Two of the most popular low carb diets are the keto diet and Atkins, and both diets will follow certain carbohydrate restrictions. These two diets are not all about cutting the bad carbs from your diet that includes fries, cupcakes, and cookies. But also you need to restrict a few fruits and vegetables.
Even though both diets focus on losing more weight, still they both share some similarities and differences. Let’s dig more information on the keto diet versus atkins, and find out which diet is more effective.
How does the keto diet work?
The keto diet is a very low carb, moderate-protein, and high-fat diet, and during the keto diet, your body will reach the metabolic state of ketosis where fat from carbs will act as a main source of energy. In most keto diets, the minimum intake of net carbs will be 20-25 grams per day. Here the calorie intake will be 75% from fat, 20% from protein, and 5% from fats.
Even certain people follow the dukan diet which is similar to the keto diet. Both dukan and keto diets will follow the same process of consuming fat and protein but omitting carbohydrates. When it comes to the dukan diet vs keto, the keto diet is not operated in phases like the ducan and atkin diet, rather you need to eat in ratios till you reach the goal weight.
The keto diet comes with a lot of restrictions, so the keto diet for beginners in the first week will be the consumption of meat, vegetables, cheese, nuts, and certain dairy products. If you cut out the carbs drastically and suddenly, then it will result in flu-like symptoms and your body will start burning glucose to fat for energy.
How does the Atkins diet work?
The Atkin diet is one of the best low-carb diets when compared worldwide, and also it is a moderate-protein and high-fat diet. In the Atkin diet, protein and fat play a main role while carbs are limited between 20grams to 25 grams.
The Atkin diet is separated into four phases and of all the phases the atkins diet phase 1 or introductory phase will come with more restrictions rules. Here are the four phases of the Atkin diet;
Here, you can consume 20-25 grams of net carbs per day and you will follow this until you lose 15 pounds of weight.
Here you can consume 25-50 grams of net carbs until you lose 10 pounds of weight.
In this phase, the net carbs level is raised to 50-80 grams per day until you reach your goal weight and maintained it for 1 month.
In the final phase, you can consume 80-100 grams of carbs by maintaining your current weight.
The plan of the Atkin diet has extended to a variety of levels and the most popular and classic plan is Atkin 20, where you will be consuming 20 grams of carbs per day.
Similarities of keto diet versus atkins
Before looking at the keto diet versus atkins, they both share certain similarities. Both diets will start with losing water weight as the carbs will retain water. As per certain research, in the Atkin diet, you will lose a modest amount of weight initially after one year then you will start to regain the weight by the end of the second year.
In both the keto and Atkin diets, you don’t need to count your calories but you need to concentrate on the number of carbs that you consume per day. In the keto diet, you should make sure that the calories are coming from protein and fat only.
Both diets are not easy, as initially, changes in eating habits will result in nutritional deficiency, dizziness, and mental fatigue. So, when compared to the keto, the Atkin diet is easy to follow.
What are the differences?
In keto vs atkins, the only major difference is the amount of protein you consume in both diets. There is no limit in the Atkin diet, but in keto, it should be limited to 20% of your daily calories.
The other major difference is that during the keto diet the body will be in ketosis during the entire period of the diet. But in the Atkin diet, only the Phase 1 and 2 will be on ketosis as you reach the advanced level you will reintroduce the carbs. But in keto, you will be limited to carbs till you reach the desired weight goal.
Also, the keto encourages whole food, instead of consuming processed food, refined grains, and any other food that comes with preservatives. But in the Atkin diet, you can prefer the shake or pre-packaged food that is designed to support the lifestyle.
So, the Atkin diet restrictions are easy and you can follow this for the long term. Also, here your body doesn’t have to stay in ketosis till you complete the diet.
Which is better?
The keto diet is entirely a low-carb diet but the Atkin diet is the low-carb diet in the induction phase. If you throw a question of which is faster keto or atkins, then both are considered the best. If you are planning for a dramatic change, then go for keto and if you are looking for a familiar or less restrictive plan then choose an atkin diet.
When compared to the other low-carb diets, the keto diet comes with more restrictions. In the keto diet versus atkins, both carry certain restrictions, but the results are always rapid and amazing. When compared to the keto diet, the Atkin diet is lenient and easy to follow. So, depending upon your lifestyle and health factors you can consider anyone’s diet.
But before choosing any diet plan, if you have any chronic conditions then it may be better to consult a healthcare provider. As any diet that comes with a short-term weight loss won’t result in long-term healthcare benefits.