Keto Diet: Lazy Keto vs Strict Keto

Keto Diet: Lazy Keto vs Strict Keto

July 16, 2019 38 By William Morgan


today I want to do a keto diet review
and talk about lazy keto vs. strict keto
what are they does it matter and when
might you want to do one or the other
coming right up so there’s no official
definition for what these keto terms are
they’re just language that develops so
in my mind what strict keto means is
that you’re making sure that you’re in
keto (ketosis)
that means you measure something so that
you know that you’re getting the
objectives that you want so the first
thing you measure is you measure your
macros your macronutrients you measure
how much how many grams and percent of
calories come from fat protein and
carbohydrates that way you know exactly
what you’re doing so if you need to
change it then you can adjust the
numbers very specifically then of course
how would you know if you’re in ketosis
if you don’t measure if your body has
some ketones and there’s three ways that
you can measure you can measure in the
urine you can measure in the breath and
you can measure in the blood and this is
sort of in order of how useful and how
good that measurement is so the urine is
the cheapest and it’s the simplest right
in the beginning your body starts
burning fat it makes a bunch of ketones
and they all spill out in the urine
because you’re not using them yet and it
takes a while for the body to get keto
adapted to start actually burning and
utilizing these ketones for energy so in
the beginning you’re making a bunch of
them but they’re all spilling out so
you’re getting a measurement in the
urine that is high but it doesn’t
reflect how much ketones your body is
using later on as you get keto adapted
it’s gonna look like your ketones go
down because fewer spill into the urine
but in fact you’re actually using them
better so just for fun if you’re just
starting out you might get some some
urine strips and ketone strips for urine
measure but just know that in the long
run over the course of a few days to a
few weeks then that’s going to be a less
accurate method you can also measure
breath
so there are breathalyzer specific for
ketones and the advantage of that is you
don’t have to buy any supplies you pay a
couple of hundred bucks up front and
then you don’t have to buy any strips or
anything after that you can use it for
years assuming it doesn’t break and it
is relatively accurate however the most
accurate and the most relevant is the
one that measures blood ketones and
they’ve come a long way in just a few
years so now you can buy yourself a
little gadget for home it’s about fifty
bucks for a starter kit and you can buy
strips in quantity for about a dollar
apiece so you get that little initial
investment and then for a dollar a day
roughly you can check ketones once a day
so measure the ketones how else would
you know if if you’re making them and
then of course if weight loss is your
goal you want to measure your weight to
see if it’s changing and then you can
relate how it’s changing – how many
ketones you’re producing then obviously
this has a lot to do with blood glucose
and a1c and insulin so those are other
things that you want to measure and I’m
gonna make a video very shortly on how
to measure insulin resistance very
specifically what’s the best test for
that glucose and a1c or indirect
measures that if they go down then
you’re probably making progress but you
don’t necessarily know for sure if
you’re reversing insulin resistance so
strict means you’re measuring everything
to make sure that you can change some
variables around if things are not going
as fast or if you hit a plateau so you
know that you’re doing this you’re
getting these results lazy keto is when
you’re not a strict anymore obviously
and
me this is after you’ve done the strict
one for a while as you’ve learned how
your body responds as you’ve learned the
different foods and the different levels
then you can move into lazy keto now you
maintain you still eat low carb and you
follow the basics
you don’t necessarily measure everything
anymore and you might be going in and
out of keto because you’re not measuring
anymore you don’t really know for sure
so once you have enough experience you
can get pretty good at it so that you
can probably do fairly well on lazy keto
but there’s always the chance that as
the months go by that you change a
little habit that you don’t think is too
significant and all of a sudden you’ve
added enough carbs or you’ve changed
enough of something to where you’re
actually not in ketosis and of course
the most important thing of all is the
question are you meeting your goals or
not what are your goals are they just
weight loss is it a atrophy is to
maintain a certain level of ketones is
it to reverse insulin resistance because
the slowest thing to change is probably
insulin resistance which is often linked
to fatty liver so by measuring you know
where you are and as you get lazier you
may or may not know your goals will tell
you if you need to be stricter or if
you’re doing alright so you could
probably start off doing it strict for a
while so you know what you’re doing then
you get into lazy as long as you meet
your goals you’re fine but let’s say
that all of a sudden you plateau or it
slows down or may even reverse or
something doesn’t seem to work anymore
now obviously you may want to go back
and be a little bit stricter and start
measuring so look out for my coming
video on insulin resistance and what the
best test is let me know
where you think that you’ve are with
with this if you have experience or
opinions this this working for you did
you find out that you had to measure and
be really strict about it and let me
know what your results are because it’s
always fun to hear about success stories
that inspires other people let me know
if you have questions and please share
this video because our goal is to get
this information out so we can help as
many people as possible thanks for
watching