Comparison Between Atkins, Dukans & Keto Diets

Everyone in this world looks out for the new reason for weight loss and other productive health condition treatment or plan. Many of you have noticed in their life that some items have been discussed frequently when someone talks about weight loss or different diet plans like the Atkins, Dukan, or Keto diets. By most of the doctors, physicians, and dietitians that in weight loss diet is the king. If you do not adequately perform the diet structure, then the entire exercise or workout will be of no use.

Dietitians provide you with a diet chart that is full of instructions like low carbohydrates and high protein diets. All three crucial menu includes the same fundamental character that is a limitation of carbohydrates in the food, and that results in burns of fats that are stored in the body. All three diet strictly focuses on the intake of protein according to the nature of human being. But the primary motive is to lose weight and do not get shortened on a protein diet. Protein is one of the critical nutrients which is most famous for building the structure of the body. Every dieting structure is different herein. Atkins requires an exact amount of carbohydrates in a single day. Likewise, in Dukans diet, precise amounts of calories or carbs are not counted but totally focuses on weight loss. Similarly, Keto diets food items like meat, dairy products, and low starched vegetables are allowed, and carbohydrates are also restricted.

All three Atkins, Dukan, and Keto diets are a low carbohydrate diet that is used in weight loss plans.

How the Atkins, Dukan and Keto Diets compare against each other

Dukan Diet:

• The exact calories and carbohydrates are not required to count, and it is a rapid initial weight loss plan.

• The diet is low in carbohydrates, fat, and high proteins from fat-free dairy are included.

Atkin’s Diet:

• Atkins diet requires counting the exact amount of carbohydrates taken per day to lose weight.
• There are no such restrictions of saturated fats like full-fat dairy, fatty meats, and cheeses.
• It does not allow food in unlimited quantities. It allows you to eat limited packaged bars and shakes of foods.

Keto Diet:

• In keto diets, carbohydrates are very strictly restricted for weight loss.
• In keto diet, minimal carbohydrates are allowed so that the body uses its own fat for energy instead of using carbohydrates.
• Foods allowed are meat, low starch vegetables, nuts, seeds, and dairy.
• It is used to treat epilepsy, and this diet is not suitable for heart and kidney patients.

Also read: Losing Weight With Protein-Rich Diet Can Give You Better Sleep

Dukan Diet consists of four phases, and the duration of each stage depends on how fast you want to lose weight.

• Attack Phase:

In this phase of seven days, you can eat unlimited lean proteins, nonfat dairy up to 1 lt/d with 1.5 tablespoons of oat bran/day. Artificial sweeteners, noodles, gelatin, lime juice, pickles are allowed. In short, this phase is the Protein-rich foods phase.

• Cruise Phase:

This phase continues for 12 months. The diet includes alternately one day lean protein and the next day lean protein along with veggies like spinach, kale, lettuce, leafy greens, broccoli, cauliflower, cabbage, Brussels sprouts, bell peppers, asparagus, artichokes, eggplant, cucumbers, celery, tomatoes, green beans, mushrooms, onions, spaghetti, squash, pumpkins, turnips, carrots, beets etc. including 2 tablespoons of oat bran/day. In short, this phase is proteins with vegetables.

Pros:

• Dukan diets help to control Diabetes II by enhancing insulin sensitivity.
• It helps in the rapid weight loss plan
• There is no limit of allowed food.

Cons:

• High protein diets for a few days are not harmful, but if taken regularly for months, it has adverse effects on health.
• It results in high uric acid (gout), liver diseases, and other kidney problems.
• Avoiding grains, dairy, fruits and veggies causes nutritional deficiencies.
• It causes bad breath, lethargy, and constipation.
• The diet requires a high amount of lean proteins and devoid of substitutes, so not suitable for vegetarians.
• It impairs kidney function as diet demands to burn the body’s own fat instead of glucose.

Atkin’s Diet:

There are four phases of this diet.

• Induction Phase: It lasts for two weeks when several net carbohydrates are very less for dieters.
• Balancing Phase: In this phase, little carbohydrates are introduced slowly.

Pros:

• Atkins diet allows some lovable foods like a burger, and the foods are not much restricted.
• This diet restricts refined carbohydrates like cakes, white bread, etc. and incorporates complex carbohydrates like whole grains, brown bread, etc.

Cons:

• This diet is unable to provide sufficient energy from carbohydrates, which leads to fatigue.
• Restricts fruits and grains in the early stages of the Atkins diet.
• Minimal carbohydrate types of food like chips, bread, pasta; thus, it is challenging to follow suddenly.

Keto Diet:

The stages of the Keto Diet are

• Beating down the Sugar: Avoiding high carbohydrates like starches, sweets, sugars, grains, potatoes instead including natural fruits, carrots, and tomatoes.
• Awareness: Cravings for junk foods are reduced, and a new habit of incorporating healthy organic food, non-GMO or garden fruits, and veggies are developed.

Also read: Pros And Cons Of Ketogenic Diet

Pros:

• Controls blood sugar level
• Lowers appetite
• Increases stored fat burning
• Induces thermogenesis, i.e. amount of daily calories burning

Cons:

• It needs an adaptation phase for one or two weeks, which is uncomfortable when the body’s metabolism speeds up.
• It is a restrictive carbohydrate eating so tricky for many of us.

Thus following these diet charts are suitable for the health condition; everyone should follow these steps in their life to be fit and healthy throughout their life. So one should encourage everyone to follow and be fit in their life. These Atkins and Keto diet low carbs diet to weight loss frequently by burning fat and lessen your calorie intake. These are the world-famous low carbs diet plan which you should follow.