There are different reasons why you want to go on a diet or why you are advised to follow one. It can be either to reduce your weight if you are very conscious about your health and wants to manage your weight to avoid any issues that are health related or for medical reasons. Two of the most popular diets right now is the keto diet or ketogenic diet vs Atkins diet.
While both the Atkins and keto diets are low-carb diets, they are still different in a way. That is why it is necessary to understand what these are to help you choose what is best suited for you.
How is keto different from Atkins? Knowing the difference between the Atkins vs keto can be a little tricky, since you can find a lot of different information regarding this. Hence, we created a comparative analysis of the Atkins vs keto diets to help you know the important factors relating to the two before choosing one.
What Is the Atkins Diet?
Dr. Atkins created the Atkins diet. He said that carbohydrates are considered to be the leading cause of the increase in the blood sugar levels which then causes fat to be stored in the body.
Since the Atkins diet is a low-carb type of diet, it is evident that the carbohydrate intake is significantly reduced. Thus, the human body will now be able to burn the fat stored inside and can do a much better job when it comes to regulating blood sugar levels.
When it comes to the Atkins diet, the primary factor is to let the body starve of any other fuel source such as glucose and sugar.
4 Main Phases of the Atkins Diet
The Atkins diet is composed of four key phases in which the body adapts to the diet process.
- Phase 1
At the 1st phase of the Atkins diet, the carbohydrate intake is being controlled to just 20 grams every day. It is the induction phase, and the majority of weight loss can be seen during this stage. This phase is followed by about a couple of weeks.
- Phase 2
At the 2nd phase of the Atkins diet, the amount of carbohydrates will be slightly increased. A person who follows this type of diet will be allowed to eat particular types of vegetables and fruits such as berries, seeds, and nuts in their daily diet.
While the carb intake is slightly increased, the weight continues to lessen. The increase of carb intake is also adjusted and related to the workout. This 2nd phase of the diet is also the longest phase. While there is no exact period to follow, it will be continued until only about 10 pounds are remaining from your target weight.
- Phase 3
The 3rd phase of the Atkins diet is also known as the pre-maintenance phase. In this phase, about 10 grams of carbohydrates are added to the diet in every week. It is done by putting in some whole grains and a few starchy vegetables such as rice and potatoes. In this diet phase, weight is very much carefully monitored. If weight loss happens to stop during this stage, the carbohydrates intake will be cut down again. However, it will only be done just enough that the steady weight loss can be maintained and the goal is reached.
- Phase 4
Sticking to the ideal diet needs commitment. Thus, this type of diet will be followed for the rest of one’s life. The carb intake for a person following the Atkins diet will be limited to about 45 grams to 100 grams every day.
What Is the Ketogenic Diet?
The ketogenic diet, or more commonly known as the keto diet, is one of the newest diets that are becoming popular these days. One of the primary factor when it comes to people who follow a keto diet is to restrict as much carb consumption as possible. It also includes managing only small portions of protein in the diet.
When a person consumes a particular food that is high in carbohydrates, the carbs are converted by the body into glucose that is then moved into the bloodstream by the insulin.
There is a similarity to the elements of ketogenic diet vs Atkins diet because the keto diet is also the type of diet where the body is forced to starve off the essential fuel that is often found in carbohydrate-rich foods. When the level of carbs in the body is kept very low or even eliminated, the human body will then look for another thing in the form of energy to keep things balanced.
This process of deprivation in carb intake forces the body to be able to metabolize the excessive fat and learn and manage to sustain itself. Also, in the absence of carbohydrates when following a keto diet, the liver will be able to work on the fatty acids that are present in the body. It will convert them to what is called the ketones or ketone bodies. This process is also known as ketosis. It is achieved when a keto diet is followed.
The breaking of the fatty acids in the body as part of ketosis also causes to significantly reduce fat, which will then result to a significant slimming of the body.
Atkins vs. Keto: Their Menu Differences
Before choosing between the ketogenic diet vs Atkins diet, it is important to know the main differences. The Atkins diet is ideal for those who are already or are trying to be vegans, since the keto diet requires eating high amounts of red meat in addition to reducing carb intake.
Atkins vs. Keto: Their Health Benefits
Choosing between the Atkins vs keto diets will greatly depend on the lifestyle factors, as well as the health of every person. A particular diet will not provide the same results for every person either. While both the Atkins vs keto diets are similar types of diets which can help you lose weight as well as lower the risk of heart disease, several factors make them very different from each other.
First and foremost, understand the health benefits you can get between the Atkins vs. keto diets.
Health Benefits of Following the Atkins Diet:
- Significant weight loss
- Eliminates the sweet food cravings
- Better control of the body over hunger
- Have a better control on the blood sugar or insulin spikes which is substantially helpful for people with diabetes, given that they are also following other necessary diabetes control methods
- Significantly lower the risk of heart disease in most cases
- Lesser brain fog and low energy levels
- Higher cognitive performance
Health Benefits of Following Ketogenic or Keto Diet:
- Lower insulin level with an increased ability to burn stored fat makes it the best diet for weight loss.
- A modified keto diet can mostly benefit healthy adults who belong on the rate with a higher risk for metabolic syndrome.
- Adapting to the keto diet can also significantly help people who are unable to control the amount of glucose in their blood or those who find it difficult to lose weight.
- Keto diet studies also show that it can help reduce the risk for cardiovascular disease.
- Following a ketogenic diet can also greatly benefit in reversing some cognitive impairments as well as help fight against the symptoms of Alzheimer’s disease.
Atkins vs. Keto: Side Effects Compared
Before choosing between the Atkins vs keto diets, it is also important to consider each of the Atkins vs keto side effects.
Several side effects are both present whether you choose any between Atkins vs keto diets. It includes:
- General dips on your energy level, fatigue, and lethargy
- Tendency to be inactive due to weakness and tiredness
- Sleep issues
- Acetone taste in your mouth that can result in bad breath
- Mood swings and irritability
Between the Atkins vs keto diets, the ketogenic diet can also often cause the onset of keto flu which includes symptoms like fatigue, headache, poor sleep, nausea, and increased hunger. However, this is only present in the early stages of the diet and will go away after a few short weeks.
In comparing the differences of Atkins vs keto, the Atkins diet is more flexible, especially when it comes finding a suitable diet for vegetarians or those who are lacto-ovo-vegetarians. However, there are also other benefits you can get by following the ketogenic diet vs Atkins diet, especially when it comes to increasing physical health and improving impairments.
The last thing to understand about Atkins vs keto is that both are low-carb diets which, therefore, can establish ketosis. Whether you choose between Atkins vs keto, the side effects would be present. However, they are also beneficial in achieving your weightloss goals. Both types of diets are considered to be the best diets to follow if your goal includes maintaining a healthy blood sugar level in addition to losing weight.
But, the most important thing to consider in choosing ketogenic diet vs Atkins diet is selecting what you think will work best with you. It includes what is ideal for your height and weight ratio, your health, and your fitness capacity and goals.