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What Is The Difference Between Keto Diet And Atkins Diet

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What is the Difference Between Keto and Atkins?

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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.

RELATED: Whats the Difference Between Ketosis and Diabetic Ketoacidosis?

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

RELATED: How Do You Tell the Difference Between Good and Bad Carbohydrates?

How Can Keto Diet Mimics Fasting

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Read Also: How To Poop On Keto

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.

Key Takeaways: Is Nutritional Ketosis Better Than The Atkins Diet

Atkins Vs. Ketogenic Diet: What

When we compare Atkins to Keto in the above categories, we are essentially asking the question: is nutritional ketosis better than Atkins?

This is because the deciphering factor between the two diets is that one is designed to keep you in ketosis while the other restricts carbs to increase weight loss without the goal of staying in ketosis.

We took a close look at how these diets fare in four key categories, and here are the results:

  • Weight Loss Results The keto diet may have a slight advantage because it keeps you in appetite suppressing levels of ketosis. However, the difference is probably so small that you are better off formulating a diet that you can stick to for the long-term.
  • Weight Loss Maintenance the Atkins diet may be a better long-term diet strategy because it slowly incorporates higher carb foods and is less restrictive. It also provides you with strategies that you can use to help you keep the weight off.
  • Short-Term Health Effects The keto diet provides you with the benefits of restricting carbs and burning ketones at the same time, making it a better option for people with specific health conditions and for those who respond well to high-fat, low-carb diets. The modified Atkins diet and phase 1 of the Atkins diet can provide the same benefits as well.
  • Read Also: Can You Eat Deli Turkey On Keto

    Benefits Of The Ketogenic Diet:

    • Weight loss is a very important benefit of ketogenic diets. Low insulin levels and the bodys ability to burn stored fat make it possibly the best diet for weight loss.
    • A slightly modified ketogenic diet is highly beneficial for most relatively healthy adults who are at an increased risk for metabolic syndrome. Those who find it difficult to lose weight or are unable to control the glucose in the blood may benefit from adapting to this diet. In the case of those worried about high cholesterol due to high fats, there are studies that have shown that the ketogenic diet may actually reduce cardiovascular disease risk.
    • Additionally, ketogenic diets are beneficial in reversing cognitive impairments, and could help in fighting Alzheimers symptoms.

    Along similar lines, the Atkins diet, which is indeed more flexible than the former, is also associated with certain health benefits.

    Where To Eat Out On The Keto Diet

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    Which Diet Is Easier To Maintain

    First, keto:

    Maintaining ketosis is extremely difficult because nearly everything has carbs. Nuts? Yup! Same goes for avocados, yogurt, and other high-fat foods you might not associate with carbs. Plus, you’ll need to weigh foods to make sure you’re eating appropriate serving sizes to maintain the ratio of fat, protein and carbs.

    Now, Atkins:

    The classic plan gets more flexible as you lose weight, so you don’t have to say goodbye to carbs forever. Plus, dieters don’t have to worry about getting in 80 percent of their calories from fat, which can be hard for many people, says Weinandy.

    The verdict:

    According to Weinandy, maintaining ketosis is extremely hard. Typically, people eat too protein and not enough fat to maintain the fat-burning state. As proof, she says that most “keto” dieters aren’t even following the dietâdespite their best intentions. Instead, their diets are more similar to Atkins in practice.

    “A ketogenic diet is not just eat all the meat you want to,” says Weinandy. “I think thatâs really lost on a lot of people.”

    What Is The Atkins Diet Like

    Keto Diet vs Atkin’s Diet What’s The Difference

    Quite like the Keto diet it boosts weight loss based on low carbs intake. It was created in the 1960s, but became popular as late as the 2000s. Robert Atkins, a cardiologist, blamed the carbs for excess fat intake. According to his theory, less food intake is possible since the extra protein and fat keep you feeling full and contribute to lower overall calorie intake.

    His theory came in fashion for more than 3 millions British and one out of eleven Americans, who followed his diet closely and led to the hugely successful publication of his second book, The New Revolutionary Diet, in 2002. Celebrities like Jennifer Anniston ana Demy Moore were dedicated followers.

    Nevertheless criticism did not take long to surface, a great number of objections was raised, high intake of protein was blamed as kidney damaging as well as causing diabetes.

    Read Also: Is Coffee Mate Creamer Keto Friendly

    How To Build Muscle On A Keto Diet

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    What Is An Atkins Diet

    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.

    Recommended Reading: Can You Eat Fried Food On Keto Diet

    Keto Vs Atkins: Low Carb Diet Differences

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    There are many different diets to choose from, but two remain among the most popular diets Keto vs Atkins. Keto diets arent any one specific diet, but rather a type of diet with specific qualifications. Atkins, on the other hand, is a specific diet that has similar qualifications. With both Keto vs Atkins having similar guidelines, which one will provide you with the best results? There are many things that factor into the comparison and when done, you may find that one diet is better for you over the other.

    How Many Eggs A Day Can You Have On A Keto Diet

    Top differences between ketogenic and atkins

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    Choose Atkins For Moderation And Long

    • The Atkins diet is great for anyone who wants to take a moderate approach to carb restriction and who is looking for a long-term solution, based on maintenance phase.
    • It is also a great option for diabetes management. People on diuretics, insulin, or oral diabetes drugs should not follow Atkins without their doctors approval.

    Still though, for atkins, ketogenic and low carb remember the whole foods theme is the goal, so if you transition to whole foods first you will be in a better position to move toward the specific diet of your choice by adjusting intake of healthy fats and protein as all three are lower carb, says Randall Evans, RDN.

    And anyone who can safely practice keto but finds it difficult to stick to strict eating schedules would be better off following moderate low-carb diets or even Atkins, says Tiffany Yamut, RN.

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    List Of Foods You Can Eat On Keto

    Atkins is a type of ketogenic dieta nutrition plan thats high in fats, moderate in protein, and low in carbs. The goal of a low carb diet is to help you lose weight more efficiently by reaching ketosis, which is a metabolic state in which your body burns fat instead of carbohydrates for fuel. Consuming a balanced keto diet like Atkins 20® and Atkins 40® has shown to be safe and effective.

    So, what foods can you eat on a keto diet? The following list of keto-friendly foods is based on the first phase of Atkins 20®, which reduces your carb intake to an average of 20g net carbs per day to guarantee ketosis is achieved. After the first two weeks of this induction phase, you will gradually add more net carbs and a wider variety of foods back into your diet. No matter the phase youre in, try to eat three meals and two snacks a day, never starve yourself or go more than 4 waking hours without eating, and stay hydrated.

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