Keto Diet Vs Atkins Diet: Key Differences And Similarities
Image Credit: Unsplash

If you look for an efficient weight loss diet plan, the terms 'keto' and 'Atkins' will definitely appear in the search results. Both have a well-deserved reputation for being weight-loss-friendly and beneficial to general health. Both diets emphasise minimal carbohydrate intake and, as a result, reduce insulin levels. Despite their similarity, there is more to it. Continue reading to find out where you stand on the 'ketogenic diet versus Atkins' debate.


There is no reason to deny our bodies essential nutrients and vitamins to the point of hunger. You can be full and satisfied while losing weight. This is the first thing you should know about the Atkins diet. It comes in two varieties: Atkins 20 and Atkins 40. The former is the original and works well if you want to lose more than 40 pounds, but the latter is less stringent and works well if you only want to drop 40 pounds.

There is a backstory to everything. So, here's the deal: the Atkins Diet was created by a doctor. Dr Robert Coleman Atkins released a book in the 1960s explaining how low-carb eating can be more effective than any low-fat diet. The book received widespread appreciation and will be studied for many years to come.

Both Atkins diet plans begin with a moderate carb consumption (20 grams in the case of the '20' plan and 40 grams in the Atkins 40 plan), which you can gradually increase. When you start consuming fewer carbs, your insulin levels drop and your body begins to use fat for fuel instead of sugar. This leaves less capacity for fat storage, thus you lose weight much faster.

Atkins 40

It is comparable to the '20' plan in certain ways. The original diet, on the other hand, gradually adds more diverse carbs, making it more adaptable. In the modified version, you can eat all healthy carbs from the start while raising your carb serving size. You begin by consuming 40 grams of net carbohydrates per day. When you're only 10 pounds away from your goal, you can add 10 grams per week. However, keep in mind that the overall carbohydrate intake should never exceed 100 grams.


Unlike the Atkins diet, the keto (or ketogenic) diet allows for very few carbs as long as you stick to it. In a nutshell, it is a high-fat/low-carb diet with ample protein in between. One of the keto diet's goals is to increase metabolism. This makes it easier for your body to switch from sugar to fat burning. As a result, you lose weight faster.

The ketogenic diet was first proposed in the 1920s as a treatment for paediatric epilepsy. A low-carb diet, it was discovered at the time, promotes ketosis, a metabolic condition in which the body consumes fat at an exceptionally high rate.

Carbohydrates provide 5-10% of your energy, proteins provide 20-30%, and fats provide the remaining 65-80%. When you follow a low-carb diet, your body does not receive enough sugar to fuel itself. When our bodies do not have enough sugar to convert into energy, it turns into fat. The fat is subsequently converted by your liver into ketones, a type of acid that your body uses for fuel. Ketones are thought to be a more environmentally friendly energy source than carbohydrates. Ketosis also signifies a lower risk of heart disease and better brain function.

Differences Between Keto And Atkins

It may appear that the keto diet is the same as the Atkins diet. However, take a closer look:

  1. Though both diets emphasise weight loss, keto is more aggressive than Atkins and produces faster results. All because you eat the same quantity of carbs throughout the keto diet. Meanwhile, Atkins reserves more for later.
  2. You don't cut out fat or protein in either diet. However, the majority of your calories in keto come from fat. Meanwhile, on the Atkins diet, you add equal parts protein and fat.
  3. If you follow a keto diet, your body will eventually run on ketones and fat. Your body can enter nutritional ketosis while on the Atkins diet, but only during the first phase. If you don't want this to happen, simply consume more protein.

Similarities Between Keto And Atkins

  1. Both lower blood sugar levels and use fat as fuel.
  2. Keep your carbohydrate consumption to a minimum.
  3. The primary purpose of both diets is to assist you in losing weight and keeping it off.
  4. You continue to consume enough protein and fat to keep your body satiated.
  5. You are not permitted to consume processed or refined meals.