Keto Vs Atkins Diet: Which One To Choose
The ketogenic (Keto) and Atkins diets have become popular over the years, with proponents claiming significant weight loss and health benefits.
While both diets are low-carb, high-fat diets that aim to help people lose weight, they differ in their approach to weight loss, fat and protein intake, carbohydrate restrictions, and health benefits.
In this article, we'll delve deeper into these diets and compare them to help you decide which is better.
The Keto Diet
The Keto diet, also known as the Ketogenic diet, is a type of diet that is high in fat and low in carbohydrates. Its goal is to induce a state called ketosis, where the body maximizes fat instead of carbohydrates as its main source of energy.
To achieve this, the diet requires reducing the consumption of carbohydrates or low intake to less than 50 grams per day, while getting approximately 70-75% of daily calories from fat, 20-25% from protein, and only 5-10% from carbohydrates.
To maintain ketosis, you need to keep reducing your carb intake and your fat intake high. This means avoiding high-carb foods like grains, sugar, and starchy vegetables and eating healthy fats like avocados, nuts, seeds, and fatty fish.
The Keto diet is highly restrictive, and people may find and see it challenging to stick to in the long run.
The Atkins Diet
The Atkins diet is another low-carb, high-fat diet created by Dr. Robert Atkins in the 1970s. The diet aims to help people lose weight by limiting their carb intake and increasing their fat and protein intake.
The Atkins diet is gradually divided into four phases, with each phase gradually increasing the carb intake.
The first phase, the Induction phase, is the most restrictive, consuming only 20 grams of net carbs daily. As you progress through the phases, you gradually add more carbs to your diet while keeping fat and protein intake high.
The Atkins diet emphasizes eating unprocessed foods and limiting the intake of high-carb and high-sugar foods. The diet can be less restrictive than the Keto diet and may be more sustainable in the long run.
Keto vs. Atkins: Your Guide for Weight Loss
Both the Keto and Atkins diets are effective for weight loss, but they take different approaches to achieve this goal.
The Keto diet is designed and made to put the body into a state of ketosis, which can help burn fat more efficiently. By keeping carb intake low and fat intake high, the body uses fat for energy instead of carbs, leading to rapid weight loss.
The Atkins diet focuses more on limiting carb intake than putting the body into ketosis. Limiting carb intake makes you rely on fat and protein for energy, leading to weight loss.
Ultimately, both diets can help you lose weight, but if you're eyeing a more sustainable weight loss, the Atkins diet may be a better choice since it focuses more on healthy fats and limiting carbohydrates.
Fat and Protein Intake
The Keto and Atkins diets have a similar fat and protein intake approach. Both focus on consuming healthy fats like avocados, nuts, seeds, and fatty fish while limiting the intake of unhealthy fats like trans fats and saturated fats.
As for protein, both diets recommend eating lean proteins like poultry, fish, eggs, and dairy products.
Carbohydrate Restrictions
Compared to the Atkins diet, the Keto diet imposes much stricter limitations on the intake of carbohydrates.
The Keto diet recommends limiting net carb intake or reduced to less than 50 grams per day, while the Atkins diet allows you to increase carb intake as you progress through the phases slowly.
This flexibility in carb intake makes the Atkins diet more appealing to many people.
Health Benefits of Keto and Atkins
Both the Keto and Atkins diets offer health benefits but also have potential risks and side effects that need to be considered.
One of the potential risks of the Keto diet is the "keto flu," which is a series of symptoms that some people experience when starting the diet, such as headache, fatigue, nausea, and dizziness.
This is often caused by the body adjusting to the new diet and entering a state of ketosis. Another potential risk is that high fat intake can elevate the likelihood of developing heart disease in some people, especially if they consume a lot of unhealthy fats.
Similarly, the Atkins diet also has potential risks and side effects. One of the main concerns with the Atkins diet is that it can lead to high cholesterol levels, increasing the risk of heart disease.
The high fat intake can also lead to digestive issues, such as constipation and diarrhea, especially if you don't consume enough fiber.
In addition, both diets can be difficult to sustain long-term, as they require a significant change in dietary habits and can be restrictive regarding the types of foods you can eat.
It's important to talk to your health provider before starting either diet to determine if it's a good and ideal fit for you, especially if you have any preexisting health conditions.
Frequently Asked Questions
Here are some frequently asked questions related to the keto and Atkins diets:
Is the keto diet the same as the Atkins diet?
No, they are not the same. While both diets limit carbohydrates, the keto diet is much more restrictive and focuses on high-fat intake to induce a metabolic state called ketosis.
In contrast, the Atkins diet allows for more protein and carbohydrates, with different phases of the diet allowing for different amounts of these macronutrients.
Can I follow the keto or Atkins diet if I am vegetarian or vegan?
It is not impossible to follow a vegetarian or vegan version of both diets. Plant-based fat sources such as avocado, nuts, and seeds can be used instead of animal-based sources like butter and cheese for the keto diet.
For the Atkins diet, vegetarian and vegan protein sources like tofu, tempeh, and seitan can be used instead of meat.
Are there any risks associated with following the keto or Atkins diet?
Like any diet, there are potential risks associated with following the keto or Atkins diet. When starting the diet, some people may experience side effects such as headaches, nausea, or constipation.
Additionally, both diets can be high in saturated fats, increasing the risk of heart disease if consumed in excess.
It is needed and crucial to speak with your doctor or a healthcare provider before starting any new diet to assess the risks and benefits.
Can the keto or Atkins diet be used for weight loss?
Yes, both diets are effective for weight loss. The diets' significant fat and protein components can induce sensations of satiety and decrease overall calorie consumption.
However, it is essential to note that weight loss results may vary, and the diets may not be sustainable long-term for some individuals.
Interesting Facts
The ketogenic diet was first created during the 1920s as a remedy for childhood epilepsy. However, in recent years, it has become popular as a weight loss diet.
Related Studies
Here are some related studies about the Keto and Atkins diets:
Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial
This study compared the effectiveness of four popular diets, including Atkins, on weight loss and risk factors among overweight women. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2915856/
Effects of a ketogenic diet on body weight and dyslipidemia in obese children
This study examined the effects of a ketogenic diet on body weight and dyslipidemia (abnormal levels of lipids in the blood) in obese children. Link: https://pubmed.ncbi.nlm.nih.gov/23632752/
Ketogenic diets and exercise performance
This study investigated the effects of having ketogenic diet on exercise performance.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5858534/
Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes
This study evaluated the effects of a low-carbohydrate diet, similar to the Atkins diet, on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/
Effects of low-carbohydrate diets on weight and cardiovascular health: A meta-analysis of randomized controlled trials
This meta-analysis reviewed randomized controlled trials that compared low-carbohydrate diets, including the Atkins diet, with other diets for their effects on weight and cardiovascular health.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472269/
These studies provide insights into the effectiveness and potential health benefits of the Keto and Atkins diets and their impact on weight loss, exercise performance, and cardiovascular health.
Conclusion
The Keto and Atkins diets are both popular low-carb, high-fat diets that are effective for weight loss and offer a range of potential health benefits. Both diets share similarities in their approach to weight loss, fat and protein intake, and emphasis on unprocessed foods.
When it comes to narrowing between the two, it ultimately depends on your individual goals and lifestyle.
The Keto diet may be better if you're looking for a more rapid weight loss approach or have diabetes or other blood sugar-related issues.
In contrast, the Atkins diet may be better if you prefer a more gradual approach to weight loss and want to reintroduce carbs into your diet slowly.
It's important to remember that both diets have potential risks and side effects, and it's important to talk to your doctor or a healthcare provider before starting either diet.
Additionally, both diets may need to be more sustainable long-term and should be approached as a short-term solution rather than a permanent lifestyle change.
A balanced and healthy diet that includes a variety of nutrient-dense foods is ultimately the best way to maintain a healthy weight and support overall health and wellness.
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