Atkins and Keto diet is among the best-known low carb diets. Both of the diets are focused on reducing the high carb foods like sweets, sugar-containing drinks. Dairy products, grains, legumes, potatoes, etc. Though the aim of both diets is similar the eating plans, restrictions and allowed intakes of food are different from each other. These differences affect the overall result because of the varied timing, carb extension effects on the body.
But both the diets are considered to be similar in many ways yet have few differences that draw a thin line between them, and it becomes difficult to choose the one which would be a better fit, nutritionally. The difference is drawn based on the food type inclusions in the respective diets, its potential benefits, and effects on the body.
Before going towards the final verdict on the differences and similarities of the Keto and Atkins, let’s first understand what both diets consist of and their benefits.
The Keto diet
The Ketogenic or the Keto diet is a high-fat, low-protein, and low-carbohydrate diet. Originally this diet was developed to lower the risk of seizure. But now it is being considered as one of the effective ways to control blood sugar levels and treating Diabetes.
Keto-Friendly foods are mainly focused on healthy fats and lean meats, and supplementing it with the fruits and vegetables in moderate amounts to keep the carb intake low.
Keto diet consists of food like eggs, seafood, lean meats, healthy fats like nuts, olive oil, Green leafy vegetables, antioxidants foods, etc.. At the same time, it strictly restricts food like bread, pasta,p potatoes, sugary, processed, and starchy foods.
Keto Goal and how does it work
Keto diet promotes low carb food. Primarily the body’s source of energy is glucose, and through this diet, carb intake is lowered. The body is induced in the state known as Ketosis, a state in which the human body produces Ketones in the liver—thus breaking down the fats to be used as energy.
Once this is achieved the goal is to maintain this metabolic state of the body where the body is not starved for calories but carbohydrates.
The Atkins diet
Similarly, like the Keto diet, Atkins also focuses on lowering the carbs intake. Atkins is also considered as one of the effective ways to weight loss by lowering the carbs and increasing the proteins and fats intake in the regular diet.
Atkin promotes foods that are high in proteins and fats. Atkin has food options for losing weight without eating meat or even if you are a vegan. Atkins food is similar to Keto like Meat, Poultry, seafood, eggs, butter, oils, cheese, etc. It also has the same restriction on the food as Keto.
Atkin Goal and how does it work
Atkins is divided into 4 phases. It can be chosen based on two paths, i.e., Atkins 20 and Atkins 40, based on the grams of carbs you should be eating per day.
1st phase starts with getting your body evolved to the Ketosis process by lowering the carb intake. The diet will include protein, fat, and only 20 grams of carbs in the veggie form daily, which will promote a quick weight loss as the body will start burning fats and convert energy from fats instead of carbs.
2nd phase is also known as ongoing weight loss. In this phase, the foods are added back to your diet until you’ll find out how many grams of carbs can be consumed and still maintain the weight loss, basically monitoring the carbs and balancing them to maintain weight loss.
3rd phase is the time when you are left with losing 5-10 pounds weight from your target weight loss, also known as the pre-maintenance phase, where you add up the crabs to the diet to maintain weight and lose the last few pounds. The process cycles and goes until the final target and paves the path to the final Phase, i.e., 4th phase.
4th phase is the Lifetime Maintenance phase, where you have already achieved your target and now will be following the same lifestyle and net carb intake that will neither lose nor add up to your weight.
Benefits of both Keto and Atkins
Weight loss: Lowers the carb intake while increasing the fat intakes. While breaking down fats from the body is the main aim of weight management, it helps to reduce weight and maintain it over some time.
Lower blood sugar: Studies have proven a low carb diet has helped diabetic patients to lower their medication. The presence of healthy blood sugar levels helps carbs are broken down into glucose, which raises blood sugar levels, so through Ketosis, the carbs are reduced in the body, thus helping to reduce the blood sugar.
Reduced risks of heart, skin, and brain: Promotes healthy fats like omega-3s, which have proven benefits to health, reducing the diseases related to heart and neurons of the brain as well as skin diseases.
Possible side- effects of both Keto and Atkins
Less fiber: fewer fruits, vegetables, and whole grains are consumed, there are chances that due to less fiber in the body, constipation might be experienced.
Flu or weak body: It isn’t easy to switch from one diet to another. During the diet adoption, there are chances of Keto flu to be experienced involving headaches, nausea, fatigue, sluggishness, etc. during the Ketosis process.
Certain nutrients deficiency: The diet limits the food intake, and this might result in a deficiency of certain nutrients like B vitamins, calcium, iron, magnesium, and zinc, as macros and some fruits veggies and whole grains are eliminated from the diet.
Final Verdict: Difference
Even though we know that both the diets are focused on the low carb intake, but the approaches used in both process is different and the below given are the differences:
- Protein approach: In Keto, the proteins are consumed in moderation, and about 20% calories are coming from the proteins, whereas in Atkins, the diet allows to add up to 30% calories coming from proteins and is dependent on the phase.
- Carb intake proportion: In Keto, the foods and carbs intake are fixed and limited throughout wherein Atkins your gradually add carbs as the phases changes and then decide the proportion as per individual threshold for carbohydrate consumption
- Food varieties: In Keto diet, one gets to choose from less variety of foods in the diet as the carb intake is limited while in Atkins, the carbs intake is flexible, and thus increasing the variety of food is more for choice in the diet.
- Restrictions approach: In Ketosis, one has to stick to the approach of certain macronutrient targets to stay in the state of Ketosis. At the same time, in Atkins, there is the flexibility to monitor and choose what fits for one.
- Design: Atkins has similar phases but changes as per one’s body, lifestyle, and carb consumption threshold, while in Ketosis. One strategy fit for all is followed. However, if the schedule adheres to the right food and guidance, it can show the transmission in 8 weeks with the help of the Custom Keto Diet Plan. A customized weight loss strategy that caters to the Keto diet as per individual needs that provide everything needed for two months as you transition into the Ketogenic diet.