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What is a Modified Keto diet?
Unlike a typical keto plan, the modified version has a slightly different carb-to-fat ratio. The macronutrient composition in the modified version is 50% fat, 30% protein, and 20% carbs. The allowed intake of protein and carb is higher, and fat is lower compared to the traditional keto diet. Therefore, for a person consuming 1000 cal/day - 50 gms of carb/day is allowed. It's very similar to a Keto diet, except it is less extreme and easy to adhere to. The health benefits are similar to the typical keto diet. By adding more lean proteins like chicken, fish as well as fruits and vegetables, it more balanced, nutritionally diverse.
What's is allowed in a modified keto diet?
● Dairy products: low-fat milk, cheese, yogurt ● Oils: olive oil, corn oil, sunflower oil ● Nuts, and seeds: almonds, walnuts, chia seeds, sunflower seeds, peanut butter, soynut butter ● All vegetables & fruits ● Tofu, Beans, legumes, whole grains ● Lean meat: chicken, turkey, fish
What to avoid?
● Oil - coconut oil ● Butter and mayonnaise ● Bacon, beef, shrimp ● High-fat dairy products.
What are the different meal options in a Modified keto diet?
Breakfast - Boiled eggs/ scrambled eggs with veggies, omelet, whole grain bread toast with avocado/cheese, oatmeal with fruits/nuts
Lunch/dinner - Turkey cheese rolls, grilled chicken salad, garden salad with grilled chicken or beans, baked salmon/chicken with veggies, boiled eggs w sauteed vegetables.
Snacks - nuts, low-fat cheese, Greek yogurt, fruits, baby carrots, celery.
What are the benefits of Modified keto over the classic keto diet?
While both the diets help with weight loss and lowering the HbA1c, modified keto does not increase the cholesterol level since the percentage of fat consumed is less. I recommend unsaturated fats over saturated fat as the source of calories. Higher intake of saturated fat will lead to higher cholesterol levels in the body, which is a risk factor for Coronary heart disease. Secondly, by incorporating all groups of vegetables and fruits, the consumption of antioxidants, vitamins, and fiber from the natural sources is more. Thirdly, the Keto diet has the risk of leading to a life-threatening medical condition called ketosis, which can be avoided with a modified keto diet. Fourthly, avoidance of fruits, and many vegetable groups in the Keto diet can lead to nutritional deficiency.
A diet plan, in my opinion, is the one that should be easy to follow throughout one's life. So it cannot be very rigid, restrictive, and extreme. Always choose a balanced diet plan and customize it to your needs within your caloric limits in order to reap the health benefits longterm. Make a healthy diet plan work for you by customizing it to suit your palate, pocket, and schedule.
Eat healthily & stay healthy!
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