There’s been a lot of interest lately in the Keto Diet 2.0, which has emerged from the low carb community. Two reasons for this include…
First, standard Ketogenic diets can be…(sigh)…strict. No fruits, no starches, hardly any carbohydrates at all. Ketogenic 2.0 allows you to enjoy the occasional high carb treat.
Another reason for the popularity of clean Keto diets is the fact that they encourage eating more plant foods and less animal products. Clean Keto diets emphasize more vegetables, fruits, nuts, seeds, legumes, and whole grains than traditional Ketogenic diets.
This guide will give you an idea of what Keto 2.0 looks like and help you decide if it’s right for you. Read on.
What Is Keto 2.0?
As interest in ketosis took off, I hoped it would fade away, but it has become a dietary juggernaught. On a traditional ketogenic diet, 75-90 per cent of the calories come from fats, about five per cent from carbohydrates, and the remainder from protein. (On an 1800-calories diet, that’s just 120 calories from carbohydrates or 30 grams.)
People who follow these strict macro ratios often end up having to give up some of their favorite foods, which may include fruits, whole grain breads, vegetables, and legumes. These changes might be accompanied by an increase in bad cholesterol levels, constipation, hemorrhoids, and irritation.
Keto 2.0 proposes a new set of macronutrient ratios—50 percent fats, 20 percent carbohydrates, and 30 percent proteins—for the same caloric intake (1600 calories). However, these numbers are different from the original keto plan because they allow for more fruits, vegetables, whole grains, legumes, nuts, seeds, and oils.
One reason why ketosis works so well for weightloss is because fat is highly satisfying. At 50% ketones, K2.0 is still high in fat to provide satiety and slow down the return of hunger, thus preventing overeating.
Another key difference between Keto 1.x and Keto 2.0 is that Keto 2.0 focuses more on plant-based proteins and fiber than animal products. Additionally, Keto 2.0 encourages eating more vegetables, fruits, and whole grains.
What Makes 2.0 Different from the Traditional Keto Diet?
The classic keto diet was developed in 1923 by Dr. Russell Wilder of the Mayo Clinic. Initially, the diet was created to treat children with epilepsy.
https://www.ncbi.nlm.nih.gov/books/NBK499830/
For people who want to get into ketosis faster, there are two options: either eat fewer carbs (and thus less sugar) or eat more fats.
Everyone has different goals when following a low carb lifestyle. However, most people aim for 60 to 75 percent of their daily calories coming from fat, 15 to 25 percent of their daily calories from protein, and less than 5 percent of their daily calories come from carbs.
Because of this, most people who follow a ketogenic diet eat less than 50g of carbohydrates per day, with some following a low-carb diet to the point where they consume almost no carbohydrates at all.
The goal of KETOSIS is to get your blood sugar low enough for your brain to start using fats rather than sugars for fuel. When you’re in Ketosis, you don’t feel hungry because your liver has converted stored fats into energy. You may experience some mild side effects when first starting out including headaches and fatigue.
What Foods Are Included
To get into ketosis, you need to eat plenty of fat and fewer carbohydrates. Here are some examples of healthy choices that fit both criteria:
Similar to the Agoge Diet, you can consume plenty of Nuts like almond, walnut and pistachio
- Flaxseeds
- Leafy green vegetables
- Cucumber
- Artichoke
- Celery
- Zucchini
- Avocado
- Olive oil
- Coconut oil
- Chia seeds
- Cauliflower
- Red cabbage
- Broccoli
- Fatty Fish
Which foods aren’t included.
On any type of ketogenic diet, you need to pay attention to the carbs. You want to avoid high carb intake foods.
In order to keep your carb intake low, these foods should be limited or eliminated from a Ketogenic Diet 2.0.
- Root vegetables like potatoes
- Vegetable oil, margarine, and butter are unhealthy fats.
- Beans, peas, lentils, chickpeas, black eyed peas,
- Smoothies
- Sweeteners
- Rice
- Regular sweetened soda
- Alcohol, certain drinks are zero carb, but the body will use up the alcohol first before using any stored fats for energy.
- Condiments or sauces that contain added sugars
- Cake
- Candy
- Carrots
- Cereal
- Desserts
- Certain foods, like blueberries, are low-carb.
- Grains & Starches
- low-fat or diet foods
Some Recipes Which May be Suitable on the Keto 2.0 Diet
Depending on how strict you follow this diet, some of the below recipes may be suitable.
Is Keto 2.0 Healthy?
Keto 2.0 requires a significant reduction in carbohydrates when comparing it to a standard diet. When reducing carbs, you naturally support blood sugar levels and prevent health conditions like weight gain, type II diabetics, and heart diseases associated with high carb diets.
Omega 3 fatty acids are an important part of the ketogenic diet 2.0.
It has been shown that eating foods rich in omega-3 fatty acids can help lower cholesterol levels, ease joint pain from rheumatoid disease, and possibly even prevent cancerous cells from growing.
KETO 2.0 also highlights plant-derived unsaturated fats, including avocados, olives, nuts, and seeds, which are rich in monounsaturated fatty acids (MUFA). MUFAs are known for their ability to improve cardiovascular health, lower LDL cholesterol levels, and promote weight loss.
- Lowering bad cholesterol and increasing good cholesterol
- Weight management
- Blood pressure
- Blood sugar
- Heart health
- Triglycerides
Finally, with a focus on eating lots of greens and other low-carb veggies, KETOCONFIDENCE® 2.0 offers a healthy diet rich in fiber as well as an array of nutrients.
You may want to consider trying the keto diet if you’re overweight.
A ketogenic (low carb) eating plan does not cause any loss of muscle mass. In fact, studies show that those who follow a low carb eating pattern experience an increase in lean muscle tissue. Furthermore, research shows that those who eat a high protein/high fat meal burn more calories throughout the day compared to those who consume carbohydrates.
Common Keto Mistakes
While there are thousands upon thousands of success stories from people who lost significant amounts of body fat by following the keto lifestyle, there are also a large number of people who failed at losing body fat using this approach. And the worst thing is: they’re not to blame for failing. Despite all its advantages, the keto lifestyle is difficult to stick to in the long term without proper support.
It can be overwhelming at first to try to figure everything out yourself, but once you get into a routine, it becomes easier than ever! And tracking your daily calorie intake is no longer a hassle.
Here, we discuss the three main obstacles that prevent people from sticking to a keto diet and explain ways to avoid them.
Take advice from multiple people at the same time.
When someone wants to get started on a keto plan, they usually look up as many keto meal plans as they can on Google. They then blindly follow these randomly chosen meal plans without any understanding of what they’re doing.
It’s not just about eating healthy foods; it’s also about combining them properly so they complement each other well.
As repeatedly stated by dozens of doctors and nutritional experts, the keto diet works best when used in conjunction with a comprehensive, long-term plan designed by qualified professionals.
Not keeping track of your macro intake
Research has shown that most people fail on the ketogenic diet because they cannot follow their macronutrient ratios correctly. This is common with a lot of similar diets such as the Dr. Now diet.
To be successful, the diet involves meticulous planning and rigorous tracking of macro nutrients. As eloquently explained in an article published by Dr. Lisa Davis (a top US nutrition expert):
“Meal prep” is important for people who want to achieve ketogenesis. If you use a tracker, you can be sure to follow the diet correctly. You don’t need to worry about anything else. Just enjoy the meals!
Tired of eating the same thing day after day
One of the reasons why so many people stop following the ketogenic dietary plan is because they get tired from not having enough variety when it comes to their meals.
It’s true that if you stick to just a handful of ketogenic diet meal options, you might get bored with them. But if you follow an enhanced version of the ketogenic diet, which offers hundreds of thousands of ketogenic diet meal choices, you’ll never get bored!
Does Keto 2.0 Work For Weight Loss?
Yes, without a question! It’s not the “carbs” that cause obesity; it’s the type of carbs you consume. A typical Mediterranean diet includes lots of refined sugars, snack foods, and salty processed foods. Eating these kinds of unhealthy carbohydrates causes your body to store excess calories as fat. In contrast, consuming whole grains, fruits, vegetables, nuts, seeds, beans, lentils, and lean meats helps keep your metabolism running smoothly so you burn off stored fat instead of storing it.
This diet works particularly well if you are fat protein efficient.
You may not realize it, but fibre is one of the most important nutrients for your body. It helps keep things moving smoothly through your digestive system, which means it helps prevent constipations and aids in weight loss.
If you eat enough fibre from natural sources, you’ll be able to lose fat faster than if you don’t. Kudos for bringing this change in ketogenic eating pattern!
We’re going to tell you that the results from losing fat and becoming healthier with ketosis may take longer than expected, but they will be a whole heck of a whole lotta better than the old way of doing things.
Conclusion
Ketogenic Differentiation (KD) offers many health benefits, and these differences may be able to decrease the likelihood of developing complications. Speak with your medical team and find out which variants would help you achieve your heath goals.
