First of all. You should know that both the keto and Atkins diets aim to promote weight loss as well as improve health by limiting the overall carb intake. Some of the common foods excluded from these diets are grains, fruits, and sugars. A well-balanced ketogenic diet puts more emphasis on eating healthy fats rather than the Atkins diet. However, a proper understanding of how the diets work may help a person decide whether it is the right choice.
The keto diet
A person following a well-balanced keto diet eats very few carbohydrates, lots of fat as well as some protein. Here are the proportions of a person’s daily macronutrient intake on the keto diet:
- 70–80% fat
- 20–25% protein
- 5–10% carbohydrates
We all know that carbs are considered as the body’s go-to source of fuel. In this way, the keto diet involves significantly reducing levels of carbs in order to put the body in such a state that there is no longer use them for fuel. When the carbs are limited in the diet, the body enters into a metabolic state of ketosis in which it starts to burn fat as well as produce ketones molecules that serve as a new energy source for the body. Many people follow the keto diet as a way of burning body fat.
There is great need to know that a speed keto diet proponent recommends getting the carbohydrates from specific foods such as keto-friendly vegetables like leafy greens, some fruits like berries. However, the diet excludes grains and legumes.
The Atkins diets
Like the keto diet, the Atkins diet also follows for a few carbs with moderate amounts of protein. The diet also comprises high amounts of fat. The diet consists of 4 different phases distinguished by the number of carbs:
- Phase 1 –it is known as the most restrictive phase that allows for just 20–25 g of carbohydrates per day.
- Phase 2 – During this phase, you are allowed to eat 25–50 g of carbs each day.
- Phase 3 – The diet allows the people to eat up to 80 g of carbs per day
- Phase 4 – Phase 4 is the maintenance phase that allows 80–100 g of carbs per day.
However, the final phase of the Atkins diet is the least restrictive. The significant aim is to help a person be conscious of carb intake as well as maintain a healthful weight. During the first phase, the body also enters ketosis. However, when the person moves through the other phases, they begin to eat more carbs.
What are the differences between the keto and Atkins diets?
In keto diet vs Atkins similarities, both involve restricting carb intake. This restriction is necessary even in the final phase of the Atkins diet. Some of the key differences are:
Firstly, there is excellent to keep in consideration that the keto diet is considered as much more restrictive than the Atkins diet. The reason is that the keto diet places more emphasis on carb elimination. Along with this, the diet also restricts protein sources because the body can break down proteins into glucose for energy purpose.
On the other hand, the Atkins diet places substantial restrictions on carbohydrate intake. It allows for moderate protein intake too. When the person moves through the stages, it is fascinating to know that the Atkins diet becomes more relaxed that will enable you to eat more carbs and a greater variety of foods.
Long term viability
Some of the long- term studies indicate that restrictive and low carb diets are more healthful for extended periods. It has also been noted that an increased risk of mortality among people due to low carbohydrate diets is rich in animal protein and fat. A large variety of plants such as nut butters, legumes, and whole grains also contain carbohydrates, and they are highly restricted in low carb diets.
Some people also considered that the Atkins diet is an achievable long-term option. No doubt, the diet is restrictive in the start, but you introduce more foods and carbs when you get close to goal weight.