Keto Diet vs Atkins Diet (Part 2 of 3)
With all the diets on the market these days, choosing one can often feel overwhelming. Will it provide the results you want? Is it sustainable long term? Some diets may not fit your lifestyle and might even derail you from your goals! This blog post is the second in a three-part series, focusing on two diets that have similarities. These diets primarily focus on specific ratios of macronutrients: Protein, Carbohydrates and Fat.
The Keto Diet and The Atkins Diet
What is it?
The Keto (Ketogenic) Diet is a very low carb, high fat diet. This was originally created by Dr. Russell Wilder in the early 1920’s for the sole purpose of treating epilepsy (seizure disorder). It’s also referred to as the classic keto diet. In recent years, a modified keto diet has become a popular method for rapid weight-loss.
The Atkins Diet was developed by Robert C. Atkins in the early 1970’s, primarily used for weight-loss. It was originally high protein, high fat and very low in carbohydrates. In recent years, updated versions of the Atkins diet focus on “net carb” allowances, but it remains a low carbohydrate diet. If you like math and enjoy some thrilling bedtime reading, Atkins has a 31 page document on how to calculate net carbs! Here’s the calculation:
Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)
The table below shows how these diets compare to the Standard American Diet (SAD). You can see that the SAD has a higher percentage of calories coming from carbohydrates, where as the other diets limit the amount of carbohydrate calories:
Can it help with weight loss?
Initially, yes they can help with weight loss. Eating a high fat, high protein diet helps you to feel full for longer periods of time, leading to smaller portion sizes and eating less calories overall. In the beginning stages of a very low carbohydrate diet, the body loses a lot of fluid, resulting in rapid weight loss. Seeing 5-10lbs of weight loss within 1-2 weeks can be very exciting and motivating for people. While you are seeing this fluid loss occur, your body starts to shift its energy source from glucose to ketones. This process is described in Part 1 of this blog series. When your body is consistently deprived of carbohydrates, also known as ketosis, the body is utilizing stored body fat for energy, resulting in further weight loss.
Is this a right fit for you?
Following a high fat, high protein, very low carb diet can result in dangerous side effects if you don’t have the right guidance. Although research has shown benefits with this type of diet for obesity, epilepsy and type 2 diabetes, it is important to talk to your medical provider before starting it.
A very low carb diet is challenging since it restricts your intake of fruit, whole grains, potatoes, beans and peas. This can lead to missing out on essential nutrients your body needs, resulting in more harm than good. Some people don’t do well with restriction, which can lead to overeating or even binging. Some negative side effects include nausea, dizziness, constipation, headaches, fatigue, and bad breath.
Bringing it all together…
Although very low carb diets can result in rapid weight loss, remember that it is initially water weight! Studies lasting longer than two years are very limited and the long term health impact isn’t clear. Most people aren’t able to follow this type of diet for very long due to it being very restrictive. If you decide to move forward and want to start a very low carb diet, send me an email so that I can help support you in the process. For example, helping you navigate social events and dining out.