Because the ketogenic diet is notoriously difficult to maintain, many individuals who were formerly completely committed to the low-carb eating strategy have stopped doing so. However, not everyone who was once heavily into keto wants to totally give it up; some people just want something that’s a bit more approachable. the keto 2.0 era.
The origin of the phrase “keto 2.0” is unclear, however the hashtag #keto2.0 is increasingly being used by keto enthusiasts in Instagram photos.
So what is keto 2.0 and why is it so popular? And if the diet is modified, is it still keto? We sought the opinion of nutritionists.
What is the original keto diet and how is it similar to keto 2.0?
Let’s quickly review the fundamentals of the original ketogenic diet strategy so you can comprehend keto 2.0. According to Scott Keatley, R.D., of Keatley Medical Nutrition Therapy, the ketogenic diet is an extremely low-carb regimen that emphasises increasing your fat intake to the point where your body starts burning fat for energy.
Everyone’s body and diet strategy are a little bit different, but generally speaking, you should aim to consume between 60 and 75 percent of your calories as fat, between 15 and 30 percent as protein, and between 5 and 10 percent as carbohydrates.
Because of this, and using a 2,000 calorie diet as an example, supporters of the keto diet typically aim for no more than 50 grammes of carbs each day, with some going even lower. (For comparison, a medium apple provides 25 grammes of carbohydrates.)
All of this is intended to put your body into a state of ketosis, where it has insufficient glucose to use as fuel and switches to burning fat for energy. At this point, ketones are another byproduct of the metabolism of fat (which is ultimately where the diet got its name from). People who follow the keto diet to lose weight are able to do it without feeling hungry because the high fat intake is also very satiating.
However, keto 2.0 adopts a more lax attitude.
There are no “rules” for following this modified form of the ketogenic diet, however one dietitian notes that adherents of keto 2.0 would typically strive to consume 50% of their calories from fat, 30% from protein, and 20% from carbohydrates. As a result, according to Keatley, you may consume double the recommended 100 grammes of carbohydrates per day for a 2,000 calorie keto 2.0 diet.
The ketogenic diet would no longer be regarded as such if you increased your carb intake to 20% of your calories because “it’s impossible to reach ketosis anymore,” according to Karen Ansel, R.D.N., co-author of Healthy in a Hurry.
What sorts of foods work with keto 2.0?
As with regular keto, you are technically allowed to eat anything you want as long as it is within the guidelines of the diet, but often foods like grains, sugar, fruits, beans, and legumes are severely restricted.
The fact that keto tends to contain a lot of saturated fats—or, at the very least, that many people fall into the trap of eating a lot of foods high in saturated fats, like bacon and butter—is a major concern for many nutrition experts. When you stick to your macros, these foods can technically aid in weight loss while on a ketogenic diet, but they’re not exactly the healthiest options for your heart or general wellbeing.
However, the focus of keto 2.0 appears to be on eating a varied diet that includes more fruits, vegetables, and leaner proteins. Yes, you can have these in moderation on a regular ketogenic diet, but keto 2.0 gives you more leeway for them as well as better-for-you complex carbs like beans and oats.
Another major benefit, according to Ansel, is that the keto 2.0 diet contains more fibre than the original keto diet, which has none at all. This can help you feel fuller longer, reduce your risk of disease, and improve digestion in general.
Is keto 2.0 therefore healthy?
Given that it emphasises eating more heart-healthy unsaturated fats, leaner proteins, and more nutrient-rich plant-based foods, Ansel claims that it is unquestionably healthier than traditional keto.
In the end, Keatley claims that keto 2.0 is “essentially a low carbohydrate diet.” Since experts agree that the Mediterranean diet can enhance overall health, he says, “It is much more similar to the traditional Mediterranean diet than a keto diet, and that’s a good thing.” You can maintain a healthy lifestyle by increasing nutrient diversity by including more lean proteins, particularly fish and shellfish, as well as more fruits and vegetables.
It’s simple to simply add pasta to the mixture to get more carbs in keto 2.0, but “this will not be as good of a change as it could be,” warns Keatley. He advises, instead, obtaining your carbohydrates from foods high in fiber, such as beans, legumes, fruits, and whole grains.
Can keto 2.0 still aid in weight loss?
Yes, if you do it correctly. The problem, according to Keatley, is that Americans consume too many high-calorie carbs like potatoes, bananas, rice, pasta, and other refined grains. “It’s a great way to increase fibre intake on the keto diet to move away from fat and toward non-starchy fruits and vegetables, which can help you feel fuller for longer, improve gut health, and possibly even prevent some cancers.”
You can “have a recipe for healthy weight loss” by including naturally lean meats in your diet, such as fish and shellfish, according to Keatley.
Just keep in mind that since you’re not entering ketosis with a higher carb intake, you might not lose weight as quickly as you would on the original keto diet, advises Ansel. However, if you weren’t following the healthiest of diets prior to attempting keto 2.0, it can undoubtedly affect your weight.
Even if you disliked regular keto, should you try keto 2.0?
In the end, the decision is yours, but experts don’t dislike these changes. If the traditional keto diet didn’t work for you, Keatley advises that you should try this method if you think it might.
However, Ansel notes that there are still sustainable, healthier diets available. She asserts that “the Mediterranean or flexitarian diets are much better bets.”
In the end, the diet that you will enjoy and follow religiously will be the one that will help you change your lifestyle for the better.