Here’s an Easier Alternative to the Keto Diet
So many diets and so little time…to lose weight before hitting the pool!
The Ketogenic Diet and the Atkins Diet are popular eating plans that help people lose weight. But which is better for you personally?
Let’s delve into a comparison of these two diets that so many people swear by!
Keto Diet Basics
The keto diet evolved from the low-carb Atkins Diet, so they share many similarities but also have some differences.
The keto diet is pretty healthy and effective if followed for a limited period of time. The most wonderful news about the keto diet is that you don’t have to count calories!
Just abide by the percentages of carbs, fat, and protein rules… and calories don’t matter! How great would it be great to stop counting calories and not worry about them?!
Another wonderful keto feature is that you never need to feel hungry. That’s pretty amazing!SPECIAL: This Scientific Trick Can Reduce Your Belly Fat By 8.5% in Just 12 Weeks…
The proteins fill you up and there’s no deprivation. No deprivation means you can stay on the diet without listening to your empty stomach growl… while fantasizing about all the delicious foods you’d like to consume.
The keto diet equation is 5% carbohydrates and 75% healthy fats per day. Protein makes up 20% of your daily consumption.
Normally your body burns carbohydrates, but when you start eating the keto way, your body has to burn fat because there aren’t many carbs in your system. Ketosis is the metabolic state your body is in when it burns fat and creates an acid called ketones.
Foods Allowed on the Keto Diet
As you can see by the list below, there are lots of good foods you can have on the keto diet. But these are the ONLY foods you’ll be able to eat while you follow the keto plan.
You may find yourself craving other foods after a few weeks or months. Keto is meant to be temporary so you can stick to it for relatively quick weight loss… and then switch to a diet with more diversity when your tastebuds get bored.
- Dark chocolate and cocoa powder (Woo hoo!!)
- Nuts and seeds
- Veggies that grow above ground (cauliflower, broccoli, eggplant, peppers, tomatoes, asparagus, cucumbers, etc.)
- Low-carb fruit
- Coconut oil
- Olive oil
- Butter and cream
- Plain Greek yogurt and cottage cheese
- Unsweetened coffee and tea
You’ll need to muster up some courage to read this list, but you should lose weight if you can avoid these foods for 2 or 3 months. It’s temporary… and you’ll be eating lots of great proteins and feeling full.
- Chocolate bars
- High-carb fruits
The keto diet is generally not a good choice for pregnant or nursing women, or anyone with kidney disease.
Atkins Diet Basics
If the keto diet seems too strict for you… the Atkins Diet might be the one for you.
Cardiologist Robert Atkins published “Dr. Atkins’ Diet Revolution” in 1972. It’s evolved throughout the years and there are now three phases.
The strictest program is Atkins 20 (20% carbs) for people who want to lose 40 pounds or more. Atkins 40 (40% carbs) is for those whose objective is to lose under 40 pounds and allows twice the carbs. The most flexible version is Atkins 100, a maintenance plan, that offers a larger variety of foods.TRENDING: Women Who Eat These 3 Cheeses Are Losing Pounds of Stubborn Belly Fat (Research Proven)
The maintenance phase provides enough nutrients for pregnant and breastfeeding women. People with kidney disease can follow the Atkins 100 plan as well because the diet isn’t as high in protein as the keto diet or the first two phases of Atkins.
That’s an important difference between Keto and Atkins: Atkins has a plan that includes more foods, so it isn’t as restrictive. Less restrictive can mean healthier because your nutrients come from a greater variety of foods.
Also, the Atkins Diet is easier to stay on long term because many foods are allowed.
As with keto, your objective with the Atkins Diet’s objective is to keep track of the percentages of carbohydrates you ingest. You don’t need to count calories. Hurray!
Here are the four phases of Atkins:
This is the “induction” phase and is the first two weeks of the diet. This is the most challenging phase because you are only allowed 20 or less grams of carbs (half a hamburger bun, a small potato, or a handful of rice or pasta). Good luck with that.
However, you can feast on high-fat and high-protein foods with low-carb veggies like leafy greens. Thank goodness Phase 1 is only 14 days long!
Now you “balance” and slowly add more nuts, low-carb veggies, and small amounts of fruit back into your diet. That sounds better!
Variety is the key to nutrition because you absorb different vitamins from each food you eat. Also, if you only eat the same 30 foods every day for months on end… you’re going to get very bored with the food. Bored dieters cheat or completely abandon their diet.
This phase is the “fine-tuning” part, which begins as you approach your weight goal. You can add more carbs but must stop adding them when your weight loss stops.
A little trial and error, and you’ll know how many carbs you can get away with. At this point you really have a lot of foods to choose from. Now you’re talking!TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight… While You Snooze!
Isn’t that the whole point of figuring out an eating plan that works for you?! The objective is to enjoy healthy eating without gaining weight. Exercise can help as well if you want to enjoy your favorite foods but also want to be slender.
The final phase is dictated by Phase 3. It’s “maintenance,” and you need to experiment to determine how many healthy carbs you can eat without gaining weight. Some people are able to stay on maintenance forever.
What to Eat on the Atkins Diet
Eat These Foods to Your Heart’s Content on the Atkins Diet
- Meat including beef, pork, lamb, chicken, bacon, etc.
- Fatty fish and seafood like salmon, trout, sardines, and others
- Eggs – the healthiest are omega-3 enriched or pastured
- Low-carb vegetables such as spinach, kale, broccoli, and asparagus
- Full-fat dairy including butter, cheese, cream, full-fat yogurt
- Nuts and seeds like almonds, macadamia nuts, walnuts, sunflower seeds, etc.
- Healthy fats including extra virgin olive oil, coconut oil, avocados, and avocado oil
Amazingly, eating healthy fats at each meal will ensure weight loss. That’s a really great deal!
The Atkins Do Not Eat List—High-Carb Foods
- Sugar, the hardest substance to say farewell to, includes soda, fruit juices, candy, ice cream, cake, and anything else that your sweet tooth craves
- Grains like rice, rye, spelt, wheat, and barley
- Vegetable oils such as soybean, corn, cottonseed, and canola oil
- Anything that says “diet” on its label has unhealthy artificial sugar products, and foods labeled “low fat” are full of sugar to enhance the flavor lost by decreasing the fat content. Run, do not walk, away when you see “diet” or “low fat” labels!
- Trans-fats can be identified by the word “hydrogenated” in the ingredients list. They are processed, which makes them unhealthy.
- High-carb vegetables like carrots, turnips, and others are not allowed until week 3.
- High-carb fruits also are forbidden only during the first two weeks. You’ll need to wait a bit until you can eat bananas, grapes, apples, oranges, and pears, but you’ll be able to.
- No starches like potatoes and sweet potatoes are allowed during the induction weeks.
- Legumes such as beans, chickpeas, and lentils are very healthy… so it’s fortunate that you can eat them once you complete the induction phase.
Here are some filling and tasty Atkins-approved snacks that you can enjoy in between meals.
- Leftovers of any Atkins-approved foods listed above
- A hard-boiled egg (or 2)
- A serving of cheese
- Some meat
- A handful of nuts
- Greek yogurt
- Berries and whipped cream
- Baby carrots (not too many during the induction phase)
- Fruits (once you reach the third week)
- Water, your body’s favorite hydrator
- Coffee, good news for caffeine addicts and people who want to be fully awake!
- Green tea, which is full of antioxidants
- Alcohol — you read that correctly, a diet that allows alcohol! Drink dry wines with no added sugar. Sorry, beer is not allowed because it has too many carbs.
You’ve probably seen the delicious close-up photos on the Atkins Bar boxes with caramel and nuts tucked into creamy chocolate at the supermarket… but the ingredients aren’t too healthy.
You might consider them as an occasional treat, but the natural foods and snacks listed above have more nutrients and less artificial ingredients.
How to Choose Between Keto & Atkins
The Atkins and keto diets are both low-carb diets that require high fat intake and limit carb consumption. However, the Atkins Diet allows you to reintroduce some carbs back into your meals and snacks after the initial two-week “induction” period.
The increase in food choices results in a more varied diet, so you get more nutrients because you can eat all fruits, veggies, and grains after the first two weeks.
This assortment of allowed foods makes the diet easier to follow for an extended period of time. It is not only realistic and humane, but also healthy! You won’t be yearning for different foods or missing out on nutrients.
Variety isn’t just the spice of life. It’s also the best way to make your diet healthy and easy to adhere to.
So if keto is too strict, give Atkins a try! Atkins might not be as popular as keto right now… but popularity never means it’s a better diet.
The Scientific Mechanism In Keto & Atkins That Helps You Shed Those Pounds
Well… I think it’s because both are low-carb diets.
And while Atkins lets you eat a few more carbs here and there… it ultimately keeps you out of “insane sugar coma” territory.
And that’s important… because carbs are kinda sneaky in that they secretly attack a very important part of your body…
And will help you digest more food by burning into energy (instead of storing it as fat)…
And most people don’t realize how messed up theirs is already.