What’s the Difference Between Keto and Atkins?
- Dietitian.Lauren Hmede
- Aug 6, 2019
- 3 min read
What’s the Difference Between Keto and Atkins?
Atkins and keto are two of the best-known low-carb diets.
Both stipulate a drastic reduction in high-carb foods, including sweets, sugary drinks, breads, grains, fruits, legumes, and potatoes.
Though these diets are similar, they have differences as well.
This article compares the Atkins and keto diets to help you decide which may be a better fit.
The Atkins diet
The Atkin diet is one of the best-known diets worldwide. It’s a low-carb, moderate-protein, high-fat diet.
Though Atkins has evolved to offer a variety of plans, the original version (now called Atkins 20) is still the most popular. It’s broken down into four phases, which are based on your daily net carb (total carbs minus fiber and sugar alcohols) allowance:
Phase 1 (Induction). This phase allows for 20–25 grams of net carbs per day until you are 15 pounds (7 kg) from your goal weight.
Phase 2. During this phase, you consume 25–50 grams of net carbs per day until you are 10 pounds (5 kg) from your goal weight.
Phase 3. Your net carb allowance is raised to 50–80 grams per day until you have met your goal weight and maintained it for 1 month.
Phase 4. During the final phase, you consume 80–100 grams of net carbs per day for ongoing weight maintenance.
As you approach your goal weight and advance through these phases, your daily carb allowance increases, allowing you to incorporate a greater variety of foods.
However, even during Phase 4, which allows for up to 100 grams of net carbs per day, you consume significantly fewer carbs than most people normally eat.
The keto diet
On the keto diet, you restrict your total carb intake to less than 50 grams per day. This causes your body to enter ketosis and burn fat for energy.
Similarities and differences
Keto and Atkins share certain similarities but also differ greatly in some respects.
Similarities:
In fact, Phase 1 (Induction) of the Atkins diet is similar to the keto diet, as it restricts net carbs to 25 grams per day. In doing so, your body likely enters ketosis and starts burning fat as its main source of fuel.
What’s more, both diets may result in weight loss by decreasing the number of calories you eat.
Many carbs particularly refined carbs like sweets, chips, and sugary drinks — are high in calories and may contribute to weight gain,
Both Atkins and keto require you to eliminate these high-calorie, carb-rich foods, which makes it easier to cut calories and lose weight.
Differences
Keto and Atkins are both low-carb diets that may aid weight loss by burning fat and cutting your calorie intake. However, on Atkins, you gradually increase your carb intake, while it remains very low on the keto diet.
Potential benefits
Though once considered unhealthy, low-carb diets have now been shown to offer various health benefits.
Weight loss
Low-carb diets may result in more weight loss than other diet plans.
Though more restrictive than Atkins, the keto diet may aid weight loss as well. Research indicates that being in ketosis decreases appetite, thereby removing one of the biggest barriers to weight loss — constant hunger.
Ketogenic diets also preserve your muscle mass, meaning that most of the lost weight is more likely to be a result of fat loss.
Blood sugar control
Research indicates that low-carb diets can benefit blood sugar control.
Low-carb diets have been shown to decrease the need for diabetes medications and improve levels of hemoglobin A1c (HgbA1c), a marker of long-term blood sugar control.
Other benefits
Low-carb diets like keto and Atkins may result in more weight loss than other diet plans. They may also help you improve your blood sugar and decrease your risk of heart disease.
Which is better?
Both Atkins and keto have benefits and downsides.
Atkins is less restrictive than keto. Additionally, the long-term effects of the keto diet are not well known. Choosing healthy foods and limiting refined carbs is a great way to improve health, regardless of your carb intake.
Sources:
コメント