Keto diet plan

What is the difference between keto vs Atkins for meal planning and dieting? Kno…

What is the difference between keto vs Atkins for meal planning and dieting?

If the most popular low-carb diets were ranked, the ketogenic diet and the Atkins diet would be neck and neck. “They both follow carbohydrate restriction,” says Erin Dolinski, RD, a clinical dietitian specialist at Beaumont Hospital in Royal Oak, Michigan.

Knowing the main differences will help you identify which eating plan is right for you between the Atkins and Keto Diets.

Similarities Between the Ketogenic Diet and the Atkins Diet

Will you lose weight on a low-carb diet like these? Most likely you will, if you follow them strictly.

Dolinski suspects you’ll mainly lose water weight in the beginning because carbs retain water. She suspects you’ll gain a lot of that back once you start eating normally again. A study published in November 2014 in Circulation: Cardiovascular Quality and Outcomes found that after one year, people who followed Atkins lost a modest amount of weight (4.6 to 10.3 lb), though some of the weight was regained by the end of year two.

You don’t have to count your calories on Atkins or keto. But you do need to track the number of carbs you take in. On keto, you also need to make sure you’re hitting the right percentages of calories coming from fat and protein.

As for which diet is easier to follow, Jaelin says it depends on the person and his or her eating habits before starting the diet. Neither one will be easy, though, because low-carb diets can lead to dizziness, nutritional deficiencies, and mental and physical fatigue, Dolinski says. U.S. News & World Report puts the Atkins diet’s “easy to follow” score at 1.8 out of 5 and keto’s at 1.4.

RELATED: Here’s What to Expect if You Try the Ketogenic Diet

A Look at the Differences Between Keto and Atkins

One key difference between the keto diet and Atkins is the amount of protein you’re allowed to take in. There’s no cap on Atkins, while keto limits protein to about 20 percent of your daily calories.

The other big difference is that keto centers on the body being in ketosis during the entire period of the diet, while ketosis plays a role only during phase one and possibly two of Atkins. On Atkins, you eventually reintroduce carbs, but on keto, carbs are always limited.

That means Atkins may be more sustainable in the long run because it’s not quite as restrictive and doesn’t require you to make sure your body remains in ketosis. Plus, on Atkins, you can eventually add back nutritious foods like quinoa, oatmeal, and fruit, the Atkins website notes.

RELATED: 8 Veggies That Make Great Low-Calorie Bread Substitutes

Which Low-Carb Diet Is Safer, According to Dietitians?

Jaelin says neither of these diets is recommended for people with diabetes, heart disease, or kidney disease. But without any of those chronic conditions, the diets can be safe if done short term, Jaelin says. A study published in American Family Physician found that low-carb diets are more effective than low-fat diets at lowering levels of triglycerides and A1C and raising levels of “good” HDL cholesterol.

The long-term safety of low-carb diets is a little iffy. Jaelin suspects that’s because dropout rates for studies involving low-carb diets are high. A study published in February 2017 in BMJ Open Diabetes Research and Care looked at 10 low-carb studies and found dropout rates ranged from 2 percent to 60 percent.

Considering giving one of these diets a try? Both Jaelin and Dolinski recommend speaking to a doctor or dietitian first.

What is a Keto Diet | What is the Atkins Diet | Which is Better Keto or Atkins | Best Diet Plan | Weight Loss Tips | Diet Tips

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