Ketosis diet and Atkins diet are low-carb diets. Hence, they are not for people with a sweet tooth (like me) as they require a drastic reduction of sweets, pieces of bread, grains, fruits, and other high-carb foods. But is the ketosis diet the same as the Atkins diet?
In this post, let’s look at the similarities of these two diets and their differences. Comparing these two diets will help you choose which one is a better fit.
Is Ketosis Diet the Same as the Atkins Diet?
First, let’s talk about the Atkins Diet.
Read: Is OMAD Better Than Keto?
Atkins as a Low-Carb Diet
It’s one of the most popular diets around the world. This diet requires you to consume high-fat, moderate-protein, and low-carb food.
Atkin’s diet has different phases. The first phase lets you eat between 20 and 25 grams of carbs each day. You can eat such an amount until you are 7 kilograms closer to your goal weight.
In phase 2, you can up your net carbs. You can eat between 25 and 50 grams of carbs. When you reach 10 pounds from your ideal or goal weight, you can proceed to phase 3.
Phase 3 raises your carb intake. You can consume between 50 and 80 grams of carbs until you meet your goal weight.
When you maintain your goal weight for one month, you can transition to phase 4.
Here, the carb intake is between 80 and 100 grams of carbs each day. You can eat this amount for weight maintenance.
Even in phase 4, the carb intake is still fewer than the carbs that most people normally eat.
Typically, people eat around 250 grams of carbs each day if they consume 2,000 calories per day.
Now, let’s talk about the ketosis diet.
Keto and Its Very-Low-Carb Requirements
If the Atkins diet is a low-carb diet, the Ketosis diet is a very low-carb diet. You can eat moderate protein and high fat.
Its goal is to put your body into ketosis. In this metabolic state, your body uses fat, instead of sugar as fuel.
While in ketosis state, your body is running on ketones. They are formed when fats in food or stored fat are broken down.
But you can only achieve that state if you limit your carb intake to 20 grams per day. You can go higher than 20 but it has to be fewer than 50 grams.
You can test your body’s keto production through a breath test or blood test.
In summary, both Atkins and ketosis diets are low-carb diets. They also result in weight loss as they require you to eat a fewer number of carbs by eliminating high-calorie, carb-rich options.
But how do they differ?
Main Differences Between Ketosis Diet and Atkins
The protein intake of ketosis is lower than in the Atkins diet. The former limits protein intake to 20% of calories. The latter, on the other hand, allows you to eat up to 30% of calories from protein.
Furthermore, the ketosis diet requires that you maintain your body in a ketosis state. That is, you need to limit your carb intake while you follow this program.
Atkins diet, on the other hand, lets you increase your carb intake gradually. It means that after phase 4, you are going out of ketosis.
In other words, the Atkins diet is more flexible when it comes to carb intake. Thus, it lets you eat a variety of foods.
Between Atkins and ketosis, the former is less restrictive.
However, the ketosis diet is more helpful in children and adults who are experiencing seizures. You may read this study to know more about it.
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Then again, the ketosis diet can be restrictive. In that case, it can be difficult for some to stick to it.
It’s also significantly challenging because you need to maintain a very low carb and very high fat intake.
Which is Better Keto Diet or Low-Carb Diet?
A ketosis diet restricts your carb intake. Thus, it’s still a low-carb diet. However, ketogenic is a very low-carb diet that can be helpful for some people.
Which one is better? It depends on your goal and your lifestyle.
However, if you wish to lose weight, both diets can help you achieve your ideal weight. They can result in significant weight loss in 6 months after starting the diet.
But the ketogenic diet is more ideal if you want to decrease your appetite. Keep in mind that hunger is one of the barriers to losing weight. If you cut it off, you are likely to lose weight.
Furthermore, the ketosis diet preserves muscle mass. That’s because you are losing fats and not muscles when you are in this program.
Also, a ketosis diet maintains the number of calories you burn. Other low-carb diets, like Atkins, could cause a decrease in RMR.
Controlling Your Blood Sugar
Both diets can help in controlling your blood sugar levels.
The American Diabetes Association suggested including a low-carb diet for individuals with type 2 diabetes.
With a low-carb diet, type-2 diabetics might no longer need to take diabetes medications. Their hemoglobin A1C might also improve when they start to follow it.
However, you still need to consult your physician about following a low-carb diet.
How Many Carbs Can You Eat Before You are Out of Ketosis?
To reach the state of ketosis, you need to eat fewer than 50 grams of carbs. If you go above 50 grams of carbs, then you are out of ketosis.
When you restrict yourself to under 50 grams of carbs per day, you won’t have many carb options. You can only eat vegetables and some berries.
Is the ketosis diet the same as the Atkins diet? Both diets have similarities but they also have differences. The ketosis diet is more restrictive than the Atkins diet.
However, both of them are beneficial when it comes to weight loss, heart health, and diabetes management.
Before you try one of these diets, though, make sure that you talk to your doctor. It’s especially true if you are taking synthetic medicines for diabetes.
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