A More Flexible Path: Lazy Keto with Ozempic

Written by: Oliver Smith (Nutritionist, Hypnotherapist)

While the combination of Ozempic and a well-structured ketogenic diet offers powerful support for weight loss and metabolic health, we understand that not everyone in Hong Kong has the time or energy to track macros, meal prep daily, or calculate every gram of fat and protein. That’s where a relaxed or “lazy keto” approach can be a game-changer—especially for those who started Ozempic because they believed making major lifestyle changes would be too overwhelming.

Lazy keto focuses primarily on limiting carbohydrate intake—usually to under 50 grams per day—without the need to meticulously count fats or proteins. It’s about simplifying the process so it fits into your life, rather than overhauling your life to fit the diet.

Why Lazy Keto Works So Well with Ozempic

Ozempic (semaglutide) helps reduce appetite, slow digestion, and regulate insulin levels—making it easier to eat less and avoid unhealthy food choices. These effects naturally align with the principles of a low-carb diet, meaning even a loose adherence to keto can still yield meaningful results.

However, one of the most important considerations when combining Ozempic with any form of calorie-restricted eating—including keto—is ensuring you’re getting enough high-quality protein. Studies have shown that while Ozempic promotes weight loss, it may also lead to significant loss of lean muscle mass, which can negatively affect metabolism, strength, and overall body composition.

This makes protein a non-negotiable part of your dietary plan—even if you're taking a relaxed approach.

Prioritise Protein to Preserve Muscle

Many people underestimate how much protein they actually need, especially when trying to lose weight. But when you're on Ozempic, protecting your muscles becomes just as important as losing fat.

Why? Because:

Muscle tissue burns more calories at rest
Losing muscle can make you feel weaker and more fatigued
Sarcopenia (age-related muscle loss) is a growing concern in urban populations like Hong Kong

So even if you're adopting a "lazy keto" mindset, don’t skip on protein.

Here's How to Do It Right:

Choose High-Quality Protein Sources

Look for whole foods that are rich in protein and easy to incorporate into meals:

Local options: Steamed chicken, pork belly (in moderation), tofu, seafood, eggs
Restaurant picks: Grilled fish, roast duck, beef stir-fry with minimal sauce
Convenience items: Pre-cooked chicken breast, canned tuna or sardines, Greek yoghurt (unsweetened), hard-boiled eggs

Aim for Consistent Intake Throughout the Day

Instead of saving all your protein for dinner, try to spread it out across meals and snacks. This helps your body better utilise amino acids for muscle repair and maintenance.

Aim for at least 1.2–1.6g of protein per kilogram of body weight per day, depending on your activity level and goals.

Use Supplements When Necessary

If you struggle to get enough protein from food alone, consider adding in high-quality supplements like:

Whey protein isolate (unsweetened or low-carb)
Collagen peptides (great for soups or smoothies)
Plant-based protein powders (check for low sugar content)

These can be lifesavers during busy days or when dining out options are limited.

Making Lazy Keto Work for You — Without Sacrificing Muscle

Here are some simple strategies to adopt a lazy keto lifestyle while on Ozempic, all while keeping your muscles strong:

Prioritise Protein First

Build meals around meat, fish, eggs, or tofu
Skip the rice or noodles, but keep the protein-rich main dish

Opt for Low-Carb Veggies

Add steamed broccoli, bok choy, mushrooms, or spinach to meals
Use small amounts of healthy oils for flavour and satiety

Dine Smart at International Restaurants

Order grilled meats or seafood without starchy sides
Ask for extra vegetables instead of chips or mashed potatoes

Stock Up on Quick, Healthy Options

Keep pre-cooked proteins in your fridge or freezer
Buy ready-to-eat eggs, cheese sticks, or roasted nuts for quick snacks

Let Ozempic Help—but Stay Mindful

The medication reduces hunger, but don’t skip meals entirely
Make sure you’re still consuming enough nutrients, especially protein

Final Thoughts

You don’t have to be a keto purist to benefit from its principles—especially when you're already supported by a medication like Ozempic. However, when choosing a flexible approach, don’t overlook the importance of protein.

For many Hong Kongers, a "lazy keto" approach provides a realistic, stress-free way to improve metabolic health, lose weight, and build better eating habits—without the pressure of perfection. By combining this flexible strategy with sufficient protein intake, you're not just following a trend—you’re investing in long-term wellness that protects both your body and your future.

So whether you're juggling a busy work schedule, navigating the city’s endless food options, or simply looking for a more balanced way to manage your weight, know that you can make keto work for you—even if it’s not textbook perfect.

Just remember: Protect your muscles. Fuel your body. And make sustainable choices.