Lazy Biohacker – Keto Lifestyle Guide

Weight loss picture with keto diet
The fastest way to weight loss is through your fork!

There’s no FASTER shortcut to weight loss than a quick commitment to the Lazy Biohacker version of the keto lifestyle. In a few easy steps, you can be 80% keto-adapted, which yields most of the benefit. The keto lifestyle is so effective because it curbs appetite, increases a sense of fullness, and restores healthy fats in your body. Once you get adapted it’s easy to follow and yields transformational results.

Unhealthy Vegetable & Seed oils

These little devils are full of Omega 6 oils which can cause chronic inflammation. The good news is, you can still cook without these, and hardly notice a difference… except you’ll feel amazing. If you don’t adopt any other recommendations, this one is very important. Fats are stored in our bodies for long periods of time.

Foods containing plentiful corn oil, canola oil, soybean oil, and other seed oils send omega-6 (linoleic acid) intake ten- or twentyfold higher than it should be. Such High intakes of Omega-6 fatty acids contribute to inflammation, depression, heart disease risk, and developmental defects in children

Undoctored: How You Can Seize Control of Your Health and Become Smarter than Your Doctor. Rodale, 2017.

Which oils should you toss? Corn oil, Canola oil, Vegetable oil, Safflower oil, Sunflower oil, Grapeseed oil, Soybean oil, and Margarine. Clean your cupboards of these unhealthy versions of real, healthy fats I’ve listed further down. Check labels of the food you have stored in your cupboard and refrigerator as these unhealthy oils are in many prepared foods and condiments.

Vegetable oils cause inflammation and should be eliminated on the keto diet
Inflammation causing vegetable oils are in most packaged, shelf stable foods.

Replace with FULL fat

Take an evening and watch the film, Fat, a Documentary. It exposes the shocking truth about fat and how we falsy villainized saturated and animal fats. This one film changed my eating more than anything else I’ve read or watched. I have Amazon Prime so it was free but whatever it costs, it’s 100% worth it.

Keto Lifestyle – Cooking & finishing fats

  • Butter (pasture-raised, Organic when possible)
  • Lard (yes, lard)
  • PURE Olive oil (most sold in grocery stores are blended with other oils….don’t use at high temps)
  • Coconut Oil (organic, unrefined, virgin)
  • Bacon grease

Keto Lifestyle – Snacks & other fats

  • Full Fat Sour cream
  • Full Fat Cream cheese
  • Full-Fat Cheeses
  • Full Fat Yogurt (organic, unsweetened)
  • Olives
  • Nuts
  • MCT Oil (if you’re doing Bullet Proof Coffee)
  • Heavy Cream (organic)

Keto Lifestyle – Fatty Grass Fed Meats

  • Fatty cuts of meat (pasture-raised, organic when possible)
  • Eggs (pasture-raised, organic when possible)

Double Non-Starchy Vegetables

I started this keto lifestyle with two kids in the house that were not open to ‘KETO’ meals. I had to adjust my eating while still preparing meals they would eat. The easiest way for me to transition without changing the menu, was to double my serving of vegetables and leave off the carbs (rice, pasta, or potatoes). At this stage, you may need to reduce the carbs gradually and increase the vegetables at the same time.

  • Leafy Greens
  • Cucumber
  • Avocado
  • Brussel Sprouts
  • Asparagus
  • Eggplant
  • Celery
  • Cauliflower
  • Mushrooms
  • Green Beans
  • Spaghetti squash
  • Zucchini

You can have some fruit, just keep in mind that most fruits are high in fructose so keep servings small.

  • Blueberries
  • Blackberries
  • Raspberries
  • Lemons
  • Limes

You’ll go a long way with vegetables and meats that are seasoned well. Use the healthy fats along with automatics below to season and cook your vegetables.

  • Jalapeno & Peppers
  • Garlic
  • Onions
  • Herbs
  • Spices
garlic, onions and herbs ok on keto diet
Onion, garlic & herbs

Stop Drinking your Sugar

There’s nothing about sweet tea I don’t like. I was raised on it and even cut half with unsweet tea, it’s amazing. That said, I’ve had to find replacements for my favorite sweetened drinks to as part of this liefstyle

Luckily, I’ve already written an article on all the drinks you can have instead.

Arnold Palmer Keto drink

There are even keto cocktail mixers that allow you to have some of your favorite cocktails, minus the sugar. Red wine is also generally ok but many of the keto wines weren’t the same as my favorite regular wines. See my full review of Keto Wines here.

KETO cocktail party - RSVP Skinnies

Pasta, Rice, Potatoes & Breads

I hope you took your time until this point, because here’s where the diet creates drastic weight loss. It’s time to break up with bread, pasta, rice, and potatoes. You should have been doubling your vegetables and adding fat to each meal by now.

If you haven’t gotten that under control don’t take this next step yet. It’s important to make sure you don’t feel deprived or hungry.

Some good reading at this stage is Wheat Belly by Dr. William Davis. It’s so critical that we understand that food today isn’t like food our ancestors ate. Dr. Davis helps explain why wheat and other seeds of grasses create inflammation and weight gain in most of us.

Pasta was the hardest for me to abandon. I have found Spaghetti Squash a reasonable replacement in most recipes. It’s especially good in spaghetti casseroles and with homemade red sauce.

If you love rice, you can eat cauliflower rice instead. Love mashed potatoes… again, cauliflower. It’s all in the recipes. You can buy already chopped, fresh or frozen.

Breaking the Sugar Addiction

When it comes to sugar, it’s more addictive than cocaine. It’s hidden in everything from barbecue, yogurt, seasonings, granola bars, and salad dressings. It’s disguised under many names including many with an -ose ending like sucrose, glucose and fructose.

Don’t be fooled by ‘healthy sugars’ or ‘sugar-free’ foods. Many have unsafe sweeteners laden with chemicals. The sweeteners you can include in this keto lifestyle are

  • Stevia
  • Monkfruit
  • Erythritol

You can find these in combination or under the brand names below.

Sweet Tooth? Got you Covered

While too many keto treats can wreck your progress, occasionally you may want something sweet. I’ve found some keto-friendly treats that satisfy my sweet tooth. Set yourself up for success by pre-portioning things out.

Carb Withdrawal

You may experience withdrawal symptoms, also known as the ‘keto flu’ as you transition off carbs. Don’t give up just because you feel lousy for a few days, just add some electrolytes to your diet and make sure you’re eating a lot of good, grass-fed meats, good salt, and healthy fats. It will pass in a few days.

When It’s over and you’ve transitioned to burning fat for fuel rather than glucose, you’ll notice your appetite will lessen dramatically. This is normal, and healthy as long as you don’t have an unhealthy relationship with food.

Intermittent Fasting

If you made it this far you’re 80% there! You’re experiencing weight loss, your energy is better, you’re aches and pains have probably disappeared. To get the extra 20% of the way there it’s time to consider adding the benefits of intermittent fasting and exercise in your keto lifestyle.

Monitor your Macros

I’ll admit, I don’t track my ‘macros’ (carbs, protein, fat). My appetite disappeared so quickly when I transitioned that it was easy for me to be disciplined and avoid carbs. That said, I know for some people it’s really helpful to know exactly what they’re supposed to be eating.

keto diet
Keto Macros

If you’re not up for counting your carbs, fat, and protein every day, just try to be mindful that a true keto diet includes 20g of carbs per day or less. Just to give you a benchmark, a single slice a bread of bread or a half-cup of rice is about 20g of carbs.

In general most of the carbs you do eat on the keto lifestyle should come from berries and vegetables… the occasional cocktail and keto treat.