What is Keto 2.0—and Is It Any Healthier Than The Standard Keto Diet?
What is keto 2.0?
I hoped keto would be a passing craze when it first became popular. However, it has grown into a dietary behemoth. In a traditional keto diet, fat accounts for 75-90 percent of calories, carbs for roughly 5%, and protein for the remaining 5%. (On a 1600-calorie diet, that's only 80 calories, or 20 grams, from carbohydrates.)
Because of the stringent macros, consumers are forced to forsake fruits, complete grains, and healthful, higher-carb vegetables in favor of carb- and fiber-free foods like cheese and pepperoni. Even when weight loss is achieved, this eating pattern has been shown to cause an increase in "bad" LDL cholesterol, as well as other unpleasant side effects such as constipation, hemorrhoids, and irritability.
The proposed macros for keto 2.0 are 50 percent fat, 20 percent carbs, and 30 percent protein. That same 1600-calorie diet now has 320 calories from carbohydrates, or 80 grams. While still restricting in general, this change allows for more plant-based foods such as fresh fruit, oats, and lentils.
Fat is highly satiating, which is one of the reasons keto works so well for weight loss (healthiness aside). Keto 2.0 is still high enough in fat at 50% to promote fullness and delay the return of hunger, preventing overeating.
Also, instead of steak, Keto 2.0 prioritizes leaner protein sources like fish. Most importantly, a larger intake of plant-based meals and fiber promotes the growth of beneficial microorganisms in the gut that are linked to anti-inflammation, immunity, and a good mood.
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So, is keto 2.0 healthy?
Although "healthy" may be a stretch, keto 2.0 is superior to the conventional keto diet and much closer to the classic Mediterranean Diet, which has long been regarded as the gold standard for weight loss and health. However, I'm not persuaded that this new keto diet is the best option.
For starters, following a purely plant-based diet would make the keto 2.0 macros difficult to achieve. It's worth noting that a plant-based diet has been linked to a lower BMI, a lower risk of chronic diseases, and enhanced longevity, as well as being better for the environment.
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This ties to the larger issue, which is that healthy, long-term weight loss is more about the quality and balance of your diet than it is about your exact macro ratio. While I don't believe there is a one-size-fits-all approach to dieting, in my two decades of counseling clients, I've seen that avoiding processed foods, eating plenty of non-starchy veggies and plant-based fats, choosing lean sources of protein, and eating whole-food carbs that match your body's energy demands often results in long-term weight management and better health.
Because many people have come to believe that carbs are intrinsically fattening, I addressed them in the final paragraph. This is not true. When carbs are heavily processed (depleted of minerals and fiber and coupled with man-made chemicals and/or sugar), and when the amount consumed exceeds your body's ability to burn them—even good carbs—they become problematic for weight management and health. However, fully eliminating or drastically restricting carbs is not the answer. It's crucial to maintain a sense of equilibrium.
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Should you try the keto 2.0 diet?
Overall, keto 2.0 is a more balanced diet than conventional keto since it includes more fiber, plant-based lipids, and leaner proteins. However, it is possible that it is not entirely suitable for you.
We should ideally move away from all-or-nothing extreme diets and instead focus on balance and food quality. It's also crucial to evaluate how any certain diet makes you feel for long-term weight loss and optimal health. Examine your energy, brain clarity, sleep, digestion, workout quality and recovery, immune function, mood, and happiness. Even if you're losing weight, if you're eating in a way that detracts from your emotional and physical well-being or negatively effects your quality of life, you're not supporting your health, and it's unlikely to be sustainable.
Nonetheless, if you want to try keto 2.0, go for it. Keep in mind that listening to your body and gut instinct is always a good idea. It's also fine to make changes to your eating plan that seem more comfortable, even if they aren't in line with the latest fad.