Which diet is more effective?

  • Both Atkins and keto diets can help you lose weight, improve cholesterol, and control your blood sugar.
  • However, while Atkins and keto limit carbohydrates, the Atkins diet reintroduces them in phases.
  • Check with your doctor before starting Atkins or keto, as both diets are restrictive.
  • Visit the Insider’s Health Reference library for more tips.

When it comes to low carb diets, they are likely to refer to any of the diets

diet keto
or the Atkins diet.

As two of the most widely recognized low-carb diets, they are very similar: both drastically reduce carbohydrate intake, such as cookies and donuts, of course, but also those found in grains and some fruits and vegetables. . instill healthier eating habits in those who dare to try them.

But this is where the similarities end.

To help you decide which plan may work best for you, here’s what you need to know about the differences between keto and Atkins.

What is the keto diet?

He diet keto (or more formally, the

ketogenic diet
) is a low-fat, low-fat meal plan.

It was first created in the 1920s as a a treatment for epilepsy, but more recently it was introduced as a diet plan to help people

lose weight
, burns more calories, reduces hunger and helps prevent or improve obesity-related medical conditions such as type 2


A “typical” keto plan consists of a calorie intake derived from 75% fat, 20% protein, and 5% carbohydrate.

keto vs atkins

Ruobing Su / Insider

The main goal of the keto diet is to get your body to stop relying on carbohydrates as its main source of energy, which sends the body into ketosis. Ketosis is when the metabolism changes, so the body burns fat instead of glucose as its main energy source.

To achieve and maintain this state, people limit their net carbohydrate intake (measured as total carbohydrates minus fiber) to 20-50 grams a day – the lower, the better.

What does this mean every day? On the one hand, a highly restrictive diet. For example, a single banana has 27 grams of carbohydrates, a cup of cooked quinoa adds 39 grams and a cup of milk 12 grams.

But with the right mindset, people who follow the keto diet find ways to have less appetite and satiety by eating lots of fatty fish, eggs, dairy, meat, butter, oils and low-carb vegetables like broccoli and spinach.

What is the Atkins Diet?

Like the keto diet, the Atkins diet promotes weight loss through a low-carb diet.

The Atkins diet was first conceptualized in the 1960s, but was commercially successful in the United States in the early 2000s.

Since then, the Atkins diet has been expanded to offer a variety of diet plans. The “classic” and most popular version of the diet, now known as the Atkins 20, launches the plan by allowing 20 grams of clean carbs a day.

Regardless of the version, the plan is divided into four different phases, with the idea of ​​slowly introducing carbohydrates into your diet. The following are the steps for Atkins 20:

  • Phase 1 (induction): The plan begins with a dramatic reduction in carbohydrate intake, allowing only 20 grams of clean carbohydrates a day. It will remain in this phase until it is 15 kilos of the target weight.
  • Phase 2 (continuous weight loss): During this phase, you can begin to gradually introduce more carbohydrates into your diet. Daily carbohydrate intake can increase by 5 grams per week (up to an additional 40 grams per week) until you reach approximately 10 pounds of target.
  • Phase 3 (previous maintenance): During this set-up phase, you can increase your carbohydrate intake by 10 grams a week (up to a maximum of 100 grams a week), with the goal of establishing long-term eating habits and what works for you.
  • Phase 4 (maintenance): The final phase has relatively few dietary restrictions with the goal of consuming between 80 and 100 grams per day. If you start gaining weight, the company recommends reducing your carbohydrate intake by 10 grams at a time.

The main differences between the keto diet and the atkins diet

Both the ketogenic diet and the Atkins diet reduce carbohydrates and promote weight loss, but that’s all they have in common. If you’re wondering which plan suits you best, here are the main differences.

1. The keto diet limits carbohydrates altogether, while the Atkins diet increases them in phases

As mentioned, the composition of a typical keto diet, which is administered or taken according to the individual, is about 75% fat, 20% protein and only 5% carbohydrates. of carbon.

For someone who consumes 2,000 calories a day, that means eating no more than 50 grams of carbohydrates a day and sometimes up to 20 grams. This allows the body to reach ketosis and the ketogenic diet requires it to be maintained for a long time at this stage of fat burning.

He Atkins diet, on the other hand, induces ketosis, but only in the first phase and sometimes in the second phase. As you reintroduce carbohydrates into your diet, you will end up going from ketosis. This difference points to the idea that the Atkins diet is not as restrictive as the keto diet.

2. The keto diet requires generous portions of fat, but the Atkins diet favors protein

In accordance with 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, while a well-formulated ketogenic diet limits protein and uses fats to calm the stomach it stirs .

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

The keto diet, on the other hand, is strict in its insistence on high-fat consumption. To maintain ketosis, the keto diet requires dietitians to consume a mostly fat diet. In fact, you should consume between 60 and 75 percent of the daily calories of healthy fats found in foods such as avocado, cheese, nuts, and high-fat yogurt.

3. Keto encourages whole foods, but Atkins does not

Goss explains that a ketogenic diet should also be based on whole foods. This means eating whole grains instead of refined grains, unprocessed foods instead of anything that can be preserved or packaged, and stay away from preservatives.

The Atkins diet, however, does not have these restrictions. The Atkins diet company encourages people to eat bars, smoothies and other pre-packaged Atkins brand foods specifically designed to support the lifestyle.

Eating inside

Both Atkins and keto require you to keep track of your diet and focus on nutritious foods, eliminating everything high in calories and carbs.

While both diets may be too restrictive for some, the main takeaway is that there are benefits to reducing carbohydrate intake, even if done in moderation. Both diets can increase weight loss efforts and improve cholesterol, blood pressure and blood sugar.

But if you are seriously considering trying one of these diets, it is highly recommended to consult with a doctor or dietitian.

Dog says maintaining a keto diet without the assistance of a doctor or nutritionist can be tricky and even dangerous. According to the Merck Handbook, a popular resource for medical professionals, eating less than 100 grams of carbohydrates each day causes keto acids to build up in the body due to ketosis. In small amounts, keto acids do not harm the body, but if the body maintains ketosis, the acids can be triggered. secondary effects ranging from nausea and fatigue to dizziness and abnormal heart rhythms.

It is essential that patients with any chronic condition, especially diabetes or

taking medication, to consult with your doctor before starting a keto diet, as it is likely that medication adjustments will need to be made, ”says Goss.


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