Monday, September 26, 2022

What’s The Difference Between Atkins And Keto

Atkins Vs Keto: Key Benefits Of The Atkins Diet

Whats the difference between keto and atkins

As with the Keto Diet, there are a number of benefits you can look forward to when you embark upon the Atkins Diet. Some of the main benefit linked to this diet include:

  • Speedy weight loss: One of the key benefits of this diet is that it can promote speedy weight loss. This is why it is often favored by those that need to lose weight quickly and even those that need to lose weight rapidly in order to have surgery.
  • Fewer cravings and hunger pangs: When you get into the Atkins Diet, you should experience fewer cravings and hunger pangs. Being able to consume both proteins and fats makes it easier to fill yourself up, so you do not feel tempted to reach for snacks that need to be avoided.
  • Unlimited consumption of proteins and fatty foods: Many people like the fact that you can have unlimited protein and fatty foods on this diet whereas protein is far more restricted on the Keto Diet.
  • Relatively easy to stick to: Once they get into the swing of things, many people find this diet is pretty easy to stick to. Because of the unlimited protein allowance, even vegetarians can stick to the diet with a huge range of tofu and meat-free products that are high in protein.

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.

What Foods Can You Eat On The Atkins Diet

You need to make sure you know what foods you can eat as part of the Atkins Diet if you want to benefit from successful weight loss. Some of the key foods to include on this diet plan include:

  • Meat and fish: You should eat plenty of meat while on this diet but aim for meat that is not processed if possible. You should also aim to eat seafood and fish that has plenty of Omega-3 and protein.
  • Low carb veggies: You can also add low carb veggies to your meals when you are on the Atkins Diet. These are very important during the earlier phases of the diet. You can also start to consume higher carb vegetables in the later stages of the Atkins Diet.
  • Dairy products: Another important addition to the Atkins Diet plan is full-fat dairy products. This includes cream, butter, cheese, and yogurt, all of which should be full fat. In addition, you should make sure you regularly eat eggs on this diet because of the protein, fat, and Omega 3 they offer.
  • Seeds and nuts: If you like to snack on seeds and nuts, you will be glad to know that you can consume a wide range of them on this diet. This includes sunflower seeds, almonds, and walnuts among others.
  • Oils and fats: There are various healthy fats and oils that you can add to your diet when you are following the Atkins Diet plan. This includes butter and olive oil. You should avoid oils and spreads that contain trans fats when on this diet as well as steering clear of refined oils.

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Foods To Eat And Avoid On Keto And Atkins Diet

Since both diets follow the same model low carb, high fat, moderate proteins the foods that you should eat and avoid are similar.

Foods that you should take on either diet include:

  • Meats, including beef, pork, and chicken.
  • Healthy fats.
  • Seafood, such as fatty fish.
  • Nuts and seeds.

The following are foods that you should avoid or take in very small portions:

  • High starch foods such as potatoes.
  • Low-fat foods.
  • Legumes such as beans and lentils.
  • High-carb fruits.

Note that while you may need to avoid these foods continuously on a keto diet, youll only need to strictly restrict them on the first phase of the Atkins diet.

Keto And Atkins Similarities

Keto vs Atkins: Low Carb Diet Differences

Since both are low-carb diets, its only natural that they are similar in many respects. Here are their main points of similarity:

  • Phase 1 of Atkins and keto are practically the same thing.
  • Their macronutrient ratios are similar, with only slight differences.
  • Both diets eliminate many of the same foods, such as refined sugar, white flour, and pasta.
  • Both diets can help you eat more real foods and eliminate processed ones.
  • Both are used for weight loss, glycemic control, and even seizure reduction.

But the main similarity is that these diets improve health by limiting your intake of harmful refined carbohydrates.

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Good Carbs Vs Bad Carbs

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.

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.

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The Main Differences Between Keto And Atkins


Keto is a consistent, long-term diet plan, while the Atkins diet varies greatly depending on what phase of the diet youre in. At some points within Atkins, youre restricted to the same things as a traditional Keto diet, but towards the end you can eat most fruits, vegetables, and even some whole grains in moderation. Within both diets there is plenty of room for creativity, and both can help you achieve satiety while minimizing carbohydrate intake.

One of the substantial benefits that keto has over Atkins is simplicity in addition to consistency. Keto has no phases or changes or food lists simply eat whatever foods you want that are low in carbohydrates. As long as they fit into your daily allotment of carbs/protein/fat, youre good to go!


Another major difference between keto and Atkins is the alcohol you can consume. For the Atkins diet, you are strictly not allowed to drink alcohol during phase one, the induction. During the other three phases, you are allowed a moderate amount of wine and beer, and also a moderate amount of low-carb, unflavored spirits like vodka, gin, scotch, and rye.

On a keto diet, you are limited to low-carb cocktails like a vodka soda, or a rum and Diet soda. Even though alcohol consumption can slow down your rate of ketosis, it will not completely expel your body from the metabolic state. As always, you should consume alcohol at a very moderate rate, if at all, in order to keep your body in tip-top shape.


Keto Vs Atkins In Summary

Difference Between A Keto Diet And A Low Carb Diet ð§?

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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Main Differences Between The Atkins Diet And Ketogenic Diet

  • The Atkins diet increases the carb intake gradually while maintaining an overall low level whereas the ketogenic diet always maintains a low-carbohydrate intake level.
  • The Atkins diet focuses on gaining 30% of calories from protein-rich food whereas the ketogenic diet focuses on gaining only 20% of calories from protein-rich food.
  • The Atkins diet does not keep the body in ketosis whereas the ketogenic diet keeps the body in ketosis.
  • The Atkins diet does not have many restrictions for food variety whereas the ketogenic diet has a lot of restrictions for food variety.
  • The Atkins diet is supposedly not as risky in the long term whereas the long-term risks of the ketogenic diet are unknown.
  • Similarities: Keto Vs Atkins Vs Low

    • Limit carbs
    • Bulk up on fats and protein over carbs
    • Weight loss benefits

    All three diets limit carbs and sugar and focus on eating more green veggies over starchy ones, limiting packaged food items, and bulking up on fats and protein over carbs.

    There is also a restrictive aspect to all three and all three will have weight loss and heart benefits.

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    Atkins Protein Meal Bar

    This Atkins Protein Meal Bar is a crunchy and delicious snack that you can have while on the Atkins diet. It contains 13g of proteins, 4g net carbs, and 8g fiber. It only has around 1g of sugar.

    This high protein and fiber snack can help boost your energy levels and suppress your appetite. Its a great way to satisfy your sweet tooth without giving in to sugar or carbohydrate cravings.

    Due to its low sugar and carb content, its also keto-friendly, so you can buy it whether youre on Atkins or keto. Its available in a variety of flavors, including blueberry, chocolate chip granola, peanut butter, and cookies n cream.

    What Does A Day Of Eating Atkins Food Look Like

    Atkins Vs Keto: Low

    On the Atkins diet, you can eat a wide variety of foods that are either low in carbs or dont contain any at all. Here is an example meal:

    For breakfast I had bacon and eggs with some avocado slices on top. For lunch, I ate a large salad topped off with turkey meatballs made from ground turkey breast. In addition to my lunchtime salad for dinner, I also enjoyed grilled steak cooked without adding anything but salt and pepper then served alongside grilled zucchini strips seasoned with olive oil and garlic powder as well as sauteed onions mixed together in coconut oil until browning around the edges before tossing into spaghetti squash strands tossed through tomato sauce which was later.

    The Atkins Diet is a weight loss diet that focuses on the consumption of protein, fat and low-carbohydrate vegetables , without restricting calories too severely.

    The goal of this type of diet is to avoid foods with high glycemic index such as breads and pastas while eating plenty of meat, fish, eggs, cheese and nuts.

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    The Difference Between The Atkins And Ketogenic Diets

    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.

    An Overview Of How The Ketogenic Diet Works

    There are a lot of moving parts with Atkins and its four phases. The ketogenic, or keto, diet, on the other hand, promotes one way of eating for the entirety of the diet. Youll cut your carbs down to about 5 percent of your daily intake. Seventy-five percent of your remaining calories will come from fat and 20 percent from protein. As a result of eating this way for a few days, you will enter ketosis, which you can monitor with keto urine strips if you choose.

    The keto diet was first developed in the 1920s as a way to treat children with epilepsy, Dolinski says. Since then, research has linked the diet to weight loss, hence the many people without a history of seizures who have hopped on the bandwagon. Diabetes & Metabolic Syndrome: Clinical Research & Reviews found that subjects who followed the keto diet for 10 weeks had significant changes in weight, body fat percentage, body mass index , and HgA1c levels.

    Still, Dolinski recommends the diet only for children with epilepsy because cutting out entire food groups and drastically changing the way you eat poses a fair amount of risk. There is a growing body of evidence that suggests the keto diet may help adults with epilepsy, too, but more research is needed in this population. If you have epilepsy, be sure to check with your doctor before making changes to your diet.

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    Bottom Line: These Diets May Not Be Healthy Long

    These very-low carb diets may be a way to reset your plate to include more vegetables such as low-carb leafy greens and fewer bakery treats or added sugars. However, there is not yet enough research to suggest that these diets can be healthy long-term, especially since they cut out many of the anti-inflammation foods that have been shown to decrease disease risk.

    Serena Ball, MS, RD is a registered dietitian nutritionist, food writer and recipe developer. She blogs at and is the author of the best-selling The 30-Minute Mediterranean Diet Cookbook. Follow her on Twitter and Instagram.

    Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner ofDana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooksFirst Bites: Superfoods for Babies and Toddlers,The Healthy Air Fryer Cookbook,The Healthy Instant Pot CookbookandHealthy Quick and Easy Smoothies.

    *This article was written and/or reviewed by an independent registered dietitian nutritionist.

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    An Overview Of How The Atkins Diet Works

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    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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