Atkins Versus Ketogenic
- Dietitian.Lauren Hmede
- Jan 19, 2019
- 2 min read
Atkins diet: What you need to know:
The Atkins diet was introduced in 1972 by a cardiologist named Robert Atkins
First, protein and fat are fair game on Atkins, but carbs are strictly limited to between 20 and 25 grams (g) of net carbs (total carbs minus fiber) during the introductory phase. Nuts, seeds, veggies, and cheese are the main food providing carbs.
During the third phase, you’ll increase to between 50 and 80 g of net carbs in order to know what is the amount of carbs you can eat before the weight loss stalls?
Once you determine the amount of carbs needed and you follow it for one month you can remove to the last stage which is life maintenance when carbs are allowed up to 100 grams as long as your weight wont creep back.
Ketogenic diet:
Ketogenic diet works in one way when you will reduce your intake of carbs to five percent of total calories, 75% fat and 20% protein. After following the diet you will enter ketosis status and you can monitor thoruhgout measuring ketones in your urine.
The diet was mainly developed in 1920 to treate children with epilpsy.
Buildup of ketone results inside effects like nausea, headaches, mental fatigue, and bad breath, deficiencies in vitamins and minerals, kidney stones and heart disease according to the types of fat chosen by patients.
Similarities Between the Ketogenic Diet and the Atkins Diet
You will lose mainly water after following low carbs diet as carbs retain water and you will gain rapidly weight after re-introducing carbs.
You dont have to count calories on both diet but you should make sure that your carbs intake is on track. For keto diet you should make sure that you are taking the exact number of calories for both fat and protein.
Both diets are difficult to be followed as they cause dizziness, nutritional deficiencies, and mental and physical fatigue
A Look at the Differences Between Keto and Atkins:
A main difference between Atkins and Keto is there is no cap on Atkins, while keto limits protein to about 20 percent of your daily calories.
Another big difference is that keto centers on the body being in ketosis during the entire period of the diet, while ketosis plays a role only during phase one and possibly two of Atkins. On Atkins, you eventually reintroduce carbs, but on keto, carbs are always limited.
Atkins is more sustainable in the long run because it’s not quite as restrictive and doesn’t require you to make sure your body remains in ketosis.
Plus, on Atkins, you can eventually add back nutritious foods like quinoa, oatmeal, and fruit
In general diets are generally safe if patients dont suffer from chronic diseases, diabetes, heart disease, or kidney disease.
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