What is Keto 2.0? (Plus Keto 2.0 Food List)

by Pam Berg

The traditional keto diet is very strict, and although you will lose weight on the diet, long-term adherence is difficult. Due to the difficulty of sticking to keto in the long term and sustaining weight loss, keto 2.0 was born. The keto 2.0 diet changes the macronutrients, which allows for more dietary flexibility.

What is Keto 2.0?

Keto 2.0 is a less strict version of the traditional keto diet. Designed to boost adherence and make the consumed foods healthier, the macronutrients in keto 2.0 are different.

Keto 2.0 is lower in fat and higher in carbohydrates when compared to traditional keto. Also, Keto 2.0 emphasizes eating leaner protein sources and healthier fats.

Let’s take a deep dive and compare the two.

Keto vs Keto 2.0: A Comparison

Feature	Traditional Keto	Keto 2.0
Carb Intake	Very low (typically 20-50 grams/day)	Slightly higher (up to 50-100 grams/day)
Fat Intake	High (about 70-80% of daily calories)	Moderate to high (about 60-75% of daily calories)
Protein Intake	Moderate (about 20% of daily calories)	Moderate (about 20-30% of daily calories)
Food Variety	More restrictive	More inclusive and flexible
Focus Foods	High-fat meats, cheese, nuts, low-carb vegetables	Includes more plant-based fats, moderate starchy vegetables, legumes, and some whole grains
Flexibility	Less, strict adherence required	More, allows for easier social dining and variety
Sustainability	Challenging for some due to restrictions	Potentially higher due to increased food variety
Nutritional Approach	High-fat, low-carb, moderate protein	Balanced, focusing on healthy fats, moderate protein, and higher fiber carbs
Goal	Achieve ketosis for weight loss and health benefits	Achieve a more balanced diet while still enjoying some benefits of ketosis

Keto 2.0 aims to address some of the sustainability and nutritional concerns associated with the traditional Keto diet by offering a more flexible approach. It allows for a greater intake of carbohydrates, particularly from healthy, fiber-rich sources, and emphasizes the importance of quality fats and proteins.

This approach makes it a potentially more balanced and maintainable diet for a wider range of individuals.

Benefits of Keto 2.0

There are many benefits of choosing keto 2.0 over traditional keto. The first, most obvious, benefit is it is far more sustainable. With so many options and more flexibility, you are more likely to stick to it as a lifestyle change rather than a restricting diet.

Keto 2.0 is also much better for you. Choosing healthier fat sources such as nuts and olive oil over fatty meats and butter will keep your body in tip-top shape. It does not do you much good to lose weight if your cholesterol is going up or you are having other health issues.

You will have a more well-rounded diet on keto 2.0 and are far more likely to get in the recommended daily amounts of fruits and vegetables than on traditional keto. Furthermore, traditional keto does not allow for eating grains, which is not only permitted in keto 2.0 but is an integral part of a balanced diet.

Who Is Keto 2.0 For?

We have some great questions to ask yourself to see if this diet might work for you.

Will it be easy for you to base your meals around a lean protein source such as chicken, turkey, steak, or salmon?
Do you enjoy fresh vegetables, and are you willing to eat more for every meal?
Can you limit your fruit intake to primarily lower carbohydrate options such as berries rather than high carb choices like bananas and apples?
Are you willing to eat fewer grains, but choose healthy ones? By this, we mean choose quinoa over a sandwich or whole grain rice over pasta.

Keto 2.0 Food List

Healthy Fats

Avocados and avocado oil
Olives and olive oil
Coconuts and coconut oil
Nuts and seeds (almonds, walnuts, flaxseeds, chia seeds)
Fatty fish (salmon, mackerel, sardines)
Grass-fed butter and ghee

Proteins

Grass-fed meats (beef, pork, lamb)
Poultry (chicken, turkey)
Eggs
Seafood (fish, shellfish)
Full-fat dairy products (cheese, heavy cream, yogurt)
Plant-based proteins (tofu, tempeh for more variety)

Carbohydrates

Non-starchy vegetables (leafy greens, broccoli, cauliflower, zucchini, bell peppers)
Small portions of berries (strawberries, raspberries, blueberries)
Higher carb vegetables in moderation (carrots, beets)
Legumes in moderation (lentils, black beans) - newer to Keto 2.0
Whole grains in moderation (quinoa, oats) - selectively included in Keto 2.0

Other

Dark chocolate (at least 70% cocoa)
Low-carb sweeteners (stevia, erythritol, monk fruit)
Spices and herbs

Remember, the key to success on any version of the keto diet is to focus on whole, nutrient-dense foods and to tailor the diet to your individual health goals and needs.