COMPARE DIETS: HOW DOES ATKINS® STAND OUT?
It can be hard to decide what the best diet is for you. Compare us to other popular weight loss programs and you’ll see why Atkins stands out among the rest.
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Low Calorie
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Keto
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Mediterranean
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Paleo
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Intermittent Fasting
Low Calorie
Low Calorie: How it Works 
A low calorie diet restricts how much food you eat. You lose weight because you are consuming fewer calories than you burn.
Low calorie diets restrict the total amount of calories, which can lead users to feeling hungry and unsatisfied. Being hungry makes it more difficult to stick to the plan.
Low Calorie vs. Atkins
Optimal Protein
Low Calorie
Atkins
Sometimes Low calorie diets count calories, but don’t give guidance on types of foods. Users that aren’t actively trying to meet protein requirements may not meet their protein needs as they cut back on overall food intake.
Easy to Follow
Low Calorie
Atkins
Low calorie diets restrict the total amount of calories, which can lead users to feeling hungry and unsatisfied. If users try to fill up on high volume food to combat hunger, low calorie dieters may need to prep large amounts of very low-calorie produce (celery, leafy greens, etc.). The diet also may require meticulous tracking of calorie intake to be successful.
May Help Control Blood Sugar Levels
Low Calorie
Atkins
Low calorie diets do not limit processed sugars, which can cause spikes in blood sugar.
Avoids Processed Foods with Added Sugars
Low Calorie
Atkins
Why Atkins is Better
A low calorie diet is difficult to maintain, and very often you end up being hungry, which makes it tempting to overeat. With Atkins®, you count Net Carbs, not calories, and you choose from a variety of satisfying foods. This way of eating naturally keeps your hunger (and calories) in check, and your metabolism starts burning fat for fuel instead of carbs and sugar, which is a more efficient way of losing weight.
Keto
Keto: How it Works
When your metabolism starts to burn fat for fuel, instead of carbs and sugar, your body loses weight more efficiently.
Classic keto diets include very high levels of fat (75-90% of calories), relatively low levelos of protein (5-20% of calories) and extremely low levels of carbohydrates (less than 5% of calories) and may also be calorie restricted.*
* Nelms, M., Sucher, K., Lacey, K., Roth, S.L.. Nutrition Therapy & Pathophysiology; 2nd edition (2011). Wadsworth
Keto vs. Atkins
Optimal Protein
Low Calorie
Atkins
A classic keto diet requires that 75%-90% of calories come from fat and less than 5% of calories from carbs. This leaves very little room for protein, which is essential for maintaining muscle mass.
Easy to Follow
Low Calorie
Atkins
A classic keto diet is very strict and medical supervision is recommended.
May Help Control Blood Sugar Levels
Low Calorie
Atkins
Avoids Processed Foods with Added Sugars
Low Calorie
Atkins
Why Atkins is Better
A ketogenic diet is low in carbs and high in fat. But, Atkins is a more flexible ketogenic diet. On Atkins you get more food choices and eat a greater balance of macronutrients. Click below to view our full infographic.
Mediterranean
Mediterranean: How it Works
Eat similarly to styles of Mediterranean cultures.
Mostly plant-based foods (fruits and vegetables), potatoes, whole grain bread, beans, nuts and seeds. Small portions of yogurt, cheese, poultry and eggs. Fish and seafood twice a week. Oils (not butter) and herbs/spices. Limit: Sweets and red meat.
Mediterranean vs. Atkins
Optimal Protein
Low Calorie
Atkins
Mediterranean diets do not give guidance on protein intake, except to limit red meats. However this diet promotes beans and other lean protein sources.
Easy to Follow
Low Calorie
Atkins
Sometimes Mediterranean diets have some specific limitations and guidance on how many times per week to eat things like fish and seafood. This diet, more than other diets, may require fresh cooked food, which can be hard for people with limited time.
May Help Control Blood Sugar Levels
Low Calorie
Atkins
Avoids Processed Foods with Added Sugars
Low Calorie
Atkins
Why Atkins is Better
This diet can be challenging for those who are carbohydrate intolerant, since they may be consuming more carbohydrates than their metabolism can handle.On Atkins you will learn to identify your individual carbohydrate tolerance, get to a comfortable weight and learn to eat for life.
Paleo
Paleo: How it Works
Eat the same foods that our pre-agricultural, hunter-gatherer ancestors ate.
Grass-fed meats, fish/seafood, fresh fruits, fresh vegetables, eggs, nuts/seeds and healthy oils. Avoid: cereal grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods, overly salty foods, refined vegetable oils and candy/junk/processed/convenience foods.
Paleo vs. Atkins
Optimal Protein
Low Calorie
Atkins
Sometimes The paleo diet encourages dieters to eat grass-fed meats, fish, and seafood, but does not enforce a set amount that users must adhere to.
Easy to Follow
Low Calorie
Atkins
The paleo diet limits things like processed foods, dairy, refined sugars, and grains, which may be hard for users to adhere to.
May Help Control Blood Sugar Levels
Low Calorie
Atkins
Avoids Processed Foods with Added Sugars
Low Calorie
Atkins
Why Atkins is Better
Paleo focuses solely on quality of carbohydrates, but neglects attention to quantity. On Atkins an individual focuses on both quantity and quality of carbohydrate intake. Atkins allows convenience products to help keep you on track, as well as legumes and dairy.
Intermittent Fasting
Intermittent Fasting: How it Works
When you go longer periods without eating (12+ hrs), your metabolism starts to burn fat for fuel.
There are usually no strict guidelines around what foods to consume during the “feeding window.”
Intermittent Fasting vs. Atkins
Optimal Protein
Low Calorie
Atkins
Sometimes Intermittent Fasting guidelines encourage consuming adequate protein, but not always. Furthermore, if the "feeding window" is very short, it may be difficult to consume adequate protein.
Easy to Follow
Low Calorie
Atkins
Shorter fasts of 12-16 hours are easier to do. Longer fasts are more challenging due to hydration issues and social settings.
May Help Control Blood Sugar Levels
Low Calorie
Atkins
Avoids Processed Foods with Added Sugars
Low Calorie
Atkins
Why Atkins is Better
Both IF and Atkins can help with weight loss, but Atkins has more flexibility. Atkins allows you to eat regular meals and snacks without forcing you to try to consume adequate nutrients within short “feeding windows.”
Select a diet above to compare it to Atkins.
DIET PLANS
Millions of people around the world have lost weight with the Atkins Diet. Learn more about the diet plans.
QUICK-START KIT
Ready to see for yourself how Atkins compares? Get your FREE Atkins Diet Quick-Start Kit today.
