Atkins vs Ketogenic Diet: Difference and Comparison

Carbohydrates have gained quite a controversial reputation in today’s time. While some people choose to obliterate it as much as possible, others choose to maintain moderate macronutrient levels in their diet.

In the midst of this, Atkins and ketogenic diets are those that aim at low-carb intake. However, they are not entirely the same thing.

Key Takeaways

1. The Atkins diet focuses on high protein intake and gradually increases carbohydrate consumption, while the ketogenic diet maintains low carbohydrate levels for sustained ketosis.
2. The Atkins diet follows four distinct phases, whereas the ketogenic diet does not have specific stages.
3. The ketogenic diet may provide more significant weight loss and health benefits than the Atkins diet due to consistent low-carb intake.

The Atkins vs Ketogenic Diets

The difference between the Atkins and ketogenic diets is that in the Atkins diet, the carbohydrate intake of the person is increased in gradual phases to leave behind ketosis, whereas, in a ketogenic diet, the carbohydrate intake is always low, as the objective is to keep the person’s body in ketosis.   

The Atkins diet focuses on gaining 30% of calories from protein-rich food. While doing so, the carbohydrate intake is increased gradually. Due to this, the person can leave the state of ketosis.

This is a situation in which the body does not have enough energy due to a lack of carbs. This diet is very popular as various foods can be incorporated into meals.

Meanwhile, a ketogenic diet focuses on gaining only 20% of calories from protein-rich food. While doing so, the carbohydrate intake is always low.

This keeps the person in a state of ketosis. For this reason, there are a lot of restrictions when it comes to food variety in meals.

Comparison Table

Parameters of Comparison	The Atkins Diet	Ketogenic Diet
Carbohydrate	It increases the carb intake gradually while maintaining an overall low level.	It always maintains a low-carbohydrate intake level.
Protein	It focuses on gaining 30% of calories from protein-rich food.	It focuses on gaining only 20% of calories from protein-rich food.
Ketosis	It does not keep the body in ketosis.	It keeps the body in ketosis.
Food Variety	It does not have many restrictions for food variety.	It has a lot of restrictions for food variety.
Risks	It is supposedly not as risky in the long term.	Its long-term risks are unknown.

What is the Atkins Diet?

Robert Atkins developed the Atkins diet in the 70s. Many called it a fad diet that would lose relevance with time.

However, it rose to popularity in 2000 and is still followed by many people. The diet has a low-carb, moderate protein approach.

Carbohydrate levels are increased at a gradual pace. However, 30% of calories are always gained from protein.

It also requires having a high fat intake.

The idea behind the diet is that the body can lose weight without being in ketosis. It has a metabolic advantage since burning fat rather than carbs allows a person to expend more calories.

This idea spread like wildfire as it allowed people to lose weight without feeling tired and out of energy the entire time.

However, all these claims were debunked in ‘Lancet’. This was a review study of the diet, which called it simple, monotonous, and nonsensical.

However, many still followed it. An analysis conducted by Forbes even found that the Atkins sample menu was among the top 5 expensive plans in the world.

In 2004, a lawsuit was filed against Robert Atkin’s company. However, it was dismissed since Robert claimed the plan was only ‘advice and ideas.’

What is Ketogenic Diet?

Unlike the former, a ketogenic diet is proven to be effective. This, too, is a low-carb diet.

However, it does not increase the carbs levels at all and requires the body to be in ketosis. While doing so, 20% of the calories in the diet must come from proteins.

The diet must have high levels of fat as well.

The ketogenic diet was first devised in the 1920s. However, it failed to become popular at that time.

Despite this, it was found that this diet may be helpful in cancer treatment, epilepsy, Alzheimer’s disease, Parkinson’s disease, autism, and even sleeping disorders.

However, the diet often scares people due to its restrictions. There are not a lot of foods that fall under the category of being suitable for ketosis.

Therefore, there are a lot of restrictions on the sources from which the person must derive nutrients. Another limitation is that people often feel persistently tired due to being in a state of ketosis.

Regardless, unlike the Atkins diet, this diet is proven effective. Even though long-term risks are still unknown, it is followed by many people worldwide.

Several organizations hand out diet plans and even cook meals for the same.

Main Differences Between the Atkins Diet and Ketogenic Diet

1. The Atkins diet gradually increases carb intake while maintaining an overall low level whereas the ketogenic diet always maintains a low-carbohydrate intake level.
2. The Atkins diet focuses on gaining 30% of calories from protein-rich food, whereas the ketogenic diet focuses on gaining only 20% of calories from protein-rich food.
3. The Atkins diet does not keep the body in ketosis whereas the ketogenic diet keeps the body in ketosis.
4. The Atkins diet does not have many restrictions for food variety whereas the ketogenic diet has a lot of restrictions for food variety.
5. The Atkins diet is supposedly not as risky in the long term whereas the long-term risks of the ketogenic diet are unknown.

References

1. https://link.springer.com/article/10.1007/s13760-019-01225-0
2. https://onlinelibrary.wiley.com/doi/abs/10.1038/oby.2007.516