What is Keto 2.0? Is it the next big thing? Should you give it a go?
The Keto diet craze has taken the internet by storm. People around the globe follow this high fat, low-carb diet to achieve weight loss, but sadly, keto is not for everyone.
If you were unable to follow keto and found it hard, believe me, you were not alone. That's why a new version of keto 2.0 is the talk of the town now. The newer, the better!
Keto diet, despite its popularity, has been bashed by nutritionists, health care providers and doctors as a non-sustainable diet that puts you at risk for developing heart diseases, intestine cancer, or atherosclerosis.
Will eating loads of cheese, bacon, beef, saturated fats with little fruits and veggies (a.k.a. dirty keto) be any good for your health? Weight loss is not everything. One needs to be fit, eat intentionally to fuel your body, and that happens when you eat the right food! Because You are what you eat.
Keto 2.0, a new version of the keto diet, aims at taking more fibre, plant-based proteins and fats, thus fulfilling your body’s demands for a healthy lifestyle.
What Is Keto 2.0?
Keto 2.0 is a new and better version of the standard keto diet. In typical keto, 70% of your calories come from fats, mostly saturated fats in the form of butter, ghee, coconut oil, and fatty meat. Saturated fats will make your “LDL”-the bad cholesterol shoot up and may block your arteries.
20-25% calories in keto come from proteins and only 5% from carbs. This eating pattern is strict with limited food choices. It also misses on fibre that is crucial for gut health.
Keto 2.0 comes to the rescue here, especially for people who can’t get along with typical keto. In keto 2.0, you get 50% calories from fats, mostly plant fats such as olive oil, 30% protein, and 20% carbs.
Keto 2.0 Macros:
- Fats: 50%
- Proteins: 30%
- Carbs: 20%
Fats still make the highest percentage, but here most of the fat is from plants and unsaturated fat foods.
20% carbs will make up 80g total carbs based on a 1600 calorie diet. You can fill up on healthy carbs like citrus fruits, fibre-rich vegetables and low GI carbs such as oats and brown rice. Keto 2.0 still restricts refined carbs and sugar.
Keto 2.0 has solved all the major problems arising from a standard keto diet, and you can follow it easily. Most people have a hard time adjusting to ketosis and keto flu, and they gain the weight back as soon as they stop doing keto. But, keto 2.0 assures you safe and healthy weight loss with better overall health, benefits and eating habits.
Is keto 2.0 good for weight loss?
Yes, without a doubt! It’s not the “carbs” that make you fat; it’s “the type of carbs” you eat. A typical mediterranean diet has loads of sugar, empty calories from snacks, and a high salt content. So eating healthy carbs and fibre rich foods will actually make you lose weight.
We often neglect fibre in our diet. Standard keto lacks this component, and people following keto often complain about constipation. Constipation can hinder your way to losing weight, and it also puts you at the risk of developing colorectal cancer and haemorrhoids.
Eating the right amounts of fibre from natural foods will speed up your weight loss. All hail keto 2.0 that brought this change in keto eating pattern.
Here we want to tell you that weight loss and health goal results might be slow in keto 2.0, but it will be a lot easier and more sustainable than the old keto!
Keto 2.0 food list:
The idea here is to nourish your body with plant-based unsaturated fats, high fibre fruits and veggies and lean meats.
Image from GreenHealthyCooking
Here we provide a modified keto food list approved for keto 2.0 so that you can pile up your fridge and pantry for your new keto 2.0 journey:
Fats in Keto 2.0:
- Avocado oil
- Olive oil
- Chia seeds
- Coconut oil
- Flax seeds
- Nuts. Walnuts, pistachios
Proteins in Keto 2.0:
- Lean meat
- Chicken breast
- Fatty fish like salmon, sardines
- Egg whites
Carbs In keto 2.0:Fruits:
- Brown Rice
- Rolled Oats
Should You Try Keto 2.0?
Keto 2.0 surely is the next big thing. No wonder why fitness influencers are shifting to keto 2.0. Keto 2.0 is a more sustainable, quality eating plan and promises effective weight loss.
So, even if you hated doing keto, you can surely give keto 2.0 a try. No more cheese dipped bacon. Save your time overcooking and your money over buying expensive keto alternatives. You can enjoy regular take out once in a while and cook easy keto 2.0 dishes yourself.
You can enjoy your favourite fruits and veggies with light olive oil and fish meat to reap the benefits of a healthy diet!
Keto 2.0 ticks all the nutritional boxes as it encourages food from all the major food groups. Not only macros but eating veggies and fruits will keep your micronutrients intake in check. Hardly will you get vitamin or mineral deficiency.
We hear nutritionists saying, “Whenever you start any diet, ask yourself if you can eat like this your whole life? If the answer is no, then that diet is not for you.” You should look for some alternative.
The Bottom Line:
If you start keto 2.0, evaluate yourself for physical and mental health throughout it. If this eating style brings mood changes, laziness, sleep disturbance, and weakness, then this diet is not for you. Keto 2.0 is not just for weight loss. It’s a complete well-being package, including both mental and physical health benefits.
A healthy body comes with a healthy mind and vice versa. Happiness is key to being healthy. If you are not happy living a certain way, you could potentially put on more weight with depression.
Now is the time to make changes in your diet and lifestyle. Believe in yourself and start slow. Slow and steady wins this fitness race!
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Hi Peggi, to respond to your comment first we would like to mention that, although we work with nutritionists to write our articles, we don’t directly have answers to such questions. We always like to refer people to nutritionists as, even though these types of diets do help a lot of people, if your case is specific, the best would be to go to a professional and have it studied to see what works best. We always work with thenourishingstate.com for any and all nutritionist and dietitian questions.
I’ve recently been diagnosed with fructose malabsorption. Therefore I must reduce eating high fructose fruits and vegetables. I’ve been studying a FODMAP diet. This seems similar- I would need to restrict most citrus and high fructose fruits and vegetables. Could a KetoCycle diet be amended for my restrictions or would I need to do that on my own?