Keto vs. Atkins: What’s the Difference Between Them!

Bariatric Weight Loss Center

Which diet is more restrictive?

First, let’s look at keto.

Although Keto doesn’t necessarily ban carb-y foods like bananas or bread, they’re pretty much a no-go. Even foods like vanilla yogurt could knock you out of ketosis: one six-ounce serving has 24 grams of carbohydrates.

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According to Liz Weinandy, R.D. at Ohio State University, many keto dieters tend to eat more saturated fats, like cheese and butter, rather than heart-healthy monounsaturated fat sources, such as avocados.

“The people I see are usually using a lot of butter, a ton of coconut oil, a lot of whipped cream,” she explains to

A healthier keto diet might include steak with steamed broccoli, since it’s lower in carbs, and lots of butter.

Now let’s take a look at Atkins.

 initial stage of the classic Atkins Diet is extremely restrictive: only nuts, seeds, cheese, fats, proteins and specific low-carb vegetables are allowed. Legumes, fruits, whole grains, starchy vegetables, cottage cheese and yogurt are forbidden. However, as you progress through each stage, more carbs and food choices are added until you’re allowed to eat whatever you’re want — provided you stay under 100 grams of carbs.

The Atkins 40 offers more flexibility because no foods are restricted if they fit within the 40 grams of carbs limit.

The answer?

Keto is more restrictive.

Atkins offers more flexibility, according to Kramer. “The Atkins diet probably doesn’t have quite as much restriction you may have more access to different carbohydrates. Even at the highest phase you’re probably still not someone who is eating breads and pastas, but you would have more room for fruits at that point,” she says

Which Diet is Easier to Maintain?

First, keto:

Maintaining ketosis is extremely difficult because nearly everything has carbs. Nuts? Yup! Same goes for avocados, yogurt, and other high-fat foods you might not associate with carbs. Plus, you’ll need to weigh foods to make sure you’re eating appropriate serving sizes to maintain the ratio of fat, protein and carbs!

Now, Atkins:

The classic plan gets more flexible as you lose weight, so you don’t have to say goodbye to carbs forever. Plus, dieters don’t have to worry about getting in 80 percent of their calories from fat, which can be hard for many people, says Weinandy.

The verdict:

According to Weinandy, maintaining ketosis is extremely hard. Typically, people eat too protein and not enough fat to maintain the fat-burning state. As proof, she says that most “keto” dieters aren’t even following the diet — despite their best intentions. Instead, their diets are more similar to Atkins in practice.

“A ketogenic diet is not just eat all the meat you want to,” says Weinandy. “I think that’s really lost on a lot of people.”

Which Diet is Healthier?

First, how healthy is fketo?

Weinandy alerts against going high-fat for weight reduction. “The dangers for a lovely solid individual ordinarily offset the advantages,” she says. Weinandy trusts it ought to just be utilized for specific patients, similar to those with headstrong epilepsy who may encounter less seizures on the eating routine.

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So what are the dangers? Long haul, you could miss out on water solvent nutrients, similar to nutrients B and C. Also that numerous individuals on Keto regularly have more elevated cholesterol and fat levels following a while, she says.

“As a general rule, most eating regimens you can securely follow for a few months,” she clarifies.

And how healthy is Atkins?

Atkins allows for a wider range of food, so dieters can eat more healthy foods like fruit. Thus far, there is no conclusive study showing whether Atkins is safe long-term. However, Weinandy points to recent research that showed extreme eating plans, both high carb and high fat diets, are linked to shorter lifespans.

So which wins for health?

Neither is necessarily great for your overall health, says Weinandy. She believes that a good, healthy diet wouldn’t restrict any food groups. Fruit, which is loaded with antioxidants and fiber, is generally avoided in both diets. If you are drawn to a lower carb plan, Weinandy recommends something similar to the South Beach diet, which balances complex carbs, lean protein and healthy fats.

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Which diet will help you lose more weight?

Keto and weight loss:

According to Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York, people will successfully lose weight on keto. That’s because in addition to burning stored fat for energy, people often have fewer cravings and eat less calories on keto.

“They can stick to a relatively lower caloric intake because of the reduced cravings,” he previously explained to Some people claim to have lost hundreds of pounds on the Keto Diet.

The Atkins Diet:

Similar to the Ketogenic Diet, Atkins will help with short-term weight loss. In a review, dietitians and doctors at U.S. News & World Report said the diet’s claims of dropping up to 15 pounds in two weeks is legitimate. However, the diet may not be sustainable for everyone, and weight can creep back.

The verdict: Tie; both diets have been shown to help people lose weight. However, neither are shown to offer long-term results.

The Final Verdict

A diet that restricts major food groups, like whole grains and fruit, is unsustainable and unhealthy, according to our experts.

If you do want to drop a few pounds, she recommends working with a professional dietitian or enrolling in weight management classes. These will help you change unhealthy behaviors and provide support while you lose weight. Other easy fixes include no after dinner snacks, cutting out packaged foods and increasing exercise.

So while keto may be all the buzz right now, it may not be the best, or healthiest, diet for you. “People do not have to go on ketogenic to lose weight,” says Weinandy. “There are better ways to lose weight.

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