Keto 2.0 : It’s Easy When You Do It Smart

Exploring the variety of the dietary world to find your personal meal plan? You can count Keto 2.0 in the game. Keto 2.0 is an improvised version of the traditional Keto diet, which includes fish, plants, and more carbohydrates in your meal. It is a good option if you are tired of having less carbohydrates and more meat and want to avoid the risk of ketosis.

However, adopting a diet only after proper analysis is essential as it can affect your body. By the end of this article, you will have a proper idea of the Keto 2.0 diet, which will help you analyze the pros and cons.

What is Keto 2.0?

“Cut down meat and carbohydrates, focus on plants and fish”- this is the primary goal of the Keto 2.0 diet plan. This diet is mainly designed with plant-based food sources. Another way you can call it “plant-based keto.”

Keto diets are supposed to cut down carbohydrates from your food list and let your body’s fats produce energy. However, if you choose Keto 2.0, you can have extra carbohydrates to satisfy your stomach. Also, if you are a seafood lover, Keto 2.0 is just for you. For enough protein intake, Keto 2.0 replaces meat items with fish. Keto 2.0 also adds some extra rules of mindful eating and having a balanced lifestyle instead of only counting calories in your meal.

keto 2.0

How Does Keto 2.0 Work?

The concept of Keto 2.0 is designed as a regular low-carb, high-fat, and protein intake method.

Here is a table showing how this diet provides you with calories.

NutrientsCalories Provided
Carbohydrate5-10%
Fat20-30%
Protein 10%

Keto 2.0 prepares your body to function in “ketosis.” Ketosis produces energy bodies internally, which can be used as energy sources. This is the process by which you will produce energy and depend on it to work out throughout the day.

Different oils and nuts will provide you with your desired 30% fat, whereas rice and whole grains can give you carbs. Fish will provide your body with omega-3 fatty acids. 

Traditional Keto and Keto 2.0 In Contrast

As mentioned earlier, Keto 2.0 is nothing but an improvised version of a regular Keto diet. But there are slight differences that can help you to choose the right diet plan.

Similarities Of Traditional Keto and Keto 2.0

Both of the meal systems restrict carbohydrate intake and focus on meat, plants, and fatty foods. The target of these two diets is to make your body enter the process of ketosis and produce keto bodies.

Differences Between Keto and Keto 2.0

The critical difference between Keto and Keto 2.0 is the amount of carbohydrate intake. Keto 2.0 offers you 15% more carbohydrate intake than a regular Keto diet. Also, it deducts meat items and replaces them with fish. This promotes more unsaturated fat in your food.

Keto 2.0 contains some new add-ons, like Fermented food and probiotics, which the traditional Keto diet lacks. Instead of processed low-carb intake, having a whole nutrient-based diet is the goal of Keto 2.0.

Why Should You Choose Keto 2.0?

The health benefits, different options, and fewer restrictions make Keto 2.0 a try-worthy dietary plan. Here are some specific benefits of the Keto 2.0 diet.

More Fiber Intake

As Keto 2.0 promotes more plant-based nutrients, the chance of having fiber-based food increases. Different vegetables and plants, for example, broccoli, asparagus, brussels sprouts, etc., contain high fiber, which will keep your gut healthy to the point.

More unsaturated fat

In this diet, avoiding meat is necessary, and as a result, you will end up having unsaturated fats. If you want to ease any kind of inflammation in your body, lower your blood cholesterol level, and have a balanced heartbeat, then Keto 2.0 is the right option for you.

More carbohydrates

Many food cultures naturally contain a high-carb diet. Asian countries like Japan, Bangladesh, and India are enriched with carb-based foods. If you belong to any of them, cutting off carbs may be a hard choice.

Even though it is necessary to avoid carbs in Keto diet, Keto 2.0 is a little bit flexible in this case. You can add a little extra carb to satisfy your mouth and it won’t affect your ketosis process.

Stable energy

The quality of body fats increases if you adapt to Keto 2.0, leading to a more stable, energized body. Unlike saturated fats, unsaturated fats (monounsaturated and polyunsaturated) can give you better gut and heart health.

Weight Loss

This new food plan can make your weight loss journey easier as it contains high-fiber food, promotes Ketosis in your body, and balances all the calories properly. Your extra fats will become energy, and you will see an effective transition in your body and health.

Clearer cognition

According to the National Institute Of Health (NLM) content, Ketogenic diets can improve your cognitive functions. Various diseases and aging cells can hamper our central glucose-dependent bioenergy production system, which dietary changes can help. 

Keto 2.0 forces us to get out of glucose brain metabolism and depends on Ketosis. It brings changes in our cognition and helps to defeat diseases. It can improve our secondary memory and help us to achieve a more stable learning process.

Flexibility in replacing

If you are already following a Keto diet, it will be much easier for you to switch to Keto 2.0.

The key differences between these two diets are a little. You must adjust the carbohydrate amount, add more veggies, and replace meat with fish. Your grocery shopping won’t get any tougher!

Can You Do Keto 2.0 To Lose Weight?

Yes, you can adapt Keto 2.0 to lose weight. It recommends high-fiber-based food, so you will likely consume fewer calories than usual. Balance in calories is the primary step to start your weight loss journey. Less calorie – high fiber targeted food plan will keep your stomach full, preventing you from any unusual munching session.

Keto 2.0 will also burn extra fats from your body as it starts the ketosis process in the absence of enough carbohydrates in your body. According to researchers Stephen Phinney and Jeff Volek, 1.5 to 3.0 mmol/l level ketosis is perfect for weight loss.

A Sneak Peek of Keto 2.0 Food List

We have been discussing what type of nutrients the Keto 2.0 diet plan requires. But do you know which variety of food contains these elements? Don’t worry; we will now give you a brief overlook of the Keto 2.0 food list.

Protein Options for Keto 2.0

  • Occasional wild-caught fish
  • Pasture-raised eggs
  • Different kinds of nuts

Some may suggest adding beef, but remember that Keto 2.0 focuses mainly on fish sources. Even if you add beef, ensure it is from grass-fed animals only. The unsaturated fat in meat may break the primary law of the Keto 2.0 diet.

Carbohydrate Options for Keto 2.0

Complex CarbsSweet potatoes

Brown rice

QuinoaBarleyRolled oats
FruitsApplePearPeachBerriesGuava
VegetablesZucchiniCauli flowerBroccoliCabbageRadish

These are just some common food options. You can explore and make differences in your diet every day to make changes in the taste. Make your own diet with your personal preferences.

Fat Sources for Keto 2.0

Different Oilsextra-virgin olive oilavocado oilMCT oil

evening primrose oil,
Fatty Fruits and seedsOlivesAvocadosRaw nutsSeeds
Saturated FatsButterCoconut oil



Pro-Inflammatory Fats

hydrogenated oil

grapeseed oilSunflower oilpeanut oil

You may add other fermented foods or supplements according to your taste and bodily needs. Keto 2.0 gives you the freedom of choice and gives you more options to enhance your journey with food.

Risks You Should Consider Before Choosing Keto 2.0

One of the important health risks you should consider before trying this modified Keto is a higher cholesterol level. If you consume too much high protein and fat-based food, your lipid level may face imbalance, which can lead to health hazards like blocks in arteries.

Also, you need to consider if your body is sufficient in mineral nutrients or not. If there is a lack of nutrient-dense food in your diet, there is a chance that you will fall into nutrient deficiency.

Arranging A Keto 2.0 Meal Plan

It’s not a problem if you are clueless about where to start your journey and need a proper framework to walk in the path. Here’s an example of a Keto 2.0 meal plan to help you out.

Breakfast: Keep eggs and fruits in your breakfast. You can start with berries, bananas, or anything you like. Your breakfast should be heavy as it starts your day. Try to include any carbohydrates in this section. Chia seeds with yogurt and fruits can be a perfect option to consider.

Snacks 1: A good number of nuts and seeds. You can have peanuts, almonds, mixed nuts,

Lunch: Mixed vegetables or pan-fried carrots, cauliflowers, and broccoli, served with brown rice and salmon. Or you can try fish fried rice as well.

Snacks 2: Add any of your favorite berries to yogurt and enjoy. You can sweeten it with a few drops of honey.

Dinner: Mashed sweet potatoes served with stir-fried non-starchy vegetables and classic lemon tuna.

Frequently Asked Questions

Is Keto 2.0 better than the Keto diet?

In a way, yes, Keto 2.0 can be better than the old Keto diet. It adds some extra sustainability to your lifestyle. It is less strict than the old Keto diet and emphasizes gut and cardiovascular health.

Can Ketogenic diets improve epilepsy?

 Yes, Ketogenic diets can help patients with epilepsy. It works by controlling the unmanageable energy levels in the body. Studies have shown that the ketogenic diet has been able to reduce seizures in patients.

Which one should I pick between Keto and Keto 2.0 for weight loss?

 It depends on your preference. If you want to reduce body fat to a higher level, you should choose Keto only. The ketosis level in traditional Keto is higher than in Keto 2.0.

If you want a less strict diet and can do some physical exercise, don’t go the hard way and choose Keto 2.0. It’s more sustainable and emphasizes the mindful eating process.

When should I ignore Ketogenic diets?

You have to dictate whether the ketogenic diet works. If you are not losing weight, having bodily symptoms, and your relationship with food is hampered, then it is time to stop a Ketogenic diet and move on.

Can A Diabetic Patient follow the Keto 2.0 diet?

 A diabetic patient can follow the Keto 2.0 diet under the proper medical guidance. Keto 2.0 helps type 2 diabetic patients to control their symptoms. A low-carb diet plan always helps minimize blood sugar levels, which benefits diabetic patients.

The Concluding Suggestions

We suggest consulting with your doctor or nutritionist before you adopt Keto 2.0. Each of our bodies is different, and we need various nutrition supplies to fulfill our needs. Some of us may lack specific vitamins, need to increase our iron levels, or have other health issues.

If you can understand your bodily needs and gather correct signals, then Keto 2.0 can be an excellent option to start your health journey. It’s a whole-packed design to achieve proper shape and health.

Keto 2.0 is a fascinating version of your traditional Keto diet that focuses on better health differently. Plan your Keto 2.0 diet meal wisely and consider the differences it brings to your body! Good luck with your new journey!

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