The Atkins diet is a dietary method where you eat fewer carbs and eat more protein. A Keto diet is a dietary method where you can eat only fewer carbohydrates but can eat a lot of protein. Based on what you have to eat more and what you have eat less, a lot of people think that there is no distinction between keto and the Atkins diet. Likewise, some people also think that Atkins and Keto are just another low carb diet method. However, Keto and the Atkins diet are more than that. Based on the effectiveness, difficulty level, and safety the Atkins diet and keto diet will be neck and neck.
The Atkins and keto diet do not just restrict eating foods like cakes, chocolates, rice, pasta that have high carbohydrate content. You also have to avoid fruits and vegetables that have high carbohydrate. When you limit yourself from eating a lot of carbohydrates, your body goes into the ketosis process. In the Ketosis process, instead of glucose, the body starts using fats for energy. In other words, the liver processes the fats and the body uses fats for energy. The Ketosis process is highly valued in Keto diet as well as Atkins diet.
Atkins Diet: What is it and How it Works
The Atkins dietary method was devised by a doctor named Robert Atkins, thus the name Atkins diet. The Atkins diet has four phases. The introductory phase is called Induction. It begins with restricting carbohydrates in your diet. You are allowed to take only 20-25 grams of carbohydrate in a day. You are recommended to get your daily dose of carbohydrate from vegetables, nuts, seeds, and cheese. However, you can eat a lot of protein and fats. When you restrict from eating carbohydrates, your body goes into ketosis. You will have to remain in the Induction phase until you lose 15 pounds of your weight loss goal.
In phase two, you are recommended to take 25-50 grams of carbohydrate per day. You are suggested to include cheese, yogurt, and blueberries in your food. You will have to remain in phase two until you are 10 pounds away from your weight loss goal.
In the Atkins diet, you gradually increase your carbohydrate intake. Therefore, once in the third phase, you can eat up to 100 grams of carbohydrate per day.
The fourth phase of the Atkins diet is the lifelong maintenance of carbohydrate intake that you followed in the third phase. The fourth phase begins four weeks after you are on the third phase.
What is Ketogenic Diet and How it Works
The keto diet was developed during the 1920s while trying to find a cure for children with epilepsy. Various studies have found that 10 weeks of the keto diet can change your body weight and fat deposits significantly. It has been established that the keto diet changes your body mass index and Glycated hemoglobin levels. Glycated hemoglobin is a type of hemoglobin that is associated with glucose.
The keto diet recommends limiting carbohydrate to 5 percent and including 20 percent protein and 75 percent fats. When your menu includes 5 percent carbohydrate, 20 percent protein, and 75 percent fats, your body goes into ketosis process. In the ketosis process, your body starts depending on fats for energy instead of glucose that is created when carbohydrate is broken down. There are also downsides of this diet plan as it can lead to a deficiency of essential vitamins and minerals and cause headache, mental fatigue and nausea. Eating too many fats can also cause heart diseases and kidney stones.
Difference between Keto and Atkins
The major difference between the keto diet and the Atkins diet is the quantity of protein and carbohydrates you are allowed or required to take. When you are on the keto diet, protein constitutes only 20 percent of your food. Contrarily, on the Atkins diet, you are not restricted on how much protein you can take. Likewise, when on the keto diet your food can contain only 5 percent carbohydrates and you will have to strictly follow ths carb amounts as long as you are on the Keto plan. However, on the Atkins diet plan, you will be give to eat 25 grams of carbohydrates in the Induction phase, and the amount of carbohydrates will be gradually increased. When you are on the final stage, you can eat uptp 100 grams.
Keto diet centers on the ketosis process, whereas the Atkins focus on ketosis only on the Induction phase or phase two.
Similarities between Keto and Atkins
The Keto and Atkins diet, both focus on low carbohydrate meal and ketosis process.