The keto diet seems to have gone from obscurity to one of the most popular weight loss diets overnight. While the keto diet can certainly help you shed some excess weight, the benefits to overall health are likely what keeps the keto diet in the headlines. But suddenly something new has emerged, and ” keto 2.0″ seems to be popping up everywhere. But what is this new keto therapy all about? Is this new version really an upgrade, or is it a distraction from the traditional keto diet?
Let’s take a look at what keto 2.0 is all about and whether you should give this new diet a whirl.
What is Keto 2.0?
As the name implies, the new version diet is a new and improved version of the original keto diet. This diet recommends consuming lots of vegetables, as well as healthy plant-based fats. Trying to mix a plant-based diet with a keto diet can be challenging, but the nutritional benefits provided by a plant-based diet are not disputed by experts. While it is recommended to add more plant-based foods, it is not necessary to be 100% plant-based.
Since keto 2.0 is not exclusively a plant-based diet, it also recommends getting protein from fish, which contains omega-3 fatty acids. Another important aspect to remember when starting this new version diet is how many carbohydrates you are going to consume. You’re allowed more carbs than a typical keto diet requires, but that doesn’t mean you should stock up on carbs.
Keto 2.0 vs Standard Keto
Keto 2.0 is basically a modified keto diet with a Mediterranean twist. Let’s do a quick rundown of how they are similar and how they are different.
Keto 2.0 vs Standard Keto Similarities
Keto 2.0 has the same central rules as standard Keto. Carbohydrate restriction.
When you restrict carbohydrates, it keeps blood sugar and insulin levels low – a sign that your liver is starting to burn body fat and produce ketone bodies.
This fat-burning state, called ketosis, is the driver of the ketosis benefits you’ve read about: Weight loss, stable energy, reduced cravings, clearer cognition, and more.
Both Keto and the new version diet eliminate grains and refined sugars. However, Keto 2.0 is more flexible with potatoes, fruits and other “healthy carbohydrates”. There will be more information about this soon.
In both diets, you get most of your calories from fat, followed by protein, with carbohydrates only third. The difference is the source of the fat and protein.
Keto 2.0 vs Standard Keto Differences
Keto 2.0 is not necessarily a keto diet for vegetarians or vegans, but it is certainly more plant-based.
Eat less meat, more fish, more plants.
Eating less meat, especially red meat, means eating less saturated fat. That’s good, right?
Probably not. While saturated fats have been demonized for decades, the latest science has found no link between saturated fat consumption and heart disease.
Another major difference between these two diets. Technically, with Keto 2.0, you have the option to increase carbohydrates.
What Foods Can You Eat On Keto 2.0?
So, the idea to follow keto 2.0 is to increase intake of plant-based foods for getting fats and also increase intake of fibrous foods that are low in carbs. Following are some foods that meet both these requirements:
- Nuts like almonds, walnuts and pistachios
- Olive oil
- Coconut oil
- Chia seeds
- Red cabbage
- Leafy green vegetables
Is keto 2.0 good for weight loss?
Yes, there is no doubt about it! It’s not the “carbs” that make you fat; it’s the “type of carbs” you eat. The typical Mediterranean diet has a lot of sugar, empty calories from snacking, and high salt content. Therefore, eating healthy carbohydrates and fiber-rich foods will actually cause you to lose weight.
We often neglect fiber in our diets. Standard keto foods lack this component, and people who follow keto foods often complain of constipation. Constipation can hinder your weight loss journey and also put you at risk for colorectal cancer and hemorrhoids.
Getting the right amount of fiber from natural foods will speed up your weight loss. Hooray, keto 2.0 brings about a change in this keto eating pattern.
Here, we want you to know that in keto 2.0, the results of weight loss and health goals may be slow, but it will be easier and more sustainable than the old keto.
Should You Try the Keto 2.0 Diet?
Overall, keto 2.0 is closer to a balanced diet than standard keto – it meets some key nutritional needs, such as more fiber, the inclusion of plant-based fats, and leaner protein. However, it still may not be 100% right for you.
Ideally, we need to move away from these all-or-nothing extreme diets and focus on balance and food quality. For long-term weight loss and optimal health, it’s also important to consider how any particular diet makes you feel. Assess your energy, mental focus, sleep, digestive health, exercise quality and recovery, immune function, mood and happiness. If the way you eat is detrimental to your mental and physical health, or negatively impacts your quality of life, then it will not support your health, even if you are losing weight; and it may not last.
However, if you want to give keto 2.0 a try, then go for it. Just remember, it’s always important to listen to your body and your gut. It’s okay to make some adjustments to your eating plan that feel more appropriate, even if they don’t fit the latest trends.
The Bottom Line
If you are starting keto 2.0, evaluate your physical and mental health throughout the process. If this diet brings on mood changes, laziness, sleep disturbances and weakness, then this diet is not for you. Keto 2.0 is not just about weight loss. It is a complete package of well-being that includes mental and physical health benefits.
A healthy body comes with a healthy mind, and vice versa. Happiness is the key to good health. If you live unhappily in a certain way, you run the risk of gaining weight while depressed.
Now is the time to change your diet and lifestyle. Believe in yourself and start slowly. Win this fitness race slowly and steadily! But do remember to consult your healthcare provider before you start any diet.