The keto diet was actually developed in the s as a natural treatment for epilepsy, and it may also help treat type 2 diabetes by improving your blood sugar levels and reducing a reliance on insulin to regulate blood glucose. Read more: 17 low-carb keto Instant Pot recipes to try The best keto snacks to buy online. The Atkins diet relies less on ratios , but the concept is similar: You can eat unlimited protein and fat, and in phase one, you only eat 20 grams of net carbs, ideally from low-carb vegetables, according to Goodson.
It may seem counter-intuitive for dieters to intentionally eat more fat, but "The idea is that protein and fat make you feel more full and you will, by default, feel satiated and eat less," she says.
Sorry to burst your bubble , carnivores, but neither diet is all-you-can-eat meat. You do eat meat, but most of your calories come from fat. In addition to protein sources like eggs, fish, poultry and meat, you'll end up filling up on many healthy fats like olive oil, avocados , tree nuts and seeds and low-carb veggies like spinach and kale, if you're trying to follow either eating plan closely.
The Atkins diet is a branded ketogenic diet, with a slight twist. There is some concern that both can contribute to heart disease , as they are both high in saturated fat. Whether you're looking to meet long-term weight loss goals, alleviate symptoms of illness or just eat a little healthier, speak with your doctor or go see a registered dietitian to discuss the health benefits of each plan before deciding to try it out.
And if you're wondering about paleo , it's also similar in some respects -- it's not a low-fat diet, anyway -- but there's no counting levels of ketones or daily calories or tracking carbs; instead, the focus is on whole foods that our earliest ancestors would have eaten lean meat, vegetables, fruits, etc. There's also intuitive eating to explore, among many other options.
Editor's note: This story was written by Kelsey Butler and originally posted at Chowhound. As the person moves through the stages, the Atkins diet becomes more relaxed, allowing for more carbs and a greater variety of foods.
However, in the Atkins diet, only the first — and sometimes second — stages involve the carb restriction required to maintain ketosis. No strong, long term studies indicate that restrictive, low carb diets are healthful for extended periods. In fact, the opposite may be true. Research published in The Lancet Public Health in found an increased risk of mortality among people following low carbohydrate diets rich in animal protein and fat.
The researchers also found that people following diets rich in plant sources of fat and protein had a lower risk of mortality.
Many of these plant sources, such as nut butters, whole grains, and legumes, also contain carbohydrates. As a result, they are highly restricted in low carb diets. Some people find that the Atkins diet is an achievable long term option. Though it starts restrictive, a person introduces more foods and carbs as they get close to their goal weight. The last stage, or maintenance stage, of the Atkins diet can feel more manageable than keeping up with the perpetually restrictive keto diet.
However, it is dangerous to remain in ketosis for extended periods. Also, most people are unable to maintain a very high fat intake or extreme carb restriction for a long time. Doctors developed the keto diet to help treat epilepsy in the s. Researchers noted that it may have other benefits, and since the mids, the diet has become more popular.
Robert Atkins developed the Atkins diet as a simple, low carbohydrate approach to nutrition. The diet has changed over the years to take on its four stage structure. A number of studies have shown that these diets can result in weight loss, as the body burns fat very well when it enters ketosis. Most relevant studies indicate that a low carb diet produces more weight loss than a low fat diet in the short term, but in the longer term, these diets produce similar weight loss results.
However, confirming these findings will require more research. A review published in the European Journal of Clinical Nutrition suggests that ketogenic diets protect the body from certain illnesses, such as cardiovascular disease and type 2 diabetes. These benefits may result from a reduction in highly processed, high carb foods and excess sugar in the diet.
There is emerging evidence these diets may help with other issues, such as acne and neurological disorders, although confirming this will require more research. Both diets encourage a person to eat unprocessed foods. Highly processed foods are linked with obesity, cardiovascular disease, and other health conditions.
Any diet that involves ketosis can cause adverse effects, such as keto breath , keto skin rashes , and keto flu. Staying in a state of ketosis for long periods can be harmful. Also, people following either diet can develop nutrient deficiencies due to food restrictions. For many people, carbohydrate sources are also key sources of fiber.
When reducing carbohydrates, people should be sure to get enough daily fiber from other sources, such as vegetables. In addition, these diets may increase the risk of deficiencies in electrolytes and many water-soluble nutrients that come from fruits and vegetables. Finally, ketosis may help burn fat, but it may also burn muscle to use for energy.
Following a very low carb diet can result in a loss of muscle mass. Atkins intended on it being a way to cut carbs, of course, and reduce high blood pressure. Basically, with Atkins, you generally have two paths you can choose from: Atkins 20 and Atkins 40, based on the grams of carbs you should be eating per day. If you would like to lose less than 40 pounds, go with Atkins It consists of 55 to 65 percent fat, 20 to 30 percent protein, and 10 to 15 percent carbs.
Like keto, Atkins focuses on lean protein, as well as healthy fats. Just like keto, there are potential health benefits of the Atkins diet, as well as side effect you should be aware of before you try it.
And it can help lower your blood sugar if you have type 2 diabetes or are pre-diabetic. Keto and Atkins may seem like the same thing when it comes to eating more fat and protein and less carbs and sugar, but there are some nuances you should keep in mind.
Both keto and Atkins are highly restrictive diets, the experts point out, so it may be difficult to sustain these major lifestyle changes and cut out carbs for a long period of time. Atkins also gives you more wiggle room because you can choose the 20, 40, or option for allotment of grams of carbs per day. Weight Loss. United States.
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