The Keto Diet has gained popularity in the past few years, and as a health-conscious person yourself, you might remember the Atkins Diet. You might assume that Keto and Atkins are similar since both involve eating fewer carbohydrates, but one is actually a high-fat diet. And did you know that one is supposed to be done in 4 phases?
KEYS TO KETO
The Ketogenic diet was developed in the 1920s and research has linked the diet to a number of benefits. A study published in 2017 by the “Diabetes & Metabolic Syndrome: Clinical Research & Reviews” found that subjects who followed the Keto diet for a total of 10 weeks showed a significant decrease in body weight and body fat percentage.
KEY TAKEAWAYS
The goal of the Keto diet is to limit carbohydrates so that the body will enter a state of ketosis — Ketosis occurs when the body uses fat as fuel instead of carbs.
The Keto diet is high in fat to encourage continuous ketosis. Suggested daily caloric intake to achieve ketosis is 70-80% fat, 5-10% carbohydrates, and 10-20% protein.
WHAT IS ATKINS, IF NOT KETO?
The Atkins diet was developed in 1972 by Dr. Robert Atkins. In his first book, “Dr. Atkins Diet Revolution,” he outlines a four-phase diet that recommends fewer carbs and more protein. This is the only version of the Atkins diet that puts the body into ketosis. All of the other versions of the Atkins diet do not limit carbs enough to reach ketosis.
This is because the Atkins diet is largely focused on calorie restriction. The Keto Diet is more specific, recommending a diet high in fat to encourage continuous ketosis (aka fat burning).
KEY TAKEAWAYS
The original diet (Atkins 20) is done in 4 phases. The beginning phase calls for 20 grams of carbs, a low enough number to trigger ketosis.
Phases 2-4 will not trigger ketosis, as the limits on carbs are gradually lifted. The ending phase allows for up to 100 grams of carbs.
The modern diet (Atkins 40) is easier to follow, allowing for 40 grams of carbs per day. Unfortunately, eating this many carbs will not trigger ketosis.
THE BIG DIFFERENCE
Both of these diets aim to put your body into ketosis by limiting carb intake. The big difference is that the Keto Diet is more specific, recommending a diet high in fat to encourage your body to stay in ketosis for as long as possible.
While the Atkins Diet, depending on which version you choose, is more focused on general calorie restriction and only the original Atkins 20 diet will put you into ketosis during Phase 1.
Are you new to Keto / Low Carb?
The Ketogenic Diet is a high fat, moderate protein, and low carbohydrate diet. Through the restriction of carbohydrates, it re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles.
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