fitness diet
Keto Diet Versus Atkins: What is The Difference
Here is your complete guide to keto diet versus atkins
Introduction to Keto Diet Versus Atkins
The ketogenic diet, commonly known as the keto diet, and the Atkins diet are both low-carb, high-fat diets that have been popular for weight loss and overall health improvement. However, there are few key differences between the two. So what you need to know about keto diet vs atkins? What is the difference between keto diet vs atkins? Why keto diet vs atkins is important to know? Here is your complete guide to keto diet vs atkins.
The keto diet is a high-fat, moderate-protein, and very low-carb diet. The goal is to get the majority of daily calories from fat, with a ratio of approximately 70% fat, 25% protein, and 5% carbs. This ratio shifts the body into a state of ketosis, where it begins to burn fat for fuel instead of carbohydrates.
The Atkins diet, on the other hand, is divided into four phases: the induction phase, ongoing weight loss, pre-maintenance, and lifetime maintenance. The induction phase is the most restrictive and low-carb, similar to the keto diet.
However, as the diet progresses through the phases, the amount of carbs allowed increases. The goal of the Atkins diet is to find the optimal balance of carbs, protein, and fat that will allow the individual to maintain their weight loss.
Both diets aim to help individuals lose weight by reducing carbohydrate intake, which can lead to decreased insulin levels and increased fat burning. However, the keto diet is more restrictive in terms of carb intake, with a daily limit of around 50 grams, while the Atkins diet allows for a bit more flexibility with carbs as the diet progresses.
One potential advantage of the keto diet is that it may have greater benefits for certain medical conditions, such as epilepsy, diabetes, and certain types of cancer. However, it’s important to note that the keto diet is not suitable for everyone and should be done under the guidance of a healthcare professional.
The Atkins diet, on the other hand, is considered a safe and effective diet for weight loss, but it may be less effective in the long term. Studies show that people tend to regain lost weight after stopping the diet.
In conclusion, both the keto diet and the Atkins diet are low-carb, high-fat diets that can help with weight loss. However, the keto diet is more restrictive in terms of carbohydrate intake and may have specific health benefits.
The Atkins diet has more flexibility in terms of carb intake and is considered a safe and effective diet for weight loss, but the long term effectiveness is less proven. It’s important to consult a healthcare professional before starting either diet.
The Atkins diet
The Atkins diet is one of the most well-known diets worldwide. It’s a low carb, moderate protein, high fat diet.
Though Atkins has evolved to offer a variety of plans, the original version (now known as Atkins 20) remains the most popular. It is divided into four phases based on your daily allowance of net carbs (total carbs minus fiber and sugar alcohols):
Phase 1: (Induction): This phase allows for 20-25 grams (g) of net carbs per day until you are 15 pounds (lb) or 7 kilograms (kg) away from your goal weight.
Phase 2: During this phase, you consume 25-50 g of net carbs per day until you are 10 lb (5 kg) away from your goal weight.
Phase 3: Your net carb allowance is increased to 50-80 g per day until you reach your goal weight and maintain it for one month.
Phase 4: In the final phase, you consume 80-100 g of net carbs per day to maintain your weight.
As you approach your goal weight and progress through these phases, your daily net carb allowance increases, allowing you to eat a wider variety of foods.
Even during Phase 4, which allows for up to 100 g of net carbs per day, you consume significantly fewer carbs than most people do.
Most Americans get about half of their daily calories from carbs, which equates to about 250 g of carbs if you eat 2,000 calories per day.
The keto diet
The keto diet, also known as the ketogenic diet, is a low-carb, moderate-protein, high-fat diet.
It was initially used to treat children who had seizures, but researchers discovered that it may also benefit other people.
The goal of the keto diet is to get your body into a metabolic state known as ketosis, in which it uses fat as its primary energy source rather than sugar from carbs.
In ketosis, your body runs on ketones, which are compounds formed during the breakdown of fat from your food or fat stored in your body.
Most people need to limit their total carb intake to 20-50 g per day in order to achieve and maintain ketosis. Following the keto diet typically entails consuming less than 5% of calories from carbs, 10-30% from protein, and 65-90% from fat.
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Differences and similarities
Keto and Atkins have some similarities but also significant differences.
Similarities
In some ways, Atkins and keto are similar because they are both low carb diets.
In fact, the Atkins diet’s Phase 1 (Induction) is similar to the keto diet in that it restricts net carbs to 25 g per day. This will most likely induce ketosis and cause your body to begin burning fat as its primary fuel source.
Phase 2 of the Atkins diet recommends 25-50 g of carbohydrate per day, which may be low enough for many people to enter ketosis.
Then, by reducing the number of calories you consume, both diets may result in weight loss. Many high carb foods, especially those containing refined carbs like sweets, chips, and sugary drinks, are high in calories and may contribute to weight gain.
Both Atkins and keto require you to avoid these high-calorie, carb-rich foods, making it easier to cut calories and lose weight.
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Differences
There are also differences between Atkins and keto.
While the keto diet is a moderate protein approach, with approximately 20% of calories coming from protein, the Atkins diet allows for up to 30% of calories coming from protein, depending on the phase.
Then, the goal of the keto diet is to keep your body in ketosis by limiting your carb intake to an absolute minimum.
The Atkins diet, on the other hand, gradually increases your carb intake, eventually kicking your body out of ketosis.
Because of the flexible carb limit, Atkins allows for a broader range of foods, including more fruits and vegetables and even some grains.
Overall, the Atkins diet is a less restrictive approach because it does not require you to monitor ketones or adhere to specific macronutrient targets in order to stay in ketosis.