can basically just eat ad libitum. The main thing is that you monitor your net carb intake and keep it as low as possible – under 20 grams is the goal.

The carbs you consume should come purely from indirect sources, like avocado, nuts, cheese, and vegetables. As such, you will need to have an idea of portion sizes for foods that contain carbs.

Remember, the net carb value of a specific food is the number of total carbs that it contains minus its fiber content. For example, broccoli has about 7 grams of carbs and 3 grams of fiber per 100-gram serving, yielding a net carb count of 4 grams.

The foods listed below comprise some of the best choices for the keto diet:

Healthy Fat Sources

  • Avocado/avocado oil
  • Grass-fed butter
  • Coconut oil & unsweetened coconut flakes
  • Grass-fed ghee
  • Extra-virgin olive oil
  • Fresh cheese
  • Fish oil
  • Flaxseed
  • Raw nuts (e.g. almonds, macadamia, pecans, etc.)
  • Nut butter (e.g. almond butter, macadamia nut butter, etc.)
  • MCT oil/MCT powder
  • Keto Creamer

Quality Protein Sources

  • Eggs
  • Fresh seafood (e.g. salmon, tuna, shrimp, etc.)
  • Bacon
  • Ground beef
  • Steak
  • Pork loin chops
  • Chicken breasts/thighs
  • Ground chicken
  • Turkey breasts/thighs
  • Ground turkey
  • Bison meat
  • Veal
  • Venison
  • Keto1 Protein Powder

Low-Carb Vegetables & Fruits

  • Asparagus
  • Bean sprouts
  • Berries (in small amounts)
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green or string beans
  • Kimchi
  • Lettuce
  • Mushrooms
  • Okra
  • Radishes
  • Rutabaga
  • Sea plants (kelp, nori, etc.)
  • Sprouts
  • Zucchini

Drinks/Beverages

  • Fresh-brewed coffee (add Keto1 Delightful for flavoring)
  • Unsweetened tea
  • Mineral water
  • Filtered water
  • Sparkling water (no sugar varieties)
  • Diet soda (limit consumption of this)

Food and Drinks to Avoid on the Lazy Keto Diet

  • Starchy carbohydrate sources (corn, oats, wheat, etc.)
  • Starchy vegetables (potatoes, carrots, sweet peas, etc.)
  • Trans-fats (particularly from hydrogenated food oils)
  • Foods with added sugars (e.g. candy, ice cream, etc.)
  • High-sugar fruits (e.g. bananas, oranges, apples, prunes, etc.)
  • Sugary soft drinks, sports drinks, and fruit juices

Alcohol on Lazy Keto?

alcohol-on-keto

Many people wonder if they can drink alcohol on lazy keto without it impacting their weight loss efforts? The short answer: Yes, but…

Alcoholic beverages are often only small amounts of alcohol and the rest is carbohydrates. Even “light” beers and wine often pack 12-13 grams of carbs per 8 oz, which obviously isn’t going to work for keeping you in ketosis.

Lazy Keto Meal Plan and Meal Prep

If you’re still on the fence about strict keto but you want to join the carb-less revolution, then lazy keto is a solid way to get your feet wet and start making progress towards your weight loss goals. The beauty of a lazy keto meal plan is that it’s an ad libitum diet with the only exception being carbs; beyond that, you are free to eat as you desire.

Therefore, it’s imperative to understand how to track carbohydrates. Use the recommended foods list in this article as a cheat sheet for what you should shop for on your lazy keto supermarket runs.

Even though lazy keto doesn’t require you to track protein, fat, or calories, you will still need to read food labels and take note of the carb and fiber content, as well as portion size. Lazy keto is very hands-off, but it’s not a free for all.

Watch out for “hidden carbs” in things like condiments, salad dressings, and conventional coffee creamers. If you want to add some flavor and healthy fats to your morning cup of joe, opt for a keto coffee creamer like Keto1 Delightful.

Obviously, you know to avoid pasta, cereal, and bread, but be wary that even certain vegetables, fruits, and dairy can pack quite a few carbs.  If you need to, you can look up the nutrition facts for virtually any food on Nutritiondata.com.

Once you get into the habit of grocery shopping for lazy keto, most of this will become like second nature, and you won’t even have to bring a list along to the store.

Fatty, high-protein foods like eggs, bacon, steak, pork, and avocados tend to be the go-to choices for keto. Even pre-made meals like chicken salad or heat-and-eat dinners that feature beef with veggies like broccoli or Brussels sprouts work.

Make sure to include plenty of low-carb veggies, like spinach, asparagus, cabbage, and cauliflower, on your lazy keto grocery list. Higher-fat, lower-carb nuts like almonds, pecans, and macadamia nuts should also be staples in your lazy keto meal plan. Peanuts and cashews tend to be a bit higher in carbs, so watch your intake of those.

An added bonus of lazy keto is that It’ll teach you about carbohydrates and how to distinguish between simple and complex carb sources. Plus, just being more aware of what you’re eating is a primer for making healthier choices on a daily basis.

Lazy Keto Recipes

If you’re just joining the keto bandwagon, chances are you don’t have much experience making tasty ultra-low-carb recipes. Lucky for you, there are tons of lazy keto recipes out there and many of them only require a small selection of ingredients.

Lazy keto is all about simplicity; it’s a no-frills diet. The easier it is to make a low-carb recipe, the better.

To get you off on the right foot, try these delicious lazy keto recipes. The macros are included just so you have an idea of the serving sizes and how many net carbs they contain. Best of all, most of these lazy keto recipes can be made in minutes and don’t require you to be Gordon Ramsay in the kitchen!

Lazy Keto Chocolate Peanut Butter Fat Bombs

If you love peanut butter and chocolate (think Reese’s Pieces), then you’ll love this lazy keto fat bomb recipe! This recipe is no-bake and can be prepared in just a few minutes (with some freezing necessary after). These fat bombs are packed with MCTs and omega-3 fatty acids. Plus, they are sure to satisfy anytime of the day you’re craving something sweet and chocolatey.

Recipe Ingredients

  • ½ cup coconut oil
  • ¼ cup dark cocoa powder
  • ¼ cup unsweetened shredded coconut
  • 6 tbsp hemp seeds
  • 4 tbsp peanut butter powder
  • 2 tbsp heavy cream (or 1 scoop of Keto1 Delightful – vanilla flavor)
  • 1 tsp vanilla extract
  • 30 drops stevia

Preparation

  1. Line a baking sheet with parchment paper.
  2. In a large mixing bowl, combine coconut oil, cocoa powder, shredded coconut, hemp seeds, and peanut butter powder.
  3. Next, add heavy cream/Keto1 Delightful, vanilla extract, and stevia.
  4. Make sure to mix ingredients thoroughly until you achieve a creamy consistency.
  5. Pour the shredded coconut into a cereal sized bowl.
  6. Using clean hands roll out the batter into equal portioned balls; then roll into shredded coconut until covered.
  7. Place covered balls on the tray and place in the freezer for approximately 20-25 minutes.

Macros Per Serving (Recipe Makes 8 Fat Bombs)

  • Protein: 4 g
  • Fat: 20 g
  • Carbs: 1 g
  • Fiber: 0.5 g
  • Net Carbs: 0.5 g

Lazy Keto Salmon

Pink salmon is packed with omega-3 essential fatty acids, especially EPA and DHA, which are crucial for proper health and longevity.10 Even better, this hearty salmon recipe is virtually carb-free and packed with protein to help you recover! Try pairing this with cauliflower mash or asparagus for the perfect lazy keto dinner.

Recipe Ingredients

  • 10 oz pink salmon
  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 2 tsp sesame oil
  • 2 tsp crushed garlic
  • 1 tsp grated ginger
  • 1 tbsp fish sauce
  • 1 tsp sea salt

Preparation

  1. In a small glass bowl, whisk together fish and soy sauce, rice vinegar, garlic, and ginger.
  2. Let ingredients marinade for approximately 10 minutes. 
  3. Using a high-heat setting, place a large skillet stove top, and add the sesame oil to the skillet.
  4. Place salmon on the skillet; skin side down.
  5. Let salmon cook for approximately 3-5 minutes.
  6. Once the skin is crispy, flip and cook the other side.
  7. Add ingredients from step 1, and continue to cook for another 3-5 minutes.
  8. Using a spatula, remove salmon from skillet.
  9. Add sea salt and serve.

Macros Per Serving (Recipe Makes 2)

  • Protein: 33 g
  • Fat: 24 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Net Carbs: 2 g

Low-Carb Chocolate Chip Muffins

If you are looking for a sweet treat that is sugar-free, look no further! These low-carb chocolate chip muffins taste absolutely amazing; you’ll think you’re eating a cupcake! These make for a great morning or mid-afternoon snack along with a cup of coffee. Best of all, they can be made in about 15 minutes!

Recipe Ingredients

  • 1 cup peanut butter
  • 2/3 cup powdered erythritol
  • ¼ cup sugar-free chocolate chips (or cacao nibs)
  • 2 tbsp peanut butter powder
  • 2 tbsp cacao powder
  • 1 tbsp grass-fed butter
  • 2 tsp sea salt
  • 2 large eggs
  • 1 ½ tsp vanilla extract
  • 1 tsp baking soda

Preparation

  1. Preheat the oven to 350 degrees.
  2. Line a muffin tin with paper liners (or grease tin with coconut oil).
  3. Melt the butter in a saucepan on low heat.
  4. In a large bowl, mix together the dry ingredients.
  5. Using a whisk, gently combine the butter and eggs.
  6. Add the water and vanilla extract; mix thoroughly.
  7. Gently fold in the chocolate chips/cacao nibs.
  8. Dividing evenly and spoon batter into muffin tin.
  9. Bake for 10-11 minutes.
  10. Place on a cooling rack; let cool.

Macros Per Serving (Recipe Makes 6 Large Muffins)

  • Protein: 16 g
  • Fat: 30 g
  • Carbs: 5 g
  • Dietary Fiber: 2 g
  • Net Carbs: 3 g

Hot & Spicy Fried Pork Chops

This lazy keto pork chop recipe delivers a generous amount of protein and a big kick to the taste buds. By using grass-fed butter instead of conventional butter, you’ll be getting five times more conjugated linoleic acid (CLA).[11] CLA is a beneficial fatty acid that has been linked to reducing the risk of osteoporosis and may even promote fat burning.[12] Grass-fed butter is also known for its anti-inflammatory properties, making it a great option for active individuals and those on the lazy keto diet. Try making this with a side of steamed broccoli or cauliflower for a satisfying entree.

 Recipe Ingredients

  • 3 boneless top loin pork chops (5-6 oz each)
  • ½ cup coconut flour
  • 2 tbsp grass-fed butter
  • ¼ cayenne pepper
  • 1 tsp grated black pepper 
  • 1 tsp sea salt

Preparation

  1. In a large mixing bowl, mix together coconut flour, sea salt, cayenne, and black pepper. 
  2. Using a paper towel, pat the pork chops dry.
  3. Place a frying pan on stovetop burner at high-heat setting and add the grass-fed butter.
  4. Add pork chops to the buttered frying pan and coat them on both sides.
  5. Cook pork chops for about 5 minutes on one side; flip pork chops and cook for another 3-4 minutes.
  6. Transfer to plates and serve while hot!

Macros Per Pork Chop

  • Protein: 27 g
  • Fat: 17 g
  • Carbs: 3 g
  • Fiber: 0.5 g
  • Net Carbs: 2.5 g

Slow Cooker Beef & Eggplant Dish

Beef and eggplant make for a hearty meal, and the additional ingredients in this lazy keto recipe provide flavors that complement one another perfectly. Although this slow cooker entree takes a little prep work initially, you’ll be able to set it and forget for a few hours before indulging in this savory keto-friendly goodness. This dish is also perfect for entertaining unexpected company during the holidays or any time of year, plus it’s easy to transport in a pot/kettle.

Recipe Ingredients

  • 2 cups cubed eggplant
  • 32 oz ground beef
  • 28 oz diced tomatoes (canned)
  • 16 oz no-sugar-added tomato sauce
  • 8 oz grated mozzarella cheese
  • 2 tbsp parsley
  • 1 tbsp extra-virgin olive oil
  • 2 tsp Worcestershire sauce
  • 2 tsp yellow mustard
  • 1 tsp oregano
  • 2 tsp sea salt
  • ½ tsp grated black pepper
  • ½ tsp red pepper flakes

Preparation

  1. Wash and cut the eggplant into cubes (make 2 cups worth).
  2. Place the cubed eggplant into a strainer, add a pinch of sea salt and let it drain.
  3. Grease a frying pan with olive oil.   
  4. Place the ground beef in frying pan on the stovetop at medium heat and add the sea salt and black pepper.
  5. Gently cook and scramble the beef until brown.
  6. Once brown, slowly add the mustard and Worcestershire sauce.
  7. Add the diced tomatoes to a glass bowl and stir in the oregano and red pepper flakes.
  8. In a large slow cooker/Crockpot, layer the bottom with the beef.
  9. Next, add a layer of the cubed eggplant, then add the tomato sauce. 
  10. Finally, top with mozzarella cheese and gently sprinkle on the parsley.
  11. Cook on a low setting for 3-4 hours.   

Macros Per Serving (Recipe Makes 12)

  • Protein: 16 g
  • Fat: 13 g
  • Carbs: 6 g
  • Dietary Fiber: 2 g
  • Net Carbs: 4 g

Where to from here?

If you’re eager to try the keto diet but don’t have the patience or time to nitpick over the finer details and track everything you eat to a T, then lazy keto is for you. The next step is to get to the grocery store and use the lazy keto food list in this article to help you pick out the right foods. Also, be sure to get a general idea of how much you need to eat per day even though you only need to track your net carb intake.

If you’ve never tracked macros before, use the lazy keto recipes in this article as an initial guideline for how various portion sizes translate to net carb counts. Over time, you’ll become so proficient at knowing portion sizes just by looking at a food. Eventually, tracking carbs will be as easy as 1-2-3, and you’ll be on your way to a healthier you. 

References

1.  Azar, S. T., Beydoun, H. M., & Albadri, M. R. (2016). Benefits of ketogenic diet for management of type two diabetes: a review. J Obes Eat Disord, 2(02).

2.  Martin, K., Jackson, C. F., Levy, R. G., & Cooper, P. N. (2016). Ketogenic diet and other dietary treatments for epilepsy. Cochrane Database of Systematic Reviews, (2).

3.  Gomez-Arbelaez, D., Bellido, D., Castro, A. I., Ordoñez-Mayan, L., Carreira, J., Galban, C., … & Casanueva, F. F. (2016). Body composition changes after very-low-calorie ketogenic diet in obesity evaluated by 3 standardized methods. The Journal of Clinical Endocrinology & Metabolism, 102(2), 488-498.

4.  Hill, J. O., Wyatt, H. R., & Peters, J. C. (2012). Energy balance and obesity. Circulation, 126(1), 126-132.

5.  Teff, K. L., Young, S. N., & Blundell, J. E. (1989). The effect of protein or carbohydrate breakfasts on subsequent plasma amino acid levels, satiety and nutrient selection in normal males. Pharmacology Biochemistry and Behavior, 34(4), 829-837.

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