What’s the Difference between the Keto and Atkins Diets? > 자유게시판

If the most popular low-carb diets were ranked, the ketogenic or keto diet and the Atkins diet would be neck and neck. "They both follow carbohydrate restriction and focus more on protein and fat as energy sources," says Megan Armstrong, RD, a clinical dietitian at Beaumont Health Weight Control Center in Canton, Michigan. We’re not just talking about cutting back on the bad-for-you carbs - processed, high-sugar foods like donuts, cupcakes, and cookies - but also things like fruits and some veggies. The idea of limiting all carbohydrates so strictly is to put the body into ketosis, git.kvj.ovh which means it begins burning fat instead of its usual fuel source, Supraketo Official Site glucose (a kind of sugar). Carbs easily break down into glucose, so once those stores are depleted, your body has to burn fat. Because both diets emphasize restricting carbs, you might think the keto diet and Atkins are basically the same.

But there are important differences between the two. Here are some of the things you should know about each diet if you’re considering going low-carb. The Atkins diet was introduced in 1972 by a cardiologist named Robert Atkins, and it’s been popular on and off ever since. The original version of the diet (now called Atkins 20) has four phases. The introductory phase of the diet kicks it off with by far the most restrictive rules. Protein and fat are fair game on Atkins, but carbs are strictly limited to between 20 and 25 grams (g) of net carbs (total carbs minus fiber) during the introductory phase. Those carbs come from nuts, seeds, veggies, and cheese. Your body will react to this change in carb intake quickly. If you're restricting carbs between 20 and 25 g per day and not overdoing it on protein, you will likely experience ketosis in the first phase, says Armstrong. Consuming too much protein can impair ketosis, however.

You’ll stay in this phase until you’re about 15 pounds (lb) away from your goal weight. Phase two doubles the daily carb allotment from 25 to 50 g, Supraketo Official adding in foods like blueberries, cottage cheese, and yogurt. You’ll stay here until you’re about 10 lb away from your goal. During the third phase, you’ll increase to between 50 and 80 g of net carbs as you try to find that perfect balance - how many carbs can you eat before the weight loss stalls? Once you figure that out and maintain it for one month, it’s on to phase four: Supraketo Official Site lifetime maintenance. This part of the diet focuses on continuing the habits developed during phase three. Carbs are allowed (up to 100 g per day), as long as the weight doesn’t creep back up. In contrast to the multiphase approach of the Atkins diet, the ketogenic, or "keto," diet, promotes one way of eating for the entirety of the diet.

You’ll cut your carbs down to about 5 percent of your daily intake - so, for instance, in a 2,000-calorie-a-day diet, only 100 of those calories should come from carbs. Carbohydrates have around 4 calories per gram, which means you would need to limit yourself to 25 grams of carbs per day, about the amount in ¾ cup of cooked white rice, according to the U.S. Department of Agriculture (USDA). Seventy-five percent of your remaining calories will come from fat and 20 percent from protein. As a result of eating this way for a few days, you will enter ketosis, which you can monitor with keto urine strips if you choose. This method of glucose fasting was first developed in the 1920s as a way to treat children with epilepsy, Armstrong says. There is a growing body of evidence that suggests the keto diet may help adults with epilepsy, too. One meta-analysis found that about 53 percent of patients with intractable epilepsy (epilepsy that cannot be controlled by medicine) who followed the keto diet reduced the frequency of their seizures by more than 50 percent.