Ketogenic diet and Atkins diet stand neck in neck with each other. They both follow the carbohydrate-restricted diet plan. They are both quite serious when they say “carbohydrate-restricted diet plan”. Both truly eliminate any sort of carbohydrate whether it be bad or good carbs. Limiting carbs puts your body in a state of Ketosis. Meaning, your body is using fat all the way to produce your body’s fuel (energy). Ketosis is present in each diet but is utilized in different ways.
How Does the Atkin Diet Works?
The Atkins diet was developed by Robert Atkins and it has been adapted all over the world. It has evolved in many different versions. In the original version, it has at least four phases. The first phase of the Atkin diet has by far the most restrictive diet plan of all versions of the Atkin diet. The amount of protein and fat go hand in hand with each other in terms of amount. Carbs in the first phase should only be limited to 20 to 25 grams in totality. Carbs in the first phase are normally coming from nuts, seeds, veggies, and cheese. With this kind of diet, your body is forced to go into ketosis since it has little carbs to burn. The first phase is going to last up until you reach your 15 pounds away from your goal weight.
Phase 2 widens your carb intake allowance to 25 grams to 50 grams. By this time, your daily carb intake will come from foods like blueberries, cottage cheese, and yogurt. The 2nd phase will last until you are only 10 pounds away from your weight goal.
In the third phase of your Atkin Diet, your carb intake is increased more to 50 to 80 grams. By this time, your dietitian is going to find your body’s carb balance. He or she will experiment with the different amount of carbs which will stall your body in gaining weight.
Once you figured out the number of carbs that will not let you gain weight, you will stay at it for 1 month. After a month, you will proceed to phase 4. Phase four is coined as “lifetime maintenance”. Which means, you should maintain your phase three Atkins diet for as long as you want to keep your desired pounds. You are allowed to consume a maximum of 100 grams of carbs per day. Go back to your phase three carb intake and ditch the 100 grams carb intake if you measured that your weight is gradually increasing again.
How Does The Ketogenic Diet Works?
If the Atkin diet has four phases, the keto diet offers only one diet plan. You will cut down 5 % of your daily carb intake. 75% of your diet should only be fat and the remaining 20 % should come from protein. With a constant diet plan like this, in a matter of days, your body will enter into ketosis. You can monitor ketosis using keto urine strips.
Originally, the keto diet is used to treat children with epilepsy. A couple of research lead to the discovery of the weight loss effect the ketogenic diet. Since then, people who have no epilepsy but would like to lessen their weight tried this keto diet. The research found that a constant keto diet leads to a significant body weight decrease in a span of only 10 weeks.
However, doctors recommend that the keto diet is only for epileptic children. Cutting down the other essential macros like carbs and protein for a healthy individual may pose some health threats. For some individual, the keto diet might cause side effects like nausea, headaches, mental fatigue, and bad breath. It may also cause a significant decrease in the number of nutrients, vitamin, and mineral that leads to a deficiency. The keto diet might also cause kidney stones or heart ailments.
What are the Similarities of the Keto and Atkin Diet?
In both diet plans, in the beginning, your body will lose its water weight. You will lose it because carbs in your body will decrease. Carbs retain water essentially. This is also the reason why you will gain back your weight if you start eating carbs again.
In Keto and Atkin diet, you do not need to count your calories but you need to measure your carb intake. Both diets also need for you to hit the right amount of calories that you get from all macronutrient intake.
These two diets are not easy to follow since you have to cut on the food that you are used to eating before you immerse into either keto or Atkin diet. Both can be difficult too on some people especially if you are just starting to immerse in the diet. The body needs to adapt to both diet and may render side effects like dizziness, nutritional deficiencies, mental, and physical fatigue.
What Are the Differences Between Keto and Atkin Diet?
The most evident difference between the two is the protein count a dieter is only allowed to take. In the Atkin diet, you eat as many proteins as you want but in keto, you are only allowed up to 20% protein of the whole calories intake daily.
Your body is constantly deprived of carbs in the keto diet. Meaning, your body is always in the state of ketosis. However, in the Atkins diet, ketosis happens only in the first two phases. In the third and fourth phase of the Atkin diet, carbs are slowly reintroduced to your body.
Essentially, The Atkin diet is a good choice in the long term approach. it is not quite restrictive of the macronutrients your body still needs. However, in Ketosis, you always have to make sure that your body is in the state of ketosis or else, your body weight will gain again.
Which is the Best Diet Option For You?
Both diets should not be adapted upon by people who have chronic conditions like diabetes, heart disease, or kidney disease. Without these conditions, people can immerse in this kind of diet. a low-carb diet is more effective than low-fat diets and produces more good cholesterol.
Both are good diet plans in trimming your body weight but if you are looking for a long-term diet plan, Atkin diet is the best option for you. For short term diet – Keto.
The best nutritionally is the Atkin diet. This is because the Atkin diet eventually reintroduces part of the essential macronutrients in your diet like protein and carbohydrates.
The best option generally is Atkin diet but it is best to go to your dietitian first before immersing yourself in the diet. He or she will recommend a diet that is suitable for your diet.