The Atkins diet and the Ketogenic (keto) diet are both low carb diets, which stress the drastic reduction of carbs in our foods, including processed foods like sugary drinks, legumes and potatoes in favor of foods rich in protein and fats.
Both the Atkins and keto diet are very similar and they both have similar health benefits as well such as weight loss and reduction of blood sugar, just to name a few.
However, apart from the difference in their names, there are a few other differences which you should be aware of so that you can be able to know the one that’s suitable for you.
First, what is the Atkins Diet?
Although, rejected by mainstream authorities at first, the Atkins diet is now the best-known diets all over the world. It’s a low-carb diet that involves eating food with low carb content, moderate protein content, and high fat content.
The Atkins diet has evolved into a variety of plans buth the original version which is currently known as Atkins 20 is still the most popular and effective version of the Atkins diet.
It’s broken down into 4 phases. Phase 1 involves carb intake of 20 to 25 grams per day until you’re about 15 pounds or 7kg from your weight goal.
Phase 2 involves 25 to 50 grams carb intake per day until you’re 10 pounds or 5 kg away from your weight goal.
Phase 3 involves 50 to 80 grams carb intake until you meet your weight goal and maintained it for a period of 1 month.
Finally, in phase 4, you can consume between 80 to 100 grams of net carbs per day to keep maintaining your current weight.
The Atkins diet is program in such a way that as you advance through the phases, your daily carb intake also increases, which makes it possible for you to eat different varieties of foods which you are not allowed to eat in the earlier stages.
The point is that the Atkins diet adapts as you get towards your weight goal and allows you to increase your carb intake and eat different varieties of food.
What is the Keto diet?
The keto diet is also a low-carb diet like the Atkins diet, but it reduces your daily carb intake to 20-50 grams to get your body into ketosis and maintain it in that state of ketosis.
Ketosis is a state where your body burns fats instead of sugars release from carbs.
For the keto diet, your daily carb intake will continue to be less than 50 grams to keep your body in ketosis. Your diet will comprise 5 calories from carbs, 20 percent calories from protein and 75 percent from fat.
Similarities and differences between the Keto and Atkins diet
The major similarity between the two diets is that they’re both low-carb diets. They both restrict your carb intake to less than 50 grams per day.
In fact, phase 1 of the Atkins diet is very similar to the keto diet, as it restricts your daily carb intake to about 25 grams. Which means, your body will likely get into ketosis in the phase 1 of the Atkins diet.
Both the Atkins and keto diet also have similar health benefits. They both help you lose weight, and they help control blood sugar along with a host of other health benefits.
What are the differences?
The major difference between the Keto and the Atkins diet is that the keto diet is more restrictive than the Atkins diet.
With the keto diet, your calorie intake for the day can only contain about 20 percent protein, whereas with the Atkins diet, it can contain up to 30 percent protein, depending on the phase of the Atkins diet.
As you go up the phases, you’re allowed to take more protein and to take more carbs. With the Atkins diet, you’re allowed to gradually increase your carb intake as you go up the phases, which will eventually remove your body from ketosis.
This means, you get to eat from a wider variety of foods such as fruits and grains.
However, with the keto diet, your carb intake is always restricted to keep your body in ketosis.
Thus, the major difference between the two is that while the Atkins diet has a flexible meal plan, the keto diet has a restrictive meal plan to keep your body in ketosis (burning fats).
Atkins vs Keto diet. Which is better?
When choosing the best diet for yourself, it’s important to consider and take into account your weight loss goals, your overall health and your dietary preferences.
Both the Atkins and the keto diet are both low carb diets that help in weight loss, heart health, and diabetes management.
The keto diet is highly restrictive, and may be difficult to stick to in the long run. It may also lead to nutrient deficiencies if you don’t pay careful attention the quality of your diet.
Therefore, a low-carb diet with moderate carb restriction like the Atkins diet is usually sufficient as long as you’re eating healthy foods.
The keto diet will keep your body in ketosis continually, which means you’ll keep losing weight as long as your body is in ketosis. However, the Aktins diet increases your carb intake as you approach your weight goal.
That means your body will be removed from ketosis along the line, as you approach your weight goal, and it will be all about maintaining your current weight.
Overall, it’s all up to you. Some people may benefit from a more restrictive diet like the keto diet, while others will prefer the less restrictive diet like the Atkins diet.