The ketogenic diet, or keto diet, is a high-fat, low-carb eating plan that has been used to help manage certain medical conditions and weight loss. A version of the keto diet that exists is keto 2.0.
As a less strict version of the traditional keto diet, keto 2.0 was likely designed to boost long-term adherence and improve the healthfulness of consumed foods. There are no formal published keto 2.0 guidelines. Still, some nutritionists have understood keto 2.0 to have the following macronutrient limits: 50% fat, 30% protein, and 20% carbohydrate.
This ratio is lower in fat and higher in carbohydrates compared to that of a traditional keto diet.Keto 2.0 also emphasizes leaner protein sources, like fish in place of steak, and plant fats over animal fats, such as extra virgin olive oil instead of butter.Here's what you need to know.
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Both keto 2.0 and the traditional keto diet are based on the same foundation: Increase fats, maintain a moderate amount of proteins, and restrict carbohydrates. Yet, the traditional diet and its counterpart have a few key differences.
Keto 2.0 Allows for More Carbohydrates
Keto 2.0’s 20% carbohydrate limit allows for about 100 grams (g) of carbohydrates per 2,000 total daily calories. This limit allows for a higher intake of key nutrients found in plant foods, including dietary fiber, as well as many vitamins and minerals, Whitney Linsenmeyer, PhD, RD, LD, assistant professor, Saint Louis University, Department of Nutrition and Dietetics and a spokesperson for the Academy of Nutrition and Dietetics, told Health.
A regular keto diet consists of 90% fat, 8% protein, and 2% carbohydrate. Some variations suggest an average of 70–80% fat, 10–20% protein, and 5–10% carbohydrate.
Keto 2.0 Focuses More on Food Choices
Keto 2.0’s higher carbohydrate limit allows for greater consumption of health-protective fruits, vegetables, whole grains, and legumes. These foods are staples of the Mediterranean diet, an eating pattern shown to counter obesity and help prevent chronic diseases, including heart disease and type 2 diabetes.
“The traditional ketogenic diet is highly restrictive of foods that are routinely recommended to promote health,” said Linsenmeyer. The carbohydrate limit of a traditional keto diet makes it difficult or even impossible to consume the suggested daily intake of fruits, vegetables, and whole grains.
Traditional Keto Has More Research
The traditional keto diet has been researched in numerous studies."The ketogenic diet has recently become an active area of research for treatment of type 2 diabetes, cancer, and obesity, among other diseases," said Linsenmeyer.
On the other hand, there are no formal studies on keto 2.0. There's not enough evidence to justify recommending the diet for particular health conditions.
Can Keto 2.0 Lead to Ketosis?
Ketosis is a shift in the way your body digests and absorbs nutrients. Ketosis occurs when the body is deprived of carbohydrates. A low carbohydrate intake triggers the breakdown of stored carbohydrates, called glycogen, and fats.
The breakdown of fats causes an increased production of ketones, acids the body makes when there is not enough glucose for energy. The brain, heart, muscles, and kidneys then use the ketones as fuel.
Experts question whether the amount of carbohydrates allowed in the keto 2.0 plan would result in ketosis.“My sense is that a diet that is 20% carbohydrate would prevent someone from being in ketosis, though ketone levels would need to be monitored to provide a definitive answer,”said Linsenmeyer.
Since keto 2.0 hasn’t been researched, its potential benefits aren’t fully known.However, possible benefits of adopting a keto 2.0 diet may largely depend on what someone was eating before and the fats included in the diet.
Could Help Improve General Physical Health
“If one’s previous diet was high in a lot of ultra-processed foods, refined carbohydrates, added sugars, and salt, they will likely see benefits to their health,” Andrea Glenn, PhD, RD, a postdoctoral research fellow at the Harvard T.H. Chan School of Public Health and the University of Toronto, told Health.
The keto 2.0 plan likely makes it difficult to include many ultra-processed foods, and people may generally feel better after removing them. However, Glenn said following a Mediterranean diet and switching to keto 2.0 may offer less or no benefits.
May Have Essential Fatty Acids
Higher-fat diets like keto 2.0 can have fats that come primarily from plant-based oils, nuts, seeds, and fatty fish. This allows for a potential higher intake of essential fatty acids like omega-3s, said Linsenmeyer.These fatty acids can help protect your heart, brain, and eyes.
Risks and Side Effects of Keto 2.0
Possible research-based risks of keto 2.0 are not yet known.That's because the supposed limits of the keto 2.0 diet have not been used in research.
For example, the term modified keto has been used in some research, but the macronutrient breakdown of the diets used in these studies does not match that of keto 2.0. Modified keto limits carbohydrates to 5-10% of total calories, while keto 2.0 sets carbohydrates at 20% of total calories.
However, knowledge of the keto diet can help indicate some inferences about risks and side effects. Those inferences are related to saturated fat content, nutrients, and sustainability.
Could Affect Cholesterol Levels
If the keto 2.0 diet is high in saturated fat-rich animal products, like red and processed meat, butter, and heavy cream, people may experience a rise in their cholesterol levels, said Glenn. High cholesterol levels can increase heart disease risk, the main cause of death for U.S. adults.
Keto 2.0 may result in undesirable changes in lipid levels depending on the nature of the fats consumed, said Linsenmeyer.Lipids are fat molecules and include cholesterol. High levels of LDL cholesterol could lead to clogged or blocked arteries. High levels of other lipids, such as triglycerides, can increase the risk of heart disease.
May Lead to Nutrient Deficiencies
Another potential risk of keto 2.0 is the diet may include vitamin and mineral deficiencies due to a limited intake of nutrient-dense plant foods. The lower-fiber diet might also lead to constipation, according to Linsenmeyer.
It’s essential to consider your eating habits before adopting a diet, including keto 2.0. For example, some eating habits—like eating too fast or skipping meals—might contribute to weight gain. That means, based on your eating habits, your ability to sustain a diet long-term might impact the outcome of the diet.
It may be difficult for some people to stick with keto 2.0 for long periods, according to both Glenn and Linsenmeyer.A more restrictive diet may cause stress if they do not enjoy the diet, and it can potentially impact the ability to participate in social activities that involve eating, said Glenn.
Also, a true ketogenic diet should not be attempted without medical supervision, said Linsenmeyer. Some individuals, like those with pancreatitis or liver failure, cannot eat according to the keto diet. Also, people with diabetes must have adjustments to their medications before starting the diet.
If you are considering a keto 2.0 diet, consult a registered dietitian or healthcare provider. They can guide you on the best plan for your health needs and goals.
A Quick Review
Keto 2.0 is an eating plan that offers a spin on the traditional keto diet. Mainly, keto 2.0 allows for a higher carbohydrate intake, making it seem less restrictive than the keto diet.
Keto also emphasizes more healthful protein and fat sources than a traditional keto diet. However, keto 2.0 hasn’t been researched, so its effectiveness, potential benefits, and possible side effects haven’t been established.
