Keto, Paleo, Banting, Atkins, Lchf! What’s The Difference?
Banting, LCHF, Paleo, Atkins, and Ketogenic diets, they’re all the same right?, well not quite. Before you even consider giving up your beloved carbohydrates you should have an understanding of what each diet comprise. The basis of these diets is the limitation of carbohydrates, a higher proportion of fat, moderate proteins but most importantly the elimination of sugar, processed foods, grains and legumes. A number of recent studies shows that low carbohydrate diets makes it easier to lose weight and control blood sugar. The first thing you will notice is the higher fat proportion, and before you are hyperventilating you need to understand a very basic fact in Nutrition. The human body is created in such a wonderful way that it could utilize energy from both fats or carbohydrates. By limiting your carbohydrates your body will adapt to use fat as the main source for energy. Remember, this a low carb diet not a NO CARB diet, unless you only eat meat in its natural state and butter you will still consume small amounts of carbs. Yes, lettuce have carbs too, so does bacon and ham due to a sugar and salt solution used in the process to cure the meats. Eggs also contain trace amounts of carbohydrates ( 0.6g per egg) so does dairy products due to the lactose present. The same logic goes for your fat intake on a low carb high fat diet. If you limit your carbohydrate intake you cannot expect your body to function properly without supplying enough fat for energy, unless you are comfortable chewing off your own arm out of hunger. Let’s start with Banting? Banting is a more familiar word for South Africans introduced to us by Prof. Tim Noakes and made popular through his best seller The Real meal Revolution. The LCHF(Low Carb high fat) diet consist of the theory of what early hu Continue reading >>
Keto Vs Atkins Diet
The Keto vs Atkins debate has been raging for years with neither able to establish a clear advantage in the eyes of the public. Both have their passionate advocates and equally ardent detractors so trying to find a definitive answer to which is better can be challenging. Much of the confusion regarding which low carb diet is better centered on the fact that there is a significant amount of overlap between the two diets. But while the overlay is real there are genuine differences as well. Below we’re going to take a close look at both the similarities and the differences between the diets. First a brief overview of each. The Atkins Diet is often called the "Atkins ketosis diet", which you eat as much fat and protein as possible while avoiding foods that are high in carbs. This process has been known to work for many people along with medical proof from proven professionals. The Atkins diet has been highly popularized and it consists of 4 different phases: The Keto diet (read about it in-depth here) was developed nearly a century ago. Like the Atkins diet that came after it (and borrowed from it) this diet relies on drastically reducing carbohydrate intake and entering ketosis where the body is burning fat for energy. There are several accepted variations of the diet: The following table presents a side by side comparison of known issues with the 2 diets so you can better understand the important ways in which they differ. Possible Issue Atkins Keto Carbohydrate Levels With Atkins this changes from phase to phase, starting with drastic reductions followed by gradual re-introduction. Fixed level: Approximately 10% of average consumption. Carbohydrate Monitoring Method Net carbohydrates Total carbohydrates Protein Intake Three 4 to 6 ounce servings of protein daily. Appro 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 >>
Atkins Vs Keto: Here's The Truth About Keto And Atkins
I'm going to be honest here. If you do a Google Trends search that compares the Keto Diet to Atkins, the Keto Diet is kicking Atkins' butt. In fact, the Atkins Diet itself has been losing traction over the past year and is sinking in interest, even without the competition between Atkins and Keto followers. Part of the reason is that Atkins Nutritionals, Inc. (the ANA) has been trying to improve the Old-School Atkins way of eating over the past few years by moving toward a more socially accepted low-glycemic diet, limiting the protein allowed on Atkins 20, and bringing in a higher-carb Atkins 40 to attract younger adults -- none of which works as well as the original, individualized low-carb diet does. With two out of every three Americans either overweight or obese today, reaching out to Millennials with mild insulin resistance isn't working as well as the ANA had hoped. The flesh-and-blood of the Atkins Diet are the baby boomers, but the ANA seems to have forgotten that. However, the popularity of the Keto Diet has only risen over the past year. More troublesome is that the number one result in Google search results for "Atkins vs Keto" is telling readers that the Atkins Diet fell out of popularity because: "people were getting sick, gaining weight over the long term, or increasing their blood lipid profile." Other claims included "heavy encouragement" to eat whatever you wanted whenever you wanted, as long as it was low in carbs, which has never been a part of the Atkins Diet. Supposedly, this low-carb free-for-all led to massive overeating, causing severe health problems, but in all of the decades that I have been involved in the low-carb movement, I have never seen that happen to anyone eating Atkins. The drop in popularity is more likely a result of the confusion t Continue reading >>
Can Someone Please Tell Me The Difference Between Keto And Atkins?
I recently tried the keto diet in the name of research, and pretty much all I talked about over the course of the week was keto. And more specifically, everything I couldn't eat. While my increased banter on all things low-carb probably made me a bit of a buzzkill, it actually led to an influx of keto-related questions from family, friends and colleagues. And there was one question I was asked more than any other: is there a difference between keto and Atkins? Although I knew they were both fundamentally low-carb diets, I felt embarrassed to admit I didn't actually know the ins and outs of what made these two diets different (if there were, in fact, any differences at all). So feeling the need to investigate — mostly so I could correctly answer people's questions, but also out of my own curiosity — I set out to discover if there really is a difference between the two diets. Here's what I found out. They Aren't Actually the Same Thing Although both diets are by definition "ketogenic diets" (aka, low-carb diets that force the body into a state of ketosis, where it burns fat for energy), they are not exactly the same diet with two different names. The keto diet originated in 1924 and was designed by Dr. Russell Wilder initially as a non-pharmacological option for treating epilepsy. The Atkins diet came along later in the 1960s as the brainchild of Dr. Robert Coleman Atkins (where the name originates from), with the sole purpose of creating a diet that restricts carbohydrate intake to "fast-track" fat loss. Fat Burning Is the Aim of the Game For both diets, the pillar of their success centres around the purpose of lowering the body's carbohydrate (glycogen) intake so the body will utilise fat as an energy source, and start to break down (burn) fat stores. However, there Continue reading >>
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 >>
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 >>
How The Ketogenic Diet Works For Type 2 Diabetes
Special diets for type 2 diabetes often focus on weight loss, so it might seem crazy that a high-fat diet is an option. But the ketogenic (keto) diet, high in fat and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms. With the keto diet, your body converts fat, instead of sugar, into energy. The diet was created in 1924 as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes. The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin. However, the diet does come with risks, so make sure to discuss it with your doctor before making drastic dietary changes. Many people with type 2 diabetes are overweight, so a high-fat diet can seem unhelpful. The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose. A person on the keto diet gets most of their energy from fat, with very little of the diet coming from carbohydrates. The ketogenic diet doesn’t mean you should load up on saturated fats, though. Heart-healthy fats are the key to sustaining overall health. Some healthy foods that are commonly eaten in the ketogenic diet include: eggs fish such as salmon cottage cheese avocado olives and olive oil nuts and nut butters seeds The ketogenic diet has the potential to decrease blood glucose levels. Managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to fat, some people experience reduced blood sugar. The Atkins diet is one of the most famous low-carb, high-p 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 >>
Bulletproof Vs. Paleo Vs. Low-carb And Ketogenic Diets: What’s The Difference?
I was in my 20s when I started suffering from severe fatigue and cognitive dysfunction. I was 300 pounds, sick constantly, and almost had to drop out of grad school because I couldn’t concentrate. Back then, I thought my inability to think clearly and perform at high levels was some sort of moral failing. I would beat myself up. I would work harder and stay up later, trying to catch up with my peers. I tried every diet imaginable, including raw vegan and years of falling off the low-fat bandwagon. I hit the treadmill for hours every day. Nothing worked. So I took matters into my own hands. The Bulletproof Diet was born after a decade of working with some of the world’s top health and nutrition researchers. Over a span of about 15 years, I devoured thousands of research papers and books on human nutrition. I used my body as a testing ground to determine what worked best for my biology. The result is a diet that has helped thousands of people lose fat and gain the energy and clarity they thought they’d lost forever. So, what differentiates the Bulletproof Diet from other low-carb diets? Read on to find out. For an in-depth plan on how to boost energy and increase brain function in just two weeks, get your copy of Head Strong. Bulletproof vs. Paleo: The Big Picture If you were to map out the most popular diets, you’d see a vast spectrum of practices and plans ranging from low-fat vegan to high-fat, low-carb (HFLC). This deliciously fatty end of the spectrum is where the Bulletproof Diet and the Primal, Paleo, and Atkins diets would lie. The Paleo diet eliminates processed foods and focuses on what our paleolithic ancestors ate – mostly meat, plants, nuts, and seeds. The Bulletproof Diet is similar but designed to maximize your willpower by reducing cravings and m Continue reading >>
Ask The Nutrition Tactician: What's The Difference Between Low-carb And Keto?
The words "low-carb" and "keto" get thrown around a lot. Are they the same thing? At first glance, it may appear that if you eat one less cup of rice, you can transition from a low-carbohydrate diet to a ketogenic diet. After all, both nutritional strategies place an emphasis on reducing carbohydrates, and both are often followed for their fat-loss potential. Pretty much the same thing, right? Not so fast, ketobro. Although both diets are considered low-carb compared to the standard Western diet—you know, the one made up mostly of processed carbs and mystery ingredients—the similarities stop there, both in philosophy and execution. Here's what you need to know about low-carb and ketogenic diets so you can make an informed choice! The Low-Carbohydrate Diet Defined A low-carbohydrate diet is a pretty vague description in and of itself. After all, "low" is a relative term. But in the most effective versions of this approach, the priority is being more selective about your carbs and where they come from. In many cases, you can still eat fruit, vegetables, and beans, while eliminating or cutting back on grains, baked goods, and processed sugars. This shift from carb-dense sources to low-density ones naturally reduces the daily amount of carbs you take in. However, a low-carbohydrate diet lacks specific classifications of what "low" means, and often neglects protein and fat recommendations. Technically, if you're used to eating 300 grams of carbohydrates per day, and drop to 200 per day, you're following a lower-carbohydrate diet. If you don't replace those lost calories, you'll probably lose some weight, but it may have been the lower calories that caused it, not the lower carbs. Conversely, if you replace those missing calories with either more fat or more protein, you Continue reading >>
Just Like Atkins’ . . . Only Better
This question comes up with some regularity: Is the Wheat Belly lifestyle like the Atkins’ diet? Is Wheat Belly just another name for a low-carb diet? There are indeed some important areas of overlap. The Wheat Belly lifestyle, for instance, adheres to the concept that carbohydrates, not fats, are responsible for destructive health effects and weight gain. We also need to give Dr. Robert Atkins and his low-carb predecessors great credit for voicing their opinions during an age when low-carb was an heretical, against-the-mainstream concept, given the antics of Dr. Ancel Keys, Dr. Henry Blackburn, the US Department of Health and Human Services and others. Atkins, low-carb, and Wheat Belly all concur: carbs raise blood sugar, generate resistance to insulin, add to metabolic syndrome/type 2 diabetes, and add substantially to risk for heart disease, cancer, and dementia. Cutting dietary fat is unfounded, destructive, and wrong. No differences here. But we have the advantage of several decades of new information since Dr. Atkins’s book was first published in 1972, including exposure of the workings of agribusiness and geneticists and the evolving science behind issues such as bowel flora and endocrine disruption, none of which was known or fully appreciated until recently. So Wheat Belly takes the basic Atkins/low-carb arguments several steps further. These are not small steps, but crucial steps that can make the difference between having an autoimmune disease or not having an autoimmune disease, having fibromyalgia or not having fibromyalgia, being infertile or suffering multiple miscarriages or not being infertile and not having multiple miscarriages—big differences. Among the concepts that are unique to Wheat Belly but never articulated by Dr. Atkins or the low-carb Continue reading >>
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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 Battle Of The Keto: Modified Atkins Vs. Standard Keto
The ketogenic diet has indeed gone a long way from being a prescription diet for epileptic patients. Now, weight loss dieters, bodybuilders, and athletes use keto diet to enhance their performance further and decrease carbohydrates on their food. But not everyone prefers the strictness of the ketogenic diet. After all, who wouldn’t love to have bagels or pasta alfredo for lunch? Thus, some prefer adopting the modified Atkins diet, a type of keto that is more liberal than the standard. Maybe you are one of the people who would like to try the keto diet, but don’t know where and how to start. Or perhaps you want to explore the options you have in maximizing fats as your primary energy source. Either way, we hope that this would help you decide which type of keto diet would work best for your current situation. For this article, we would compare the Modified Atkins diet (MAD) and the Standard Ketogenic Diet (SKD). Similarities Naturally, both MAD and SKD emphasizes high fat intake and ketosis as a way to provide energy to the body. And because not one food group can give all the nutrients you need, vitamin and mineral supplementation is necessary when doing either of the two diets. Differences based on the criteria The fat ratio Calories from SKD are divided into 70-80% for fat, 20-25% for protein, and 5-10% for carbohydrates. Some opt the more restrictive route, with little to no carbohydrates to ensure ketosis. On the other hand, MAD has none of these percentages, only ratio, which means 1 fat: 1 protein-carbohydrates. This would require some computing. To put things simply, carbohydrates in MAD ranges to only about 20-50 grams per day. The preparation For ketosis to start, SKD requires the individual to undergo a fasting period that could last from 3-10 days. This i Continue reading >>