Atkins Meals: Keto-Friendly Or Not?

The Atkins and keto diets are two of the most well-known low-carb diets, with the former being one of the most popular worldwide. Both diets drastically reduce carb intake, with keto being more restrictive and focusing on keeping the body in ketosis, a metabolic state where fat is burned instead of carbohydrates for fuel. Atkins, on the other hand, is less restrictive and involves gradually increasing carb intake, which eventually takes the body out of ketosis. While keto limits protein intake to 20% of daily calories, Atkins has no such restriction. Both diets have been linked to weight loss, with Atkins being linked to more weight loss than other diet plans in multiple studies.

Atkins is a type of ketogenic diet

The classic ketogenic diet was originally developed by physicians to treat epilepsy and is considered very restrictive, typically only done under strict medical supervision. However, Atkins offers a more flexible and sustainable approach to keto, with clearly defined phases to suit a variety of goals.

The Atkins diet is divided into four phases, with carbs slowly reintroduced as the stages progress. In the first phase, the body is sent into ketosis with a daily intake of protein, fat, and 20 to 25 grams of carbs, with about 15 grams coming from vegetables. Phase 2 increases the daily carb intake to 25 to 50 grams, adding in foods like blueberries, cottage cheese, and yogurt. During Phase 3, the daily carb allotment is raised to between 50 and 80 grams, allowing for more trial and error to find the perfect balance of carbohydrates. The final phase focuses on continuing the habits developed during Phase 3, allowing up to 100 grams of carbs per day as long as weight maintenance is sustained.

The Atkins approach to keto emphasizes optimal servings of protein, in addition to healthy fats and low-carb foods, to maintain muscle mass and keep you feeling full. This means there is more room for protein and, therefore, more food options to choose from.

Atkins keto diets are more flexible than classic keto

The Atkins keto diet is more flexible than the classic keto diet. The classic keto diet, also known as the original keto diet, was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy. It is a highly restrictive diet with a 4:1 ratio of fat to protein and carbs, meaning 90% of calories come from fat, 6% from protein, and 4% from carbs. This diet requires strict monitoring and sometimes medical supervision.

On the other hand, the Atkins keto diet offers more flexibility and a more realistic approach to the classic keto diet. The Atkins 20 and Atkins 40 plans allow for greater personalization and provide a sustainable, long-term plan for weight loss and health maintenance. The Atkins keto diet emphasizes optimal servings of protein, healthy fats, and low-carb foods, which help maintain muscle mass and keep you feeling full. There is more room for protein, which means a greater variety of food choices.

One of the key differences between the two diets is their approach to protein intake. The keto diet restricts protein to 20% of daily calories, while the Atkins diet has no such limit. This makes the Atkins diet more sustainable and easier to stick to in the long run.

Additionally, the classic keto diet centers on keeping the body in ketosis throughout the entire period of the diet, while the Atkins diet focuses on ketosis only during the initial phases. The Atkins diet eventually reintroduces carbs, allowing for a wider variety of foods, including quinoa, oatmeal, and fruit. This makes the Atkins diet less restrictive and more nutritionally balanced.

The Atkins keto diet is a more flexible and sustainable approach to the classic keto diet, offering a greater variety of food choices and a less rigid structure. It is a realistic and personalized plan that can help individuals achieve their weight loss and health goals without the same level of restriction as the classic keto diet.

Atkins keto focuses on optimal protein servings

The Atkins keto diet focuses on optimal servings of protein, in addition to healthy fats and low-carb foods, to maintain muscle mass and keep you feeling full, not restricted. The diet recommends that protein should make up 20-30% of your diet. This is because eating the right balance of protein while on a low-carb diet is important in protecting muscle mass and supplying the amino acids needed for additional pathways in the body.

The Atkins keto diet is more flexible than the classic keto diet, which requires strict monitoring and sometimes medical supervision. The classic keto diet restricts protein to 20% of your daily calories, while the Atkins keto diet has no such limit.

The Atkins keto diet emphasizes eating a variety of different protein sources, including meat, poultry, and eggs. It's important to get your protein from a range of sources and aim for three 4-6 ounce cooked servings of protein each day.

The Atkins keto diet also allows for more food options overall. Because there is more room for protein, you can choose from a wider variety of foods and still stay on track to reach your weight goals.

The Atkins keto diet is a more realistic and sustainable approach to the classic keto diet, offering a greater balance of macronutrients and more food choices.

Atkins keto is a more realistic approach to classic keto

The classic keto diet is considered very restrictive and is typically only done under strict medical supervision. It requires strict monitoring of macronutrient targets and ketone levels, which can be challenging and costly. On the other hand, Atkins keto is a more realistic and sustainable approach to the classic keto diet. Here's why:

More Food Choices and Flexibility

Atkins keto, including Atkins 20® and Atkins 40®, offers more flexibility and food choices than the classic keto diet. While classic keto restricts protein to about 20% of your daily calories, Atkins keto allows for a wider range of protein intake, with protein making up 20-30% of your diet. This higher allowance for protein means you can include more foods in your diet, such as quinoa, oatmeal, and fruit. Additionally, Atkins keto emphasizes optimal servings of protein to maintain muscle mass and keep you feeling full.

No Need to Monitor Ketone Levels

Classic keto requires monitoring of ketone levels through blood, urine, or breath tests to ensure the body remains in ketosis. In contrast, Atkins keto is less restrictive, and you don't need to monitor ketone levels to stay in ketosis. This is because Atkins keto gradually increases your carb intake, which will eventually bring your body out of ketosis. As a result, you have more flexibility with your food choices and don't need to worry about strict ketone level monitoring.

Easier to Stick to Long-Term

The classic keto diet can be challenging to follow long-term due to its restrictive nature. In comparison, Atkins keto is designed with a multiphase approach, gradually increasing your carb intake over time. This makes it easier to stick to and helps you develop sustainable eating habits. By slowly reintroducing carbs, Atkins keto may be more sustainable in the long run and less likely to result in binge eating or falling off the diet.

Fewer Side Effects

The classic keto diet is associated with some notorious side effects, often referred to as the "keto flu," including headache, fatigue, and nausea. These side effects are due to the loss of water weight in the initial days of the diet. In contrast, Atkins keto has been linked to fewer side effects. By gradually increasing your carb intake, you can avoid the extreme fluctuations in water weight that can lead to these unpleasant side effects.

Better Nutritional Balance

Classic keto has been criticized for not emphasizing healthy fats and promoting any type of fat, including saturated fats, which are associated with an increased risk of cardiovascular disease. In contrast, Atkins keto emphasizes choosing smarter carbohydrates and polyunsaturated and monounsaturated fats, which are evidence-backed strategies for better health and long-term weight loss. This focus on healthier fats and smarter carbohydrates makes Atkins keto a more nutritionally balanced approach.

Atkins keto is a more realistic and sustainable approach to the classic keto diet. It offers more flexibility, food choices, and a better nutritional balance. The gradual increase in carb intake makes it easier to stick to and helps avoid the unpleasant side effects associated with the classic keto diet. By focusing on optimal protein servings and healthier fats, Atkins keto provides a more effective and safer path to achieving your weight loss and health goals.

Atkins keto has clearly defined phases

The Atkins keto diet has clearly defined phases, which are based on your daily allowance of net carbs. The original version of the diet, now called Atkins 20, is still the most popular and is broken down into four phases.

Phase 1 (Induction) allows for 20-25 grams of net carbs per day until you are 15 pounds from your goal weight. This introductory phase is the most restrictive, with carbs coming from nuts, seeds, veggies, and cheese.

Phase 2 allows for 25-50 grams of net carbs per day until you are 10 pounds from your goal weight. This phase adds in foods like blueberries, cottage cheese, and yogurt.

Phase 3 allows for 50-80 grams of net carbs per day until you have reached your goal weight and maintained it for one month. During this phase, you will slowly increase your carb intake to find the perfect balance for weight loss.

Phase 4 is the final phase, focusing on weight maintenance. You can consume up to 100 grams of net carbs per day, as long as your weight remains stable.

The Atkins keto diet provides a more flexible and sustainable approach to the classic keto diet, with these clearly defined phases allowing you to gradually increase your carb intake as you progress toward your weight goals.

Frequently asked questions