Keto Diet vs Atkins Diet
The Ketogenic Diet and the ever popular Atkins Diet have been compared and thought of as the same since the Ketosis diet made its debut. That is because the Keto diet and the Atkins diet play an important role when it comes to balancing carbohydrate intake. However, they are definitely not the same diet and quite different in the approach. To understand the differences we must first take a look at each diet individually.
Keto Diet (aka Ketogenic Diet)
The Keto or Ketogenic Diet represents one of the best solutions when it comes to improved overall ketone levels. Ketones are used as energy and are derived and boosted from the fats intake which can represent up to 70% of the total diet. It also works well when you consider the implications of the diet which aims to reduce carbohydrates and to increase fats and protein intake. For many people, this can also mean the first point of contact with a diet which delivers no glucose. Many products exist on the market today that are geared towards getting you into and/or staying in Ketosis.
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The general principles of the Keto Diet are built on consuming a certain percentage of macros (macronutrients):
- 60% – consume foods with high healthy fats
- 35% – high quality protein source
- 5% – low carb foods
Following these principles makes the body utilize ketone bodies as an energy source instead of the glucose which is the broken down state of the carbohydrates.
Ketosis occurs when the body’s blood contains a higher level of ketone bodies and is when you efficiently burn body fat.
This is why it is important to look for the solutions which allow you to see great overall results in terms of energy sources to replace glucose. For this purpose, the ketones in the blood come with important benefits and this is why you will need to work with the diet to maximize your results over the entire duration of the diet and not in specific stages as with the Atkins diet.
The Keto diet is also based on historical approaches which found human did not have access to many carbohydrate sources during the winter and the foods would often be replaced by fats. This is why it should not be too difficult to adapt to the diet but for the best results, it is important to know that you can yourself find a solution which works well and which delivers impressive overall results, especially as you follow healthy fats and their sources.
The Atkins diet is another alternative which uses a low carbohydrate intake. It practically allows you a great overall performance and this is why it can be important to know that you can use it in different phases.
The first phase of the Atkins diet restricts you to about 20 grams of carbohydrates every day. This includes the carbs from vegetables and this is why this drastic approach can trigger weight loss. You will need to be careful with the amount of carbs you consume in a day if you want the best overall results. Even more, measuring foods at this stage is mandatory.
In the second phase of the diet, you will be able to add more nuts and vegetables. With an increase of healthy fats and improved intake of low-carb fruits and vegetables, you will still be losing weight but not at the same rate as in the first stage.
In the third phase of the Atkins diet, you will begin to add more carbohydrates until your weight loss process starts to slow down. This is where you will be very close to your natural carbs intake. You can also start adding carbs from different vegetables as well.
In the fourth phase of the Atkins diet, you should be able to eat as many carbs as you’d like without gaining weight. At this stage, you should thus have a clear idea on where you want to go and what you want to achieve and this is why it can be important to note that you will find great overall results with your foods without having to make total compromises on your carbs intake. In a sense, the Atkins diet aims to teach you about carbohydrate and how fluctuating them can influence your body weight. It may not come with a straightforward approach as the Keto diet, but the stages you have to follow can prove beneficial to slowly transition towards better overall health. Even more, it should not be too difficult or stressing with the exception of the first phase.
Which Diet to Choose – Atkins of Ketogenic?
When it comes to making an informed decision, it is always worth considering the options you have at the moment. For some people, the Keto diet will suit their lifestyle better while for others, the Atkins diet might come with better learning results. But it will be important to know that you can find great overall results with a solution which allows you to maximize your own carbs intake and for many people, this will also mean that you have the ability to learn more about nutrition.
The Keto diet still requires you to track your fats intake which will be the bulk of the diet but it may also be easier to understand for most people. However, if you are an active person and still need the energy even if you do not have the carbs intake for glucose, the Keto diet is the best approach as it allows you to boost ketones which are then used for energy. Even more, it is also worth noting that a solution with low carbs and low fats as with the Atkins’ diet first phase might not be as great for energy levels and this is why it may even prove difficult to train under these conditions.
It is also worth noting that you will give the chance to work with a solution which might limit your performance either way. So depending on the length of your diet, you will want to look at the solution which will not affect your performance on the long-term, especially if you are targeting a higher physical performance.
Again, for a list of specific keto diets, this is the best resource we found.