Modified keto diet: A flexible take on an effective fat-burning eating

A modified keto diet is a less restrictive and more flexible approach to a traditional ketogenic diet, the main difference is the macronutrient breakdown you are supposed to consume–50-65% fats, 20-30% protein, and 10-20% carbs instead of 70-80% fats, 15-20% protein, and 5-10% like in a traditional diet. The benefits include:

• Weight loss
• Better metabolic health
• Improved insulin sensitivity
• Reduced inflammation

At the same time, a modified diet is more sustainable, nutrient-dense, and forgiving, making it good for beginners and people looking to get on a diet and maintain it for a long time.

A keto diet is a popular dietary approach frequently chosen by athletes and people looking to lose weight and optimize their health. This unique low-carb, high-fat approach to eating is known for a variety of benefits, including effective fat burn and improved symptoms of certain medical conditions, such as PCOS and insulin sensitivity. While it’s generally considered easy to follow, a traditional keto diet seems quite restrictive to some people, who then try to find a different approach to it. In this article, we’ll guide you through a modified keto approach that might become a good alternative.

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What Is a Modified Keto Diet?

A modified keto diet is also known as a hybrid keto diet or keto 2.0. In a nutshell, it’s just a different take on a traditional keto diet, the main purpose of which is to initiate the process of ketosis–when you urge your body to start using accumulated fat as a primary source of energy instead of glucose. This result is achieved by drastically cutting down the amount of carbs you consume during the day and increasing fat intake.

How Is Modified Keto Different From a Traditional Diet?

In simple words, a hybrid keto diet is a less restrictive variation of a traditional ketogenic diet. The main principle remains the same–low-carb, high-fat eating. However, the macronutrient breakdown is slightly more forgiving:

Traditional keto:

• 70-80% fats
• 15-20% protein
• 5-10% carbs

Modified keto:

• 50-65% fats
• 20-30% protein
• 10-20% carbs

While the focus is still set on fats and carbs are somewhat limited, the overall breakdown is less restrictive, which allows you to make your diet more sustainable and follow it more easily.

Benefits of Modified Ketogenic Diet for Weight Loss and Health

A keto diet, whether in its traditional, liquid, or modified form, is known for bringing a wide range of health benefits, such as:

• Effective fat-burning. Even when you allow more carbs per day, a modified keto approach still lets you get into a state of ketosis and maintain it, which stimulates fat-burning. However, it might be a less rapid but more sustainable weight loss.
• Improved metabolic health. By reducing carbs, a ketogenic diet mimics the metabolic speed-up similar to that achieved in fasting. Simply put, this diet can help you increase your overall metabolic rate and manage weight more efficiently.
• Reduced insulin levels. A lack of glucose received from food is the primary cause of ketosis. Respectively, when you follow this diet, your body doesn’t need to produce much insulin to move glucose from the blood into your cells, which eventually helps with insulin resistance.
• Reduced inflammation. Studies reveal that a ketogenic diet can significantly reduce inner inflammatory processes, which is why it can be helpful for managing different inflammation-related health conditions.

On top of these general benefits, a mod keto approach also has a few extra perks, such as:

• A more forgiving macronutrient breakdown allows you to follow a more nutrient-dense meal plan, with a broader variety of vegetables, fruits, and whole foods.
• Larger limits on all types of nutrients allow you to create a more sustainable diet that’s flexible enough to follow it long-term. It might also be more forgiving for social dining.
• Due to the larger amount of carbs allowed per day, the side effects of a modified keto diet might be significantly milder. This includes less prominent fatigue, keto flu, constipation, and other side effects.

What Can You Eat on a Modified Keto?

Now that you have a definition and general rules of a mod keto diet, let’s look at a complete modified keto food list that specifies which products you can eat, which should be limited, and which have to be avoided.

Foods That Can Be Eaten Freely

• Vegetables - Most vegetable types, such as cucumber, celery, radish, spinach, olives, curly kale, lettuce, etc.
• Fruits - You can eat low-sugar fruits, including lemon, lime, rhubarb, avocado, berries, etc.
• Meats - You can enjoy most types of meat, including poultry, beef, pork, and others, as well as fish and seafood. You can also get proteins from eggs.

Food That Can Be Eaten Moderately

• High-carb fruits - You want to be careful with bananas, grapes, mangoes, and pineapples, though you don’t have to refuse them completely.
• Whole grains - Most whole grains, such as buckwheat, quinoa, wild rice, and others can be eaten, but you have to consider the overall amount of carbs you eat.
• Starchy vegetables - You can consider including options like beans, potatoes, corn, and other starchy vegetables in your daily meal plan.
• Dairy with natural sugars - Natural dairy products, especially cheese, can be incredibly beneficial for your diet due to a high content of healthy fats and relatively low carbs.

Foods That Should Be Avoided

Even when you choose a modified keto diet, you should steer clear of the following:

• Processed sugars
• Refined grains
• Trans fats

Sample Modified Keto Diet Plan

Probably the best way to get started with a modified keto and sustain it is to determine a personalized diet plan that aligns with your likes and dislikes and considers your personal characteristics, such as goals, medical conditions, etc. It might be a good idea to consult with a nutritionist first to define what’s the best approach for you.

However, to help you get started, here is a sample modified keto diet plan for a day that you can consider:

• Breakfast: Natural Greek yogurt with berries and chia seeds.
• Lunch: Salad made with leafy greens, grilled salmon, avocado, and olive oil.
• Dinner: Zucchini noodles served with grilled turkey and marinara sauce.

While this plan is quite low in carbs, you can optionally add a snack and dessert to make it more flexible. Almonds, a bit of dark chocolate, or chia pudding can make a good option for a snack or dessert.

Pro tip: If you browse the web, you can also find plenty of mod keto recipes and even a ready-made modified keto diet PDF that will make it easier to get started with your diet.

Common Hybrid Keto Diet Pitfalls and Tips to Avoid Them

Although a modified keto diet is rather easy to follow and beginner-friendly, there are some pitfalls that can hinder your progress. Here are the key ones to keep in mind with tips on how to avoid them:

• Not tracking your overall carb intake. Even if you are flexible enough to eat 10-20% carbs, it can be easy to consume too many carbohydrates, which will eventually break your ketosis. To avoid this, you need to calculate the permitted total amount of carbs and track how much of them you consume.
• Not diversifying your meals with micronutrients. If you focus solely on fats, proteins, and carbs, you will likely reach ketosis and start losing weight. However, a lack of micronutrients, such as fiber, vitamins, and minerals, can lead to nutrient deficiencies. To avoid this, diversify your meals and try to create a good balance of all micronutrients.
• Lack of proper hydration. Hydration and a good level of electrolytes are pivotal in any diet that you follow, including a modified keto. To avoid dehydration, be sure to drink plenty of water and replenish your electrolyte levels.
• Overeating “keto-friendly” junk food. A modified keto diet allows you to eat many foods that are typically eliminated in a traditional keto, such as sugary fruits, chocolate, and others. You need to consume them carefully so that you don’t overeat them and break ketosis.

FAQ

What is modified keto?

In a nutshell, it’s the same ketogenic diet but with a less restrictive approach. It also focuses on low-carb and high-fat meals. However, the limits of what you can eat per day are slightly different–50-65% fats, 20-30% protein, and 10-20% carbs instead of 70-80% fats, 15-20% protein, and 5-10% carbs that are typically recommended in a traditional keto diet.

What are the benefits of a modified keto diet?

Just like a traditional keto diet, its modified version offers such health benefits as effective weight loss, improved metabolic rate, reduced insulin levels, and reduced inflammation. Additionally, a modified diet is less restrictive, which is why it might be more nutrient-dense, more sustainable, and have fewer side effects.

When should I consider mod keto?

Generally, a ketogenic diet is a good choice for people looking to lose weight, manage insulin levels, and optimize overall health. A modified version might be particularly good for people looking to find a diet that’s easier to sustain in the long run. It might also be a great choice for beginners who have never tried keto before because it’s easier to follow.

Conclusion

As you now know a modified keto is much more flexible and easy to follow than a traditional keto diet. By allowing you to consume less fats and more proteins and carbs, this kind of diet might be much easier to sustain, while the main benefits of ketosis are retained.

After reading this article, you have a complete guide to starting a modified keto diet and making the most out of it. Use the knowledge we shared with you here to make your weight-loss journey pleasant and efficient.

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