What's the Difference Between the Keto Diet and the Atkins Diet?

They do seem sort of similar.

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Medium rare grilled Beef steak with herb butter on fork on dark background

Medium rare grilled Beef steak with herb butter on fork on dark background

Photo by: Lisovskaya Natalia ©(c) Lisovskaya Natalia

Lisovskaya Natalia, (c) Lisovskaya Natalia

Cutting carbs can be confusing — and while there are several similarities among the "low-carb" diets, there are actually some big differences between the ketogenic, or keto, diet and the Atkins diet.

The keto diet is a high-fat, low-carb diet in which there are so few carbohydrates consumed that the body goes into a state of ketosis and begins to burn fat for energy. This may sound like a good thing — but it can have some pretty uncomfortable side effects, and researchers are only in the beginning stages of finding out if it's a healthy plan for weight loss. However, in one well-designed study scientists did find that the keto diet can help prevent weight regain after weight loss.

The Atkins diet is generally a high-protein, low-carb diet. However, during the induction phase of the Atkins diet the fat-amount recommendations are somewhat similar to those of the keto diet. The maintenance phase of the Atkins diet has higher protein goals than keto and is much more liberal in its carbohydrate allowances. Overall, there's a larger body of research on Atkins. And reviewers of this research found that a low-carbohydrate, Atkins-like diet incorporating lower saturated fat and high protein can help with weight maintenance and lower the risk of heart disease.

Here's a rundown of some of the big differences between the keto diet and the Atkins diet.

Fat, protein and carb counts

The high-fat keto diet calls for around 110 to 170 grams of fat and 65 to 110 grams of protein per day as part of an 1,800-calorie daily diet. Carb counts are usually kept at around 20 to 30 grams; for reference, one piece of whole-wheat bread has about 22 grams of carbohydrates, and a serving of chickpeas has 20 grams.

During the induction phase of the Atkins diet, the recommendations are for around 105 to 140 grams of fat and around 110 to 155 grams of protein as part of an 1,800-calorie daily diet. In the diet's maintenance phase, the protein recommendation remains the same, but the recommended amount of fat drops to 85 to 115 grams. The recommended amount of carbs is about 20 to 45 grams during induction and 60 to 130 grams in maintenance.

Meal planning

After following these diets' recommendations for a couple of weeks, you may not feel like eating a lot. Thus, one of the reasons a high-fat diet like keto or Atkins may be effective in attaining weight goals is because it decreases appetite.

A day of eating keto could look like this:

Breakfast — 3-egg omelet with spinach, 6 green olives and 2 tablespoons ghee

Lunch — Greek meatballs made with lamb or beef topped with 1/3 cup full-fat yogurt; green salad with 1 tablespoon extra-virgin olive oil

Snack — Green smoothie with 1/2 cup coconut milk, spinach and 1 tablespoon MCT oil

Dinner — Steak fajitas with lettuce wraps and guacamole

Totals: about 120 grams fat, 75 grams protein, 27 grams carbohydrates

And a day on the maintenance phase of the Atkins diet might look like this:

Breakfast — 3-egg omelet with spinach and 1/2 cup shredded cheese

Lunch — Greek meatballs made with lamb or beef topped with 1/3 cup full-fat yogurt; green salad with 1 tablespoon extra-virgin olive oil

Snack — Pear; 1 cup low-fat Greek yogurt

Dinner — Steak fajitas with black beans, mango salsa and corn tortillas

Totals: about 110 grams fat, 115 grams protein, 107 grams carbohydrates

Anti-inflammation options

Eating anti-inflammation foods is important, because inflammation in the body has been linked to several diseases, such as diabetes, dementia, cancer and heart disease. You can stock your pantry and your fridge with foods that help fight inflammation, but because of the very low carbohydrate counts of the keto diet and the induction phase of the Atkins diet, it takes careful meal planning to make sure you eat enough of these foods. Following these very low-carb diets will have you avoiding several healthy, antioxidant-rich and anti-inflammation foods such as beans, legumes, whole grains, fermented dairy foods, and fiber-rich fruit like bananas, pears and prunes, all of which have around 20 to 40 grams of carbs per serving.

Bottom line

These very-low carb diets may be a great way to reset your plate to include more vegetables such as low-carb leafy greens and fewer bakery treats or added sugars. However, there is not yet enough research to suggest that these diets can be healthy long-term, especially since they cut out many of the anti-inflammation foods that have been shown to decrease disease risk.

Serena Ball, MS, RD is a registered dietitian nutritionist, food writer and recipe developer. She blogs at TeaspoonOfSpice.com and is the author of the best-selling The 30-Minute Mediterranean Diet Cookbook. Follow her @TspCurry on Twitter and Instagram.

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