Keto Diet vs Atkins Diet: Understanding the Differences

The world of dieting can be confusing, with numerous options promising various health benefits. Two of the most popular low-carb diets are the Keto diet and the Atkins diet. While both share similarities, they differ in important ways, which is why people often wonder which is better suited to their goals. Do you need to know about Keto diet vs Atkins diet, focusing on the differences and similarities. By the end, you’ll have a clear understanding of how each works and which might be the right choice for you.

What is the Keto Diet?

The Keto diet, short for ketogenic diet, is a low-carb, high-fat diet that shifts the body into a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates.

Key Principles of the Keto Diet:

High Fat Intake: Around 70-80% of your daily calories come from fat.
Moderate Protein: 15-20% of your calories are from protein.
Low Carbohydrates: Only 5-10% of your calories come from carbs, usually under 50 grams per day.

This focus on fat forces the body to break down fats into ketones, which are used for energy instead of glucose from carbs.

What is the Atkins Diet?

The Atkins diet is also a low-carb diet but is broken into phases, each with a different approach to carbohydrate intake. It encourages starting with a very low-carb phase and gradually increasing carbs as you progress through the diet.

Key Principles of the Atkins Diet:

Phased Approach: The diet is divided into four phases.
High Fat and Protein: Early phases are high in both fats and proteins, with a strict carb restriction.
Gradual Increase in Carbs: As you advance through the phases, you gradually reintroduce carbs.

The Atkins diet promotes low-carb eating while allowing for more flexibility in the long term compared to Keto.

Similarities Between Keto and Atkins Diet

Both the Keto diet and Atkins diet share a few similarities, which can make them confusing at first glance. Let’s look at some common features.

1. Low-Carb Focus

Both diets dramatically reduce carbohydrate intake. For both, the goal is to limit the number of carbs so that your body shifts from using glucose (from carbs) to fat for energy.

2. Weight Loss

Both the Keto and Atkins diets are commonly associated with weight loss. Since both rely on burning fat for energy, people often lose weight when they stick to these plans.

3. Increased Fat Intake

Both diets are based on the principle that increasing fat intake and lowering carbs helps in weight loss and improves energy levels. They emphasize foods like:

Meat and poultry
Fish
Eggs
Healthy oils (olive oil, coconut oil)
Low-carb vegetables (like spinach, kale, and broccoli)

4. Health Benefits

Both diets have been linked to improved health markers, such as:

Reduced blood sugar and insulin levels, which can be beneficial for those with Type 2 diabetes.
Improved cholesterol levels and heart health markers.

Now that we’ve covered the similarities, let’s move on to the differences between Keto vs Atkins.

Differences Between Keto Diet and Atkins Diet

Though the Keto and Atkins diets seem alike, the differences in approach, macronutrient composition, and long-term sustainability set them apart.

1. Ketosis vs. No Ketosis

One of the main differences between Keto diet vs Atkins diet is ketosis. The Keto diet is designed to keep you in a constant state of ketosis, where the body burns fat for fuel. This requires strict adherence to a very low-carb, high-fat, and moderate-protein intake.

The Atkins diet, on the other hand, doesn’t focus on keeping the body in ketosis throughout. Ketosis occurs during the early phases of Atkins (when carb intake is very low), but as you move through the phases and reintroduce more carbs, your body eventually exits ketosis.

2. Macronutrient Composition

Keto Diet: As mentioned earlier, the Keto diet follows a very strict macronutrient composition. Most of your calories come from fats, with a smaller percentage from protein and a very small amount from carbs. The general breakdown is:
70-80% fat
15-20% protein
5-10% carbs
Atkins Diet: The Atkins diet macronutrient composition changes depending on which phase you’re in. In the early phases, your intake will be similar to Keto, but as you progress, you slowly increase your carb intake. Over time, your fat and protein intake decreases as carbs rise, making the diet less restrictive in the long run.

3. Phases (Atkins) vs. One Plan (Keto)

Keto Diet: The Keto diet doesn’t have phases. Once you start, you maintain a consistent macronutrient balance that keeps your body in ketosis.
Atkins Diet: The Atkins diet is divided into four phases:
Phase 1 (Induction): A very low-carb phase to kickstart fat burning (similar to Keto).
Phase 2 (Balancing): Slowly start adding in low-carb vegetables, nuts, and seeds.
Phase 3 (Pre-Maintenance): Gradually introduce more carbs, finding the balance where you continue to lose weight.
Phase 4 (Lifetime Maintenance): This phase helps you maintain your weight while eating a wider variety of foods and a moderate amount of carbs.

4. Long-Term Flexibility

Keto Diet: The Keto diet is strict and requires adherence to a high-fat, very low-carb plan long-term to maintain ketosis. Some people find it difficult to stick with due to its restrictive nature.
Atkins Diet: Atkins offers more flexibility in the long term. While it starts very low in carbs, as you progress, you can eat more carbs and have a more varied diet. This makes it easier for some people to stick with Atkins long-term compared to Keto.

5. Health and Sustainability

Keto Diet: The Keto diet has been associated with some short-term health benefits, especially for conditions like epilepsy and Type 2 diabetes. However, some experts caution that long-term adherence to such a high-fat diet could have negative effects, especially on heart health, due to the potential for high levels of saturated fat consumption.
Atkins Diet: The Atkins diet, especially in its later phases, is more balanced, allowing for more food variety. Some people find this more sustainable in the long run. However, the initial phase can be restrictive, and it’s important to ensure you’re eating a healthy mix of fats and proteins.

Keto Diet vs Atkins Diet: Which One Should You Choose?

Now that we’ve outlined the key similarities and differences between Keto vs Atkins, the next question is which one is right for you? Both diets have their advantages, but it depends on your goals and lifestyle.

1. If You Want Fast Weight Loss:

Both Keto and Atkins can help with quick weight loss, especially in the early stages when your body adjusts to burning fat for fuel. If you want to stay in ketosis and enjoy the benefits of fat-burning for longer, Keto might be a better fit. However, if you prefer a phased approach with more flexibility, Atkins could be the way to go.

2. If You Want a Long-Term Plan:

For those looking for a long-term, sustainable diet, Atkins offers more flexibility in the long run, especially as you can gradually add back carbohydrates without losing progress. Keto, on the other hand, requires a more permanent commitment to low-carb eating, which can be harder to maintain over time.

3. If You Have Health Concerns:

People with conditions like Type 2 diabetes or epilepsy may benefit more from the Keto diet due to its ability to regulate blood sugar levels and promote ketosis, which has been linked to better control of seizures in epilepsy patients. However, it’s always best to consult with a healthcare professional before starting either diet, especially if you have existing health conditions.

4. If You Need Flexibility:

Atkins provides more flexibility, especially after the first phase, as you can add a wider variety of foods over time. If you enjoy eating a larger variety of foods but still want to control your carb intake, Atkins may suit your lifestyle better.