With Atkins diet and Keto diet being very similar it can be hard to know which one is right for you. However while many things on the diet are the same, there are some key differences which could help dieters know which one is best for weight loss.
Both diets are low-carb and high fat diets that can help with weight loss.
According to Healthline, the main difference is that you gradually increase your carb intake on Atkins, while it remains very low on the Keto diet.
This allows your body to stay in ketosis and burn ketones for energy.
The Atkins diet offers a variety of plans but the original version known as Atkins 20 is still the most popular.
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It is broken down into four phases, each of which you gradually increase your daily carb allowance.
• Phase 1 – This is the most restrictive phase, allowing for just 20–25 g of carbohydrates per day. People stay in this phase until they are 15 pounds from their ideal weight.
• Phase 2 – During this phase, people eat 25–50 g of carbs each day.
• Phase 3 – This allows people to eat up to 80 g of carbs per day until they meet their goal weight and maintain it for at least 1 month.
• Phase 4 – Phase 4 is the maintenance phase, allowing for 80–100 g of carbs per day.
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Healthline says: “As you approach your goal weight and advance through these phases, your daily carb allowance increases, allowing you to incorporate a greater variety of foods.”
The Atkins diet can help those wanting to reintroduce small amounts of carbohydrates back into their diet soon after starting it.
You can reintroduce 80-100 grams of carbs per day for ongoing weight maintenance.
The Keto diet involves reducing your total carb intake to less than 50 grams per day for the whole duration of your dieting.
This helps to keep your body in ketosis and burn fat for energy.
Keeping your body in a state of ketosis helps to decrease appetite which means you will eat less throughout the day.
Ketogenic diets also preserve your muscle mass, meaning that most of the lost weight is more likely to be as a result of fat loss.
Healthline explains that one of the huge differences between the two diets is your protein intake.
The website says: “While keto is a moderate-protein approach, with about 20% of calories coming from protein, the Atkins diet allows for up to 30 percent of calories from protein, depending on the phase.”
Overall, Atkins is a less restrictive approach and may be more suitable for those wanting to try a diet first time.
Also you can eat a wider variety of foods such as more fruits and vegetables, which isn’t usually allowed on the keto diet due to the amount of hidden carbs in these foods.
However both diets can help with weight loss and burning fat to reduce your overall body weight.
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