Keto vs Atkins Diet: How They Differ
If you have been trying to lose weight, you might already have heard of Keto and the Atkins diet. However, you might be finding it hard to choose a suitable diet since both have many resemblances. They are low in carbohydrates and high in healthy fats.
In spite of their similarities, the two diets are not the same. What makes them different? Let’s find out.
What is Keto Diet?
Keto diet is a low-carb, protein-based, and high-fat diet created for people who are looking to lose excess body fat and maintain healthy body weight. Traditionally, the diet was intended for people with diabetes and kids with unmanageable epilepsy. However, today, the diet has become famous for anybody who is looking for an effective weight loss solution.
How Does the Keto Diet Work?
Keto diet sparks ketosis, a metabolic state that triggers your body into burning fats for energy. Besides burning fat, ketosis unleashes the production of more ketones into your bloodstream.
Nutritional experts say that the diet can improve your mental clarity, reduce the risk of cancer, boost your energy levels, and control your appetite.
Types of Keto Diet
There are several types of Keto diet. Each class is designed to meet the specific needs of different people. The common variations are:
- Targeted Keto Diet
Targeted Keto diet lets you take more carbohydrates half an hour before or after your regular workouts. It is recommended for athletes and any other person who does moderate intensity workouts each day.
- Standard Keto Diet
The standard Keto diet is the ideal version of a Ketogenic diet plan. A 2,000-calorie standard Keto diet contains an average of 75 grams of protein, 165 grams of fat, and 40 grams of carbohydrates.
- Cyclical Ketogenic Diet
The cyclical Ketogenic diet is designed for people who indulge in high-intensity training. As its name suggests, this diet requires you to consume a high-fat low-carb Keto diet for six consecutive days and a high-carb diet for two days.
What Should You Eat When You Are On a Keto Diet?
The Keto feeding program allows you to eat fat-rich foods like fish, plant-based fat, low-carb vegetables, dairy, eggs, adequate water, tea, nuts, and berries. You would want to avoid sugar, starch, beer, and fruit.
What is the Atkins Diet?
The Atkins Nutritional Approach was proposed and formulated by Dr Robert Atkins for people who were looking to lose excess fat as well as maintain a healthy weight. It restricts the intake of excess carbohydrates and helps you lose weight quickly.
How Does Atkins Diet Work?
Atkins’ nutritional approach was formulated to help you cut down the intake of carbohydrates, a primary source of excess body fat. Besides limiting carb intake, Atkins diet forces your body to use stored fat for energy. It encourages you to find your most suitable carbohydrate balance.
Variations of the Atkins Diet
There are three primary variations of Atkins.
- Atkins 20
Atkins 20 is the classic version of the Atkins diet. Nutritionists recommend the diet plan to those people who are looking to shed several pounds of excess fat within the shortest time possible. It is divided into the induction, balancing, fine-tuning, and maintenance phases.
- Atkins 40
Atkins 40 was created for people who want to lose a little bit of weight. Moreover, the weight loss diet plan is an ideal solution for pregnant and breastfeeding ladies. The nutritional program limits your carbohydrate intake to 40 grams per day.
- Modified Atkins
Modified Atkins is similar to a Keto diet since it limits the intake of carbohydrates to 20 grams per day. Nutritional experts say that it has more benefits than Atkins 40 and Atkins 20. It is ideal in weight loss as well as in the management of chronic diseases like epilepsy and diabetes.
What Should You Eat When You Are On the Atkins Diet?
You can eat meat, fish, low-carb vegetables, nuts, seeds, eggs, dairy, and healthy fats. You want to avoid refined oils like soybean, all types of sugar, and Trans fats. Furthermore, you want to avoid legumes, grains, high-carb vegetables, and high-carb fruits during Atkins 20’s induction phase.
Keto vs Atkins: Differences
- The Keto diet emphasizes the intake of high-fat foods. Your Keto diet should generate 80% of calories from your diet. Atkins diet emphasizes the consumption of low-carb foods. Atkins diet gives you the freedom to cut down your carbohydrate intake to your most suitable quantity.
- Keto diet limits your protein intake to 20% of your daily calories. The Atkins diet does not restrict your protein intake.
- Keto diet is more restrictive than the Atkins diet. Therefore, maintaining a Keto diet can be more difficult.
Keto vs Atkins Diet: Which Diet Is Suitable for You?
Both diets are scientifically proven to help you lose weight as well as help you maintain a healthy weight. However, if you want the best results, pick a diet plan that you can manage to adopt into your lifestyle. Thus, the decision on which is the better diet would depend on your unique preferences.