Keto VS Atkins Diet: What’s The Difference?

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Both the keto and Atkins diets are well-known eating programs that reduce the number of carbohydrates a person consumes to stimulate weight loss and improve their general health.

Both ketos vs Atkins diets require a significant cutback in consuming foods high in carbohydrates, such as candies, sugary beverages, cereals, wheat, fruit, legumes, & potatoes.

Although these diets are very close, they are not precisely the same.

It’s not just the unhealthy carbs like doughnuts, cupcakes, and cookies that need to be cut back on; we’re also discussing reducing back on healthy carbs like fruit and some vegetables. When carbohydrates are severely restricted, as they are in these diets, the body enters a state called ketosis. This implies that after the body’s glucose stores have been depleted, it begins to rely on fat for sustenance. Ketosis is an essential part of each diet, but it functions differently in each one. These differences may impact how sustainable each diet is over the long run.

Atkins Diet: What Is It?

The Atkins diet is one of the diets that has gained a lot of popularity in recent years all around the world. This diet emphasizes consuming much fat, less protein, and fewer carbohydrates.

The Atkins diet has evolved over the years to include various versions, but the original plan, which is now recognized as Atkins 20, still has the most followers. It is broken up into four phases, and each one is determined by the total amount of net carbohydrates (total carbohydrates minus fiber and sugar alcohols) that you are allowed to consume during that phase:

Phase 1

During this diet phase, you can ingest 20–25 grams of net carbs daily until you are around 15 pounds (7 kilograms) away from attaining your goal weight.

Phase 2

During this phase, you will restrict the number of carbohydrates you consume daily to somewhere between 25 and 50 grams net, and you will continue to do so until you are within 10 pounds or 5 kilograms of your ideal weight.

Phase 3

Your maximum allowed amount of net carbs per day will climb to between 50 and 80 grams until you have attained your goal weight and maintained it for one month without fluctuating.

Phase 4

To maintain your current weight, the number of net carbs you consume daily should range from 80–100 grams throughout this final period.

Your daily carb limit will grow as you get closer to your target weight and progress through these phases, enabling you to eat a wider variety of meals and eat more carbs overall.

However, even though Phase 4 permits up to 100 grams of total per day, you still eat a drastically reduced amount of carbohydrates compared to the typical diet of the average person.

One of the world’s most well-known low-carb diets is the Atkins diet. Because it is structured in phases, it enables you to progressively increase the number of carbohydrates you consume as you get closer to your ideal weight.

Ketogenic Diet: What Is It?

The keto diet, often known as the ketogenic diet, is an eating plan that emphasizes consuming foods high in fat and moderate in protein.

Its first application was limited to treating children who suffered from epileptic seizures; however, researchers quickly recognized that it might be of value to a wider population. Its initial application was limited to treating children who suffered from epileptic seizures.

A metabolic condition known as ketosis can be achieved by following a ketogenic diet designed to do just that. In place of the sugar that is ordinarily produced by the breakdown of carbs into glucose, it uses fat as its primary fuel source.

Ketones are molecules produced when your body breaks down the calories you ingest or the cholesterol stored in your body. Ketones can also be produced when fat is broken down. Ketones are utilized as the principal source of fuel for the body when it is in the metabolic state of ketosis.

For most people, achieving and staying in ketosis requires keeping their daily consumption of carbohydrates between 20 and 50 grams. The ketogenic diet advocates consuming fewer than five percent of one’s daily calories from carbohydrates, between ten and thirty percent of one’s calories from protein, and anywhere from sixty-five to ninety percent of one’s daily calories from fat.

When following a ketogenic diet, one must limit their daily consumption of carbohydrates to fewer than 50 grams. Your body will enter ketosis, which will cause it to burn fat for fuel.

Comparative Analysis Of Similarities And Contrasts

Both the keto vs Atkins diets are comparable in some ways, but they are also very different in other ways.


  • Atkins and keto are similar in several respects because they are both low-carb diets.
  • The Atkins plan’s Phase 1 (Induction) is comparable to the keto diet because it limits daily net carbohydrate consumption to 25 grams. As a result of your actions, your body will most likely enter the metabolic state of ketosis and begin using fat as its primary fuel source.
  • In addition, reducing calorie consumption while following either of these diets may lead to weight loss. There are a variety of carbohydrates that are high in calories, and it may contribute to obesity. Refined carbohydrates, such as candies, chips, and sugary drinks, are particularly problematic.

Eliminating these high-calorie and carbohydrate-dense meals is a requirement of the Atkins and keto diets, making reducing calorie intake and achieving weight loss goals much simpler.


Both the keto vs Atkins diets have some distinct differences.

  • Compared to the Atkins diet, which, depending on the phase, allows for as much as 30 percent of total calories to come from protein, the ketogenic diet, which contains about 20 percent of total calories as protein, is a moderate-protein strategy.
  • In addition, the keto diet requires you to keep the body in a state of ketosis by severely restricting the number of carbohydrates you eat.
  • On the other hand, if you follow the Atkins diet, you will be instructed to increase your carbohydrate consumption gradually. This will eventually bring your body out of ketosis.
  • Because of this variable carbohydrate limit, the Atkins diet permits a greater variety of foods, including a more significant number of fruits and vegetables and some grains.
  • If you follow the Atkins diet plan, you won’t need to keep track of your ketones or adhere to any particular macronutrient targets to remain in the metabolic state of ketosis.

The keto vs Atkins diets are examples of low-carb regimens that may promote weight loss by increasing fat-burning and decreasing calorie consumption. On the other hand, while following the Atkins diet, you progressively increase your carb intake, whereas following the keto diet, your carb intake remains relatively low.

Main Advantages

Diets low in carbohydrates, which were formerly thought to be hazardous, have recently been proven to have several health benefits.

1. Loss Of Weight

Atkins resulted in the most significant weight loss during six months of follow-up compared to six popular diets, including the Zone, Ornish, and Jenny Craig.

A comparable study indicated that, out of 7 standard diets, the Atkins diet had the highest likelihood of considerable weight loss between 6 and 12 months after beginning the plan.

Even though it’s more restricted than the Atkins diet, the keto diet might be just as effective for weight loss. According to research, being in a state of ketosis can reduce appetite, which can help remove one of the most significant obstacles to weight loss: a constant state of hunger.

In addition, ketogenic diets help you maintain your muscle mass, which means that the weight you lose will most likely be caused by a reduction in fat rather than muscle.

Compared to the standard lowest quartile, which only lost 15 pounds over the study’s 12 months, participants on the low-calorie keto diet lost approximately 44 pounds (20 kg) with very few losses in muscle mass. This was compared to the standard lowest quartile, which only lost 15 pounds (7 kg).

In addition, the ketogenic diet helps you keep your metabolic rate at rest (RMR), which refers to the number of calories you burn when you are at rest. This is in contrast to other low-calorie diets, which may cause your RMR to decline.

2. Blood Sugar Regulation

According to the findings of specific studies, blood sugar control can be improved by following a low-carb diet.

The American Diabetes Association (ADA) just recently updated the Standards of Medical Care, a document that outlines how medical professionals should manage and treat disease, to include low-carb diets as an option that is safe and effective for people with type 2 diabetes.

It has been demonstrated that following a low-carbohydrate diet can reduce the need for diabetic drugs & improve levels of hemoglobin A1c (HgbA1c), which is a marker of lengthy blood sugar control.

The Atkins diet was used in a trial that lasted 24 weeks and involved 14 obese individuals with type 2 diabetes. The researchers observed that in addition to the participants losing weight, their HgbA1c levels reduced, and they required less medication for their diabetes.

Another study that lasted for a year found that participants on such a keto diet had lower HgbA1c values, had more weight reduction, and were more likely to stop taking diabetic medications than those who followed a modest, low-fat diet. The study was conducted on 34 adults who were overweight.

3. Additional Benefits

According to research, diets that are richer in fat and lower in carbohydrates may reduce certain risk factors for heart disease.

  • The proportion of triglycerides over HDL cholesterol can be lowered by following a low-carb diet because such diets tend to lower triglyceride levels while simultaneously raising HDL cholesterol levels.
  • There is a correlation between having a high ketone-body ratio and an increased risk of developing cardiovascular disease. This is a symptom of poor heart health.
  • An analysis that included more than 1,300 people concluded that individuals who followed the Atkins diet experienced higher reductions in triglycerides and more significant elevations in high-density lipoprotein than those who adhered to a low-fat diet.
  • Diets that are low in carbohydrates have been linked to various additional health benefits, including enhanced mental health and digestion. However, further research is required.

There is evidence that low-carb diets, such as the keto and Atkins diets, lead to more weight loss than other diet strategies. They may also assist you in lowering your risk of cardiovascular disease and improving your blood sugar levels.

What’s The Best One?

The Atkins and the keto diets have certain advantages and disadvantages.

Because it is so restrictive, the ketogenic diet may be difficult to adhere to for an extended period. It might be challenging, especially throughout a more extended period, to keep your carbohydrate and fat intake very low while restricting your protein consumption to 20 percent of total calories.

In addition, some people may believe it is necessary to check their ketone production, which is challenging and expensive. If you don’t pay close attention to the quality of the foods you eat when adopting a restrictive diet plan like the keto diet, you risk falling short on essential nutrients.

Without entering a state of ketosis, most people can still receive several advantages of reduced diets. Therefore, in contrast to a strict ketogenic strategy, a moderate carb limitation on a reduced diet such as the Atkins diet is typically sufficient.

Regardless of the proportion of protein, lipids, and carbohydrates that you consume, the essential thing you can do is make sure the meals you eat are nutritious. For instance, it is well recognized that diets that are higher in carbohydrates and rich in plant foods like vegetables and fruits benefit one’s health in various ways.

It is crucial to emphasize that higher-carb diets that focus on whole foods are just as helpful for health as low-carb diets that are heavy in fat, even though they are healthful and safe for most people.

When determining the optimal eating pattern for you, it is essential to take into account not only your preferences about nutrition but also your overall health and weight loss objectives.

The Atkins diet is more accessible to follow than the ketogenic diet. In addition, little is known about how the keto diet would affect one’s body in the long run. Regardless of the number of carbohydrates you eat, one of the best ways to improve one’s health is to focus on eating nutritious foods and cutting back on processed carbohydrates.


Diets low in carbohydrates can be helpful, particularly those that emphasize eating meals of high quality and adequate nutrition. Before making any significant alterations to your eating habits, you should make an appointment with your primary care physician.

Both the Atkins diet and the keto diet are examples of low-calorie diets that might be beneficial for weight loss, the management of diabetes, and the health of the heart.

On the Atkins diet, your carbohydrate consumption will gradually increase over time; however, on the keto diet, your carbohydrate consumption will remain relatively low. This will allow your body to stay in ketosis and continue using ketones as energy sources.

A moderate reduction in carbohydrate consumption, such as that practiced during the late stages of the Atkins diet, is sufficient for most people to benefit from the advantages of a low-carb diet. However, the more restrictive keto diet may be beneficial to specific individuals.

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