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Ketogenic Diet vs Atkins: Who is the winner?
Low-carb diets like Ketogenic diet and Atkins are common.
Both ketogenic diet and Atkins are based on the premise that taking out foods high in carbs like whole grains, carb-heavy refined foods, starchy vegetables like potatoes, and sweets. With that in mind following a ketogenic diet vs atkins can improve your health.
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If you’re unfamiliar with low-carb diets, ketogenic diet and atkins are somewhat similar. Although they have certain similarities, they also have a few main distinctions that distinguish them from one another.
Ketogenic diet and Atkins require a significant reduction of high carbohydrate foods, like sweets, sugary beverages, potatoes, grains, breads, fruits and legumes.
This article is going to compare the ketogenic diet vs atkins to help you deside if being in a ketosis diet is better than atkins, so you can make a more informed desicion that suites your needs.
What is a Ketogenic Diet?
The ketogenic diet or keto diet, is a high-fat diet program with low carb and mild protein consumption. It was used at first as a program to address problems with children who had epilepsy, but experts found it could help others too.
The aim of the ketogenic diet is to put your body in a biochemical state of ketosis, where fat is used as the main source of energy instead of using sugar from carbs. When in ketosis, the body is working with ketones that are molecules produced when the fat in your diet or fat in your body is broken down.
Most people need to reduce their carb consumption below 50g per day in order to reach and sustain ketosis. Keto diet’s macronutrient levels typically consist of 10% of carbs, 20% of protein and 70% of fat. Some measure the development of ketones by blood, urine, or breathing tests.
People limit the overall consumption of carbs when on the ketogenic diet to below 50g a day. This leads to ketosis and your body starts burning belly fat for energy.
What is the Atkins Diet?
The Atkins diet operates a bit different from keto, although it is also a low-carb diet.
Atkins is divided into 4 weight loss stages. You set a target weight and then go through 4 stages, based on how often you lose weight and also how much you lose:
- Phase 1 – the induction: You eat 20-25 grams of carbs (net) per day during the first phase, and you keep going until you have reached the weight loss goal of 15 pounds or 7kg. During phase 1 of Atkins, you would almost definitely be in ketosis.
- Phase 2: You eat 25–50 grams of carbohydrates (net) per day during this phase until your weight loss goal is 10 pounds or 5 kg.
- Phase 3: Once your weight loss goal has been met, your carb (net) intake is increased to 50-80 grams per day and held there for one month.
- Phase 4: You can eat up to 100 grams per day of carbs (net) after you have been at your weight loss goal for one month. To sustain your weight loss goal, you commit to step 4 forever.
As you get closer to your target weight loss goal and across these phases, your carb intake for each day increases and allows you to incorporate more calories in your diet.
Atkins is one of the world’s best-known low-carb diets. It functions in phases that enable you to advance into your target weight loss goal, steadily increasing your carb intake.
Ketogenic Diet vs Atkins: Pros & Cons
Atkins Diet Pros-
The Atkins results in rapid loss of weight and decreases appetite and cravings, and in particular for sugary treats.
The body produces less insulin. This is because the Atkins diet does not allow any sugar and is lacking in carbohydrates.
When there is insulin in pancreas, there is a chance for blood sugar levels to get reduced and as a result of this blood sugar levels tend to fluctuate. These fluctuating amounts lead to hunger. Therefore, there are less fluctuating levels of blood sugar and as a result less cravings while less insulin is released.
The Atkins Diet may be a major weapon against diabetes or pre-diabetes due to decreases in blood sugar and insulin levels.
Atkins Diet Cons-
Electrolyte disruptions can occur while on Atkins diet. In addition, the Atkins diet might lead to decreased muscle mass and weaker bones.
Obvisouly, the body will use ketones as you lose weight fast. However, your body’s muscle mass can also be used for energy.
Many individuals who regain the weight they lost note that their metabolic rate is lower than when they lost weight for the first time. Allthough studies tried to show that this can be true, more study is needed.
Ketogenic Diet Pros-
At first the ketogenic diet has been invented to aid individuals with epilepsy. The ketogenic diet was believed to aid people with epilepsy seizures.
The ketogenic diet will also help to maintain your body’s blood sugar levels and decrease the likelihood or incidence of type 2 diabetes, similar to the Atkins diet.
Moreover, research has shown that when individuals enter a state of ketosis, they have lower triglyceride levels and higher good cholesterol levels.
Low blood sugar levels help to lower the risk of cardiac arrest.
Ketogenic Diet Cons-
The greater con of ketogenic diet is that many people never get into a state of ketosis.
Another con is that with ketogenic diet you must comply with these exact eating recommendations. You can not enter in a state of ketosis in order to experience the ketogenic diet benefits if you don’t eat according to the instructions.
In addition, the ketogenic diet will lead to electrolyte imbalances if it is performed improperly.
There is an electrolyte imbalance in many people, especially as they switch from the conventional diets to a ketogenic diet. You lose a lot of sodium and potassium when you don’t eat enough carbs.
People should be mindful of the danger and it is important that they replenish their electrolyte stocks with electrolyte supplements. This is particularly true for people who exercise often and sweat out electrolytes.
Potassium, sodium, magnesium, and calcium are the four common groups of electrolytes to be aware of.
Ketogenic Diet vs Atkins: Similarities and Differences
Ketogenic Diet vs Atkins similarities:
- The differences between fat, protein and carbohydrates that you can have in your diet are quite close.
- Ketogenic diet and Atkins have related permitted foods: meats, fish, few milk products, and leafy vegetables.
- Ketogenic diet and Atkins mostly reduce the amount of calories, sugar and refined food you consume and in return they put your body in a biochemical state of ketosis.
- With Ketogenic diet and Atkins, fat loss is encouraged and also blood sugar levels are decreased.
Ketogenic Diet vs Atkins differences:
- In Ketogenic Diet you can cosnume 70% of fats, 20% of proteins and 10% of carbohydrates.
- In Atkins you can cosume 55%-75% of fats, 20%-30% proteins and 5%-15% carbohydrates. Close macros, but not the same ones.
- Atkins offers more carbohydrates than Ketogenic Diet.
- The Ketogenic Diet allows higher amounts of fats. Atkins on the other hand highlights proteins as a key macro.
- Atkins has varying levels depending on the number of carbohydrates you like to consume each day. However with ketogenic Diet you either take it or leave it.
Ketogenic Diet vs Atkins – Should you choose a Ketosis Diet or Atkins?
What diet will you choose now that you know the advantages and disadvantages of each? It is debatable.
Both the Atkins and the Ketogenic diet have the ability to help you lose weight, boost your fitness and overall health, but whether they can succeed for you or not is dependent on a number of lifestyle and health reasons.
If you’re not sure how either diet would effect you, try it for a month or two and see how you do. Throughout the experiment, keep track of your health, well-being, and outcomes.
If the ketogenic diet or Atkins diet don’t follow the above guidelines, you will have to switch to a less strict low carb or moderate carb diet. For example, the Paleo or Mediterranean diet could be a better long-term alternative for you.
Whatever diet you choose, bear in mind that there is no such thing as a perfect diet. you should do your own research and see what suites you better in order to stick to it in the long-run.
Only through thorough experimentation, consciousness, and comparison you can you find the right diet for you, one that is balanced, nutritious, and helps you achieve your goals.
If you want to start with the ketogenic diet, i recommend you try this custom keto diet 7-day trial for just $1. It is ideal to see if it is for you or not.
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