What is main difference between Keto diet and Atkins diet? A Comparison guide
The Ketogenic diet, also known as the keto diet, is a popular diet that is high in dietary fat, high in protein, and low in carbohydrates. It is also known as the low-carbohydrate, high-fat (LCHF) diet. Keto diet is not so old concept. Atkins Diet is a high-protein, high-fat, low-carbohydrate weight-loss diet popularized by Dr. Robert C. Atkins that allows for unrestricted amounts of meat, cheese and eggs while severely restricting carbohydrates. Check out in this blog What is the main difference between Keto Diet and Atkins Diet? A comparison guide.
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- The Keto diet requires that you be on an extremely low carb diet for the entire duration of your diet. However, the Atkins diet only requires a strict carbohydrate limit for its first four steps.
- Although dieters need to consume healthy fat to support ketosis in the keto diet, the Atkins diet limits fat and promotes protein consumption instead.
- The Atkins Diet has no concerns about processed foods, but the keto diet prefers whole, fresh foods.
When people talk about low carb diets, they are talking about Keto diet or Atkins diet.
As two of the most well-known low-carb diets, they are very similar: they both reduce carbohydrate intake – things like cookies and donuts, but are also found in grains and some of the fruits and vegetables they eat.
But this is where the similarities end.
To help you decide which plan might be better for you, here’s what you’ll need to know about the differences between Keto and Atkins.
What is a Keto diet?
The keto diet (or more formally the ketogenic diet) is a low-carb, high-fat eating plan.
It was first developed in the 1920s to treat epilepsy, but has recently been seen as a diet plan that helps people lose weight, burn more calories, reduce appetite, and obesity-related illnesses such as type 2 diabetes.
A “typical” keto plan contains 75% fat, 20% protein and 5% carbohydrate.
The main goal of the keto diet is to prevent your body from relying on carbohydrates as the main source of energy that puts your body in ketosis. Ketosis occurs when your metabolism shifts and your body burns fat instead of glucose as its primary source of energy.
To achieve and maintain this condition, people limit their net carbohydrate intake (measured as total carbohydrate minus fiber) to 20–50 grams per day the lower the better.
What does that day mean day to day? First, a very restrictive diet.
For example, a banana contains 27 grams of carbohydrate, a cup of cooked quinoa 39 grams and a cup of milk add 12 grams.
But with the right attitude, people following the keto diet can find ways to feel less hungry and full by eating lots of fatty fish, eggs, dairy products, meat, butter, oil and low-carb vegetables such as broccoli and spinach.
Ketogenic Diet V/s Traditional American Diet
|Ketogenic Diet||Traditional American Diet|
|Fat 75 %||Fat 33 %|
|Protein 20 %||Protein 16 %|
|Carbs 5 %||Carbs 51 %|
What is the Atkins Diet?
Similar to the keto diet, the Atkins diet promotes weight loss through a low carbohydrate diet.
The Atkins Diet was first conceived in the 1960s, but was a commercial success in the United States in the early 2000s.
Since then, the Atkins Diet has expanded to include various nutrition plans. “Classic” and the most popular version of the diet, now known as Atkins 20, begins the plan by allowing 20 grams of pure carbohydrate per day.
Regardless of the version, the plan is broken into four distinct stages, with the idea of gradually adding carbohydrates back into your diet.
Here’s what these steps look like for Atkins 20:
Phase 1 (Induction)
The plan begins with a dramatic reduction in carbohydrate consumption to only 20 grams of pure carbohydrate per day. You will remain in this phase until you are 15 pounds away from your target weight.
Phase 2 (Losing Weight)
During this phase you can gradually start adding more carbohydrates to your diet. Your daily carb intake can increase by 5 grams per week (maximum 40 grams per week) until you are about 10 pounds away from your goal.
Phase 3 (Wait)
During this fine tuning phase, you can increase 10 grams per week (maximum 100 grams) per week for the purpose of establishing long-term eating habits and what works for you. .
Phase 4 (Maintenance)
In the final phase, there are relatively few food restrictions with the goal of consuming 80 and 100 grams per day. As you start gaining weight, the company recommends reducing your carbohydrate intake by 10 grams at a time.
Also Read Top and Best Keto Friendly Drinks
The main difference between the Keto Diet and Atkins Diet
Both the ketogenic diet and the Atkins diet reduce carbohydrates and promote weight loss, but this is about all that is common. If you are wondering which plan is best for you, here are important differences.
The keto diet contains total carbohydrates, while the Atkins diet increases them in stages.
As already mentioned, the composition of a specific keto diet, which is given or taken depending on the individual, consists of about 75% fat, 20% protein and only 5% carbohydrates.
For someone who is consuming 2,000 calories a day, that means not to eat more than 50 grams of carbohydrates in a day and sometimes as little as 20 grams. This enables the body to get ketosis and by a ketogenic diet you have to stay in this state of fat burning for a long time.
The Atkins diet, on the other hand, induces ketosis, but only in phase one and sometimes in phase two. When you regain carbohydrates in your diet, you will eventually rule out ketosis. This difference suggests that the Atkins diet is not as restrictive as the keto diet.
Also Read Best High Fibre Diet Tips and Benefits
The Keto diet requires generous servings of fat, but Atkins prefers dietary protein
According to Amy Miskamon Gose, an assistant professor of nutrition at the University of Alabama at Birmingham, the Atkins diet has traditionally recommended saturated appetites to eat protein, while a well-formulated ketogenic diet limits protein and instead of keeping one uses fat to calm the growing stomach.
Since the Atkins diet is more holistic, especially in the “maintenance phase”, there are no exact percentages for protein consumption.
The Keto diet, on the other hand, strictly emphasizes high fat consumption. To maintain ketosis, diets on the keto diet should primarily consume fat.
In fact, you should get about 60 to 75 percent of your daily calories from healthy fats, such as avocados, cheese, nuts, and full-fat yogurt.
Keto promotes whole foods, but Atkins does not promotes it
Gose suggests that a ketogenic diet should also be based on whole foods. This means eating whole grains instead of refined grains, unprocessed foods instead of canned goods or packaging, and staying away from stereotypes.
However, the Atkins diet does not have these limitations. Diet company Atkins encourages people to eat Atkins branded bars, shakes, and other packaged foods specifically designed to support lifestyle choices.
Also Read Keto Diet Details and Plan for Beginners
With both Atkins and Keto, you need to keep an eye on your diet and focus on nutritious foods to get anything high in calories and carbohydrates.
While either diet may be restrictive for some, the main reason is the benefits of reducing carbohydrate intake, even if moderately. Both diets can reduce weight and improve cholesterol, blood pressure and blood sugar.
However, if you are seriously thinking about trying any of these diets, it is highly recommended that you consult a doctor or nutritionist.
Gos says that it can be difficult to maintain a keto diet without the help of a doctor or nutritionist, and also dangerous. According to the Merck Handbook, a popular resource for health professionals, consuming less than 100 grams of carbohydrates per day causes ketosis to produce keto acid in the body.
In small amounts, keto acids do not harm the body, but when the body suffers from ketosis, acids can cause side effects ranging from nausea and fatigue to dizziness and abnormal heart rhythms.
It is important that patients with chronic conditions, especially diabetes or hypertension, who are taking the medication consult their physician before starting the keto diet, as medication adjustments will be required.
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