What is a Modified Keto Diet? A Detailed beginner’s guide

Know complete information related to a modified keto diet in very easy and simple language through this post of ours.

From weight loss to increased energy, the modified keto diet has many benefits. Learn more about this type of ketogenic diet and how it can help you stay healthy!

Modified Keto Diet for Beginners – Evolution of Ketogenic diet

You may have heard of the keto diet as a fantastic way of losing weight, but surprisingly, it was actually developed as a cure for epilepsy in the 1920s. Fast forward a hundred years and the keto diet is a hugely popular diet for weight loss.

However, once researchers developed antiepileptic drugs, fasting faded to treat the disease slowly. It was not until 15 years ago when interest in the scientific and dietary aspect of this diet scheme increased again.

Traditional vs Modified Ketogenic Diet

The traditional keto diet focuses on eating more food that produces ketone body and eliminates or limits the one who reduces ketone. Doing so motivates the body to burn fat for energy.

What is a Ketone? This naturally found chemical comes from the breakdown of fatty acids in the body used for energy.

A modified keto diet follows similar principles to the traditional ketogenic diet but with the inclusion of more healthy carbohydrates. By still eating some good carbs, you can get nutrients, vitamins, minerals and naturally rich fiber.

What is a modified keto diet?

Similar to your specific keto plan, the modified version has a slightly different carb-to-fat ratio. This version contains about 55% fat, 30% protein and 15% carbs. The modified plan is also used by some people who have been on a keto diet for a long time to help them get out of ketosis.

There are also many keto-followers inadvertently. For people who are new amateurs of keto, it provides less restrictive carb intake, and much more is worth doing. It also allows more fiber and nutrients than fruits, vegetables, nuts and seeds.

The modified version has space to add whole grains, legumes, and other strict taboo foods from specific keto diets to the touch, which will also help in increasing dietary fibre and hopefully help reduce constipation and hydration issues that go with strict adherence to the Keto plan.

If you find that you are not in ketosis after following the keto diet, see what you are eating. You can follow a modified plan.

What to eat on a modified keto diet?

Healthy foods to eat on a modified keto diet include:

• Oils: nut oil, olive oil, and coconut oil
• Nuts and seeds: hemp seeds, almonds, walnuts, and chia seeds
• Leafy greens
• Tofu and tempeh
• Avocados
• Fruit: oranges, berries, apples, and pears
• Nut and seed butter: almond butter, cashew butter, peanut butter

How does modified keto diet work?

Glucose, or sugar, is the body’s preferred source of energy. Carbohydrates are made up of chains of glucose which are released by cells for use through digestion. But they are made up of carbs and glucose, they are not the only fuels the body can use to sustain life and keep moving.

During fasting, when carbs are deficient, our body has adapted to being able to use accumulated fat for fuel. The ability to sustain ourselves during lean times is a major survival tool developed by our ancestors to endure famine and other difficulties.

By eliminating or severely restricting the consumption of carbohydrates, the body is forced into a metabolic state called ketosis. Once you reach ketosis and become adapted to use fat as fuel, some dieters experience better cognitive function, better control over their blood sugar levels, faster weight loss and better physical performance. However, this is not a matter for everyone, so be careful that different results may vary.

Also, it is not easy to stay on this diet for a long time. Many nutritionists and dieticians hesitate to recommend it for casual dieters as it can be so challenging and restrictive and there is not much long-term health data about it yet.

What are the benefits of Modified keto over the traditional keto diet?

While both diets help in weight loss and lowering HbA1c, the modified keto does not raise cholesterol levels as the percentage of consumption fat is low. We recommend unsaturated fat on saturated fat as a source of calories. Excessive intake of saturated fat will increase high cholesterol levels in the body, which is a risk factor for coronary heart disease.

Secondly, by including all groups of vegetables and fruits, natural sources consume more antioxidants, vitamins and fiber. Third, keto diet has the risk of causing a life-threatening medical condition called ketosis, which can be avoided by a modified keto diet. Fourth, avoiding fruits and many vegetable groups in the keto diet can lead to nutritional deficiency.

A diet plan, in my opinion, is what should be easy to follow throughout life. So it cannot be very harsh, restrictive and extreme. Always choose a balanced diet plan to get long-term health benefits and customize it to your needs within your calorie limit. Make a healthy diet plan for yourself by customizing it to suit your palate, pockets and time.

What are the different meal options in a Modified keto diet?

Breakfast – Fried eggs / boiled eggs with vegetables, whole grain bread toast with an avocado/cheese, omelette, oatmeal with fruits/nuts

Lunch/Dinner – Turkey cheese rolls, grilled chicken salad, garden salad with grilled chicken or beans, baked salmon/chicken with vegetables, sauteed vegetables and boiled eggs.

Snacks – nuts, low-fat cheese, Greek yoghurt, fruit, baby carrot, celery.

How much should you exercise on Modified Keto Diet?

With any diet for weight loss, adding or maintaining enough exercise in achieving long-term weight management can be an important element. Initially, when there is a transition into a state of ketosis, you may feel more tired than usual or feel a little lighter. This “keto flu” period should pass within about a week.

During that time, you may have to reduce exercise a little, but look to get back to regular workout as soon as possible. Try to include both aerobic and strength training exercises in your program, and make sure you like this exercise so that you stay with it.

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How easy is Modified Keto Diet to follow?

Modified keto may be flexible. Although it may be difficult to give up your favourite sugars, carb-heavy fares, such as baked goods or other treats, the modified keto diet gives you some flexibility to include some of your favourite foods with a slightly larger percentage of protein and carbohydrates than is allowed on the classic keto diet. However, many dieters find it very restrictive and difficult to follow.

If you are using a keto diet for weight loss, you can achieve better success by cycling in and out of the diet from time to time instead of trying to stay on it for a long time. For people with barely controlled epilepsy, however, a keto diet for prolonged low symptoms may be their best option.

With a little change, a classic keto recipe can be made in a modified keto recipe, so books and websites with classic keto recipes can provide a load of inspiration.

Following a modified keto diet can be difficult and time-consuming. You have to spend some time planning your diet to ensure you are maintaining enough nutrition. A registered dietitian can help ensure your food plan is healthy.

You should not be too hungry on a modified keto diet. One of the advantages of a modified keto diet is that high-fat foods can be highly satiating. Many people find that when they switch to a modified keto diet, they don’t feel hungry and don’t feel low-fat or deprived of a calorie-conscious diet. That said, you still need to keep an eye on your overall calorie count. If you are consuming too many calories, it is entirely possible to gain weight when you shift to a modified keto diet.

The modified keto diet can be delicious – or not. You’re making everything, so if something doesn’t taste good, you know who to blame.

The Bottom Line

Diet should not look annoying! If you are following a deliberately modified keto diet, do not take the stress. You are probably taking many more nutrients than the strict specific version of keto. Another thing to consider: In the US News & World Report’s overall best diet ranking, the Keto plan was on 38 out of 40 (almost dead final), so experts agreed that it was not necessarily healthy to follow.

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