Modified keto diet

Why the Modified Keto Diet Is a Better, More Sustainable Way to Lose Weight

The modified keto diet may be the middle ground. Fat still reigns supreme, but it’s more user-friendly and can yield results. Both the traditional and modified keto diets train the body to enter ketosis; as your intake of carbs decrease your body will start using stored glycogen for energy and then it forces the liver to metabolize fat cells, turning them into ketone bodies, an alternative fuel source. People on the keto diet report losing weight, having more-consistent energy, and sleeping better.

The old keto diet divides macronutrient basically into 75 percent of calories to come from fat, 20 percent from protein, and 5 percent from healthy carbs. However, in the modified plan, carbs tick to as much as 20 percent of your calories, fat goes to 50 percent, and the remainder is protein.

People warn of the “keto flu”—a low-energy time when the body is adjusting. Avoid it by easing into the diet. Keep a food diary to determine how many calories you typically consume from carbs. Keep overall calorie intake the same, but reduce the number of carbs by 25 grams and up fat intake by 10 grams per day, until you reach the desired breakdown. Complement the new eating plan with a foundational lifting routine (bench press, deadlifts, squats, pullups, and the like).

Before you buy an industrial-size container of coconut oil, learn the essentials for a safer keto diet.

Eat Salty Foods

As ketosis alters kidney function, it is important to replenish electrolytes from food like nuts and bone broth. You can take exogenous ketone supplements. Dont forget to stay hydrated.

Take it Easy on The Protein

Aim to have 9 grams of protein/0.5 kg of lean muscle.

Go Vegetable Wild

No starchy vegetables are low in carbs and contain tons of nutrients your body depends on. Eat salads with diced organic veg, nuts, a lean protein like sardines, and extra-virgin olive oil.

Sources:

https://www.mensjournal.com/health-fitness/why-the-modified-keto-diet-is-a-better-way-to-lose-weight/

https://health.clevelandclinic.org/what-is-the-keto-diet-and-should-you-try-it/