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Home » Diet » Atkins Vs. Keto: Differences Between The Diets, According To RDs – Women’s Health

Athough eliminating is the hardest goodbye of all, low-carb diets have been the rage for quite some time now. There are a few different plans you can follow. Keto is a major one thats yielding quick, drastic weight-loss results for tons of people, and Paleo is another trendy plan. And then there are the tried-and-true low-carb classics, like the Atkins diet (this might be the first time youve heard that one in a while).

Both keto and Atkins are actually pretty similar when it comes to the amount of macronutrients (fat, carbs, protein) you should be consuming day to day, but what are the actual differences between the twoand which would be a better fit, nutritionally?

Of course you could just make your choice based on how much pasta youre able to eat, but nutrition experts do believe that one is a little bit better than the other for a few reasons. Two dietitiansNatalie Rizzo, MS, RD, a New York City-based registered dietitian, and Susan Piergeorge, MS, RDN, nutrition education manager for Rainbow Light and Natural Vitality CALMgive the lowdown on these high-fat, high-protein, low-carb eating styles. Their verdict, ahead.

The ketogenic diet is a high-fat, low-protein, and low-carbohydrate diet that was originally developed to treat epilepsy, explains Piergeorge. Thats right, historically, it wasnt prescribed for extreme weight loss but to reduce blood sugaryou can hardly have any sugar on the dietwhich during the 1920s was thought to lower the risk of seizures. Now, the diet is a huge trend for weight loss as well as treating type 2 diabetes, Piergeorge adds.

Heres the basic formula: Fat accounts for 70 to 95 percent of the keto diet, while protein makes up 5 to 20 percent, and carbohydrates just 5 to 10 percent of what youre eating. It tends to bring on dramatic weight loss because youre consuming less than 50 grams of carbs a day on keto, ideally.

At this ratio, the body starts to burn fat. Once the bodys glucose stores become depleted, ketone bodies are produced (these are products of fatty acid oxidation in the liver) and provide an alternate source of energy, Piergeorge explains. Basically, fat, instead of sugar from carbs, becomes your bodys main energy sourceand when you're burning fat, you lose weight.

Once you read this, you may be tempted to devour an entire charcuterie platter. But the focus really is on healthy fats and lean meats, and supplementing those with fruits and vegetables in moderate amounts, since those are technically considered carbs.

Keto-friendly foods:

Foods to avoid on keto:

There are some potential health benefits you could experience by going keto. At the same time, the diet can have side effects, as explained below.

Health benefits of keto:

Cons of keto:

Well, if youre trying to lose weight and have tried many other avenues to do so, eating keto may be effective. If youre diabetic or pre-diabetic, it may also help lower your blood sugar since youre cutting out all that sugar.

And, Rizzo adds, it could be a fit for some athletes, too. Certain elements of the keto diet, like the emphasis on healthy fats and protein, is a good recommendation for active individuals who put a lot of wear and tear on their muscles and need more calories, Rizzo says. You have to make sure the fats you choose are healthy, omega-3-rich fats instead of saturated fats, and that you're choosing lean sources of protein.

Remember that before making a major lifestyle change, though, its best to check it out with your medical professional first. You dont want to end up feeling worse after making this dietary switch instead of better.

Though the Atkins diet basically peaked in the late 90s (didnt we all?), it was actually developed much earlier by Robert C. Atkins, a doctor who published his first book, Dr. Atkins Diet Revolution, in 1972, and then his most popular bestseller, Dr. Atkins New Diet Revolution, in 1995. Dr. Atkins intended on it being a way to cut carbs, of course, and reduce high blood pressure.

Basically, with Atkins, you generally have two paths you can choose from: Atkins 20 and Atkins 40, based on the grams of carbs you should be eating per day. Its also low in carbs, higher in fat, and higher in protein, which ideally should prompt the body to burn fat.

If youre trying to shave off more than 40 pounds, youd eat about 60 to 70 percent fat, 20 to 30 percent protein, and 5 to 10 percent carbs on Atkins 20 (youre allowed 20 grams of carbs a day), Rizzo explains.

If you would like to lose less than 40 pounds, go with Atkins 40. It consists of 55 to 65 percent fat, 20 to 30 percent protein, and 10 to 15 percent carbs. Youre allowed 40 grams of carbs per day, which is a bit easier when youre tallying up macros. Theres also Atkins 100, which is a slightly simpler plan that allows for 100 grams of carbs per day.

Like keto, Atkins focuses on lean protein, as well as healthy fats. Depending on the plan individuals follow, the plan emphasizes consuming protein at least three times per day in four to six ounce portions including meat, seafood, poultry and eggs, Piergeorge explains. Fats are encouraged, you want at least 3 tablespoons per day in the form of butter, mayonnaise, or olive or other vegetable oils, she adds.

Atkins-friendly foods:

Foods to avoid or limit on the Atkins diet:

Just like keto, there are potential health benefits of the Atkins diet, as well as side effect you should be aware of before you try it.

Health benefits of Atkins:

Cons of Atkins:

Like keto, it may help an individual drop some serious pounds if its done the right way. And it can help lower your blood sugar if you have type 2 diabetes or are pre-diabetic.

Also, counting macros can be a good way to really boost awareness of what youre putting in your body, especially if you are an athlete and want to make sure youre fueling properly for training. But, Piergeorge argues, a highly restrictive diet doesnt work for everyone, and you should consult a doctor or nutritionist before beginning this strict regimen.

Keto and Atkins may seem like the same thing when it comes to eating more fat and protein and less carbs and sugar, but there are some nuances you should keep in mind.

Keto and Atkins similarities:

Keto and Atkins differences:

Both keto and Atkins are highly restrictive diets, the experts point out, so it may be difficult to sustain these major lifestyle changes and cut out carbs for a long period of time.

Keto becomes tricky because it can be an unhealthy diet if you dont do it correctly, and consume too many unhealthy fats (were talking cured meats instead of avocado). I wouldnt necessarily recommend the keto diet because it has such a high percentage of fat and a low percentage of carbs. Its unsustainable in the long run, and there is too much of a tendency to eat a lot more saturated fat than you need, Rizzo says.

If she *had* to choose between these two highly restrictive eating regimens, shed choose Atkins because it allows for more carbs (in the form of fruits, veggies, and whole grains) and ultimately more leeway in your eating and more balance in your diet.

Atkins also gives you more wiggle room because you can choose the 20, 40, or 100 option for allotment of grams of carbs per day. That way, you can introduce a little more pasta into the mix if thats how you want to roll.

But its ultimately your decisionyoull be making the dietary changes so they have to fit with your lifestyle and make you feel happy and healthy. Changing your diet (and especially eliminating the majority of carbs from your diet) is not easy, and may take some trial and error, so its important to thoroughly research all of your options.

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Atkins Vs. Keto: Differences Between The Diets, According To RDs - Women's Health

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Home » Diet » Atkins Vs. Keto: Differences Between The Diets, According To RDs – Women’s Health