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What Is The Difference Between Keto And Atkins

Fat Protein And Carb Counts

What is the Difference Between Keto and Atkins?

The high-fat keto diet calls for around 110 to 170 grams of fat and 65 to 110 grams of protein per day as part of an 1,800-calorie daily diet. Carb counts are usually kept at around 20 to 50 grams for reference, one piece of whole-wheat bread has about 22 grams of carbohydrates, and a 1/2 cup serving of chickpeas has 20 grams.

During the induction phase of the Atkins diet, the recommendations are for around 105 to 140 grams of fat and around 110 to 155 grams of protein as part of an 1,800-calorie daily diet. In the diet’s maintenance phase, the protein recommendation remains the same, but the recommended amount of fat drops to 85 to 115 grams. The recommended amount of carbs is about 20 to 45 grams during induction and 60 to 130 grams in maintenance.

Which Diet Is Better

Whether the keto or Atkins diet is better depends on various factors unique to each individual. Looking at the pros and cons of each diet may help you decide which one is better suited for your needs and lifestyle.

Women’s Health suggests keto is a great option for anyone looking to lose weight and lower blood sugar. It also emphasizes the consumption of healthy fats, which can benefit the brain, skin, and heart. However, the diet may be hard to stick to for some as the number of carbohydrates permitted is very low. Since it counts the carbs found in fruits and vegetables, you may struggle with a lack of fiber and nutrients in your diet.

Like the keto diet, Atkins often leads to weight loss and lower blood sugar, especially in the beginning phases . Dieters can also enjoy more variety in their diet, especially as they progress through the phases. A few cons to this diet are that some people find it hard to sustain, end up eating too many unhealthy fats, and experience nutritional deficiencies.

If you’re looking for a low-carb diet and have cleared this possibility with your doctor, choosing between keto and Atkins essentially boils down to personal preference and the ability to follow a restrictive diet . Ultimately, anyone needing more flexibility in their diet should go with Atkins over keto.

Atkins Vs Keto: Low Carb Diet Approaches

From Silicon Valley entrepreneurs to stay-at-home moms, people are claiming the Ketogenic Diet helps them maintain focus, increase energy and lose weight. There are keto cookbooks, keto diet books and keto products. This may seem like the latest, greatest diet, but the science behind keto, which is inherently a very low carb diet, has been around for quite some time.

Ketogenic diets were first used by physicians in the 1920s as a treatment for epilepsy. Dr. Atkins introduced the concept of ketosis to the general public in 1972 in his first book, Dr. Atkins Diet Revolution. In simple terms, restrict your carbohydrates, and your body starts to burn fat as fuel. When your body goes into ketosis, your liver produces ketones, which provide an alternate fuel source for the brain, have anti-inflammatory activities and act as a mild appetite suppressant.

To help you choose between Keto Diet vs Atkins, let’s take a look at each diet and examine which one is better. The first question we may ask is What is the difference between the Keto Diet and Atkins? While both Atkins and Keto activate your bodys fat-burning metabolism by restricting carbs, on a standard keto diet, 75% to 90% of your daily calories come from fat, 5% to 20% come from protein and less than 5% come from carbs. Unless you are trying to control seizures, this high level of fat consumption may not be necessary. This is why Keto can be confusing, because there are so many definitions and philosophies.

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Perfect Keto Test Strips

These are ketone test strips from Perfect Keto, one of the most popular keto product manufacturers. A bottle contains 100 professional-grade urine test strips that you can use to measure your ketone levels.

To use, pee on the strip or dip it in a container with your urine. Shake off excess urine and observe the color change. Within 40-60 seconds, the strip will change color to indicate your ketone levels.

Compare the resulting color with the color chart provided by Perfect Keto to see how high or low your ketone levels are. This strip can be used for both keto and the Atkins diet.

Besides letting you know when your body has reached ketosis, you can also use these test strips to identify the foods that disrupt ketosis in your body.

Good Carbs Vs Bad Carbs

Atkins Vs. Ketogenic Diet: What

Difference between atkins and keto you see, nowadays, we eat a lot of refined carbohydrates. These are carbs that have been isolated from their natural plant source and are left in their pure form.

Pastries and breads that use white flour as well as good old sugar are examples of refined carbs.

These carbs are very quickly absorbed into the blood causing a spike in blood glucose levels. This rapid spike isn’t harmful once in a while, but over time, it can develop into a chronic resistance to the hormone insulin.

Insulin controls blood glucose and is also responsible for managing how carbs and fat are stored in the body.

When it doesnt get to work properly due to resistance, it quickly leads to excess blood glucose and body fat storage.

What you want to get if carbs are on the menu is good carbs from whole, fiber rich foods. This means unrefined carbs that come with everything else their source provides, but mainly the fiber.

Fiber balances and moderates the absorption of sugar into the blood. This helps maintain healthy insulin function and is why such carbs are considered healthier than refined carbs.

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Who Should Avoid Keto Or Atkins

The Keto and Atkins diets have many health benefits. However, they are not meant for everyone. Ana Reisdorf, RD, says, I would not recommend either diet for anyone with a history of disordered eating, heart disease, or liver/kidney disease. I would recommend that people with diabetes tread cautiously with this diet, especially if they are taking insulin.

Difference Between Keto And Atkins

Ketogenic diet and Atkins diet are similar to each other. But have some differences as well. The main difference is that the ketogenic diet has a moderate-approach to protein with about 201% calories.

But in Atkins diet it depends upon the phases and the minimum calories from the protein is around 30%. There are four phases in the Atkins diet and you will gradually increase the intake of carbs after each phase.

This will disturb your ketosis mode. But in a ketogenic diet, you will follow a low-carb diet from the initial phase to the end so your body will be driven into ketosis mode.

Both keto diet and Atkins diet have their own benefits and downsides. Both of them are low-carb diets and have a significant effect on weight loss and diabetes management.

The ketogenic diet is more restrictive than that of Atkins. So if youre having any serious medical condition or are under any treatment, then you must seek medical advice from your physician before following both the keto diet and Atkins diet.

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Who Keto Might Be Right For

Well, if youre trying to lose weight and have tried many other avenues to do so, eating keto may be effective. If youre diabetic or pre-diabetic, it may also help lower your blood sugar since youre cutting out all that sugar.

And, Rizzo adds, it could be a fit for some athletes, too. Certain elements of the keto diet, like the emphasis on healthy fats and protein, is a good recommendation for active individuals who put a lot of wear and tear on their muscles and need more calories, Rizzo says. You have to make sure the fats you choose are healthy, omega-3-rich fats instead of saturated fats, and that you’re choosing lean sources of protein.

Remember that before making a major lifestyle change, though, its best to check it out with your medical professional first. You dont want to end up feeling worse after making this dietary switch instead of better.

Similarities Between The Ketogenic Diet And The Atkins Diet

The Difference Between Keto And Atkins Dr. Eric Westman [Live Talk]

Will you lose weight on a low-carb diet like these? Most likely you will, if you follow them strictly.

Dolinski suspects youll mainly lose water weight in the beginning because carbs retain water. She suspects youll gain a lot of that back once you start eating normally again. A study published in November 2014 in Circulation: Cardiovascular Quality and Outcomes found that after one year, people who followed Atkins lost a modest amount of weight , though some of the weight was regained by the end of year two.

You dont have to count your calories on Atkins or keto. But you do need to track the number of carbs you take in. On keto, you also need to make sure youre hitting the right percentages of calories coming from fat and protein.

As for which diet is easier to follow, Jaelin says it depends on the person and his or her eating habits before starting the diet. Neither one will be easy, though, because low-carb diets can lead to dizziness, nutritional deficiencies, and mental and physical fatigue, Dolinski says. U.S. News & World Report puts the Atkins diets easy to follow score at 1.8 out of 5 and ketos at 1.4.

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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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What Is The Difference Between The Keto Diet And The Atkins Diet

They’re both low-carb and high-fat diets — but are they the same thing? Sometimes.

Minimal carbs, moderate protein and a lot of fat are top priorities for both keto and Atkins dieters.

Fad diets certainly come and go. And 2019 was undeniably the year of the keto diet. But if you’ve ever attempted the Atkins diet, you might be thinking that keto and Atkins are a bit similar. So what is the difference between the two? Both star a low-carb diet geared to helping you lose weight, but that doesn’t mean they’re the same thing. Keep reading to find out the difference.

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Keto Vs Atkins: Beyond Weight Loss

While keto and Atkins are touted as weight-loss diets, both have been advertised as treatments for a wide range of diseases, including type 2 diabetes.

A claim of the Atkins diet is that low-carb diets can dramatically improve blood glucose control and insulin resistance, which makes it a good choice for patients who need this yet a study published in Nutrition & Metabolism found that a ketogenic diet actually led to greater improvements in glycemic control than a low-glycemic diet . Another published review found that very low-carb diets, such as keto, resulted in better improvements in blood sugar control, weight loss, and medication reliance compared with other diets.

Okay Now What Is The Atkins Diet

Top differences between ketogenic and atkins

Put simply, the Atkins Diet is all about following a low-carb eating plan. There are various versions of the Atkins Diet, depending on how much weight you want to lose.

The most extreme version, the classic Atkins 20 Diet, is broken into four stages. Each level allows for more carbs and food choices than the previous stage. As you lose weight, you move onto the next stage, gradually increasing carbs. This plan restricts certain foods, including legumes, fruits and yogurt, during various stages.

The Atkins 40 plan is more flexible, doesn’t have tiered stages, or restrict foods.

People with more pounds to drop may choose the classic Atkins plan that limits carbs to 25 grams per day the more flexible plan allow for 40 carbs per day.

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Atkins Vs Keto For Epilepsy

The traditional ketogenic diet is used by doctors as an effective treatment for epilepsy for both children and adults. This is why the diet was first created, before people realized its potential for weight loss.

The Atkins diet is not traditionally used to treat epilepsy. There is a modified Atkins sometimes used for these cases, but it was not originally intended for this purpose.

The Meat Of The Matter

Sorry to burst your bubble, carnivores, but neither diet is all-you-can-eat meat. “Many people mistakenly believed that the Atkins diet is a high protein diet, but that is just a misconception,” Mancinelli says. “If they read the instructions for following an Atkins diet they would see that it’s not so. You do eat meat, but most of your calories come from fat.”

In addition to protein sources like eggs, fish, poultry and meat, you’ll end up filling up on many healthy fats like olive oil, avocados, tree nuts and seeds and low-carb veggies like spinach and kale, if you’re trying to follow either eating plan closely.

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Atkins Diet Or Keto Diet Which Is Better

May 2, 2021

The Atkins Diet is a weight loss diet that was developed in the 1970s by Dr. Robert Atkins. The diet has been around for over 40 years and continues to be popular today, especially among people who are looking to lose weight quickly. This blog post will discuss what the Atkins Diet is and how it works, as well as what types of food you can eat on this plan. Well also compare it with other diets such as Keto Diet so you can decide which one is best suited for your needs!

The first phase of an Atkins Diet plan is called Induction, where carbohydrate intake is limited to 20 grams per day.

Choose Keto For Effectiveness

KETO vs. ATKINS: What’s the Difference? Which is Better?
  • 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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Differences Between Keto And Atkins Diet

The goal of the keto diet is to switch from running on carbs to running on fats, or ketones. On a typical day, up to 80% of your energy comes from glucose in order for your cells to function properly. In contrast, when youre following a low-carb/ketogenic lifestyle like the one promoted by the keto diet plan then fat becomes more important because its used at an increased rate as opposed to glucose which is non existent due to lack of carb intake. Whereas with the Atkins diet you can still eat limited amounts carbs but instead focus less on being in ketosis.

So Which One Is Best For You

When it comes down to comparing these two diets, its all about your end goal. Youll need to decide how much weight you want to lose, how fast you want to lose it, and how strict you want to be with your food intake. When looking at these factors, its also important to evaluate your current lifestyle and what changes you are willing to make. Transitioning into a healthy lifestyle isnt always easy, but the benefits always pay off at the end of the day.

Take a look at what fits you better before deciding which lifestyle to take on. How much weight do you want to lose? How restrictive do you want to be with your food along the way? Do you want a strict long-term plan or something gradual that allows you to be more lenient?

Looking at the differences between the Keto and Atkins diet can really help you decide what diet plan is best for your personal weight loss journey. Overall, both diets can help you achieve either a goal weight or a generally healthier lifestyle by just cutting out unnecessary carbohydrates and sticking to a daily regimen.


Compare Low Carb Diet Plans for Weight Loss. Retrieved from

Gunnars, K. . The Atkins Diet: Everything You Need to Know. Retrieved from

Lawler, M. . Whats the Difference Between Keto and Atkins? Retrieved from

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