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Keto 2.0 Diet - Everything You Need to Know

June 01, 2021 4 min read 0 Comments

You’ve probably heard of the keto diet by now but have you heard of the ket0 2.0 diet? Today we’re comparing both diets, exploring what foods you should and shouldn’t be incorporating in keto 2.0 and providing tips for those hoping to get started. 


Let’s jump in! 


What is Keto 2.0?


As the name implies, the keto 2.0 diet is a new and improved version of the original keto diet. This diet suggests consuming lots of veggies, as well as healthy plant-based fats. It can be challenging to try to mix a plant-based diet with the keto diet but a plant-based diet provides nutritional benefits that are  uncontested by experts. While adding more plant-based foods is recommended, it’s not necessary to be 100% plant-based. 


Since keto 2.0 isn’t specifically a plant-based diet, it also suggests getting protein from fish due to the omega-3 fatty acids found in fish. Another important aspect to keep in mind when starting the keto 2.0 diet is how many carbs you’re consuming. You’re allowed more carbs than the typical keto diet calls for (which we’ll get into shortly) but that doesn’t mean you should stock up on carbs! 


Keto vs. Keto 2.0 


Now that we have a handle on keto 2.0, how does it truly compare to the original keto diet? Let’s take a look. 


The keto diet is focused on low carb, high fat and about 35% of your diet being protein. The goal is to get your body into a state of ketosis where it uses fat for energy. Some people suggest sticking to only 50 grams of carbs per day. Check out this  quick guide for beginners for more information regarding the keto diet. 


When looking at a keto 2.0 diet in comparison, you can see that it’s typically more laidback. People following this diet generally aim to have 50% of their intake coming from fat, 30% protein and 20% carbs. The main difference is the number of carbs you’d be consuming. Consuming 20% carbs makes it  impossible to reach ketosis and therefore can’t be considered part of the keto diet. The traditional keto diet is around 10% carbs and while it may not seem like a huge difference, it’s enough to stop your body from feeding on fat to fuel you. 


Foods to Cut Back On


Although keto 2.0 will allow you to consume more carbs than the original keto diet, you should still cut back on or restrict the following foods:


  • Grains such as rice, quinoa and oats
  • Starchy vegetables such as potatoes and corn 
  • Sugar, maple syrup and honey 
  • Lentils, chickpeas and beans 
  • Fruits that are high in sugar, such as bananas, pineapple and grapes
  • Processed foods and foods that are high in saturated fats 

Food to Focus On


You don’t need to add any new foods to your keto shopping list when starting keto 2.0. Your focus should still remain on eating whole foods that are included in this  shopping list for beginners


If you’d like, you can also add nut butter and nut cheeses and try your best to look specifically for non-starchy vegetables such as eggplant, broccoli, spinach, radishes, kale and artichokes. It’s more a matter of swapping out items with saturated fats for one without than looking for a whole new shopping list next time you’re at the grocery store. A few minor tweaks and you’ll be good to go! 


Health Benefits


When looking at keto and keto 2.0 side by side, keto 2.0 seems to be a healthier choice overall. The focus on plant-based fats and avoiding saturated fats, dairy, chicken and meat can kickstart a healthy lifestyle. 


Tips for Success


If you decide to follow this diet, planning ahead is crucial! You’ll need to have healthy and tasty recipes on hand and it might help to meal prep each week so you always have something you can reach for in the fridge. 


It may also help to implement certain supplements to ensure you’re getting enough nutrients throughout the day! Here are a few you could try: 


  • Apple Cider Vinegar - Eating a higher number of plant-based foods each day can take a toll on your digestive system. Apply cider vinegar will help support your digestion and immune health!
  • Prebiotics - Prebiotics will ensure your healthy gut bacteria is regulated while supporting your immune system. You should also see improvements in your digestion. 
  • Turmeric - Turmeric is a powerful antioxidant that reduces pain and inflammation, optimizes your digestion and helps boost your immunity. Taking these at the start of a new diet will help you stay on track and reach your health goals! 
  • Garcinia Cambogia - If your goal with keto 2.0 is weight loss, you should get your hands on Garcinia Cambogia. It contains HCA which has been shown in studies to naturally decrease appetite. It will also give your immune system a boost and stabilize your blood sugar levels. 

You can find a list of more  plant-based supplements here


Are You Going to Try the Keto 2.0 Diet?


After taking a look at both versions of the keto diet, which one seems to work best with your current lifestyle? Following keto 2.0 is sure to help get your overall health in check, eating more fiber while lowering your risk of disease. If you’ve tried the keto diet and aren’t seeing the results you had hoped for or aren’t feeling your absolute best, it might be time to shift to keto 2.0 and see if it’s the right fit! 


We can’t wait for you to take charge of your health and make choices that support your overall wellbeing.

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