Atkins vs. Keto: How They Compare and Differ

Atkins vs. Keto: How They Compare and Differ

If you're looking for an effective diet  for weight loss, the words "keto" and "Atkins" are bound to pop up in the search results. Both have well-deserved reputations for being weight loss friendly and good for your overall health. The bottom line of both diets is low carb and lower insulin respectively. But despite being very similar, there is much more. Read on for your place on the “ketogenic versus Atkins diet.”

What is Atkins?

Not having a weight loss goal is the reason  our body starves vital nutrients and vitamins to the point of starvation. You can feel full and satisfied while losing weight. And that's the first thing  you need to know about the Atkins diet.

 

There are two types: Atkins 20 and Atkins 40. The former is the original  and useful if you plan to lose more than 40 pounds, while the latter is less rigorous and effective if you want to lose 40 pounds or more down.

History behind it

Everything has a story. This is the Atkins diet recommended by a doctor. In the 1960s, Dr. Robert Coleman Atkins published a book in which he explained that a low-carbohydrate diet can be more effective than any low-fat diet. The book has been widely acclaimed and studied for many years.

How does it work?

Both Atkins diet plans get you started with a moderate amount of carbohydrates (20 grams in the "20" case  and 40 grams in the Atkins 40), which you're allowed to increase throughout the process.

When you start eating fewer carbs, your insulin levels drop and your body starts using fat for fuel instead of sugar. This reduces fat storage space, so you lose weight much faster.

 

Regarding carbohydrates, the "20" diet was initially divided into 4 phases:

Phase 1

Carbohydrates of 20–25g (nuts and seeds, green veggies like broccoli, celery, cucumbers, green beans).

First one to two weeks.

Phase 2

Carbohydrates of 25–50g (nuts, seeds, green veggies, tomatoes, legumes, berries, melon, milk and yogurt, cottage cheese).

Duration: Until you are 10 pounds over your goal weight.

Phase 3

Carbohydrates of 50–80g (nuts, seeds, green veggies, tomatoes, legumes, berries, milk and yogurt, cottage cheese, fruit, starchy vegetables, whole grains).

Duration: Until you attain your desired weight.

Phase 4

Carbohydrates of 80–100g (same as during the third Phase).

Time frame: You can stay in this phase as long as you like, preferably forever, to keep your weight where you left it after Phase 3.

You may also eat healthy fats and protein at each meal (including fish, poultry, meat, eggs, and dairy products).

Sugars (including honey and sweeteners), refined oils, trans fats, all forms of processed food, and alcohol should all be avoided at all costs.

Atkins 40

It's a bit like the "20" plan. The difference is that in the initial diet, you gradually add in more different types of carbs, which makes it more flexible. And in moderation, you can eat all sorts of healthy carbs from the get-go while increasing your carb intake. You start by eating 40 grams of  carbs per day. When you are only 10 pounds away from your goal, you are allowed to add 10 grams per week. But remember that the total amount of carbohydrates should never exceed 100 grams.

What is keto?

Unlike Atkins, the keto (or ketogenic) diet allows for virtually no carbs  as long as you stick to it. In short, it's a low-fat, low-carb diet with just the right amount of protein.

One of the goals of the keto diet is to boost metabolism. This makes it easier for your body to replace burning sugar with fat burning. As a result, you lose weight faster.

History behind it

The ketogenic diet was introduced  in the 1920s as a cure for epilepsy in children. It was later discovered  that a low-carbohydrate diet induces ketosis - a metabolic state in which the body burns fat at an extremely high rate.

How does it work?

Here, you get 5-10% of your energy from carbohydrates, 20-30% from proteins, and the remaining 65-80% from fats.

Your body can't obtain enough sugar when you follow a low-carb diet. When our body doesn't have enough sugar to convert to energy, it turns to fat. After that, your liver turns fat into ketones, an acid that your body uses later as fuel. Compared to carbohydrates, ketones are thought to be a more sustainable energy source. Ketosis also benefits your brain function and lowers your risk of heart disease.

Ones ketogenic diet need to consist of:

1. Broccoli, spinach, kale, cauliflower, and asparagus are low-carb vegetables.
2. Herring, hamburger, salmon, caviar, sardines, and mackerel are examples of fatty fish and meat.
3. Whole milk, Greek yogurt, and cheeses are full-fat dairy products.
4. Blueberries, raspberries, and melons are among the berries and fruit.
5. Olive and sesame oil, avocado and coconut oil, butter are examples of healthy fats.

What keto and Atkins have in common

1. They reduce blood sugar levels and burn fat for energy.
2. Consume relatively few carbohydrates.
3. Both diets' major objective is to assist you in losing weight and keeping it off.
4. You continue to consume enough protein and fat to satisfy your body.
5. The two forbid you from consuming refined and processed foods.

What is the difference between keto and Atkins?

It seems that the keto diet is similar to the Atkins diet. But let's take a closer look:

1. Although weight loss is the main goal of both diets, keto is a little more aggressive than Atkins and yields quicker results. All because eating a ketogenic diet involves eating the same number of carbs each day.
2. Atkins keeps more of those for later in the meanwhile. Protein and fat are not restricted in any diet. But in the keto diet, fat makes up the majority of your calories. Protein and fat are added in equal proportions when following the Atkins diet.
3. If we talk about the keto diet, eventually your body will run on ketones and fat. Your body can enter nutritional ketosis when following the Atkins diet, but only in the beginning. Simply consume more protein if you don't want this to happen.

Which one is better for me?

When it comes to weight loss, the keto diet will prevail. It also keeps your weight stable in the long run if you stick with it. Many believe this is because keto is more carb-friendly than Atkins.

 

Although the keto diet is more effective for weight loss, it's also a real challenge to follow because the amount of carbs you're allowed to eat is so low. Few can find the strength within themselves to give up  so many foods for the sake of it.

The Atkins Diet is less rigid, so it can be a good alternative if you're looking to lose weight. If we talk about other goals, keto has additional long-term benefits for your health. It can  help stop cancer cell growth, improve your mental health, and prevent or reverse type 2 diabetes.

 

It all depends on three factors influencing the decision. your: your body composition, your health  goals that you are pursuing. You have to remember that changing your diet is  serious business and not necessarily what your body needs right now. So it's best to consult  your healthcare provider before deciding to try either regimen. 

If you try a low-carb diet  and then decide it's not for you, remember that going back takes time. Don't rush to increase your carb intake. Especially when you move away from the keto diet. Going back to a high-carb diet overnight leads to insulin spikes  and weight gain due to all the sugar your body can no longer use. What you need to do is gradually increase the amount of carbs in each serving.