With each new year comes the yearly tradition of making resolutions. Most involve a New Year Weight Loss or healthier living plan by following a healthy diet. If you have attempted to follow the ketogenic diet in the past year but find it hard to stick to, you might want to try keto 2.0 instead.
As the name suggests, the keto 2.0 diet is a new and improved version of the standard keto diet. The diet recommends consuming lots of vegetables and healthy, plant-based fats even though the diet is not specifically plant-based.
In fact, it also recommends getting protein from fish since it’s rich in Omega-3 fatty acids.
Are you interested to know more about keto 2.0? Read on to find out what it is and whether it’s the best New Year weight loss diet.
Related readng: Everything You Need To Know To Lose Body Fat
What is Keto 2.0?
As you may already know, the standard keto diet focuses on increasing your fat consumption to put your body in the state of ketosis, where it will start using fats for energy.
Related reading: 5 Amazing Health Benefits of a Keto Diet
To achieve ketosis, you must not consume more than 50 grams of carbs daily, which is very restrictive for most people.
Like the standard keto diet, the keto 2.0 diet requires you to restrict your carb consumption. However, you are allowed to consume more carbs than the standard keto diet. But that doesn’t mean you can stock up on carbs.
According to Karen Ansel, R.D.N., co-author of Healthy in a Hurry,
There are no rules to the diet, but keto 2.0 followers would generally try to get 50% of their calories from fat, 30% of their calories from protein, and 20% of their calories from carbs. As a result, you could have 100 grams of carbs daily on a 2,000-calorie keto 2.0 diet.
While still somewhat restricted, the modification allows more room for plant-based foods, such as fresh fruits and veggies.
But it’s worth noting that if you consume more than 20% of carbs for your daily calorie intake, it will no longer be a keto diet since you can no longer achieve ketosis.
Is Keto 2.0 Better than the Standard Keto?
The keto 2.0 is healthier than the standard keto diet since it focuses on eating leaner proteins, heart-healthy unsaturated fats, and nutritious, plant-based foods.
Related reading: Benefits of Fat for the Keto Diet
In fact, some experts believe that it could be twice as effective as the standard keto diet for weight loss. Many studies have found that the diet was indeed effective at helping people lose weight.
Related reading: What Diet is Best for Weight Loss?
Despite the worldwide success of the keto diet, many of those who tried the diet has failed. The main reason is that they find keto complicated to follow, with too much planning required. To simplify things, experts came up with the keto 2.0 diet.
Followers of the keto 2.0 diet have more choices since it’s an incredibly diverse diet, with over 10,000 different meal options. The diet is scientifically-designed to put the body into the state of ketosis faster without having to keep track of carbs, fats, or calories.
Related reading: Keto Macros: What’s Best For Fat Loss
Since it removes all the hassles with following the standard keto diet, many will find it easier to follow. The diet spares followers from the pain of having to keep track of everything they eat daily.
In addition, keto 2.0 is much more similar to the Mediterranean Diet than a keto diet, which is a good thing since experts agree that the Mediterranean way of eating can benefit our health in many ways.
Another perk of upgrading to keto 2.0 is you will get more fiber in your diet than the regular keto. One of the issues many have with keto is the lack of fiber, leading to constipation, irregular bowel movement, blood sugar fluctuations, etc.
Since you will eat more fruits and veggies in keto 2.0, you will be more satiated, and your overall digestion will improve.
Related reading: What Can You Eat On Keto?
What to Eat on Keto 2.0?
You do not need to add new foods to your usual keto shopping list when following the keto 2.0 diet, and you can eat anything you want as long as it’s healthy and within the diet parameters.
If you want to upgrade to Keto 2.0, maintain the low-carb intake and bump up your consumption of plants and fish. However, you must cut back on or restrict the following foods:
- Grains, such as quinoa and rice.
- Sugar, maple syrup, and honey.
- Starchy vegetables like corn and potatoes.
- Chickpeas, beans, and lentils.
- Fruits high in sugar, such as pineapple, bananas, mangoes, and grapes.
- Processed foods or those high in saturated fats.
Related reading: No Added Sugar Diet For Immense Health Benefits
The main issue that many nutrition experts have with the keto diet is that it’s often packed with a lot of saturated fats. In fact, the diet has become synonymous with bacon, steaks, and butter.
While these foods can technically help you achieve ketosis since they are high in fats, they may not be good for heart health and overall well-being.
Sample Meal Plan
The Keto 2.0 diet will be easy to follow if you are used to eating low carb. To give you an idea of what your eating plan should be like, here’s a sample meal plan:
- Breakfast – eat spinach, egg, and cheddar.
- Lunch – salad, such as the Keto Avocado Salmon Salad
- Snacks – kale chips
- Dinner – fish or seafood, such as Lemon Butter Fish
Should You Try This Diet?
Overall, the keto 2.0 diet is more effective at helping you achieve a well-rounded diet, as it encourages eating more fruits, vegetables, and leaner proteins. While you can eat these in limited quantities on the regular keto diet, keto 2.0 gives you more wiggle room, and you will have the flexibility to add more carbs.
Related reading: What Are the Best Low Carb Vegetables?
If you do it right, keto 2.0 can help you achieve your desired weight. Just keep in mind, though, that you will not drop weight as drastically as you can when on the standard keto diet since you cannot get into ketosis fast, given that it has a much higher carb intake.
Nevertheless, if you have always wanted to go low-carb but want to lean towards a more plant-based approach, the Keto 2.0 is a great weight and fat loss diet to try this New Year.