{"id":3389,"date":"2019-12-12T06:17:27","date_gmt":"2019-12-12T06:17:27","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=3389"},"modified":"2021-03-31T00:15:55","modified_gmt":"2021-03-30T18:45:55","slug":"keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/","title":{"rendered":"Keto 2.0 Is Here to Make the Low-Carb Diet Way Better for You\u2014And Easier to Follow"},"content":{"rendered":"\n<p>Source: prevention.com<\/p>\n<p>The\u00a0ketogenic diet\u00a0is notoriously tough to stick with and, as a result, many people who were once all-in with the\u00a0low-carb eating plan\u00a0have stopped following it. But not everyone who was once big into keto wants to completely cut ties with it\u2014they just want something that\u2019s a little more approachable. Enter keto 2.0.<\/p>\n<p>It\u2019s hard to say where, exactly, the term keto 2.0 came from, but it seems to be a growing movement\u2014and many keto fans are now\u00a0tagging their Instagram posts\u00a0with #keto2.0.<\/p>\n<p>So what is keto 2.0 and why are so many people into it? And is it even keto if the diet is tweaked? We asked dietitians to weigh in.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/#What_is_keto_20%E2%80%94and_how_is_it_different_from_the_original_keto_diet\" >What is keto 2.0\u2014and how is it different from the original keto diet?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/#But_keto_20_takes_a_more_laidback_approach\" >But keto 2.0 takes a more laidback approach.<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/#What_kind_of_foods_can_you_eat_on_keto_20\" >What kind of foods can you eat on keto 2.0?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/#So_is_keto_20_healthy\" >So, is keto 2.0 healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/#%E2%80%A6but_can_keto_20_still_help_you_lose_weight\" >&#8230;but can keto 2.0 still help you lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mymedicplus.com\/blog\/keto-2-0-is-here-to-make-the-low-carb-diet-way-better-for-you-and-easier-to-follow\/#Should_you_try_keto_20_even_if_you_hated_regular_keto\" >Should you try keto 2.0, even if you hated regular keto?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_is_keto_20%E2%80%94and_how_is_it_different_from_the_original_keto_diet\"><\/span>What is keto 2.0\u2014and how is it different from the original keto diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To understand keto 2.0, let\u2019s quickly refresh your understanding of the original ketogenic diet plan. Keto is an ultra low-carb diet that focuses on increasing your fat intake to the point where your body uses fat for energy, explains Scott Keatley, R.D., of\u00a0Keatley Medical Nutrition Therapy.<\/p>\n<p>Everyone\u2019s body and approach to the diet is slightly different, but that usually means you strive to get 60 to 75% of your calories from fat, 15 to 30% of your calories from protein, and 5 to 10% of your calories from carbohydrates.<\/p>\n<p>As a result, using a 2,000-calorie diet as an example, keto fans usually try to have no more than 50 grams of carbs a day, with some aiming for an even lower amount. (To put that in perspective, a\u00a0medium-sized apple has 25 grams of carbs.)<\/p>\n<p>The goal of all of this is to go into a state of ketosis, where your body doesn\u2019t have enough carbs to use as energy, Keatley says, so it starts burning through fat instead. At this point, that breakdown of fat also produces compounds called\u00a0ketones\u00a0(which is ultimately where the diet got its name from). This high fat intake is also highly satiating, so people who\u00a0follow keto to lose weight\u00a0are able to do so without feeling hungry.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"But_keto_20_takes_a_more_laidback_approach\"><\/span>But keto 2.0 takes a more laidback approach.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>There are no \u201crules\u201d with this modified version of keto,\u00a0but one dietitian points out\u00a0that 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, Keatley says, or double the amount.<\/p>\n<p>There\u2019s another huge aspect of keto 2.0 that needs mentioning: If you increase your carb intake to 20% of your calories, it would no longer be considered a ketogenic diet, because \u201cit\u2019s impossible to reach ketosis anymore,\u201d says Karen Ansel, R.D.N., co-author of\u00a0Healthy in a Hurry.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_kind_of_foods_can_you_eat_on_keto_20\"><\/span>What kind of foods can you eat on keto 2.0?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>As with regular keto, you can technically eat anything you like within the parameters of the diet, but things like sugar, fruits, beans, legumes, and grains are typically severely limited.<\/p>\n<p>A huge issue many nutrition pros have with keto is that it tends to pack in a lot of saturated fats or, at least, many people fall into the trap of\u00a0eating lots of foods loaded with saturated fats, like bacon and butter. While these foods can ~technically~ help you lose weight on keto when you stay within your macros, they\u2019re\u00a0not exactly great for your heart health\u00a0or overall well-being.<\/p>\n<p><br \/>But keto 2.0 seems to be big on achieving a well-rounded diet, with more fruits, vegetables, and leaner proteins thrown into the mix. Sure, you can have these in limited quantities on regular keto, but keto 2.0 gives you more wiggle room for them, along with healthier, complex carbs like beans and oats.<\/p>\n<p>Another big perk, per Ansel: You\u2019ll\u00a0get more fiber\u00a0in your diet on keto 2.0 (compared to regular keto, which has not much at all)\u2014and that can help keep you satiated, lower your disease risk, and improve overall digestion.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"So_is_keto_20_healthy\"><\/span>So, is keto 2.0 healthy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>It\u2019s definitely healthier than traditional keto, given that it focuses on eating more heart-healthy unsaturated fats, leaner proteins, and more plant-based foods high in nutrients, Ansel says.<\/p>\n<p>Ultimately, keto 2.0 is \u201creally a low carbohydrate diet,\u201d Keatley says. \u201cIt is much more similar to the traditional\u00a0Mediterranean diet\u00a0than a keto diet and that\u2019s a good thing,\u201d he says, since experts agree that the Mediterranean way of eating can improve overall health. \u201cBy incorporating more lean proteins, especially fish and shellfish, as well as more fruits and vegetables, you\u2019re increasing nutrient diversity which is the key to maintaining a healthy lifestyle.\u201d<\/p>\n<p>Keatley warns that the approach matters here\u2014it\u2019s easy to just add pasta to the mix to get more carbs in keto 2.0 but \u201cthis will not be as good of a change as it could be,\u201d he says. Instead, he recommends getting your\u00a0carbs from fiber-rich sources\u00a0like beans, legumes, fruits, and whole grains.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E2%80%A6but_can_keto_20_still_help_you_lose_weight\"><\/span><br \/>&#8230;but can keto 2.0 still help you lose weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you do it right, yes. \u201cIt\u2019s not that carbs are bad, it\u2019s that we as Americans are consuming too many high-calorie carbs such as potatoes, bananas, rice, pasta, and other refined grains,\u201d Keatley says. \u201cShifting the keto diet away from fat and towards non-starchy fruits and vegetables is a great way to improve fiber intake, which can help you feel fuller longer, improve gut health, and help prevent some cancers.\u201d<\/p>\n<p>Add naturally lean meats like fish and shellfish to the diet and \u201cyou\u2019ve got a recipe for healthy weight loss,\u201d Keatley says.<\/p>\n<p>Just keep in mind that you might not drop weight as drastically as you would on the original keto diet, given that you\u2019re not going into ketosis with a higher carb intake, Ansel says. But, if you weren\u2019t on the healthiest of diets before trying keto 2.0, it can definitely make a difference in the number on the scale.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Should_you_try_keto_20_even_if_you_hated_regular_keto\"><\/span>Should you try keto 2.0, even if you hated regular keto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>It\u2019s ultimately up to you, but experts don\u2019t hate these modifications. If regular keto wasn\u2019t for you, it\u2019s definitely worth trying this approach if you think it might work for you, Keatley says.<\/p>\n<p>There are still healthier, more sustainable diets out there, though, Ansel says. \u201cThe Mediterranean or\u00a0flexitarian diets\u00a0are much better bets,\u201d she says.<\/p>\n<p>Ultimately, the best diet for you is the one you will actually enjoy and stick with consistently\u2014that way, you make a lifestyle change that is actually sustainable.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":3390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[1104,273,139,835,2537,1384],"class_list":["post-3389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-carbohydrates","tag-health","tag-keto-diet","tag-ketogenic-diet","tag-low-carb-diet-2","tag-vegetables"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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