atkins vs keto diet

Atkins vs Keto Diet – What Interminent Fasting is Better for You!

If you are looking for weight loss or burn fat, you must have heard of intermittent fasting, And many people have seen great results by following this way of fasting.

Schedule your mealtime and Switching from Fasting to eating for few hours in a day or period of time known as ‘Intermittent Fasting’.

Unlike other ways of fasting in another way of fasting, you focus on not eating, but in this way of fasting, you focus on eating for a few hours in a day.

A study shows, Eating one meal a day for several days or having meals for certain hours in a day really helps people to lose and burn their body fat.

Intermittent fasting aims to burn fat by starting the fat-burning process within the body called ‘Ketosis’.

What Ketosis is?  Ketosis is a stage and process of the body when the body doesn’t get enough amount of carbohydrates in the diet for regular daily activity. then it starts to burn fat into ketones and start making body energy from these ketones molecules.

On Average human body takes 2-4 days to start the process of ketosis when someone intakes less than 50 grams of carbohydrates each day. However, It may vary depending on a person’s age, metabolism, physical activity.

There are many diet plans to bring the body into the ketosis process for fat burning for weight loss and other health benefits but in this, we are going to two different diet plans i.e. Atkins and Keto Diet Plan.

We will discuss what are both diet plans, what are their benefits, and all other comparisons in both Keto vs Atkins Diet.

Keto and Atkins Diets – What are they!

Both diets focus on limiting the carbs in order to burn fat for weight loss. Foods are excluded in both that are rich in carbohydrates such as grains, sugar, bread, and much more…

Keto focus also on intaking more healthful fats than the Atkins diet. Whereas in Atkin Diet, focus on beginning on cutting the carbs and then slowly intaking more crabs after few days. It helps the person to have more variety of food than the keto diet.

Keto Diet

A person has to cut the carbs and focusing on the intake of more healthy fat for starting the ketosis process, below is the proportion for the nutrients you must follow in your diet.

  • 70–80% fat
  • 20–25% protein
  • 5–10% carbohydrates

In Keto Diet, you’ll need to cut the crabs,  with a moderate amount of protein and a high intake of healthy fat so your body starts Ketosis Process.

In this process, the body will burn the fat to get the energy. Keto is one of the most popular diet plans to burn fat and weight loss. In Keto Diet, Grains, Legumes, Sugar, Bread, Most Fruits are excluded.

That’s why there is no much option to have while following the keto diet plan but don’t you worry we have few posts regarding low carb, keto diet recipes, You might like to check if you are planning to follow the keto diet.

10 Instant Pot Cabbage Soup Recipes for Weight Watchers (ZERO Points)

15 Low Carb Chicken Salad Recipes You Must Try!

20 Keto Family Recipes that Everyone would Love Even Your Kids Too

Atkins Diet

Atkin Diet Plan is similar to Keto Diet, Low Carbs, Moderate Protein, and High Protein. Unlike the Keto diet, Atkins is further divided into four different phases.

In the first stage, a Person must not intake more than 25 grams of Crabs, but moving forward on each phase there is less restriction on Carbs in the Atkins diet.

Each Phase of Atkins is described below…

  • Phase 1 – In this Phase person should not have more than 20–25 grams of carbohydrates per day. Stay in this phase until you are 15 pounds from Ideal Body Weight.
  • Phase 2 – People should not eat more than 25–50 grams of carbs each day during the second phase.
  • Phase 3 – This Phase at least goes on for 1 month, Person has to maintain carb intake up to 80 grams per day until they meet their body weight goal.
  • Phase 4 – Least restrictive phase of Atkins diet allowing you to intake up to 80–100 grams of carbs per day.

Keto VS Atkins Diet Plan


If we compare both then the Keto diet is more restrictive than the Atkin Diet Plan.

In Keto, it restricts Carbs and Protein, and a vast part of the energy comes from the Fat only. On the other hand, Atkins also restricts Crabs but after 2nd phase, it becomes more relaxing and allows you to intake carbs and protein, and that means you can have more variety of food as well.


Both Diet Plans Focusing on initiating Ketosis, but Keto focusing on the Continous Ketosis process.

Whereas Atkins Diet Plan is focusing on ketosis for the first two phases then a person starts to eat more carbs and protein in phase 3 or 4 for his body energy.

Natural Foods

Both Diet Plans are focusing more on natural foods and avoiding all kinds of processed foods and all we know is a good habit as processed food is linked with diabetes, cardiovascular disease, obesity, and many other diseases.

Weight Loss

Atkins and Keto both diet plans are emphasis more on carb-cutting, and the majority of people follow these diets to achieve their body weight goal.

Low carb can show great results than low-fat diet plan for short term, but in long term both have the same effect.

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