Atkins vs Keto Diets: How These Popular Low-Carb Approaches Compare

Introducing the Atkins and Keto Diets

When it comes to popular low-carb diets, two of the biggest names are the Atkins diet and the ketogenic (keto) diet. Both restrict carbohydrate intake to achieve weight loss and other health benefits. However, there are some key differences between these two approaches.

The Atkins diet was created in the 1960s by cardiologist Dr. Robert Atkins. It emphasizes limiting carbs to between 20-100 grams per day depending on the phase. The keto diet is even lower carb, usually limiting carbs to 20-50 grams per day. Both trigger ketosis, a metabolic state where your body burns fat for fuel instead of carbs.

While the diets share similarities, their approaches to food, weight loss phases, and sustainability differ. Understanding the differences can help you determine which low-carb diet may be right for your needs and preferences.

Atkins Diet Overview

The Atkins diet reduces carbs while emphasizing protein and healthy fats. It focuses on low-glycemic and nutrient-rich foods like non-starchy vegetables, meat, fish, eggs, nuts, seeds, and healthy oils.

There are four phases of the Atkins diet:

Atkins Phase 1: Induction

During this 2-week kickstart phase, carbs are limited to 20 grams per day. This very low-carb intake jumpstarts weight loss and ketosis. The induction phase eliminates all sugars and refined carbs like bread, pasta, rice, baked goods, and starchy vegetables.

Atkins Phase 2: Balancing

You slowly add back low-carb foods in 5-gram net carb increments per week until weight loss stalls. The goal is to find your carb tolerance level for ongoing weight loss. Net carbs account for fiber content.

Atkins Phase 3: Fine-Tuning

You continue gradually adding carbs back in 5-gram increments to stay at your ideal carb intake for weight management. More carbs are incorporated, focusing on foundation vegetables for nutrients.

Atkins Phase 4: Maintenance

This is the ongoing phase once youve achieved your weight goal. You maintain the carb intake level needed for weight maintenance and metabolic health.

Keto Diet Overview

The keto diet is also very low-carb, usually limiting carbs to under 50 grams per day. It restricts starchy vegetables, grains, legumes, fruits, sweets, and many processed foods. As with Atkins, the keto diet emphasizes protein from meat, fish, eggs, and low-carb dairy like cheese and butter. Fats come from oils, nuts, seeds, avocado, and fatty fish.

The keto diet does not have structured phases. You simply maintain the low-carb, high-fat keto guidelines indefinitely unless your goals change. Some variations of keto include:

Standard Ketogenic Diet (SKD)

This is the most common approach, limiting carbs to 20-50 grams per day. It typically consists of 75% fat, 20% protein, and 5% carbs.

Targeted Ketogenic Diet (TKD)

This allows for additional carbs around workouts to provide energy for intense training. Carb intake remains low on other days.

Cyclical Ketogenic Diet (CKD)

This diet involves periods of higher carb refeeding for 1-2 days interspersed with ketogenic eating for 5-6 days. Athletes sometimes use this version.

Key Differences Between the Diets

When comparing the Atkins diet vs. the keto diet, here are some key differences to keep in mind:

Phases of Atkins vs. Single Phase of Keto

A major difference is that Atkins has structured phases where you gradually add back carbs after the induction phase. With standard keto, you maintain the same low-carb intake continuously rather than transitioning through phases.

Carb Intake

During the strictest induction phase, Atkins limits carbs to 20 grams per day, forcing ketosis. But in later phases, carb intake can rise to over 100 grams per day. With keto, carb intake typically remains at 20-50 grams per day to sustain ketosis.

Protein Intake

While both diets are higher in fat and protein, Atkins emphasizes protein more than classic keto. Keto guidelines often recommend moderate protein intake, while Atkins encourages eating protein and fat in equal amounts.

Food Choices

Atkins and keto eliminate sugars, grains, legumes, and starchy vegetables. However, keto also restricts certain fruits, milk, and nuts that are acceptable on Atkins. Keto emphasizes fattier cuts of meat and dairy.

Sustainability

Due to the stricter carb restriction, some argue that keto is harder to adhere to long-term than Atkins. However, others find they feel better remaining in ketosis indefinitely through keto.

Benefits and Results of Atkins vs. Keto

Both Atkins and keto are effective for weight loss and metabolic health when followed correctly. However, the differing approaches impact benefits and results.

Weight Loss

Both diets promote quick initial weight loss thanks to fluid loss and potentially metabolic benefits of ketosis. Strict keto may produce faster results initially. But Atkins allows more customization for ongoing weight loss during the later phases.

Blood Sugar and Insulin Control

Atkins and keto both help control blood sugar and insulin. Long-term keto use may have a slight edge for blood sugar markers due to consistently lower carb intake.

Triglycerides and HDL Cholesterol

The high-fat keto diet appears most effective for improving triglyceride and HDL cholesterol levels long-term. But Atkins can also provide benefits if fat quality is emphasized.

Metabolic Flexibility

Some evidence suggests keto may alter metabolic flexibility - the ability to switch between burning carbs and fats for fuel. Atkins phases may support metabolic flexibility better by gradually adding carbs back in.

Athletic Performance

Atkins may be better for athletes as some can likely tolerate more carbs. But fat-adapted performance on keto is possible with proper timing of carbs around workouts.

Sustainability

Atkins may be easier to follow lifelong thanks to its flexibility. But those who feel good in ketosis long-term may find keto is sustainable and beneficial for them.

Who Should Follow Each Diet?

When considering Atkins vs. keto, think about your health goals, preferences, and lifestyle to determine which diet seems like the best fit for you.

People Who May Prefer Atkins

• Those wanting more structure and phased guidance
• People who struggle with keto flu symptoms
• Athletes seeking carb flexibility for training
• Anyone who prefers being able to eat more nuts, seeds, and certain fruits
• Those desiring occasional higher carb meals or cheat days

People Who May Prefer Keto

• Those who experience good results staying in ketosis
• People focused on blood sugar control and metabolic disease prevention
• Individuals who don't mind tracking macros and restricting carb sources
• Anyone who feels satisfied eating very low-carb long-term
• People who need to strictly control carb or food intake for health reasons

Safety and Side Effects

When starting either Atkins or keto, potential side effects can include:

• Keto flu - fatigue, headaches, cramps, nausea from carbohydrate withdrawal
• Hypoglycemia - from reducing carb intake
• Constipation or diarrhea
• Bad breath
• Low energy, cravings, or trouble concentrating during adaptation phase

These often resolve within a few weeks once the body adapts. Drinking enough fluids, adding more salt, and replenishing electrolytes can help minimize symptoms.

Potential long-term health risks to be aware of include:

• Nutrient deficiencies - without adequate vegetables on either diet
• Kidney problems or gout - from high protein intake on Atkins
• Cardiovascular risks - from eating too much saturated fat on keto

Both diets can be safe for most healthy people if intake of nutrient-dense foods is prioritized. Those with kidney disease, gout, or cardiac risk factors should consult a doctor first.

Making Atkins vs. Keto Work for You

When comparing Atkins versus keto, there's no definitively superior option. Success comes down to choosing the low-carb diet that best fits your preferences and goals. Trying each approach can help determine which you can realistically follow.

On either diet, emphasize getting enough fiber through low-carb vegetables, drinking enough water, replacing electrolytes, and exercising regularly. Work with a registered dietitian or doctor experienced in low-carb nutrition to ensure safety and nutrient adequacy.

With a well-planned low-carb or ketogenic eating pattern, you can achieve effective weight management, balanced blood sugar, and other health benefits to support your unique needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.