The keto diet has received a lot of attention – good and bad. Boosters say the high-fat, low-carbohydrate diets cause severe weight loss. Critics say it's too extreme. The modified keto diet can be the middle ground. Although fat is still the upper hand, it is more user-friendly and can lead to results. Both traditional and modified keto diets train the body to enter ketosis. If you severely restrict the intake of carbohydrates, the body starves its main fuel source glucose. This forces the liver to metabolize fat cells and turn them into ketone bodies, an alternative fuel source. Keto diet patients report weight loss, more consistent energy and better sleep.
It is about the breakdown of macronutrients. A traditional keto diet requires up to 75 percent of the calories to come from fat, 20 percent from protein and 5 percent from healthy carbohydrates ̵
"The modified keto diet is a healthy life – that's it," says Brett Osborn, author of Get Serious: A Neurosurgeon's Guide to Optimal Health and Fitness.  If you want to lose weight, you should lose about a pound a week, more and you could steal muscle – which will happen with the traditional keto diet, Osborn says, warning people about the "keto flu" – a time with low energy when the body adjusts, avoid it by facilitating the diet, keep a food diary to see how many calories you normally consume from carbohydrates, but keep the total calorie intake the same, but reduce the number of calories Carbohydrates by 25 grams and fat intake by 10 grams per day until you reach the desired level of digestion Add a basic amount of He method (bench press, deadlift, squat, chin-up etc.).
Before you buy a container of industrial-sized coconut oil, you should familiarize yourself with the basics of a safer keto diet. 19659009] The Guide "Eat This Not That" for the Keto Diet  Eat Salty Foods
Ketosis alters renal function, so it's important to use electrolytes replenish foods like nuts and bone stock. You can also take exogenous ketone supplements such as Keto Weight Loss from BPI Sports. "It helps stimulate body chemistry and makes it easier to turn fat into ketone as fuel," says Osborn. Drink plenty of water to avoid dehydration.
Take it with the Protein
For every pound of muscle you should aim for 0.9 grams of protein. "It's possible to build muscle with less protein than is commonly thought," says Osborn. A 180-pound man with 20 percent body fat needs 130 grams of protein per day. That's about 4 eggs, 2 cups of cottage cheese and 8 ounces of chicken meat.
Go Vegetable Wild
Non-wild vegetables are low in carbohydrates and contain tons of nutrients your body relies on. Eat salads with organic vegetable cubes, nuts, a lean protein like sardines and virgin olive oil.