Love it or hate it, the keto diet has been one of the most popular diet trends of the last few years thanks to its extreme results. But as we enter a new decade, a new twist on the high-fat, moderate-protein diet has been revealed — and thanks to its sustainability, it has the tick of approval from health experts.
With the original keto lifestyle, the diet is made up predominantly of high-fat foods, moderate-protein foods, and virtually no carbohydrates.
The way it works is that your body runs out of carbohydrates to use as fuel, so it switches to fat for energy. This process is known as ketosis, which is where the diet gets its name.
However, the keto diet has been criticized as roughly 60 to 70 percent of dietary intake comes from fat, and many dieters fill their plates with foods like butter, cream, and processed meats like bacon that contain a lot of saturated fat and aren’t good for your health overall. Plus, there are some nasty side-effects including constipation and bad breath. Yuck!
With such a massive proportion of fat-filled foods, this leaves just 15 to 30 percent of your intake from protein and five to ten percent of your calories from carbohydrates.
With the re-vamped keto diet, however, carbs get a slight upgrade. Indeed, dieters following the keto diet 2.0 receive 50 percent of their calories from fat, 30 percent of their calories from protein, and their carb intake is doubled with 20 percent of their calories from carbohydrates.
Dietitian and nutritionist Lyndi Cohen told Now To Love, “The idea that carbs are intrinsically fattening is wrong and the idea that you need to avoid carbs to lose weight is completely not true.”
“The challenge with low-carb diets is that many people struggle to stick to the diet and still eat out with friend — so it’s often not a highly sustainable and long-term approach.”
Before you think carbs means stocking up on white bread and pasta, Lyndi says that the best carbs to eat to lose weight contain fiber, protein, and are low-GI, to help give you more sustained energy. “Whole grains like oats, brown rice, and quinoa are pantry staples for me because they keep me feeling full and satisfied. Research suggests that the type of carbohydrate you choose is more important for your weight than simply eating fewer carbs.”
Healthy Carbs to Include
- Sweet potato
- Brown rice
- Wholegrain bread
- Legumes such as lentils, chickpeas and kidney beans