There are two most famous well know low carb diets known as Keto & Atkins. Both these diet require a significant decrease in foods high in carbohydrates, such as sweets, sugary beverages, breads, cereals, fruits, legumes, and potatoes. Even while these diets are similar, they also differ. To assist you in deciding which diet would be a better fit, this article compares the Atkins and ketogenic diets.
Atkins
One of the most well-liked low-carb diets in the world is Atkins. It works in stages so you may progressively increase your carbohydrate consumption as you get closer to your target weight. Atkins diet is the low carb, moderate protein, high fat diet.
- Phase 1: In this phase you will need to get 20–25 grams (g) of net carbs per day until you lose 7 kilograms weight.
- Phase 2: In this phase you need to consume 25–50 g of net carbs per day. You have to consume it daily until you loss 5 kg from your goal weight.
- Phase 3: In this phase your net carb value is increased to 50–80 g per day. It continues until you have met your goal weight and maintained it for 1 month.
- Phase 4: In this phase you need to maintain your weight by consuming 80–100 g of net carbs per day.
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Your daily net carbohydrate allowance rises as you progress through these phases and get closer to your goal weight, enabling you to eat a wider range of meals. Even Phase 4, which permits 100 g of net carbohydrates per day, you still eat substantially fewer carbs than the majority of people do on a daily basis. For the majority of Americans, carbohydrates account for around 50% of daily calories, or 250 g if you consume 2,000 calories daily.
The Keto Diet
Now you knows about the Atkins Diet. In the keto diet, you will be restrict to intake 50 gram per day total carb. This causes your body to enter ketosis and burn fat for energy. You probably know that the ketogenic diet is a very low carb, high fat & moderate protein diet plan. In starting this was first used to treat children who experienced seizures. But after few studies it shows that it is also be beneficial for other people as well. The objective of the keto diet is to put your body into the metabolic state of ketosis, during which it uses fat as its primary energy source rather than the sugar from carbohydrates.
Your body runs on ketones, substances created when the fat in your diet or the fat you have stored in your body is broken down, when you are in a state of ketosis. Most people need to keep their daily total carbohydrate consumption to 20–50 g in order to enter and stay in ketosis. Typically, those who follow the ketogenic diet get less than 5% of their calories from carbohydrates, 10–30% from protein, and 65–90% from fat (6Trusted Source). Some people use blood, urine, or breath tests to keep track of their ketone production.
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Potential benefits Of Keto & Atkins Diet
Now you knows about the both Atkins & Keto Diet. Here is the common benefits of them because both are low carb diet:-
- Weight Loss
- Blood sugar regulation
- Reduce heart disease
- Reduce triglyceride levels and increase HDL