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The keto diet has been around for a while. However, there’s a new twist: Keto 2.0. What’s new in the keto diet, and how does it affect men?
People, particularly in the West, think that the harder something is, the more rewards it will bring. Relatively few have mindfully examined whether this premise is true, and more often than not, it’s false. It is in the diet world, as Keto 2.0 is easier to follow than the original and may deliver even better results for some guys.
Are you ready to take your diet by the horns and wrangle that rampaging bull into submission? Here’s what’s new in the keto diet for men.
What’s New in Keto 2.0 for Men?
You might refer to Keto 2.0 as the kindler, gentler keto diet. Why did it need revision? While the original keto diet conferred various health benefits, including improving metabolic syndrome and symptoms of Type 2 diabetes, it was hard to follow. It only allowed 50 grams of carbs per day on a 2,000-calorie diet. To put that number in perspective, a single apple has 30 carbs, more than half your daily allotment.
Therefore, the original keto diet caused many people to throw in the towel. Even though approximately 7% of adults try it, they often stick to the program for a week or two max before blowing it. The new and improved keto for men, dubbed “2.0,” offers an easier ride for both genders.
The Macros in the New Keto 2.0
There are now multiple versions of the keto diet. Here’s how the macronutrient profile breaks down in the original keto versus 2.0.
The original:
- 55% to 65% fat
- 30% to 35% protein
- 5% to 15% carbohydrates
You need a minimum caloric intake of 1,200 calories a day, so the original diet left you with only 25 to 50 grams of carbs, max.
Keto 2.0:
- 50% fat
- 30% protein
- 20% carbohydrates
Keto 2.0 doubles your carbs, making it far more manageable for many. When done right, it’s similar to a low-carb Mediterranean diet and comes with a bundle of health benefits.
Sample Daily Meal Plan With Keto 2.0
What do these macronutrients translate into in a sample keto 2.0 meal plan? Here’s how a 3-day version might look:
- Day One: Breakfast = keto egg muffins, Lunch = BLTA lettuce wraps, Dinner = Italian keto meatballs with mozzarella cheese.
- Day Two: Breakfast = keto veggie scramble, Lunch = Keto Tex-Mex Stuffed Zucchini Boats, Dinner = Asian keto chicken and broccoli stir-fry.
- Day Three: Breakfast = scrambled eggs, Lunch = keto sheet pan with tzatziki, Dinner = keto pizza omelet
Sounds pretty scrumptious, right? But will it help you shed pounds as effectively as the original keto diet for men?
Will Keto 2.0 Work as Effectively as the Original?
Every meal plan has its adherents. While keto 2.0 will work more effectively than the original diet for many, one size doesn’t fit all.
For example, the original keto diet for people with epilepsy consists of a staggering 90% fat, 6% protein and 4% carbs. While this extreme plan still helps people with that disorder and others today, it’s advisable to do so under medical supervision.
As keto 2.0 is new, there isn’t a lot of research yet to testify to its efficacy outside of subjective reports. However, many people who have tried it find that the reduced carb restriction helps them stick with the program.
Do You Go Into Ketosis on the New Keto Diet for Men?
Dietitians disagree on whether keto 2.0 will make it easier or more difficult to enter ketosis. Ketosis is when your body begins burning fat for energy instead of glucose.
Some nutritionists believe that the increased carb content will make it more difficult for the body to enter this state because it still has adequate glycogen stores, its preferred energy source. However, timing your carb intake to fall shortly before a tough exercise session can provide weight-room energy, using them to power your workout and quickly removing them from your system so that you can enter a ketosis state.
New Keto 2.0 Diet Foods Men Can Enjoy
The best foods to eat on the new keto diet for men include some that originally may have given you pause. Here’s what you can enjoy with your fats and proteins as part of your meal or a healthy snack:
- Artichoke
- Arugula
- Avocado
- Bell pepper
- Bok choy
- Broccoli
- Brussels sprouts
- Carrots
- Eggplant
- Green beans
- Kale
- Deep, leafy greens
- Tomatoes
- Onions
- Okra
- Pumpkin
- Spinach
- Swiss chard
You’re also able to have plenty of fat. However, while traditional keto demands that you bring on the butter, keto 2.0 focuses more on healthier, unsaturated fats such as olive oil. You can still season your broccoli with bacon grease if you want, but you might be better off with a spritz of olive oil and lemon juice.
You can also include some fruits on keto 2.0, although it still limits them due to the high sugar content. Check the glycemic index before eating and stay within your 100-gram limit.
Tips to Make Keto 2.0 Work Even Better
To make keto 2.0 work even better, the following tips can help:
- Eliminate ultra-processed foods: Keto’s beauty lies in reducing your intake, but all carbs aren’t created equal. Those high in sugar or laden with bleached flour that absorbs just as fast make your “no fly” list.
- Eat the rainbow: Mother nature provided a handy color code, as different plant shades correlate to various phytonutrients necessary for health. You absorb them better through food than supplements, so strive to get at least three colors on your plate.
- Something fishy: Keto 2.0 doesn’t restrict red meat intake, but it’s problematic for your body and the planet. Instead, it suggests getting the majority of your protein from sources like fish, which are lean but high in healthy fats.
3 New Keto 2.0 Recipes for Men
Master these recipes to make the keto diet for men even more delicious.
Keto Egg Muffins
- 1 package cooked bacon
- 1 dozen eggs
- 1 ½ cup shredded cheddar cheese (or use pepper jack for spice)
- 2 chopped scallions
- Salt and pepper to taste
- (Optional) 2 tablespoons red or green pesto
Preheat the oven to 350° Fahrenheit and line a muffin tin with cups or grease it with butter. Whisk eggs with salt, pepper and pesto, if desired. Blend in the cheese and chopped scallions, pouring the mixture into baking cups. Bake for 15 to 20 minutes and serve warm or chilled.
Keto Tex-Mex Stuffed Zucchini Boats
- 2 zucchini
- 1 cup shredded pepper jack cheese
- 1 pound ground beef or turkey
- 1 tablespoon olive oil
- 2 tablespoons Tex-Mex seasoning
- (Optional) ½ cup chopped cilantro
- Salt and pepper to taste
Preheat your oven to 400° Fahrenheit and grease a baking dish with olive oil. Split each zucchini in half, sprinkle with salt and let sit for ten minutes. Meanwhile, brown the beef or turkey, adding salt, pepper and Tex-Mex seasoning and simmer until the moisture absorbs.
Blot the zucchini. Add ⅓ of the cheese and cilantro, if desired, to the beef mixture and ladle it into the zucchini boats. Sprinkle the rest of the cheese on top, baking for 20 minutes or until golden brown and serving over salad.
Chicken Stir-Fry With Broccoli
- 3 cups chopped broccoli
- 1 ¾ pounds sliced chicken thighs
- 2 tablespoons coconut oil
- 2 tablespoons tamari
- 1 teaspoon garlic powder
- Salt and pepper to taste
Melt the oil in a frying pan or wok and add the chicken, garlic powder, salt and pepper. Cook until golden brown, then add broccoli and tamari sauce. Cook until the broccoli reaches desired tenderness.
The New Keto Diet for Men
Keto 2.0 offers some exciting developments. Most notable is the reduced carb restriction that caused many to give up the diet before achieving the results they wanted.
Try this new twist on the keto diet for men and see how it transforms your life. The slimmer, more sculpted physique you crave may be no further away than your fork.
