Both the Keto and Atkins diets focus on promoting weight loss and improving overall health by limiting the intake of carbohydrates. These diets are considered one of the best carbo diets as well. However, people have always remained skeptical about the two. The decision two choose either is both difficult and complicated for many. While both share several similarities, they have differences as well. This article will compare Atkins and Keto diets to help you decide, which will be the perfect fit.
The Keto Diet
A person following the Keto diet will consume very little carbohydrates, lots of proteins, and fat. Experts recommend that you should consume meals that consist of 70-80% fat, 20-25% protein, and 5-10% carbohydrates. Carbohydrates are used by the body as a source of fuel. The Keto diet aims to reduce the intake of carbohydrates so that the body can no longer use them as fuel. When this happens, the body goes into a state known as “Ketosis”, which involves burning fat and producing Ketones. These molecules now serve as a new energy source. Due to this reason alone, many people prefer to follow the Keto diet as it burns the body fat.
The Atkins Diet
The Atkins diet shares more or less the same characteristics as it allows a few carbs, moderate protein amounts, and high amounts of fat. With time, the Atkins diet has evolved to include various eating plans. Currently, the original version of the diet is called “Atkins 20”. If you were to visit the official Atkins website, you will see that the diet has been categorized into four phases distinguished by the number of carbohydrates a person intakes daily.
- Phase 1 happens to be the most restrictive phase since it is the beginning. This allows an individual only 20-25 g of carbohydrates daily. People are required to stay in this phase until they are atleast 15 pounds from their ideal weight.
- Phase 2 ups the level of carbohydrate intake by increasing it to 20-25 g of carbs each day.
- Phase 3 allows individuals to consume 80 g of carbohydrate per day until they achieve their ideal weight and maintain it for 1 month.
- Phase 4 is the last and is known as the maintenance phase. It allows 80-100 g of carbs per day.
The last phase is the easiest as it lowers the restriction of carbohydrates. The purpose is to help a person become conscious of his/her carb intake and maintain a healthy weight.
Differences between the Keto and Atkins diets
In general, the Keto diet as compared to the Atkins diet is more restrictive. The keto diet eliminates the consumption of carbohydrates and restricts protein sources. As a result, the body will breakdown the proteins into glucose for energy. Moreover, the majority of calories in the Keto diet come from fat.
The Atkins diet on the other hand puts a strong restriction on carbohydrate intake in the first phase but allows for a moderate protein intake. As an individual move through the stages, the restrictions become easier and relaxed, allowing for more carbs and a greater variety of foods.
Both Atkins and Keto diet can lead your body into Ketosis. However, in the Atkins diet, only the first or sometimes the second phase involves carb restriction required to maintain ketosis. On the other hand, if a person was to follow the Keto diet strictly, the ketosis process will remain continuous.
At the moment, there are no thorough or strong studies suggesting that restrictive low carb diets are healthy for the body. Infact, the opposite of it might be true. A study conducted in 2018 found that people who followed low carbohydrate diets that are rich in animal protein and fat are likely to have an increased risk of mortality.
At the same time, the researchers also found that those who followed diets rich in plant sources of protein and fat have a lower mortality risk. Overall, while some people believe that the Atkins diet is an option that is achievable in the long run but it is extremely restrictive during the first phase particularly. However, things become easier once the individual progresses through the phases and gets close to the ideal weight.
Furthermore, the last stage of the Atkins diet becomes more manageable as compared to keeping up with the Keto diet, which is perpetually restrictive. Lastly, it is also dangerous for your body to remain in ketosis for extended periods.
Similarities between the Keto and Atkins diets
People who wish to lose weight mostly prefer either Keto or Atkins diet. Studies have shown that both Keto and Atkins diets burn the body fat very well but forcing the body to enter the state of ketosis. Moreover, several studies also suggest the fact that a low carb diet helps with more weight loss than a low-fat diet in the short term. However, in the long-term both these diets produce similar weight loss results.
Potential Health Benefits
A study following the potential benefits of both the Keto and Atkins diet suggested that Ketogenic diets help protect the body against certain illnesses such as type 2 diabetes and cardiovascular diseases. These types of diseases are prevented due to a reduction in the intake of highly processed, high carb, and sugar meals.
If you are someone who is planning to follow a keto diet, then this step by step guide by Dr. Josh Axe is the best thing you can get your hands on. Unlike other books and guides on the subject, this book features five different ketogenic protocols and lets you choose the most suitable one. As a result, your health and quality of life are bound to improve significantly.
- Step by step guide
- Includes give ketogenic protocols
- Delicious recipes
The Complete Ketogenic Diet for Beginners by Amy Ramos is your all-in-one resource for starting and sticking with the ketogenic diet. It includes 75 healthy and delicious recipes in addition to a 14-day Meal Plan. What readers love about this book is that it brings healthy ingredients to the forefront without being snobby. You will find keto-friendly alternatives in this book as well that are a no-brainer.
- Ideal for beginners
- 14-day meal plan
- 75 scrumptious Recipes
Sandra Grant the author of this book took a relatively different approach and subject in this book. She has targeted women above 50 years old looking to maintain their shape and lifestyle using the keto diet. Since losing weight and maintaining a healthy lifestyle becomes comparatively difficult, as you get older, this book is going to help you develop a lifestyle that is as healthy as it can ever get. While other books on the same subject make unbelievable claims, this one fulfills its promises.
- 30-day weight loss meal plan
- Amazing salads
- Delicious recipes
This book by Eric C. Westman has everything you need to know about the Atkins diet or a low carb/high-fat diet. Furthermore, it includes a complete list of the foods you can and cannot eat along with the Atkins success stories. Those who have issues with insulin or any other related diseases will find this book extremely helpful. If you previously rolled your eyes while people talked about losing weight, you need to give this one a chance to change your life.
- Variety of delicious and healthy recipes
- Perfect for busy lifestyles
- Includes success stories
Dr. Atkins is the author of the New York Times bestseller the Atkins Nutritional Approach. It is a celebrity-favorite diet book that helps lose weight and makes you feel your best. Moreover, you will come across new menus, simple recipes, and new tips for weight loss as well. It is a proven weight loss program that allows you to consume delicious meals while maintaining a healthy weight. So if you are looking for something to start your new life today, this book is your best bet.
- Proven weight loss program
- Mouth-watering recipes
- Detailed instructions and tips
For more than 40 years, Atkins has used proven scientific research to help people lose weight and improve their health by controlling the intake of carbohydrates and this book is no exception. Not only is this book flexible interms of diet plans but inspiring as well. The author guides people about eating right and not less. In this book, you will find recipes that are a perfect balance of healthy proteins and carbohydrates, etc. making it another great hit amongst weight losers.
- 100 delicious recipes
- Meal plans
- Easy to read and understand
When it comes to choosing between Keto and the Atkins diet, you must consider the similarities and differences. While the Keto diet puts a greater restriction on calorie sources, the Atkins diet on the other hand starts very intense and becomes less so over time. Make sure that you are committed and dedicated enough to follow a strict diet program in both cases. If you are not, you might want to steer clear.
However, if you plan on following a keto diet, we suggest that you opt for Keto Diet: Your 30-Day Plan to Lose Weight that is going to gradually elevate the quality of your life while helping you reach your ideal weight within a month.
On the other hand, if the Atkins diet is something you prefer, then we will suggest Dr. Atkins New Diet Revolution for balancing a healthy weight and life by consuming simple and delicious meals.