Keto 2.

0 Packs Even More Punch

The Ketogenic Diet, one of the world’s most scientifically-endorsed eating plans, has got
a whole lot better. The keto diet is now an even stronger weapon in the battle to reduce
weight and improve health. Known as Keto 2.0, the revamped diet now promotes a
wider range of healthy foods to further bolster its nutritional punch.

In a Journal of Pediatrics study, keto emerged as the top weight-loss eating plan among
30 diets (Sondike, 2003). Keto is practiced widely across the world. It even has the
support of a stellar cast of celebrities who include the likes of Halle Berry, Kim
Kardashian, Vanessa Hudgens, and Megan Fox.

The heart of keto is ketosis, a metabolic state in your body that converts fat into brain
food. Guided by your brain, your body burns fat at an astonishingly rapid rate that
would leave you agog at how many pounds you’ll shed over a short period.

If jaw-dropping weight loss and a healthy lifestyle are what you desire, Keto 2.0 And Me
is for you.

In this book, we convert keto’s ultimate fat-busting ability into a permanent weight-off
solution. Imagine a slim, fit, and happy you; it’s not only good for the figure but your
overall health and self-esteem.

The power of who you want to be is in your hands. Keto 2.0 And Me help you to unlock
your unique human potential into a wonderful and rewarding life. It’s time for you to
shine, radiate health, and unlock your positive self-esteem to share with others!
 Keto 2.0 And Me

The New Ketogenic Diet

Christina Murray
© Copyright 2021 - All rights reserved.
The content contained within this book may not be reproduced, duplicated or
transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the
publisher, or author, for any damages, reparation, or monetary loss due to the
information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend,
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without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and
entertainment purposes only. All effort has been executed to present accurate, up to
date, reliable, complete information. No warranties of any kind are declared or implied.
Readers acknowledge that the author is not engaged in the rendering of legal, financial,
medical or professional advice. The content within this book has been derived from
various sources. Please consult a licensed professional before attempting any techniques
outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author
responsible for any losses, direct or indirect, that are incurred as a result of the use of
the information contained within this document, including, but not limited to, errors,
omissions, or inaccuracies.
Table of Contents

Introduction

Chapter 1: The Benefits of A Nutritional Diet

Chapter 2: Mindset For A Winning Diet

Put It In Writing

Visualize Your Goals

Come Up With A Mantra

Get Up And Go

Set Your Sets High

Seek Help Elsewhere

Don’t Fail Yourself

Wake The Mongrel In You

Giving Up Is Not An Option

Chapter 3: Getting To Grips With The Ketogenic Diet

Medical Benefits

Ketosis And Lifestyle

Chapter 4: How To Do Keto 2.0

Dos and Don’ts

The Good

The Bad

Conclusion

References
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Introduction

One of my first memories growing up in the Bronx, in the shadow of the New York
Botanical Garden, was my three older brothers calling me “Chubs.” Like the extra layers
of fat on my adolescent body, the name stuck through school and college. I had become
so used to my nickname, that I forgot that it actually described my overweight status.

My defense to the outside world was to project a jovial picture of an overweight person
comfortable with their extra weight. The affable and friendly facade might have masked
my deep unhappiness but did very little to my lowly self-esteem.

Things started to change halfway through my second year at South Carolina State
University. A chance lecture on a novel approach to weight loss—the ketogenic diet— set
me on course for a life-changing adventure of health and happiness.

From the very start, I was fascinated by ketosis; when your body is deprived of
carbohydrates and starts to burn fat. (More about ketosis later.) With the help of the
keto diet in combination with the dietary innovation of time-restricted fasting, I had
shed 20 pounds a year after graduating from SC State.

The transformation was remarkable. So inspiring was the change that for the past two
years, at the ripe age of 23, I’ve been helping friends and family to win the battle of the
waistline. That strategy has evolved and is now based on an updated version of the
original keto diet— Keto 2.0.

To my delight, Keto 2.0 has exceeded all expectations on several counts. Even more
gratifying is that Keto 2.0 encourages the adoption of a permanent healthy lifestyle,
more so than the original version. Keto 2.0, in combination with a time-restricted diet,
is certain to instill confidence in the person you want to be. It works like a bomb. It’s
time to see for yourself.

Happy reading!
Chapter 1: The Benefits of A Nutritional Diet

There’s a multitude of diets out there, all with the same purpose in mind— for you to
shed extra body mass. These interventions have different outcomes. How weight loss is
achieved, obviously depends on an individual, the chosen diet, its culinary specifics, and
the desired impact of an eating plan.

Given the plethora of diets, some more faddish than others, you should always consider
an eating plan that is supported by scientific research. Bear in mind that while some
eating plans encourage weight loss, others are focused on improving your overall health.
Some are even designed for both. While all diets encourage participants to eat less, some
eating plans target specific interventions to bring about a positive change.

On that score, too much of a good thing can also be bad. Research shows that dropping a
lot of weight far too quickly inadvertently may cause other problems, not least shedding
muscle and not fat. The ideal weight-loss ratio, according to science, is between one and
two pounds (0.5 -1 kg) a week (Mayo Clinic, 2019).

Proven dietary measures to achieve this target include cutting back carbohydrates,
sugar, and processed food, as well as increasing the intake of protein and even fat.

However, the trick is to strike a balance between the immediate gratification of losing
weight and the longer-term commitment to a lifestyle change.

The ultimate goal is to achieve permanent weight loss and at the same time introduce a
nutritionally-rich diet. The benefits go beyond a trimmer figure and a positive
self-image as they have a direct bearing on your overall health.

As numerous medical studies attest, people who are overweight and obese are at risk of
several life-threatening diseases. These conditions are very much symptomatic of our
modern lifestyle and include diabetes, hypertension, heart attacks, coronary heart
disease, strokes, bone and joint problems, sleep apnea, gallstones, liver problems, and
cancer.

Psychologically overweight people are prone to emotional distress. There is a direct

causal relationship between obesity and mental health (Mullens, 2021). The symptoms
are wide-ranging and include depression, eating disorders, poor self-esteem, anxiety,
and substance abuse, among others.
The lengthy list of physiological and psychological ailments points a finger to the
foundation stone of human existence— the food we consume. That in itself is more the
reason to adopt a diet that puts nutrition and health top of mind.

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Chapter 2: Mindset For A Winning Diet

The first step towards a healthy eating plan is to get your mind and your mouth on the
same plate. Literally. You will need the fortitude of both bodily organs if you want to
adopt a new diet. Make no mistake, changing your eating habits is a big deal. It’s not just
what you eat, but also how you eat and when you eat. In other words, your entire eating
regime is being challenged.

Often, diets fail because people are not prepared for the shock of the interruption to
their system. Breaking old habits and introducing new routines is a big adaptation; one
that requires mental strength and determination.

To help seal the resolve, let’s digest a few sobering facts about why you should be
adopting a new nutritional pathway. For one, processed foods, the mainstay of modern
sustenance, contains 5,000 chemicals approved by the FDA, while 70% of foods are
altered with chemical ingredients. Secondly, the average American diet is way too sweet,
more than three times what it should be. Reason enough to cut down on the sugar intake
(FDA, 2010).

Understanding the reasons to avoid certain foods is a good start, but implementing a
new dietary regime sometimes demands single-minded discipline. It may require a firm
“No.” to an alluring candy bar or inviting salty chip, or even an unwavering
determination to avoid a place where you know temptation lurks.

To help focus your mind on the task, consider deploying these mental techniques.
Put It In Writing

Write down your weight-loss goals. Be realistic, set yourself attainable goals. Aim to lose
between one and two pounds a week. Write down your three-month goals, six-month
goals, and one-year goals. Display these goals prominently as a daily reminder of the
commitment to yourself.

Visualize Your Goals

Picture yourself as the person you want to be. Visualize yourself working towards your
goal, know that the deprivation means a step closer to your new you. Imagine your
trimmed-down body. Now imagine yourself as if you had already lost weight. Behave as
if you had already reached your goal. Learn to be confident in the person you want to be.

Come Up With A Mantra

To keep you trundling through the tough times, construct your own battle cry. It may be
a sentence or a few words to inspire and remind you of your mission. It may be a phrase
you say out loud or intonate under your breath. Think along the lines of: “Each step is
closer to the new me.” or “I won’t give up.” or “There’s no pain, only gain.” You get the
idea.

Get Up And Go

Greet each day if it is the best ever! Instead of turning over for a few more minutes of
sleep, kick off the blankets and get moving. If a 15-minute energetic walk is not possible,
then maybe a set of planking to get the body moving. While at it, visualize your goal and
say out your inspirational mantra to get your day off to an energizing start.

Set Your Sets High

Beat the tedium of a daily routine with an activity goal. It could be an upcoming fun run,
a triathlon, or planning a multi-day hike. Any activity that needs some physical
preparation. By setting your sights on a physical goal, you will improve your odds by at
least 30% of staying with the program.

Seek Help Elsewhere

We are all different and some of us may need a more concerted influence in whatever we
choose to do. So, there’s nothing wrong with roping in the help of a health and fitness
professional in your battle with the waistline. In the same way that you may call on
professionals with your tax or selling your house, a personal trainer or wellness coach
may be the help you need.

Don’t Fail Yourself

You are the most important person in your life. You need to accept that. You choose
what you want, so it’s your choice whether you stick with a program. When all is said
and done, YOU will either turn down a diet-busting treat or grit your teeth and head out
into the cold for a walk or perhaps go down on your knees for 10 push-ups. Remember,
the plan is to ditch the bad habits behind the weight gain in the first place, and replace it
with a healthy routine. A life of happiness and health is in your hands, no matter how
you spin it.

Wake The Mongrel In You

Tenacity and a never-say-die attitude are key to a successful dietary intervention.

Change always demands action, and sometimes you need to take a hard look at what you
believe to see if your thoughts and beliefs are the cause of the inaction. That inquiry may
require some serious introspection to challenge yourself. As Robert Tew said, “You are
always responsible for your actions, no matter how you feel.” (quotespedia.org, n.d.)

Giving Up Is Not An Option

Cultivate this truism: giving up is the easy way out. Remember, it’s not the diet or the
exercise that makes you lose weight, but the commitment that makes it possible. YOUR
commitment. You can try all the diets in the world, but when all is said and done, it
comes down to you and your determination to see the program through. When you
stumble or even fall, put that behind you and get up. And go again, and again, and again.
That is how you beat the odds and the battle of the bulge.
Chapter 3: Getting To Grips With The Ketogenic

Diet

So, what is a keto diet? And why does Halle Berry swear by it? The reason is that Berry is
a diabetic who benefits from a low-carb eating plan— exactly what a ketogenic diet is. It
favors a high fat intake and moderate consumption of proteins.

The three food nutrition sources - carbohydrates, protein, and fat - play complementary
roles in a trim, active, and healthy body. However, when modern living plays havoc with
our health and weight, targeted interventions are called for.

Enter the keto diet that, along with other low-carb regimes, is considered the most
effective for weight loss among the 30 diets studied (Murphy, 2021).

By reducing carbohydrates— including sugar, starches, and processed food— and

increasing your fat intake, the body resorts to a metabolic condition known as ketosis. In
this state, your body converts the fat into ketones, minuscule corpuscles of energy that is
really fuel for the brain.

After a week of keto dieting, your body and brain become highly effective at consuming
fat and ketones as fuel instead of carbs. For that reason, ketogenic diets are favored as a
highly effective weight-loss intervention.
Medical Benefits

Medical studies show that health risks can be reduced, even eliminated, with changes to
our nutrition and lifestyle. For example, a keto diet is highly efficient at reducing insulin
levels and improving blood sugar— making it a popular treatment of type 2 diabetes
(Gotter, 2020).

Moreover, ketosis is extensively used by the medical profession to treat epilepsy. Its
impact on various neurological diseases, cancer, high cholesterol, and other conditions
is also being investigated in ongoing research.

Ketosis And Lifestyle

Increasingly, health and wellness practitioners prescribe a keto diet as the first step in
long-term weight-loss therapy. Once the desired weight goal is reached, interventions
such as intermittent fasting and an activity regime are introduced. The idea is to
incorporate some of the good habits of the keto diet into a new pattern of healthy eating
and behavior. More about these measures later in our strive for a happy, healthy life!
Chapter 4: How To Do Keto 2.0

As any dynamic organism that takes on broad improvements, the ketogenic diet has
undergone some modifications. The changes not only reflect new thinking on its
effectiveness but makes Keto 2.0 easier to adopt. The single biggest change is the
number of carbohydrates permissible in a Keto 2.0 diet.

With a traditional keto diet, fats constituted about 70% fats, proteins 25%, and carbs,
between 5% and 10% of all calories consumed. In the Keto 2.0 version, 50% fat, 30%
protein, and 20% carbs are allowed. While the adjusted levels still restrict carb intake, it
creates space for more plant-based foods, including fresh fruit, oats, legumes, and lentils
(Miller, 2019).

Keto 2.0 also places more emphasis on the choice and quality of foods— the biggest
criticism against the original version. The important difference is that complex carbs,
like whole grains, legumes, and vegetables, are in, while all processed carbs are still
strictly off-limits.

The key is to consume whole or real food that comes from the Earth or from animals.
These include green leafy vegetables, nuts and seeds, whole grains, eggs, dairy, fruits,
and healthy cuts of meat.

The real enemy is all modified foods, basically, any primary ingredient that has been
refined, fried, baked, or packaged. Be especially vigilant with processed food that
includes chemicals to preserve food or enhance color, flavor, and taste. If any of the
ingredients on the packaging sounds like a chemical, it probably is— so avoid.

For ease of reference, consult the checklists below to see which foods to include in your
Keto 2.0 diet.
Dos and Don’ts

Take your cue from the list below to construct a nutritious eating plan that includes a
variety of natural foodstuffs derived from both animal and plant sources.

The Good

● 100% whole-wheat bread

● Barley
● Quinoa
● Potatoes
● Avocado
● Leafy vegetables
● Oatmeal
 ● Beans
● Eggs
● Meat (unprocessed)
● Dairy products

The common denominators among the ingredients below are sugar and modified food,
two reasons to avoid the list at all costs.

The Bad

● Sugar
● Refined bread
● Tortillas
● Pasta
● Chips
● Fries
● Sports drinks
 ● Desserts
● Cakes
● Pastries
● Sweetened yogurt
● Cured meat
● Sausages
● Ice cream

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Conclusion

One of the most appealing aspects of the ketogenic diet is that it becomes easier to
maintain as time goes on. It sounds counter-intuitive: surely, it can’t be easier to miss
the deprivations you’ve been missing so much?

And yet, that is the truth. The reason is very simple and it has nothing, and everything,
to do with food. As we know, your mind holds the key to how you see yourself and how
you WANT to see yourself. Perhaps you have lost a few pounds since trying out the keto
diet. Cutting carbs, sugar, and processed foods works— you have already proved it.

You are ready to lose more weight, but wonder if you will be able to stick with the
regimen. Here are two final tricks: Start incorporating exercise or an activity into your
daily routine. It could be a stiff walk, a game of squash, a bike ride, or even taking the
pooch for a stroll. We want to get the body active.

Secondly, introduce intermittent fasting to your diet. Doing it correctly, intermittent

fasting also encourages ketosis. No need to rush this, but the idea is to ideally eat only in
an eight-hour window. In other words, we want the body to convert any fat reserves into
ketones and during the 16 continuous non-eating hours.

The reason for the activity and time-restricted eating is to bed down the keto diet’s good
work. Some of the hard yards had been done, now you need to give the body another
reason to burn fat. The feel-good factor is enough to keep you going and if you can
maintain this for at least 12 months, chances are you would unlock the Holy Grail of
health, nutrition and fitness, and the miracle of an optimal metabolism.

A healthy metabolism, the process that converts food into the energy we need, is the
source of our human well-being. For that reason, people who have achieved this
metabolic balance, rarely revert to old habits.

In fact, so effective is the “miracle of metabolism” that even when you break the routine
from time to time, no ill effects are suffered. More remarkably, your body has built up a
natural aversion to the damaging substances and habits of the modern diet. No longer
will you crave the foods dripping with sugar, salt, and fat that contribute to America’s
overweight epidemic.

Without exception, the consequences of obesity, illness, and mental health require
dietary interventions. It is comforting to know that the combination of Keto 2.0,
intermittent fasting, and exercise presents a near infallible and permanent solution to
overall health both inside and out.
References

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De Khors, N. (n.d.). Burst.

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International Food Information Council (IFIC) and U.S. Food and Drug Administration
(FDA)
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dditives-colors

Gotter, A (2020) Keto diet: Benefits and nutrients. Medical News Today.
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Henry, M. Burst. (n.d.)

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Henry, M. (n.d.) Burst.

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Kirsch, A. (n.d.) Burst.

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Miller, K. (2019) Keto 2.0 is here to make the low-carb diet way better for you.
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Mullens, A. (2021). Ketogenic diet for mental health: Come for the weight loss, stay for
the mental health benefits? Dietdoctor.com.
https://www.dietdoctor.com/low-carb/mental-health

Murphy, R. (2021) The biggest differences between the keto diet and the Mediterranean
diet. Insider.com https://www.insider.com/keto-diet-vs-mediterranean-diet-2019-2
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