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Home arrow Nutrition arrow Keto Diet arrow Keto 2.0: How Is It Better Than the Traditional Diet?

Keto 2.0: How Is It Better Than the Traditional Diet?

Written by Rosmy Barrios, MD
Fact checked by Edna Skopljak, MD
Last update: September 28, 2023
7 min read 863 Views 0 Comments
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You’ve more than likely heard of the low-carb keto diet for losing weight and controlling blood sugar. However, if you’re put off by the thought of slashing your carb intake to the minimum, you may be interested to learn more about the newer version of this diet – keto 2.0.

keto 2.0

To get the most out of the wildly popular keto diet and enter the fat-burning state of ketosis, you need to eat fewer carbohydrates and more fats. 

While this has several proven benefits, including weight loss, improved blood sugar, and more stable energy levels, you may find it difficult to stick to such a restrictive diet in the long run when those cravings kick in.

If this sounds all too familiar, you may benefit from the less traditional but more sustainable keto 2.0 diet. Find out what it is, how it differs from the original keto diet, and what foods you can eat.

What Is Keto 2.0?

Often described as traditional keto with a heart-healthy Mediterranean twist, keto 2.0 allows you to eat more carbohydrates and slightly less fat. This ensures that those following the keto diet can eat more vegetables, fruits, and whole grains. 

The modified keto diet recommends choosing plant-based foods to reduce the amount of unhealthy saturated fats you eat. So, you’ll want to swap fats such as butter for extra virgin olive oil, coconut oil, avocado oil, and keto-friendly nuts.

It’s also recommended to swap meats such as lamb, beef, poultry, and pork for protein sources that are popular on the Mediterranean diet, like salmon and sardines.

This has been proven to boost weight loss and lower the risk of diseases such as type 2 diabetes, high blood pressure, heart disease, and several types of cancer. 

As you’re able to eat a wider range of foods, it also makes the diet less restrictive and easier to stick to in the long run.

Keto 2.0 macros

On the traditional keto diet, it’s generally recommended that you get 70–80% of your daily calories from fats, 5–10% from carbs, and 10–20% from protein. 

Although there is no official recommendation on how much fat, protein, and carbohydrate you should eat on keto 2.0, you need to consume more carbs and less fat.

A good guideline to follow is a ratio of 50% fat, 20% carbohydrates, and 30% protein.

Benefits of keto 2.0 

Although there is no clinical research yet to confirm the benefits of keto 2.0, there are some potential benefits of the diet that you should consider when deciding if it’s right for you. These benefits include:

  • Ketosis burns fat and can help you lose weight
  • Omega-3 fatty acids lower the risk of heart disease, reduce inflammation, and boost eye health
  • Anti-inflammatory ketones support a healthy digestive system
  • A low-carb diet may help with blood sugar management
  • More carbs means that it is less restrictive than the traditional keto diet

How much you’ll benefit from adopting the keto 2.0 diet depends on how you were eating before. 

For example, someone who previously ate a lot of highly-processed and sugary foods is likely to experience faster weight loss and feel more energized than someone making the switch from the Mediterranean diet, which is also high in healthy fats.

Is Keto 2.0 Good for You? 

From tackling obesity to managing diabetes, there have been numerous studies conducted that confirm the health benefits of the traditional keto diet. 

However, there is currently no formal research on keto 2.0, meaning that increasing your carb intake cannot be recommended as a safe treatment for those with specific health conditions that affect blood sugar levels, like type 2 diabetes.

According to the government’s dietary guidelines, you should aim to get 45–65% of your daily calories from carbohydrates. So if you’re eating 2,000 calories a day, that’s about 900–1,300 calories.

Although you can eat more carbohydrates on keto 2.0 than on the traditional version of the keto diet, the guidelines are still quite restrictive when it comes to this macronutrient.

This makes it difficult when trying to reach your recommended intake of fiber, a type of carbohydrate consumed through diet. Eating 19–38 grams of fiber is essential for maintaining regular bowel movements, as well as lowering your risk for heart disease.

Your body may also struggle to achieve ketosis on keto 2.0 due to the higher carbohydrate intake, which is the main goal of the traditional ketogenic diet. Ketosis occurs when you don’t eat enough carbohydrates, which are the body’s main source of energy. 

Instead, it begins to break down stored fats, which increases the production of chemicals called ketones for use as a fuel source. This process helps to promote weight loss.

If you are regularly completing intense exercise sessions such as strength training, running for weight loss, or high-intensity interval training (HIIT), keto 2.0 may be good for you as these activities require carbohydrates for power. Generally, the more active you are, the more carbs your body can therefore tolerate while in ketosis.

Keto 2.0 vs. Traditional Keto: Similarities and Differences 

Since keto 2.0 asks you to eat mostly fats and a moderate amount of protein and keep your carbohydrate intake low, you may be a little confused as to how it differs from the traditional keto diet.

However, there are a few key differences between the updated version and the older version, which we’ve explained below.

#1 Carbohydrate intake

While the keto diet recommends getting only 5–10% of your daily calories from carbohydrates, keto 2.0 pushes that ratio up to about 20%. 

To put this in perspective, if you’re eating 2,000 calories a day, that means you’re only consuming 25–50 grams of carbohydrates, whereas keto 2.0 allows 100 grams.

If a half cup of cooked brown rice has 25 grams of carbs, and a medium apple has 28 grams, the traditional keto diet makes it nearly impossible to get enough vegetables, fruits, or whole grains into your diet. This puts you at risk of becoming deficient in a number of vitamins and minerals.

You’ll therefore be able to eat more healthy, complex carbohydrates that are packed with fiber and take longer to digest, keeping you fuller for longer. These include foods like potatoes, citrus fruits, and oatmeal.

#2 Type of fat

If you’re following the traditional keto diet, you’ll be encouraged to meet your macronutrient goals by eating foods that are high in fats without putting too much pressure on making healthy choices all the time. 

This is particularly true if you’re following dirty keto, as opposed to the clean keto diet.

In contrast, as keto 2.0 requires a slightly lower fat intake, it encourages you to eat leaner proteins and plant-based fats. This helps to reduce your consumption of processed and red keto-friendly meats that contain higher levels of saturated fat. 

Eating too much of this type of fat can raise levels of LDL bad cholesterol and increase your risk of developing heart disease. 

Consuming more fatty fish, nuts, seeds, and plant-based foods allows you to get more essential omega-3 fatty acids into your diet, which has several potential health benefits for your brain function, the eyes, and your cardiovascular system.

Keto 2.0 Food List 

The foods that you can eat on the keto 2.0 diet are pretty similar to those already on the traditional keto food list, with the exception of carbs. 

We’ve therefore put together a list to help you when stocking up the fridge in preparation for your new diet. 

To find out how much of each food group you’ll need to buy and eat, you should also calculate your keto macronutrients based on your age, height, weight, and activity level.

Here are some keto 2.0 food recommendations:



  • Salmon
  • Sardines
  • Mackerel
  • Cod
  • Shellfish
  • Chicken breast
  • Egg whites


Sample Keto 2.0 Meal Plan 

Whether you’re completely new to the concept of keto or you’re considering making the switch from the traditional version, you may be wondering what an average day might look like on the keto 2.0 diet.

Here are some ideas to incorporate into your keto 2.0 meal plan that are both exciting and nutritious:

Breakfast: 3-egg omelet with feta and spinach, served with avocado

Lunch: Tempeh fajita bowl

Dinner: Salmon, quinoa, and broccoli

Dessert: Dark chocolate microwave mug cake

Snacks: Chia pudding, almonds, or green smoothie


Is keto 2.0 a real thing?

Although there is no scientific research on keto 2.0, it is an up-and-coming modification for those who feel restricted by the limitations of the traditional ketogenic diet.

How is keto 2.0 different from the traditional keto diet?

On keto 2.0, you’ll eat less meat and more plant-based fats and fish. You can also eat more carbohydrates from fruits, vegetables, and whole grains, though you should still avoid refined carbohydrates found in sugary foods and alcohol.

What can you eat on the keto 2.0 diet?

The keto 2.0 diet allows you to eat healthy carbohydrates that are restricted on the traditional keto diet, such as brown rice and some fruits. You’re also encouraged to choose plant-based proteins and fish over meat, as well as sources of heart-healthy unsaturated fats.

A Word From a Nutritionist

Keto 2.0 is an ideal option for those who feel restricted by the low amount of carbohydrates eaten on the traditional ketogenic diet. If you’re interested in eating a plant-based, more nutritious diet, then keto 2.0 may also be good for you.

When you’re on keto 2.0 or any low-carb diet, you should try to eat plenty of plant-based sources of fats and lean proteins, such as avocados, extra virgin olive oil, nuts, tofu, and tempeh. These foods are low in saturated fats and good for your heart health.

Consuming fiber is also important for your heart and digestive health, so prioritize low-carb vegetables such as leafy greens, asparagus, broccoli, beets, and carrots.

You should always speak to your healthcare provider before making any major dietary changes, who can provide you with professional guidance on how to continue meeting your personal health goals and needs.


The keto 2.0 diet is a healthier, less restrictive alternative to traditional keto that encourages you to choose more plant-based sources of protein, eat more carbohydrates, and consume a higher amount of fiber for good gut health.

You’ll consume less saturated fat and choose plant-based, lean protein sources, as well as eat more fatty fish, which provides a good amount of essential omega-3 fatty acids.

This diet may be particularly beneficial for those who need carbohydrates to fuel high-intensity exercise but is not suitable for those with glucose sensitivity, such as type 2 diabetes. Consult your doctor or nutritionist if you are unsure if keto 2.0 is right for you.

Written by Rosmy Barrios, MD
Dr. Rosmy Barrios, MD, is a medical advisor for the Health Reporter, the head of the anti-aging department, and a regenerative medicine specialist in several medical institutions with years of experience in aesthetic medicine and cosmetology.
The article was fact checked by Edna Skopljak, MD
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Written by Rosmy Barrios, MD
Fact checked by Edna Skopljak, MD
Last update: September 28, 2023
7 min read 863 Views 0 Comments

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