The Difference Between The Atkins And Ketogenic Diets
Low-carb diets are nothing new. Science has shown that eating too many carbohydrates, particularly simple and refined ones, is one of the leading causes of excessive weight gain.(1)(2) Two of the most popular low-carb diets today are the Atkins and ketogenic (keto) diets. Apart from being low in carbohydrates, these two regimens share many similarities, but they are not the same. Here’s a closer look at the Atkins and ketogenic diets. Atkins Diet Dr. Robert C. Atkins believed that the major reason that many people are overweight or obese is because of consuming processed carbohydrates, such as flour and sugar. As a result, he developed the Atkins diet, which is low in carbohydrates but high in protein and healthy fats.(5) This regimen aids weight loss because the restriction of carbohydrates forces the body to burn stored body fat instead of the glucose produced from carbohydrates. This effectively puts the body into a state of ketosis. The Atkins diet, however, did not gain widespread acceptance at first because many regarded the idea of consuming high amounts of saturated fats as unhealthy. Eventually, research has proven that saturated fats are harmless, and more than 20 studies over the past 12 years have shown the effectiveness of the Atkins diet.(3) The Four Phases Phase 1—Induction The most important stage of the Atkins diet is the induction phase, which lasts for two weeks. During this period, you need to keep your carbohydrate intake below 20 grams per day. Since the average person consumes 250 grams of carbs a day, the induction period is also the most challenging part of this program. At this stage, your food intake should come from allowed vegetables, meats, poultry, fish, and shellfish. You should also increase your water consumption.(4) As the inductio Continue reading >>
Keto Vs Paleo Diets: 4 Huge Differences (+ Which Is Best)
Keto and Paleo are two of the most popular diets of the 21st century. But what’s the difference between them? Which one will help you lose weight? Which one will help you heal your health? A Quick Summary of The Differences Between Keto And Paleo: Focus on Ketone Levels: A Keto diet focuses on raising your body’s ketone levels by altering your food choices so you enter a metabolic state called nutritional ketosis. A Paleo diet doesn’t pay attention to ketone levels. Focus on Food Quality: A Paleo diet focuses strongly on choosing whole foods that are nutrient-dense, high-quality, and free from toxins. A healthy Keto diet should also include high quality food, but this isn’t the emphasis. Amount of Carbs: A Keto diet has a very low carbohydrate intake. While a Paleo diet is certainly lower in carbs than many other diets out there, it typically still has a higher carb intake than a Keto diet. Amount of Fat: A Keto diet puts far greater emphasis on increasing your fat intake than a Paleo diet. Although Paleo does encourage eating healthy fats, it’s not typically as high fat as a Keto diet. This is a very brief explanation of the differences between Keto and Paleo, so please keep reading to discover more about both diets. Want to figure out which diet is best for you? We’ll cover that below… The 4 Main Differences Between A Keto And Paleo Diet: Here’s a more detailed breakdown of the key differences between Keto and Paleo: Keto vs Paleo – Difference #1 – A Keto diet focuses on raising your ketone levels. The Keto diet has one main aim: raising your ketone levels so you reach nutritional ketosis. If you’re new to all this, then ketosis might be a bit confusing. So let me explain… What are ketones? Ketones (or ketone bodies) are naturally produced by y Continue reading >>
Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto
Carbs, the saint or the sinner? It's the part of our food that gives us fast energy when we most need it – but cutting out the carbs has long been seen as a quick way to lose that blubber around your belly. The keto diet is the latest low-carb craze to hit the active scene. In truth, it's been around for a while – decades, in fact, and has been used in the treatment of children with epilepsy – but the term is now finding a mainstream health following. On the plus side, it offers fast weight loss, and on the minus side ... well, according to Australian nutritionist Susie Burrell, writing for news.com earlier this week, there really isn't much on the minus side. "There is no evidence to show that keto diets are damaging to the body," she wrote. The keto (short for ketogenic) diet works when your body produces ketones from broken down fats in the liver for energy, rather than relying on insulin to convert carbohydrates. The body enters a state of ketosis – in layman's terms, just think of it as using fat rather than sugar for energy. Chief Executive of X-Pert Health, Dr Trudi Deacon describes these ketones as "a natural fuel for the body." "Ketones are an excellent source of energy, especially for the brain," explains Dr Deacon. "The only time they are harmful is when they are produced in abundance by people with Type 1 diabetes, where you have insufficient insulin and high blood glucose levels – known as diabetic ketoacidosis (DKA)." If you think you’ve heard of all this before, perhaps under the name ‘the Atkins diet’, then you’d be right – to an extent. Hannah Sutter, founder of the Natural Low Carb Kitchen has been following the keto diet since 2000 and insists that whether it’s the Dukan diet, the real food revolution or the Atkins diet, they all Continue reading >>
Atkins Vs. Keto: Difference Between The Two Low-carb Diets
Credit: Pixabay Whether you need to reduce weight for medical reasons, or you are the health-conscious type who wants to watch and manage your weight to prevent any related health issues, chances are that you have been advised to follow a certain type of diet. Either a ketogenic (keto) one or the Atkins diet. While both are low-carb diets, the differences between the two are key to understanding which one will work best for you. We put them side-by-side to give you a comparative analysis of the ketogenic diet vs. Atkins diet, and how they stack up on these factors. Ketogenic Diet vs. Atkins Diet: How the Two Diets Work Well, like most diets, it involves eating certain things and refraining from eating certain things. A keto diet includes having low-carb, high-fat foods that help our body to go into a state of ketosis. This is a natural process during which our body produces ketones from the liver fats to be used as the energy we need. When we have a normal high-carb diet, most of our energy comes from the glucose content in the carb-rich diet. This means that the fats we consume are stored away and left unused. The idea of the ketogenic diet is to use this stored fat, and enter into a metabolic state in which the fats in the body get converted into energy. Thus, using the body fat instead of storing it, and possibly helping to reduce weight. The basic thing about the ketogenic diet is that it gets the body burning fats for fuel instead of carbohydrates (when followed properly). Here’s How the Ketogenic Diet Works: When an average human being consumes a high-carb meal, our body converts these carbs to glucose for fuel. Insulin then helps to move that glucose into the main bloodstream. However, when on a keto diet, things are different. The carbohydrate intake is either Continue reading >>
Paleo Vs Atkins Vs Ketogenic Diet
Paleo, Atkins, Ketogenic… what the heck is the difference!? The Paleo diet, Atkins diet and ketogenic diet have a lot of overlap - in fact, you can actually be on all three of these diets at once. This overlap makes the three diets very easy to confuse and, it can make your decision on which diet is best for your goals a little bit tough. But, as always, you’ve got a scientist on your side and, today, I’m going to clear up the main difference. Let’s get started! Paleo vs Atkins vs Ketogenic Diet: a Comparison Ketogenic Diet To start off, I’d like to explain to you guys a bit about a biological state called nutritional ketosis. Pay attention, because this is a pretty important concept that may be a major factor in your dietary decision. Nutritional ketosis is a biological state in which your body being using fats, rather than glucose, as it’s main fuel source. In order for fats to be used as fuel, they are converted into ketone bodies, which is the basic goal of the ketogenic diet. Although more complex, cyclical ketogenic diets exist, in which you are cycling in and out of ketosis, with the basic ketogenic diet your body is in a constant state of nutritional ketosis. In order to enter into nutritional ketosis, you must drastically restrict your glucose supply, while concurrently increasing fat consumption so that your body is essentially forced into burning fat as fuel. Your macro breakdown should look something like 60-80% fat, 5% carbohydrates and the remainder as protein. As 1g carbohydrate is equivalent to approximately 4 calories, a 5% carbohydrate intake would equate to approximately 25g carbs daily for someone on a 2000 calorie per day diet. Keep in mind, these numbers are approximations and each person will enter ketosis at slightly different values, Continue reading >>
The Ketogenic Diet Vs The Atkins Diet: Is Ketosis Better Than Atkins?
It’s not uncommon for the ketogenic diet and the famous Atkin’s Diet of the 1990’s to get lumped into the same conversation as one and the same. But are they actually different, and is one healthier than the other? Which is more impactful over the long term? There are definitely differences between the two diets, and the real comparison might surprise you! But first, let’s step back and look at them individually. The Ketogenic Diet The ketogenic diet was founded all the way back in 1924 by Dr. Russell Wilder at the famous Mayo Clinic. The diet was initially used because it was discovered to be highly effective in treating epilepsy. The principles of the ketogenic diet are based on eating a specific percentage of macronutrients: high fats (60%), adequate protein (35%), and low carbohydrates (5%), to force the body to use what are called “ketone bodies” for energy. In the absence of carbohydrates for an extended period of time, our liver converts fats into fatty acids and ketone bodies, also just simply called “ketones.” Ketones can then be processed into ATP, which is the energy currency of the cells. Now, an elevated level of ketone bodies in the blood leads to a state known as nutritional ketosis. Benefits of the Ketogenic Diet There are several ways the ketogenic diet can help the health and lifestyles of those who follow it. Here are some of the biggest advantages: Blood Sugar Stabilization The ketogenic diet actively helps to lower glucose levels and improve insulin resistance. Without having frequent carbohydrate intake, blood sugar levels can stabilize more rapidly. Trigger Fat Burning Ketogenic diets can also be very effective for fat loss because they ultimately reset your body’s “enzymatic machinery” to burn fat as its primary fuel source Continue reading >>
The Big Differences Between A Ketogenic Diet And The Atkin’s Diet For Optimal Health (video)
Video Transcript: Ketogenic vs The Atkin’s Diet: Tips for Optimal Health Ty Bollinger: I have another question for you. You had mentioned ketosis and the ketogenic diet. To me it sounds almost like the Atkin’s diet, if you remember from 20 years ago or so when the Atkin’s diet was real popular. Dr. David Jockers: Yep Ty Bollinger: Is it the same thing as the Atkin’s diet or what is different? When you hear the ketogenic diet versus the old Atkin’s diet that a lot of body builders that I knew back in the 90s went from the low fat diet to the Atkin’s diet. Where there were literally guys at the gym working out eating cheese and bacon and peanut butter in between sets. What’s the difference between these two types of diets? Dr. David Jockers: That’s a great, great question. I’m really glad you brought that up because in general the Atkin’s diet is a ketogenic diet. It does stimulate ketone development. And the way that some individuals teach it they’re almost identical. However, when we’re really trying to promote optimal health we’ve got to make some differentiations from the Atkin’s diet. So where Atkin’s went right was his approach with a low carbohydrate diet, getting our body running off the ketones. So I’m in total agreement with him about that. Keeping our body very sensitive to insulin is very, very important. However, where I disagree with him was he really had no regulation on the kind of fats that you put into your body. And we want to really focus on good fats as opposed to bad fats. So most people in our society assume that saturated fat is a bad fat. What we know is that actually saturated fat is one of the most healthiest fats we can be putting in our body. The fats we really want to avoid are high omega-6 fats from refined ve Continue reading >>
Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?
If you've been on the lookout for a new way to lose weight, you've probably noticed that low-carb, high-protein diets—like Atkins, the ketogenic diet, and the Dukan diet—have become kind of a big deal. Not only did all three make the cut on Google's annual list of most searched diets, but two (Atkins and Dukan) are also on the 2016 US News & World Report's roundup of best weight-loss diets. Each of these diets follow the same basic premise: limiting carbs means the body turns to stored fat for fuel. But is one of these plans more likely to lead to pounds-shedding success? We caught up with Edwina Clark, R.D., head of nutrition and wellness at Yummly, to find out how these three diets compare. "The ketogenic diet is a high-fat, moderate protein, low-carb diet," says Clark. Up to 75 percent of your daily calories come from fat, 5 to 10 percent from carbs, and the rest from protein. By severely limiting carbs to 50 grams or less, this diet forces your bod to burn fat for energy, a process known as ketosis. Unlike the Atkins and Dukan diets, the keto plan doesn't work in phases. Instead, you sustain the low-carb, high-fat, high-protein eating ratios until you reach your goal weight. There is no maintenance plan once you reach your goal. Unsurprisingly, limiting your carb intake this much means missing out on quite a few (delish) foods, including legumes, root vegetables, and most fruits. Starchy veggies, such as squash and sweet potatoes, are also off the table, along with refined carbs. Thanks to carb counting and food restrictions, meal prepping is paramount to following this plan. The rapid weight loss you'll experience at the start of this diet might be helpful in the motivation department, but you're not dropping fat from the get-go, says Clark. "Carbs are stored w Continue reading >>
- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Does the Ketogenic Diet Work for Type 2 Diabetes?
What’s The Difference Between “keto” And Whole 30?
It’s that time of year again. That time, which comes 3 times a year for us at Rocket CrossFit, when dozens of us will band together for a Nutritional Challenge. We used to always do a Whole 30 Challenge, but for the last year, we’ve had several members – Brady and I included – do a Low-Carb, High-Fat plan instead, which is commonly called “keto.” In fact, since doing my first keto challenge 9 months ago, I’ve not gone back. I take vacations off, but other than that, I’ve felt so good, and found it so easy, that I’ve not stopped. But, what is the difference between Whole 30 (and “paleo”) and a ketogenic diet? Carbs. Carbs are the difference. Which translates also into: Sugar. Sugar is the difference. So, as we start this next Rocket Nutritional Challenge, let’s first lay out a few ground rules, and also explore the difference between Whole 30 and Keto, so that you can make an informed decision about what feels best for you, at this moment in time, for your body. (And, not to complicate things, but you can do both. That’s how I did my first round of keto.) KNOW WHY YOU ARE DOING THIS IN THE FIRST PLACE I will never advocate a strict plan of either nutrition or exercise unless you know why you are doing it and it is good for you both physically and emotionally. I will ask “why” until we get to the kernel. Are you doing it to lose weight? Why do you want to lose weight? If it is because someone called you fat, or you don’t fit into society’s little plan for us, or you think that being thinner will make you happier, I’ll ask “why” again. Why do you believe that? Is it based on facts and opinions of someone who has both knowledge and the right to tell you what to do with your body? (Hint, you’re the only person who has that right.) Ar Continue reading >>
What Is A Ketogenic Diet?
You may have heard the buzz about ketogenic diets—they are low in carbs and high in fat. This may sound very familiar to you, or, quite like Atkins. The difference is that Atkins has been around for 40 years, while ketogenic diets (or, rather, the term “ketogenic”) are relative newcomers to the low-carb world, but still follow the basic premises introduced and proven by Dr. Atkins years ago. In other words, a low-carb diet by any other name is still a low-carb diet. And there’s research that continues to back the efficacy of low-carb diets. In fact, I recently wrote about a study where 56% of 262 participants in a 10-week program consisting of a low-carb diet (30 grams of carbs or less a day) and health coaching were able to lower their blood glucose to pre-diabetes levels. And, in the last couple years, ketogenic diets have even taken Silicon Valley by storm, where numerous executives have become intrigued by the idea of “hacking” their metabolisms in the interest of improving their health. By tweaking the ratio of carbs, protein and fat that they consume (and eliminating the processed foods and sugars that lead to type-2 diabetes and contribute to our nation’s obesity problem) they start burning stored fat for fuel, instead of glucose (carbs). This metabolic state is also known as ketosis. The results? You reap the perks of stable energy levels and steady weight loss, and even improved athletic performance, plus the proven health benefits associated with a low-carb diet, such as managing or eliminating type-2 diabetes and reducing your risk for heart disease, and more. These are all things Atkins has stood the test of time ; now the word continues to spread. You truly are what you eat when you eat the right combination of high-fiber carbs, protein and fa Continue reading >>
Ketogenic Diet Vs Atkins Diet Which Is Better?
If you compare the popularity of keto and Atkins diet, a keto diet is way more popular and steadily rising. An Atkins diet plan was super popular in the 1990s and early 2000s, but people are slowly starting to lose interest in its appeal. People tended to eat anything high in protein disregarding the long-term harmful effects of eating processed foods. Also, those who lost weight gained the weight back over the years. However, many people still look for info on the Atkins and LCHF diets. Sometimes even thinking they are the same thing or a similar method of eating. Of course, they are not! Here we will discuss the differences between Atkins vs. Keto. The Atkins Diet The Atkins Diet is often known as a high protein high-fat diet. You basically eat as much protein and fat as you want while avoiding high-carb foods. It works for many people for the main reason of keeping people full for longer. The Atkins diet consists of 4 different phases including: An Induction Phase Induction proceeds for 2 weeks. Its beginning period is where rapid weight loss happens and is mostly water weight. Balancing Your Diet The second phase is the balancing phase, and it’s all about finding the correct amount of carbs to eat while still losing weight. There are plenty of options when reintroducing carbs with snack bars and meal replacement drinks. Eating More Carbs The third phase is gradually increasing net carbs and fine-tuning your diet while maintaining weight loss. It allows you to reintroduce your favorite high carb fruits, veggies, whole grains, etc. Staying the Same Weight The final phase is maintenance where complex carbs and high-carb foods are allowed providing weight does not increase. Pros and Cons of an Atkins Diet The mainly positive of an Atkins Diet is the ability to lose we Continue reading >>
Paleo Vs Keto Diet: Which One Is Right For You?
When it comes to burning fat more efficiently, accelerating weight loss, and living an all-around healthier lifestyle, two diets have been on the radar of health enthusiasts: the Paleo diet and the Ketogenic diet. While both diets include many of the same foods and have overlapping similarities and benefits, each has a different purpose. Let’s take a look at how the Paleo vs Keto diets measure up against one another, which one is right for you, and why. Paleo vs Keto: Here’s What You Need to Know Before we compare the similarities and differences of the Paleo vs Keto diets, it’s helpful to know why a person may choose to follow each one. What is the Paleo Diet? When it comes to the Paleo diet — which is based on eliminating grains and legumes due to their phytic acid content — it’s more of a lifestyle choice to focus on eating quality foods that support digestive health (1). Most dairy products are also off limits on the Paleo diet because they contain lactose, which is hard for most people to digest (although some people do include ghee or grass-fed butter). By removing the most difficult foods to digest, the Paleo diet can be therapeutic for gut health, autoimmune conditions, blood sugar balance, and weight loss (2)(3). What is the Keto Diet? On the other hand, the Keto diet is targeted primarily towards those who want to experience dramatic weight loss. However, the Keto diet can also help improve medical conditions such as type 2 diabetes and cognitive disorders such as Alzheimer’s disease (4). In fact, the initial purpose of the Keto diet was to prevent and treat seizures, when it was first discovered in the 1920s (5). But today, the Keto diet is best known as a rapid weight loss and fat burning strategy. The reason the Keto diet promotes accelerated Continue reading >>
What’s The Best Low Carb Diet For Me?
It can be hard to decide what’s the best diet for you and the foods you like to eat. We’ve created a list showing what can be eaten, your weight loss potential and difficulty of five of the most popular low carb diets, the Ketogenic, Paleo, Mediterranean, Atkins and Whole30 diets. All diets have some similarities in that you should minimize your sugar intake, but each takes a different approach to meeting your weight loss needs. In all diets, make sure you’re eating only meats that are grass fed or wild caught, and contain no additives. The Ketogenic diet is one of the most difficult diets to maintain long term, and avoiding grains and fruit long term can make eating at restaurants difficult. Whole genres of foods become generally off limits, limiting what you can and can’t eat in order to stay in ketosis. The good about keto though is the positive changes it makes to your body once you reach ketosis. Not only does it allow you to shed weight quickly and efficiently, but it also paves the way for good lean muscle with exercise, and it prolongs your energy by switching your body’s energy source from burning carbs and sugars to burning fat for fuel. If you’re prone to crashes or fatigue, this diet can kickstart your life. There are no cheat days or cheat meals on the ketogenic diet, and even one unhealthy purge can kick you out of ketosis. Keto is tough, but the results are more than worth it. The Paleo Diet stems from eating Paleolithic food, or food from when mankind were scavengers and not farmers. This diet therefore allows for plenty of protein, vegetables, and fruit, but prohibits all lentils, grains, legumes and dairy. While you’re basically limited to only consuming carbs from vegetables and fruit, Paleo isn’t calorie restrictive, allowing you to e Continue reading >>
- Low Carb vs. High Carb - My Surprising 24-day Diabetes Diet Battle
- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
The Atkins Diet
The Atkins diet is by far the most famous ketogenic diet. The diet was developed by the late Robert C. Atkins, M.D. in the late 1980s. Unfortunately, and undeservedly, Dr. Atkin's diet has been a public target for the criticism about low carb diets, much of it from people who are ignorant in how the diet actually works. Some people opposed to low carb diets even go so far as to blame Dr. Atkin's death on it, when it reality, he died from a blow to the head, after slipping and falling on an icy sidewalk in Manhattan. Critics spout all kinds of false statements about the Atkins protocol. For instance, it's called a high protein diet, when in reality, it's a high fat, moderate protein, low carbohydrate way of eating. It's not all butter, bacon and cream. It's really just a clean, whole foods diet which includes green vegetables and fresh meat, fish and poultry. For weight loss, short of starving, there is no better method than a ketogenic diet, and for many people, the Atkins protocol is the diet that has worked for successful weight management. Basic Atkins Principles The basic premise of the diet is to lower your carbohydrate intake to a level that allows for weight loss, and then maintain eating that level of carb intake until you lose all the weight you want to lose. As time progresses, you then add more carbs to your diet until you reach a level that stabilizes your weight loss. Maintaining this level of carb intake each day allows you to stay at a lower weight for the rest of your life. It's important to remember that after losing weight on a ketogenic diet, you can't simply go back to your old high carb eating habits and expect to stay at your new weight. The point of finding your maintenance carb level is to know your point of "carbohydrate tolerance". In other wor Continue reading >>
Atkins Diet Vs Ketogenic Diet – What’s The Difference?
Atkins Diet VS Ketogenic Diet Mostly whenever we want to start off a diet we just either start doing it very strictly or we just do not follow a certain regime regularly at all. The initial problem lies within the level of motivation and mental strength because with dieting comes a lot of sacrifice of all those mouth-watering delicious food that you previously used to take without giving it a second thought and now have to think 100 times before looking at it even. Besides lack of motivation, the second major dilemma of going on to a diet that most of the times we do not do proper research and just start cutting off meals directly which does more harm than good to our body. Before starting off a particular diet you need to identify a few things like your body type whether you are obese or chubby, which factors that you are taking in excess that are making you gain weight, whether your diet is more carb containing or more fats oriented. Identifying multiple similar kinds of factors is important because there are many types of diet plans which are different for different kinds of people. This is the purpose of this blog post, we would be discussing the difference between ketogenic and Atkin’s diet by comparing them via pros and cons; Atkin’s Diet: This diet is generally believed to be the induction phase of the ketogenic diet. It is usually perceived as low carb, high energy and high fat diet. This diet is usually adapted once sufficient amount of weight has been lost via keto diet plan. This diet plan is believed to not bring back the lost weight and keep the body in an equilibrium. However there are always two sides of a coin similarly, this diet plan has some pros and cons. Some of these are as follow; Pros: Better blood lipid levels: Following this diet has showed Continue reading >>