Keto and Atkins are both specific diets that some health gurus recommend for quick weight loss and general health benefits. Both keto and Atkins are based on a formula of drastic reduction of carbohydrates and sugars from a regular diet. But there are some subtle differences between these two diets as well. It is very important to know about these two diets in-depth to choose the one which will be the best fit for your health and lifestyle.
Atkins Vs. Keto Diet
Both keto and Atkins are quite dramatic diet changes, so before shifting to these diets it is essential to consult a nutritionist. A nutritionist will help guide a person to make the best choices for their health instead of blindly following diet trends.
The Atkins diet is not just a low-carbohydrate diet, it also focuses on moderate protein intake and high-fat consumption. The most popular form of this diet is called the Atkins 20. Atkins 20 diet recommends a 4 phase plan of implementation.
- The first induction phase is a long phase for most Atkins dieters. As they settle into this diet, they are supposed to consume only 20 to 25 grams of carbohydrates per day. This phase continues till one is just 7 kg away from their goal body weight.
- During phase 2 the daily carbohydrate intake goes up to between 25 and 50 grams. This phase continues till there is a loss of two more Kilos and the person is 5 kg away from their goal body weight.
- In phase 3 the daily carbohydrate intake is between 50 and 80 grams daily. This phase is also a long process. It continues till a person reaches their goal weight and maintains it consistently for one month.
- During phase 4, a person regularly consumes 80 to 100 grams of carbohydrates per day to maintain their goal body weight. But it should be remembered that even in this last phase when the daily car intake has gone up significantly, the Atkins dieter is still consuming much fewer calories than their other peers. On average, each American consumes around 250 grams of carbohydrates daily.
The Atkins diet is very oriented towards reaching a goal weight. So it is always important to find your goal weight through consultations with a nutritionist instead of following inaccurate information from unreliable sources.
The Keto diet does not have phases like the Atkins diet. It directly cuts down on carbohydrate consumption reducing it to just 5% of a person’s daily calorie intake. 20% of the remaining daily calories will come from proteins and the rest 75% will be from fats.
- The primary goal of the keto diet is to reach a metabolic condition called ‘ketosis’. During ketosis, the body uses fats instead of carbohydrates to fuel itself.
- The process is called ketosis because during this condition the body uses compounds called ‘ketones’ to produce energy. Ketones are produced in the body through the breakdown and metabolization of fats.
- In order to achieve ketosis, the average person has to reduce their carbohydrate consumption to 20 to 50 grams per day.
- Keto diets usually need to be continued for 10 weeks to see significant reductions in body weight and reduction in body fat percentage. But in case of any physical issues or feelings of discomfort during the diet, the diet should immediately be stopped and a doctor should be consulted.
The weight-loss benefits of keto were discovered much later. Originally this diet was designed to help children suffering from seizures. But eventually, doctors discovered that this diet can have many positive health benefits for the average population as well.
Just like the Atkins diet, the Keto diet is also a drastic change in food habits and bodyweight that can have adverse side effects as well. It is important to consult a dietician or nutritionist and practice these diets under their direct supervision. Quick weight loss can never be more important than physical and mental well-being.
So just conduct your research thoroughly. Choose a diet that suits you. Speak to experts and then embark on your own health and wellness journey.
Lacey Arlo is a wellness expert and a nutritionist who aims to help members with health and diet queries. Lacey Arlo has worked with junior, national, and Olympic-level athletes by providing them with customizing programmers, supplement strategies, and support during their travel and competition. From weight management, PCOD, thyroid-related weight loss, and nutrition for children to diets for pregnant and diets for senior citizens, She offers nutrition-aided solutions for different age groups with consideration for each person’s unique health demands.