Madeleine Hull
The Atkins and Ketogenic (Keto) diets are both low-carb diets that have been studied for several decades. The main difference between the two is that the Atkins diet is done in phases, allowing for a gradual increase in carb intake, while the keto diet maintains very low carb intake throughout. Both diets aim to induce ketosis, a metabolic state where the body burns fat instead of glucose for fuel, but the keto diet aims to keep the body in this state throughout, while the Atkins diet may only induce ketosis in the first and second phases. The keto diet is more restrictive and involves continuous monitoring, while the Atkins diet is more flexible and may be more sustainable in the long run.
Atkins vs Ketogenic Diet
| Characteristics | Atkins | Ketogenic Diet |
|---|---|---|
| Carbohydrates | Gradually increase carb intake | Very low carb intake |
| Ketosis | Only in the first and second phases | Continuous ketosis |
| Macronutrients | Flexible | Strict |
| Medical Supervision | No | Sometimes required |
| Sustainability | More sustainable | Restrictive |
| Weight Loss | Gradual | Rapid |
| Protein | Up to 30% of calories from protein | About 20% of calories from protein |
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Ketosis and carbs
The Atkins and keto diets are both low-carb diets that aim to induce ketosis for weight loss. Ketosis is a metabolic state in which the body burns fat instead of glucose (a sugar derived from carbohydrates) for fuel. In this state, the body also produces ketones, which serve as an alternative energy source.
Carbohydrates are the body's primary source of energy. Normally, when carbohydrates are consumed, they are digested and enter the bloodstream as glucose, which is then used as fuel for cells. When carbohydrate intake is significantly reduced, as in the keto and Atkins diets, the body must switch to burning fat for energy instead, resulting in weight loss.
The main difference between the two diets lies in their approach to carbohydrate restriction. The keto diet is very restrictive, limiting total carb intake to less than 50 grams per day, or even as low as 20 grams per day, to maintain ketosis. On the other hand, the Atkins diet is more gradual and flexible, with four phases that allow for a gradual increase in carbohydrate intake as an individual progresses towards their goal weight. In the initial phase of the Atkins diet, carb intake is restricted to 20-25 grams per day, similar to the keto diet, which may cause the body to enter ketosis. In the second phase, carb intake is increased to 25-50 grams per day, and in the third phase, it can go up to 80 grams per day. The final phase is the least restrictive, allowing for 80-100 grams of carbs per day and focusing on maintaining a healthy weight.
While the keto diet restricts protein to about 20% of daily calories, the Atkins diet allows for up to 30% of calories from protein. Additionally, the Atkins diet allows for more variety in food choices, including more fruits, vegetables, and even some grains. The flexibility of the Atkins diet makes it more sustainable in the long run, as it is less restrictive and does not require constant monitoring of ketone levels or strict adherence to macronutrient targets.
It is important to note that neither the keto nor the Atkins diet is recommended for individuals with diabetes, heart disease, or kidney disease. These diets should be undertaken for a limited period and under the guidance of a healthcare professional.
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Macronutrient intake
The Atkins and ketogenic diets are both low-carb diets that can promote weight loss, diabetes management, and heart health. However, they differ in their approach to carbohydrate intake.
The Atkins diet is a low-carbohydrate diet that has been popular worldwide since its introduction in the 1970s. It involves consuming under 20 grams of carbohydrates per day for the first two weeks, then slowly increasing carbohydrate intake over time. During the induction phase, the diet recommends eating high-fat, high-protein foods with low-carb vegetables like leafy greens. In the balancing phase, more nuts, low-carb vegetables, and small amounts of fruit are added. The fine-tuning phase involves adding more carbohydrates until weight loss slows down. In the final maintenance phase, individuals can eat as many healthy carbohydrates as their body can tolerate without regaining weight. The Atkins diet initially gained a reputation for being unhealthy due to its high saturated fat content. However, the effect of saturated fat on health, particularly heart disease, is still debated among researchers.
The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate diet designed to induce a state of ketosis in the body. Ketosis occurs when the body is deprived of glucose, its primary energy source obtained from carbohydrates. When carbohydrates are restricted, the body turns to stored fat as an alternative fuel source, producing ketone bodies in the liver, which can be used in place of glucose. The standard keto diet (SKD) typically restricts carbohydrate intake to 5-10% of total calories, resulting in a higher fat intake of 55-60% and moderate protein intake of 30-35%. The targeted keto diet (TKD) is a more flexible variation that allows for higher carbohydrate intake for active individuals and athletes who require more energy. The keto diet was initially developed to aid children with epilepsy but has since been adopted by many for weight loss and other health benefits.
Both the Atkins and keto diets involve a reduction in carbohydrate intake, but the key difference lies in their approach to carbohydrate reintroduction. While the Atkins diet gradually reintroduces carbohydrates, the keto diet maintains a strict low-carb regimen to sustain ketosis and promote fat burning.
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Sustainability
The ketogenic (keto) diet is a low-carb, high-fat, and high-protein diet. It involves deriving 70% to 75% of daily calories from fat, 20% from protein, and no more than 10% from carbohydrates. This diet is extremely strict and difficult to maintain, and it can be unsafe for certain patients. It can lead to quick weight loss, but it is not a long-term solution and can lead to weight regain. The keto diet can also cause various side effects, such as bad breath, nausea, vomiting, constipation, sleep problems, and extreme fatigue. In the long term, it may increase the risk of kidney stones, osteoporosis, and gout.
The Atkins diet is a low-carb, high-protein, and high-fat diet. It is a more flexible and personalized approach than the keto diet, making it more sustainable for the long term. Atkins 20 and 40 allow for the consumption of optimal amounts of protein, healthy fats, and high-fibre carbs in the form of vegetables. Atkins 20 also has a balancing phase, Phase 2, which helps to increase metabolism and maintain weight loss by gradually introducing a broader array of carbs. Atkins 40 offers even more variety and choices as long as the dieter is at or under 40 grams of net carbs a day.
Both the keto and Atkins diets can be effective for weight loss, but they have different levels of restrictiveness and sustainability. The keto diet is more restrictive, difficult to maintain, and may not be safe for everyone. The Atkins diet, on the other hand, offers more flexibility and variety, making it a more sustainable option for those seeking a long-term dietary change.
It is important to note that the sustainability of any diet also depends on individual factors, and there is no one-size-fits-all approach. Consulting with a healthcare professional or a dietitian before starting any new diet is always recommended to ensure it aligns with one's health goals and needs.
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Health benefits
The Atkins and keto diets are both low-carb diets that can lead to a state of ketosis, which can aid weight loss. However, the Atkins diet is less restrictive, as you gradually increase your carb intake, and you do not have to monitor ketones or stick to certain macronutrient targets.
The keto and Atkins diets can have several health benefits, including:
- Weight loss: Both diets can lead to weight loss, as the body burns fat very well when it enters ketosis. A review of six popular diets found that Atkins resulted in the most weight loss after 6 months.
- Diabetes management: Low-carb diets can help regulate blood sugar levels and improve blood glucose and hemoglobin A1c levels more than low-fat diets. This can be beneficial for managing type 2 diabetes.
- Heart health: Low-carb diets can improve cholesterol and blood pressure, which can positively impact heart health.
- Reduced risk of seizures: The keto diet was initially developed to treat children with epilepsy, and it can help reduce the risk of seizures.
- Improved metabolic health: Ketosis can help manage obesity and other metabolic risk factors, such as hypertension, dyslipidemia, and atherosclerosis.
- Reduced cancer risk: Low-carb diets may also reduce the risk of certain types of cancers.
- Improved nutrition: Both diets focus on whole foods and reducing intake of processed foods, which can improve overall nutrition and reduce the consumption of unhealthy fats and sugars.
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Weight loss
The keto and Atkins diets are both low-carb diets, and following them strictly will most likely lead to weight loss. Both diets emphasise restricting carbs, so you might think they are the same. However, there are some key differences between the two.
The keto diet is a low-carbohydrate, moderate-protein, high-fat diet plan. The goal of keto is to get your body into ketosis, a metabolic state in which you burn fat for fuel instead of sugar or carbs. When you're in ketosis, your body runs on ketones, bundles of energy that come from either the fat you eat or your stored body fat. Ketosis suppresses your appetite, turning off your body's hunger hormone, which is one reason there are so many keto success stories when it comes to weight loss. On a keto diet, you can stay in a mild calorie deficit and gradually lose weight, without the constant hunger that you feel on other diets.
The Atkins diet, on the other hand, is a less restrictive approach to the keto diet, with more food choices and a greater balance of macronutrients. It is also a low-carb diet, but it works a little differently. Atkins is broken down into four phases geared towards weight loss. You set yourself a goal weight, then move through the four phases, depending on how much weight you lose. During the first phase, you eat under 20 grams of net carbs a day, until you’re within 15 pounds of your weight loss goal. You will almost certainly be in ketosis during this phase of Atkins. In the second phase, you increase your carb intake to 25-50 grams of net carbs a day until you’re within 10 pounds of your goal weight. To lose the last 10 pounds, you increase your carb intake to 50-80 grams of net carbs a day, until you hit your weight loss goal and maintain your goal weight for one month. Atkins keto diets like Atkins 20 and Atkins 40 have more flexibility with similar benefits to the classic keto diet.
Both diets may result in weight loss by decreasing the number of calories you eat. Many high-carb foods are high in calories and may contribute to weight gain. Both Atkins and keto require you to eliminate these high-calorie, carb-rich foods, which makes it easier to cut calories and lose weight.
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Frequently asked questions
Both diets are low-carb, but the Atkins diet is done in phases, with the first phase being the most restrictive, allowing for just 20-25 grams of carbohydrates per day. The second phase increases this to 25-50 grams, the third phase allows up to 80 grams, and the fourth and final phase allows 80-100 grams. The keto diet, on the other hand, is continuously restrictive, with a daily carb intake of less than 50 grams.
The goal of both diets is to enter a state of ketosis, where the body burns fat instead of glucose for fuel.
The Atkins diet may be more sustainable in the long run because it is not as restrictive as keto and does not require the body to remain in ketosis. It is also more forgiving, allowing for a gradual increase in carb intake.
The keto diet can deliver rapid results and puts more emphasis on eating healthful fats than the Atkins diet.
