Keto Vs Atkins Diet Are They The Same?

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Keto vs Atkins diet are they the same?  They both are low-carb diets.

They both benefit weight loss, diabetes management, and heart health.

The main difference between the two diets is that Atkins gradually adds carbs back into your diet.

While carb remains low in the Keto diet, remaining in ketosis and burning ketones for energy. 

So both have a reduction in high carb foods, like sugars, fruit juices, white rice, breads, legumes, and potatoes.

This article takes a look at both so you can compare to see which would be right for you.

The Atkins Diet:

The Atkins Diet has been around since the 1960s.  It’s a low carb, moderate protein, high-fat diet.

The Diet has four phases for weight loss and maintenance.

Phases are based on your daily net carb which is total carbs minus fiber content.

You can start at any of the first three depending on your weight loss goal.

The four phases are Ph1 Induction, Ph2 balancing, Ph3 Pre-maintenance, and Ph4 Lifetime maintenance are all explained in detail in a previous article,” Is the Atkins Diet Superior to other diets?”

As you get close to your goal weight and migrate through the phases your daily carbs allowance increases, allowing you to add a variety of satisfying foods.

The purpose of the Atkins diet is to change your eating habits, to help you lose weight, and to keep it off. 

The Keto Diet:

Keto vs Atkins diet are they the same?  The keto is a low carb, moderate protein, high-fat diet plan.

The Keto diet started in the 1920s to help control seizures in children

The diet treats neurological disease and causes a reduction in seizures in children.

Keto is built on the fact that you have to take in the correct balance of macronutrients so your body has the energy it needs to function.

Macronutrients are carbohydrates, fats, and protein.

The goal is to replace carbs with fat and some protein for energy.


This is how the body enters ketosis.  Switching from burning carbs to burning fat as energy. In turn, shedding fat from the body.

In ketosis, the body runs on ketones, which are compounds formed by the liver from fat stored in the body.

Some people monitor their ketone production using blood, urine, or breath tests.

To maintain ketosis most people have to limit their total carb intake. 

There is rapid weight loss from water and fat at first, with more protein intake you have more weight loss benefits.

The diet helps you to lose the fat reserve your body has been collecting over the years.

Your body burns fat for weight loss and not store fat.

The Keto diet has been successful in guiding people to better health and slimmer waistlines very rapidly and efficiently. 


Both the Atkins diet and the keto diet are low carbs diets and have other similarities.

Phase 1 of the Atkins diet is similar to the keto diet, in that this phase puts you into ketosis as the keto diet. 

Burning fat for energy making the diets good for weight loss while boosting brain health, better mental focus, increase stamina, healthier hormones, cognition, and increase memory.

You don’t have to limit food intake or count calories you burn fat for weight loss and not store it.

Both Atkins and the keto diet require you to eliminate processed carbs which aid in weight loss.


There are certain differences between the two diets also.

The Atkins diet is a diet that allows about 30% of its calories to come from proteins.  

While the Keto diet only allows about 20% of its calories to come from proteins.

For the body to remain in ketosis with the keto diet these carb restrictions have to be adhered to strictly.

The Atkins diet is more flexible with carbohydrate intake allowing for a wider variety of foods that kick the body out of ketosis.

This is why you don’t have to monitor ketones while on the Atkins diet.

Health benefits:

Low carbs diets do offer some health benefits such as weight loss, metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. 

Weight Loss:

Low Carb diets may result in more weight loss than other diet plans.

The Atkins Diet results in great weight loss over a six-month period, with the bulk of weight the first two weeks consisting mainly of water weight.

But you continue to lose weight in Phase 2 and 3 as long as you don’t eat more carbs than your body can tolerate.

The main reason for weight loss on the Atkins diet is lower calorie intake from eating fewer carbohydrates.

Ketogenic diet help with weight loss by maintaining ketosis, which renders us with a decreased appetite lessening constant hunger.

Also, the keto diet switches the body from burning carbohydrates for energy to burning fat for energy.

Blood sugar control:

Low-carb diets can improve blood sugar control.

Atkins diets have been shown to help reduce glucose in the blood.

By eating fewer carbohydrates insulin levels are controlled.

On a keto diet, however, insulin levels drop, which not only boosts

 your health but also boosts fat burning.

Low carbohydrate diets have been shown to decrease the need for diabetes medications and improve HgA1c levels in Type 2 diabetics.

Low carbohydrate diets have been shown to reduce triglyceride levels and increase our good cholesterol resulting in better heart health.

But there have been no major studies to show if these benefits hold up for the long term.


Low carb diets can cause nutritional deficiency which can cause health problems like constipation, diarrhea and nausea.

The Atkins diet acknowledges that drastically cutting carbohydrates in the early phase can cause such ill effects as:

  • Headache
  • Dizziness
  • Weakness
  • Fatigue
  • Constipation

Very low carb diets restrict carbohydrates so much they can result in nutritional deficiencies or insufficient fiber.

The Atkins diet has changed over time. 

To help prevent health problems recommend taking small amounts of salt and vitamin supplements to balance out.

Ketogenic: can cause the Keto Flu.

You suffer cravings for carbohydrates resulting in dizziness, H/A, and irritability.  As a consequence, of depletion of electrolytes.

You do produce a lot of ketones, which have to be monitored closely secondary for people who have diabetes type 1 where too many ketones in the blood are not good.

Ketone production in more depth in a previous article.“Is The Ketogenic Det Good For Weight Loss.”

You can result in low protein, extra fat in the liver, kidney stones, and micronutrient deficiency.

Keto vs Atkins diet are they the same:

Neither of these low-carb diets is suitable for everyone,  for example, the Atkins diet recommends you consult your doctor before starting the diet if you take diuretics, insulin, or oral diabetic medications.

In addition, people with severe kidney disease should not follow the diet.

The weight loss phase of the diet is not recommended for pregnant or breastfeeding women. 

Best and Worst Foods for low carb diets:

FOODS TO EMPHASIZE:                        Foods To Minimize

Fiber-Rich Nutrient Dense Vegetable     High Starch Vegetable

  • Zucchini                                                 Potatoes                            
  • Broccoli                                                 Corn
  • Salad Greens
  • Asparagus                                         Higher Sugar Fruits
  • Spaghetti Squash 
  • String bean                                Mango  



Lower Sugar Fruits                                       Pineapple

  • Berries                                             
  • Melons                                               Sweets   
  • Cherries                                                  Cakes
  • Apples                                                     Donuts
  • Grapefruits                                              Candy
  • Oranges                                                  Soda

Complex Carbohydrates                         Simple Carbohydrates

  • Whole  Grains                                         Processed/Refined                   
  • Legumes                                                 Grains
  • Nuts                                                         Pasta
  • Seeds                                                      White Bread

Which is better?:

Keto vs Atkins diets are they the same.

Both Atkins and keto have benefits and downsides.

The ketogenic is very restrictive and may be difficult to stick to.

Limiting your protein intake to 20% of calories while maintaining a low carbohydrate and high fat intake will be challenging.

Monitoring ketone levels may be challenging and costly.

Keto diet provide insufficient vitamins and minerals over time; this could lead to nutrient deficiencies.

Long term health risks are not known.

Is one more restrictive than the other?:

Atkins on the other hand, is less restrictive than keto.

Fat, proteins, and carbohydrates are all necessary for weight management and your health.

Fat helps to absorb fat soluble vitamins like Vitamin A, D, E, and K.

Atkins limits carbs instead of omitting them.

The goal is to train the body to burn fat by cutting back on sugar and other refined carbohydrates.

It’s important to focus on choosing healthy foods that keep the body healthy and safe.


Keto vs Atkins diet are they the same?

Low carbohydrate diets can be beneficial.

You are just changing the types of carbohydrates that you eat.

You are swapping sugar and processed foods-empty carbs that mess with your blood sugar and energy levels – for fiber-rich vegetables and whole grains.

Keto Vs Atkins:

Atkins and keto are both low-carb diets that may benefit weight loss.

By combining healthy fats and fiber-rich vegetables and protein keep you satisfied.

Plus digesting and metabolizing protein burns twice the calories than when you eat carbohydrates.

The Akins way satisfies the body, creating greater energy, higher metabolism, and less stored fat.

Is control the answer?:

Controlling the things that the human body turns into sugar is the single biggest factor in eating correctly.

When there is too much sugar in the bloodstream, your body stores it as fat.  

Some people may choose the more restrictive keto diet.

While others may opt for the Atkins where you gradually increase your carbohydrate intake.

They both are low carbohydrate diets that benefit weight loss 

Books from Amazon you might be interested in to help you along your low carb weight loss journey.

Keto Diet                              Atkins Diet

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