If keto is too restrictive for you, keto 2.0 may be a better fit for your needs.
Reviewed by Dietitian Maria Laura Haddad-Garcia
Probably by now, you have heard of the ketogenic diet (or keto diet)—a diet that requires carb restriction, increased fat consumption and a moderate protein intake. Research, such as a 2020 review in Cureus, has shown that this diet may be linked to some health outcomes, including short-term weight loss, better blood pressure and improved blood sugar control, leading many people to test the keto waters to see what it is like trying it out.
Related: I Tried the Ketogenic Diet for 30 Days and Here’s What Happened
But the keto diet isn’t all roses. Cutting carbs and eating loads of fat can lead to some unsavory side effects, including constipation, fatigue and potential nutritional gaps—specifically thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron and potassium, per a 2021 article in Frontiers in Nutrition. Additionally, this diet is relatively restrictive, especially for carb lovers, which can lead people to find difficulty complying with the set guidelines lover the long run.
So, what’s the solution for people who want to reap the benefits of a keto diet without complying with such a restrictive eating method? Keto 2.0 is a less-restrictive version of the OG keto diet that has become popular in its own right.
This article will cover the keto 2.0 diet, how it differs from the traditional keto diet and what you need to know if you choose to follow it.
The Characteristics of Keto 2.0
Keto 2.0 can be viewed as a “new and improved” version of the keto diet. “Keto 2.0 is a more liberalized version of the ketogenic diet that allows for more daily carbohydrates,” Taylor Fazio, M.S., RD, CDN, registered dietitian, told EatingWell. While the ketogenic diet typically reduces total carbohydrate intake to less than 50 grams daily, keto 2.0 “increases daily carbs limit to 20% of daily calories,” Fazio added. For a person who follows a 2,000-calorie diet, this would mean that they can eat up to 100 grams of carbs every day. “This increased allotment of carbs allows those on keto 2.0 to include more nourishing foods such as…