Which diet would you choose if you are moving for a low-carb diet? Ketogenic or Atkins?
Well, both diet follows the carbohydrate restriction and are approved by world-leading dieticians around the globe. Limiting carbs not only means stop eating cupcakes or junk food only but it also prevents you from consuming some fruits or vegetables. One of the advantages of taking a carb-restricting diet is the body undergoes ketosis faster and consumes glucose which is about to be converted into belly fat.
Some differences and similarities between the Ketogenic and Atkins Diet have been stated below. Also, which diet plan should you choose in 2020 lockdown for effective weight loss.
Table of Contents
Weight Loss Diet #1- Keto Diet
Keto diet comprises of extra fat consumption, moderate protein, and low carbohydrates diet. A person’s daily intake of macronutrients on the keto diet is listed below.
- Fat: 70-80%
- Protein: 20-25%
- Carbohydrates:5-10%
Carbohydrates are the first line of fuel for the body, but there is something about carbs that makes you immensely overweight and unhealthy. To eradicate the extra fats accumulated by extra carbs and to detoxify the whole body system, Keto Diet is sufficient to enable the ketosis which produces a heap of KETONE BODIES in return.
These molecules are the new energy source that switches the body’s metabolism to direct contact with the fat cells, a new source of energy. This new source is the actual reason why we take Keto Diet Pills with the Ketogenic Diet.
During the ketogenic diet, consumers are recommended to take keto-friendly meals which have special types of leafy green vegetables, fruits mainly berries, and grains with legumes, etc.
Weight Loss Diet #2: The Atkins Diet
Atkins diet follows the same pattern as the ketogenic diet which involves high fat, moderate protein, and low carbs intake. Over the years, the Atkin diet has been evolved and merged some essential eating plans. Now the original version of the diet is called Atkin 20.
The Atkins diet mainly focuses on the 4 phases which differentiate the number of carbs you should eat every day.
- Phase 1 is called the Restrictive Phase; this allows users to eat 20-25 grams of carbohydrates per day. Individuals keep phase 1 on go until they are 15 pounds short from the desired weight.
- Phase 2 deals with 25-30 g of carbs intake each day.
- Phase 3 is allowing maximum carbs intake that is 80 g per day to maintain the weight loss at least for a month.
- Phase 4 is called the Maintenance Phase that lets you eat 80-100 g of carbs per day.
As you can see, Phase 4 is the least restrictive amongst all which also focuses on the intake of carbs that should be monitored always. Atkins diet also deals with ketosis which in phase 1 starts to happen and lasts until phase 4.
Difference Between Atkins and Keto Diets
One of the marked differences between the Atkins and keto diet is the amount of protein that you can take. In the Atkins diet, there are no restrictions regarding protein intake whereas the Keto diet strictly prohibits more than 20% of protein consumption per day.
Another difference is the duration of ketosis in the Atkins diet is until phase 2 after which you’ll see fewer effects of ketosis, this is because the amount of carbs intake after phase 2 becomes less effective for weight loss. Keto diets on the other hand limit the carbs throughout the process.
What are the Similarities Between the Ketogenic Diet and Atkins Diet?
Common benefit from Keto and Atkins diet is the same and that is WEIGHT LOSS!
The main role of both of these diets is that you will experience a remarkable less water retention in the body which is because the body has lost water weight. This will also affect your eating habits where you only eat to attaining energy.
Circulation: Cardiovascular Quality and Outcomes published a study in 2014, stating the fact that people on the Atkins diet lose a moderate amount of weight which rages 4.5-10.5 pounds during the process.
In either of the diet plan, a person doesn’t have to count the calories intake but should always track the number of carbohydrates. You have to make sure the calories are coming from the right proportion of fat and protein.
Which Diet Plan is Easy to Follow? Keto or Atkins?
It depends on a person’s interest and his/her eating habits before starting the diet. Low carb diets are generally not that easy but considering Keto Diet has an option for using keto diet pills, this makes it easy to carry on with.
Keto diet according to nutrition experts Dolinski is easy to follow than the Atkins.
Benefits of Keto and Atkins Diets
Some potential benefits you can get from these top diet plans in 2020 are:
Weight Loss
Whenever you start a low-carb diet, you will get a result for sure and that results in a significant “Weight Loss”. In comparison with other diet plans such as Zone Diet, Ornish Diet, etc, Atkins and Keto’s Diets were more proven to lose weight during 6 months of the time period.
Keto diet being the more restrictive diet than Atkins also aid weight loss. Ketosis after sticking to the keto diet enables the appetite suppression and removes out the toxins in the body that are causing maximum weight gain and hunger. The ketogenic diet also preserves lean muscle mass and thus only eradicate the Brown Adipose Tissues. It has an excellent strategy to manage the Resting Metabolic rate which burns several calories while your body at the rest.
Controlled Blood Sugar
According to the studies, low-carb diets affect blood sugar levels. The real-time observation by the American Diabetes Association indicates that most healthcare providers treat diabetes in a patient through medications and low-carb diet being the most effective non-pharmacological tool.
Low carbs diet improves a person’s blood sugar level and inhibits the need for medications. Thus improving the levels of HgbA1c (hemoglobin A1c), which controls the blood sugar levels in the long-term.
A study comprised of 24 weeks’ data on 14 obese individuals with Diabetes type 2 stated, Atkins diet in addition to weight loss lowered the levels of HgbA1c level which somehow decrease the need for diabetic medications.
One more study about the Keto diet which involved 34 individuals for 12 months’ trial mentioned the lower levels of HbbA1c with pronounced improvements in the well-being of a person. Most people in the study discontinued their diabetes medications.
Other Benefits of the Atkins Diet and Keto Diet
Studies suggest that a low-carb diet involves improvements in cardiovascular function and decrease the risk of cardiovascular events.
Low carb diet reduces the level of triglycerides which increase the good type of cholesterol called HDL (High-Density Lipoprotein). This will automatically decrease the levels of LDL cholesterol. Elevated levels of LDL in the body indicate poor heart health and associated with increased cardiovascular risk.
Low-fat diet vs Low-carb diet, around thousands of people, have measured the height of success by following the Atkins diet. This involves remarkable elevation in HDL levels and improves mental performance, digestion process, and other markers of well-being.
What Makes Keto Diet Better than Atkins Diet?
Only the inclusion of keto diet pills makes it a more fast, agile, and effective diet plan. Atkins diet doesn’t have any type of diet pills that supports all the phases. Whereas, the ketogenic diet is supported by the natural formula of some keto diet pills available in 2020.
The ketogenic diet plan in addition to keto diet pills deemed more effective and 2x faster in providing results than other diet plans.
Shark Tank Keto Pills is what supports the keto diet in a newer fashion which is experienced by men and women in the US alone. This reason for the popularity of diet pills is because of the natural components which stimulate Ketosis.
Atkins Diet vs Keto Diet Summary
Low carbs diet of any type with high-quality nutrition foods is generally healthy. Both Atkins and Keto based diets are effective against weight loss and certain heart-related conditions due to high triglyceride levels.
The main difference between keto and Atkin diet is simple, you can gradually increase the intake of carbs in the Atkins diet whereas Ketogenic diet only allows the same proportion until the end.
Though some people can benefit from the keto diet pills which are a faster way to achieve ketosis regardless of the diet type you are on. But it should be a low-carb diet for sure!