Keto and the Atkins diet are low carb diets, which helps for weight loss. Both diets are very famous because of the benefits. Keto and Atkins’s diet drastically reduces the high-carb foods. High-carb foods like sweets, sugary drinks, bread, grains, fruits, legumes, and potatoes.
Both diets have many similarities, but also they are different from each other. In this article, we compare the keto and Atkins diet. So you can easily decide which one is a better fit.
What is Keto Diet?
The keto diet is a low-carb diet that allows you to eat only low-carb foods. It will enable only low-carbohydrates, moderate Protein, and high-fat foods. This diet is the first time experienced by children who are suffering from seizures.
More researches on keto diet discover that this diet is beneficial for other peoples. This diet aims to get your body in a metabolic state of ketosis. In this metabolic condition, your body can burn stored fat instead of carbs and sugar as the source of energy.
When your body runs on ketosis, the body will automatically burn more fat for the energy. To reach in ketosis state, you need to limit your carb intakes such as 20 to 50-gram carbs in a day. The macronutrient range is typically 5% calories from carbs, 20% from Protein, and 75% from fat for the keto diet.
What to Eat and What to Avoid?
You have to focus on healthy and low carb foods. Try to avoid starchy foods, which is high in carb. Eat only those foods which are high in fat and low in carbs. You can eat including:
• Lean meat
• Healthy fats like nuts, olive oils, and avocado
• Green Leafy vegetables
• Low sugar and high-antioxidant foods like dark berries and pumpkin
These foods you need to avoid on the keto diet:
• Starchy vegetables
• Sugar and other processed foods
Benefits of Keto Diet
Some researches suggest that low carb diets may help improve certain types of heart disease risk factors. These diets also lower the levels of triglycerides and promote HDL cholesterol. Therefore, the ratio of triglycerides decreased to HDL cholesterol.
High triglycerides ratio to HDL is a sign of poor heart health. It may be linked to increased heart disease risk. A review on some peoples shows that following the Atkins diet has greater decreases in triglycerides. And, it significantly increases in HDL cholesterol than those who are following the low-carb diet.
Low-carb diets are linked to many other health benefits. Such as improved mental health and digestion. But still more researches on it are indeed.
Other benefits are:
• It may control your blood sugar levels
• It helps in more weight lose after starting keto
Cons of Keto Diet
When you start the keto diet, you have to limit your carb intake. Therefore, carbs are found in those foods like fruits, vegetables, and whole grains. Because of this thing, you may experience less motivation during exercise.
The keto diet is not for everyone and not sustainable. Because of its restrictions, it may difficult to stay with it for a long ting time.
You eat fewer fruits and vegetables and whole grains so that you may have less fiber in your diet. That may cause constipation.
What is Atkins Diet?
Dr. Robert Atkins founded the Atkins diet in 1972. This diet is marketed as a low-carb diet, and it is also regarded as a diet which adds the low carb craze. Atkins diet is one of the famous low-carb diets in the world. Same like the keto diet, it also allows only low-carb, moderate Protein, and high-fat foods.
The actual version of this diet is still popular with the name of Atkins 20. This diet also evolved to offer a variety of plans. The version of the Atkins diet broke down into four phases. These phrases are based on your daily carb intake.
Phase one allows you to eat only 20 to 25-gram carbs until you lose 15 pounds weight. You can eat 25 to 50-gram carbs daily until you lose 10 pounds from goal weight in phase two.
In the third phase, you can consume 50 to 80-gram carbs daily until you achieve your weight goal and manage it for one month. When it starts the fourth phase, you can consume 80 to 100-gram carbs daily and maintain your ongoing weight.
What to Eat and What to Avoid?
Same like the keto diet, Atkins diet focus on lean Protein and healthy fats. People depend on the plan individuals follow. This diet plan asserts to consuming Protein three times a day in the portions of four to six-ounce. Such as meat, seafood, poultry, and eggs.
To consume fat, you need 3 tbsp in a day in the form of butter, mayonnaise, olives, or other vegetable oil. Foods you can’t eat on Atkins diet:
• Lean meats
• Non-starchy vegetables
• Unsweetened beverages
Foods you can’t eat on Atkins diet:
• Fruits (but you can re-introduce them after a while
• Whole grains
• Avoid processed foods like sugar, refined grains like bread and pasta
• Starchy veggies
Benefits of Atkins Diet
Same like the keto diet, this diet plan also has potential health benefits. And even some side effects you need to aware of before starting it.
• Atkins diet helps to lose your weight quickly and also reduce your appetite and cravings.
• Body less produced the insulin; this is because the diet is low in carbs and has no sugar.
• You can lose more weight while following the low-carb diet and consuming more Protein and fat.
• This diet also helps to lower the blood sugar levels.
• You have some flexibility in eating carbs. You can eat fruits, veggies, and whole grains in moderates amount. So your fiber intakes can be higher than it would be with keto.
Cons of Atkins Diet
• The Atkins diet can be the cause of electrolyte imbalance. It also can cause of reducing muscle mass and weak bones.
• If you are losing weight quickly, your body uses ketones. But it also uses your muscle mass for energy.
• Your muscle mass will lower when you use them for energy.