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What Is The Difference Between Atkins Diet And Keto Diet

What You Can And Can’t Eat On The Atkins Diet

What is the Difference Between Keto and Atkins?

Like keto, Atkins focuses on lean protein, as well as healthy fats. Depending on the plan individuals follow, the plan emphasizes consuming protein at least three times per day in four to six ounce portions including meat, seafood, poultry and eggs, Piergeorge explains. Fats are encouraged, you want at least 3 tablespoons per day in the form of butter, mayonnaise, or olive or other vegetable oils, she adds.

Atkins-friendly foods:

Foods to avoid or limit on the Atkins diet:

  • Fruits
  • Whole grains
  • Eliminate processed foods, sugar, and refined grains like bread and pasta
  • Starchy veggies

The Keto Diet Requires Generous Portions Of Fat But The Atkins Diet Favors Protein

According to Amy Miskimon Goss, an assistant professor of nutrition sciences at the University of Alabama at Birmingham, the Atkins diet has traditionally recommended eating protein to subdue hunger, whereas a well-formulated ketogenic diet limits protein and uses fat to soothe a rumbling stomach instead.

Since the Atkins diet is more holistic, especially in its “maintenance” phase, there are no exact percentages for protein consumption.

The keto diet, on the other hand, is strict in its insistence upon high-fat consumption. In order to maintain ketosis, the keto diet requires dieters to consume a diet of mostly fats. In fact, you should be consuming about 60 to 75 percent of your daily calories from healthy fats found in foods like avocados, cheese, nuts, and full-fat yogurt.

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Low Carb Or Very Low Carb

While keto and Atkins are both low-carb diets, carb intakes can vary greatly between the two. But what does a low-carb diet actually mean? There is no exact definition for a low-carb diet or LCD, but generally it means consuming less than 30% of your daily calories from carbohydrates . on the other hand, a very low-carb diet or vlcd usually refers to eating only 5-10% calories from carbs .< p>

Keto and Atkins are both below the USDAs current health recommendations for carbohydrates , but is one more restrictive than the other?

Keto Vs Atkins: Which Is Better

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While both diets focus on being low-carb, its still important to remember that you never want to cut out carbs completely, as this can lead to micronutrient deficiencies.

The ketogenic diet is far more precise in what and how much you eat to change your bodys metabolism and how it uses energy. While it can be a hassle to keep track of food and ketone levels, the positive and healthy results are plentiful and worth it.

The Atkins diet is more easy to follow, but comes with some health risks without the same health benefits of the more strict keto diet.

So which is better for your overall health and lifestyle?

Answer: The keto diet wins this battle and has emerged as a more preferred method for losing weight and staying healthy.

Peter VanNewhyzen

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An Overview Of How The Atkins Diet Works

The Atkins diet was introduced in 1972 by a cardiologist named Robert Atkins, and its been popular on and off since, Dolinski says. The original version of the diet has four phases. The introductory phase of the diet kicks it off with by far the most restrictive rules.

Protein and fat are fair game on Atkins, but carbs are strictly limited to between 20 and 25 grams of net carbs during the introductory phase. Those carbs come from nuts, seeds, veggies, and cheese. Having only that amount of carbohydrates can result in your body going into ketosis, Dolinski says. Youll stay in this phase until youre about 15 pounds away from your goal weight.

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Phase two increases the carb allotment to 25 to 50 g, adding in foods like blueberries, cottage cheese, and yogurt. Youll stay here until youre about 10 lb away from your goal.

During the third phase, youll increase to between 50 and 80 g of net carbs as you try to find that perfect balance how many carbs can you eat before the weight loss stalls? It is done slowly, realistically, with some trial and error to see what amount of carbohydrates can be consumed again without causing any weight gain, says Michelle Jaelin, RD, a Hamilton, Ontariobased blogger at

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Health Benefits And Side Effects Of The Atkins Diet

Just like keto, there are potential health benefits of the Atkins diet, as well as side effect you should be aware of before you try it.

Health benefits of Atkins:

  • You may lose weight while following a low-carb diet and eating more protein and fat.
  • It may help lower your blood sugar as well.
  • You have some flexibility with the amount of carbs you can consumeyoull be able to eat fruits, veggies, and whole grains, in moderation, so your fiber intake might be higher than it would be with keto.

Cons of Atkins:

  • It may help you lose weight and lower your blood sugar in the beginning, but might not be sustainable in the long run.
  • You still may have nutritional deficiencies, like you might with keto, in the form of fiber, B vitamins, antioxidants, and even calcium, if youre not eating much dairy on the diet.
  • If youre following along with Atkins strictly and buying their products , it can get expensive.
  • Its easy to eat tons of saturated fat when youre allowed a higher fat diet, which is the opposite of whats healthy in terms of fat intake.

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High Protein Higher Fat

Each is a high-protein diet, so people often focus on the fact that they include a lot of meat, but focusing on that is actually shortsighted, and even a major misconception.

Both the keto diet and the Atkins diet are actually centered on consuming fat.

The two diets actually do have a lot in common and overlap in some stages, says dietitian Kristen Mancinelli, M.S., R.D.N., who specializes in low-carb diets.

Choose Keto For Effectiveness

Keto Diet vs Atkin’s Diet What’s The Difference
  • As for effectiveness, keto might be most effective since it is the most rigid, and backed by research for its proven ability to support weight-loss.
  • The challenge of course, is that if offers less flexibility than Atkins or general low-carb which makes it much harder to stick to.

So, it depends on the individual. Low-carb might be more effective if you are able to sustain it long term due to the flexibility.

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What Is The Paleo Diet

The paleo diet calls for followers to go back to the way people were eating during the Paleolithic era, 2.6 million years ago, which is basically eating like a hunter-gatherer.

Paleo focuses mostly on a high-protein diet with a lot of vegetables and fruit. Unlike keto and Atkins, this diet doesn’t aim to be low-carb, it just is because of the food it cuts out, including grains, dairy, legumes and refined and processed foods.

While keto doesn’t discriminate between what types of fats you should consume, the paleo diet advises dieters to avoid certain types of oils and trans fats. And though you can eat all the peanut butter you want on a keto diet, the paleo diet cuts out peanut butter because technically peanuts are classified as legumes.

The main focus of paleo is to get people to go back to eating like our hunter-gatherer ancestors.

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Keto Vs Atkins: Key Diet Differences

To help us figure out which diet may better for you, lets begin by defining the major characteristics that set them apart from each other.

Here is a simple chart the illustrates their key differences and similarities:

Important Note: There are many different variations of the keto diet and the Atkins diet. For the purposes of this article, we will be contrasting a standard keto diet with a standard Atkins diet . If you need a quick refresher on what I mean by standard keto diet and standard Atkins diet, please use the above chart and previous sections for reference.We can use this chart to help us determine what advantages each diet may have over the other in different contexts. Lets start by exploring the research regarding the primary reason why most people follow these diets: weight loss.

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Side Effects And Risks

Any diet that involves ketosis can cause adverse effects, such as keto breath, keto skin rashes, and keto flu. Staying in a state of ketosis for long periods can be harmful.

Also, people following either diet can develop nutrient deficiencies due to food restrictions. For many people, carbohydrate sources are also key sources of fiber. When reducing carbohydrates, people should be sure to get enough daily fiber from other sources, such as vegetables.

In addition, these diets may increase the risk of deficiencies in electrolytes and many water-soluble nutrients that come from fruits and vegetables.

Finally, ketosis may help burn fat, but it may also burn muscle to use for energy. Following a very low carb diet can result in a loss of muscle mass.

The Difference Between The Atkins And Ketogenic Diets

Top differences between ketogenic and atkins

Categorized under Diet & Fitness,Health | The Difference Between the Atkins and Ketogenic Diets

Low-carb diets are nothing new. Science has shown that eating too many carbohydrates, particularly simple and refined ones, is one of the leading causes of excessive weight gain.

Two of the most popular low-carb diets today are the Atkins and ketogenic diets. Apart from being low in carbohydrates, these two regimens share many similarities, but they are not the same. Heres a closer look at the Atkins and ketogenic diets.

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A Look At The Differences Between Keto And Atkins

One key difference between the keto diet and Atkins is the amount of protein youre allowed to take in. Theres no cap on Atkins, while keto limits protein to about 20 percent of your daily calories.

The other big difference is that keto centers on the body being in ketosis during the entire period of the diet, while ketosis plays a role only during phase one and possibly two of Atkins. On Atkins, you eventually reintroduce carbs, but on keto, carbs are always limited.

That means Atkins may be more sustainable in the long run because its not quite as restrictive and doesnt require you to make sure your body remains in ketosis. Plus, on Atkins, you can eventually add back nutritious foods like quinoa, oatmeal, and fruit, the Atkins website notes.

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Keto Vs Atkins In Summary

The Atkins Diet is definitely less restrictive than the Keto Diet. However, you do have to be pretty organized to ensure you follow the phases of this diet properly. In addition, you have to remember that it is more about weight loss and less about aiding health.

Final Thoughts So, there we have it you can now see what the key differences are when it comes to the Ketogenic VS Atkins Diet. While both diets focus on a reduction of carbohydrates, the Atkins does offer a little more leeway than the Keto. However, if your aim is to improve your overall health in addition to losing weight, the Keto Diet is definitely the ones to focus on.

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Top Keto Diet Mistakes And How To Avoid Them

Atkins is a type of ketogenic diet, which adheres to a nutrition plan thats high in fats and low in carbs. The goal of a keto diet is to achieve ketosisa metabolic state which means that your body is burning stored fat for fuel instead of carbohydrates and sugar. Keto diets are thought to help speed up the weight loss process and stave off cravings at the same time. Originally, the classic ketogenic diet was developed by physicians to treat epilepsy. Classic keto is considered very restrictive and typically only done under strict medical supervision.

Today, many people thrive on keto diets similar to Atkins. Here are the top five keto mistakesand how we can help you avoid them.

1. Going no-carb instead of low-carb

Many beginning keto dieters jump in too quickly, eliminating all carbs completely and consumingonly fat and proteinwithout doing the necessary research. Unfortunately, radically overhaulingyour diet in such a manner can lead to falling off the low-carb wagon and binge-eating yourfavorite high-carb, processed junk food. Our advice: start slow to avoid this common ketomistake. Atkins sets you up for success with plans personalized to your lifestyle, as well as anincredible library of recipes.

2. Eating too much protein

What They Have In Common: High Protein Higher Fat

Differences Between Atkins and Keto Diets Explained

Each is a high-protein diet, so people often focus on the fact that they include a lot of meat, but focusing on that is actually shortsighted, and even a major misconception.

Both the keto diet and the Atkins diet are actually centered on consuming fat.

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This well-reviewed keto cookbook is handy to have in your kitchen, even if you don’t strictly adhere to any diet.

The two diets actually do have a lot in common and overlap in some stages, says dietitian Kristen Mancinelli, M.S., R.D.N., who specializes in low-carb diets.

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Keto Vs Atkins: Short

Weight loss is worthless if you worsen your health in the process. Unfortunately, it will be difficult to directly compare the health effects of each diet because the research on the Atkins diet is lacking.

However, if we use our simplified description of the Atkins diet as being a short-term keto diet followed by a long-term non-keto low carb diet , we can better understand and decipher what these diets can do to our health and what may be a better option for you.

Lets start by summarizing the current data on low-carb diets and how they affect different health conditions and biomarkers of health. Some of the most well-studied and well-known biomarkers are triglycerides, cholesterol, blood sugar, A1c, and blood pressure, and all of them have been found to improve significantly as a result of cutting the carbs .

Research also indicates that low carb diets can help people with the following conditions:

Since the first phase of the Atkins diet restricts net carbs lower than the keto diet, it will usually result in nutritional ketosis as well. This means that the Atkins induction phase will provide you with the same benefits as the keto diet until you start adding carbs back in.

Also worth noting is that a great deal of research has been done on the modified Atkins diet for epilepsy, yielding almost identical results to the keto diet. This is because the modified Atkins diet restricts carb lower than standard keto and does not transition to higher carb phases.

Health Benefits Of Keto And Atkins

While the Atkins Diet was created specifically for weight loss, the ketogenic diet was developed in the 1920s as a treatment for epilepsy by inducing ketosis to reduce seizure episodes. But recent research suggests that both the ketogenic and Atkins diets may provide health benefits such as weight loss, improved blood sugar, better heart health, and even reduced risk of cancer and neurodegenerative diseases.

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What Is The Keto Diet

Created nearly a century ago as a treatment for epilepsy and to provide an alternative to fastingwhich was much less mainstreamthe keto diet is based on the premise of drastically reducing your carb intake so the body will move into a metabolic state called ketosis.

Being in ketosis is the goal of the keto diet because it allows your body to burn fat for energy.

This diet can be challenging for newcomers as it requires close monitoring and measuring of foods to ensure the body is getting the right balance of micronutrients and macronutrients to stay healthy and maintain ketosis.

What Is An Atkins Diet

Difference between Keto and Atkins

Atkins diet is a diet approach first proposed by Robert Atkins. This is also a low-carbohydrate diet based on the idea that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods high in carbohydrates. This diet has four phases:

Phase 1: This phase includes extremely low carbs, preferably 20-25g carbs/daily for about 2 weeks. This kick-starts the weight loss

Phase 2: This includes moderate carbs . You can slowly reintroduce more low-carb vegetables and a small amount of fruits and nuts to the diet.

Phase 3: This includes taking in 50-80g carbs daily. This liberal intake of cabs slows down weight loss as you are reaching your goal weight.

Phase 4: This is a maintenance phase. In this phase, you can take in as many healthy carbs as your body can tolerate without regaining weight.

Figure 02: There is no limit to protein intake in an Atkins diet

During the first two phases of the diet, you have to avoid all starchy and sugary food. But in the latter phases, you can go back to eating healthy carbs.

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