Dr. Robert Atkins was a pioneer in the low carbohydrate movement, but the Atkins Diet and the Carnivore Diet are not the same. While both diets share some similarities, they also have distinct differences. This article explores the nuances of the Atkins and Carnivore diets, examining their principles, food lists, rules, similarities, differences, and potential benefits and drawbacks.
Introduction to Low-Carbohydrate Diets
The world of low-carb diets is diverse, and two diets that often spark interest are the Carnivore and Atkins diets. These diets have gained immense popularity in recent years, each boasting unique health benefits and devoted followers. Both diets share a similar approach to eliminating carbs, but they vary dramatically in terms of what you can actually eat. Let's set the stage with a bit of background information and then we’ll walk you through choosing the right diet for your unique needs.
What is the Atkins Diet?
Introduced by Dr. Robert Atkins in the 1970s, the Atkins Diet is a low-carbohydrate diet aiming to help with weight loss and improve overall health. The Atkins Diet is first-and-foremost a fat loss diet. The diet has evolved through many decades and includes different phases with varying levels of carbohydrate restriction.
"The Atkins Diet is a powerful way to lose weight because it doesn't require you to restrict calories. The Atkins Diet is first-and-foremost a fat loss diet.
Atkins Diet Phases
The Atkins diet has multiple phases to gradually reintroduce more carbohydrate sources. The Atkins diet provides a phased approach, which can make the diet a bit complex but also provides more flexibility and variety.
Read also: Understanding the Atkins Diet
- Induction Phase (Phase 1): During induction you are limited to 20g of carbohydrates per day. Carb Restriction: Restricting carbohydrates to create ketosis and promote weight loss. Atkins recommends these carbs come from salad greens and veggies. You must track the 20g of carbohydrates carefully. Food Choices: Focuses on protein-rich foods, non-starchy vegetables, healthy fats, and limited nuts/ seeds and cheeses. Berries: Limited portions of berries. Sugar and Processed Foods: No sugar and processed foods are allowed. Beverages: Water, herbal tea, and other non-caloric beverages are allowed. Atkins recommends a host of supplements during this Phase as well as all the following phases. He “ok’s” sweeteners like sucralose and saccharin.
- Ongoing Weight Loss Phase: In this next phase you can add 5g of carbohydrates per day until you reach your “Critical Carbohydrate Level for Losing” (CCLL).
- Pre-Maintenance Phase: This third phase adds additional flexibility to the diet in preparing you for a lifetime of Atkins. You can add up to 10g of carbs per week.
- Maintenance Phase: In the Atkins Diet no food groups are eliminated (besides junk). While he recommends avoiding refined carbohydrates, you can eat fruit, vegetables, grains, nuts, seeds, and dairy. Plenty of fiber on this diet.
Atkins Diet Food List
The Atkins lifestyle focuses on foods high in protein and low in carbohydrates and sugar, coming from various sources, such as meat, poultry, fish, eggs, dairy, fiber-rich, low-carb vegetables and fruits, nuts and some whole grains.
During other phases, the Atkins diet eliminates: High-sugar foods, Processed and refined foods, High-carb foods.
Atkins Diet Rules
The Atkins Diet has multiple phases to gradually reintroduce more carbohydrate sources.
Later Phases (Ongoing Weight Loss, Pre-Maintenance, Maintenance) Gradually Increasing Carbohydrates: Aims to gradually increase carbohydrate consumption through different phases. Foods to Reintroduce: Additional foods like fruits, starchy vegetables, and whole grains are reintroduced in controlled amounts. Caloric Intake: You need to control portions and caloric balance to have sustainable weight loss and maintenance.
Atkins Diet Benefits
Weight Loss: The Atkins Diet can help lose weight by restricting carb intake, which decreases calorie intake and eventually increases fat burning.
Read also: Delicious Atkins Dinners
Blood Sugar Regulation: Consuming low levels of carbohydrates helps stabilize blood sugar levels and improve insulin sensitivity.
More Protein Intake: The Atkins diet focuses on consuming protein-rich foods, which increases satiety and has other health benefits.
Short-Term Health Benefits: The Atkins diet can improve triglyceride levels, HDL cholesterol, and blood pressure in the short term.
Appetite Control: The Atkins diet minimizes carbohydrates, which induces ketosis that in turn suppresses appetite, which helps lower the overall caloric intake.
Atkins Diet Drawbacks
Nutrient Deficiencies: Consuming low levels of carbohydrates may lead to deficiencies in essential nutrients found in fruits, vegetables, and whole grains, such as fiber, vitamins, and minerals.
Read also: Atkins Diet for Vegetarians
Ketosis and Ketoacidosis Risk: The initial phase of the Atkins diet puts the body in a state of ketosis, where the body uses ketones to provide energy.
What is the Carnivore Diet?
A carnivore diet is a dietary approach based on the eating habits of our meat-eating ancestors. The Carnivore Diet is first-and-foremost a health diet. The driving force behind eating only meat is to get healthy. And “healthy” means something different for everyone. It could be eradicating an autoimmune disorder, patching up a leaky gut, or fixing metabolic dysfunction. Fat loss is often a consequence of getting healthy. The Carnivore Diet is easy to do, as it only needs the dieter to consume animal products and avoid plant-based foods.
"The Carnivore Diet is a high-fat, low-carbohydrate diet that consists entirely of animal products, including meat, fish, eggs, and dairy.
Carnivore Diet Food List
This eating style is exclusively animal-based, focusing on meat, fish, eggs, and animal products like butter. Animal-based foods like meat, chicken, and fish make up the whole carnivore diet.
Foods allowed on the carnivore diet The list of approved foods is short because it only includes animal products. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. And if you like organ meats such as liver and oxtail, feel free to eat them too. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Seasonings are about the only part of the diet that allows some variety. Spices like salt, pepper, chili paste, cumin, paprika, and garlic are all allowed.
Foods to eat in limited amounts: Cheese, Eggs, Heavy cream, Milk, Yogurt, Bacon, Sausage, Cured meats.
Carnivore Diet Rules
Food Focus: Animal-based foods, including meat, poultry, seafood, eggs, and some dairy products.
Plant-Based Foods: Allows no plant-based foods, such as fruits, vegetables, nuts, grains, and legumes.
Carbohydrates: Allows extremely low or no carbohydrates.
Fats and Protein: Focuses on high-fat and moderate to high-protein consumption.
Beverages: Water is the main beverage allowed to stay hydrated.
Snacking: Animal-based snacks, including Carnivore-friendly birthday cakes, waffles, sandwiches, muffins, and desserts.
With Carnivore eating there is no counting carbs and there is no eating from food groups that aren’t animal-based. Most Carnivores eat just 2 meals a day, and many just once per day. There is no time limit. Intermittent fasting is often a natural consequence of the Carnivore Diet. You find yourself going long periods of time without being hungry. No need to force a fast.
Carnivore Diet Benefits
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.
- Weight Loss: Focusing on maximizing protein and fat and minimizing carbs, the Carnivore Diet can increase satiety, which helps reduce overall calorie intake and promote weight loss. Some individuals may experience quick initial weight loss due to consuming fewer carbohydrates.
- Improved Health Markers: Participants reported improvements in chronic medical conditions, general health, and aspects of well-being such as energy, sleep, strength, endurance, mental clarity, memory, and focus.
- Reduced Medication Use: Respondents with diabetes reported special benefit, including greater weight loss than the overall group, and marked reductions in diabetes medication usage and HbA1c-notable findings in view of the generally low success of lifestyle inter…
- High Satisfaction: Participants reported high levels of overall satisfaction with the diet. The majority perceived no impact on their social life, and neutral or positive supportiveness from social contacts.
Carnivore Diet Drawbacks
Possibility of Nutrient Deficiencies: Avoiding plant-based foods may cause nutrient deficiencies in some individuals. However, it can be avoided by consuming alternative animal products or supplements.
Gut Health Concerns: Some say excluding dietary fiber from plant sources may negatively impact the digestive system, causing diarrhea or constipation.
Risk of Chronic Diseases: Consuming saturated fats in excess can increase the risk of heart disease, stroke, and other chronic health conditions.
Limited Variety: Some may think you can’t eat different foods as the Carnivore diet doesn’t allow various food groups. However, you can solve this problem using various Carnivore diet recipes.
Environmental Impact: Diets focusing on animal products can indirectly cause environmental pollution, like increased greenhouse gas emissions and resource consumption.
Lack of Long-Term Research: Further scientific research must be conducted on humans to confirm the effects of the Carnivore diet on humans.
Malnutrition: A Carnivore diet is a short-term eating approach, and continuing it for a long time without medical supervision may lead to nutritional imbalances or malnutrition.
Key Differences Between the Carnivore Diet and the Atkins Diet
One of the main differences between the Carnivore diet vs. Atkins diet can be found in the foods these two diets allow and restrict. Let’s go through some more details, helping us understand the core of the Carnivore diet vs Atkins diet.
Food Variety:
- Carnivore Diet: Exclusively animal-based, eliminating all plant-based foods.
- Atkins Diet: Includes a wider variety of foods, including meat, poultry, fish, eggs, dairy, low-carb vegetables and fruits, nuts, and some whole grains.
Carbohydrate Intake:
- Carnivore Diet: Extremely low or zero carbohydrates.
- Atkins Diet: Gradually increases carbohydrate consumption through different phases.
Dietary Phases:
- Carnivore Diet: No phases; consistent adherence to animal-based foods.
- Atkins Diet: Multiple phases with varying levels of carbohydrate restriction and food reintroduction.
Flexibility:
- Carnivore Diet: Less flexible due to its strict adherence to animal products.
- Atkins Diet: More flexible, allowing for a broader range of food choices.
Nutrient Sources:
- Carnivore Diet: Relies solely on animal products for nutrient intake.
- Atkins Diet: Allows for a more diverse range of nutrient sources.
Simplicity:
- Carnivore Diet: Easy to do, as it only needs the dieter to consume animal products and avoid plant-based foods.
- Atkins Diet: Provides a phased approach, which can make the diet a bit complex but also provides more flexibility and variety.
The main point of differences between diets is their rules.
Similarities Between the Carnivore Diet and the Atkins Diet
The similarities in the diet are largely based on their macronutrient breakdowns. Now that we have talked about the Carnivore diet vs Atkins diet differences, let’s check out their similarities and see what they have in common.
- Low Carbohydrate Consumption: Both diets try to decrease carbohydrate consumption.
- Ketosis: Both diets aim to reach ketosis to burn fat for energy instead of carbs.
- Focus on Protein: Both diets prioritize consuming high-quality proteins.
- Satiety and Fullness: Both diets are filling as they contain lots of protein and fat.
- Potential for Weight Loss: Both diets help weight loss by decreasing calorie intake and increasing fat burning.
- No Processed Foods: Both diets exclude or minimize processed foods, refined sugars, and unhealthy fats.
- Increased Fat Intake: While the Carnivore Diet contains higher saturated fats, some phases of the Atkins Diet also include higher fat consumption, but from plant-based sources like avocado and olive oil.
- Insulin Sensitivity: Both diets help insulin sensitivity and regulate blood sugar control, which benefits individuals with insulin resistance or type 2 diabetes.
- Individualization: Both diets are adjustable and can be changed to adapt to individual preferences and goals.
- Short-Term Health Improvements: Both diets provide short-term improvements in markers like triglycerides, HDL cholesterol, and blood pressure.
Carbohydrates and Ketosis in Both Diets
Speaking of rules and approaches, let’s see how the Carnivore diet and the Atkins diet perform regarding carbohydrates and ketosis.
Carbohydrates:
- Carnivore Diet: Restricts or eliminates carbohydrates and prioritizes consuming protein and fat from animal products. It allows no plant-based carbohydrates, including fruits, vegetables, grains, legumes, and starchy foods.
- Atkins Diet: Gradually increases carbohydrate consumption as the dieter progresses through the diet's phases. The first phase (Induction) highly restricts carbs.
Ketosis:
Both diets emphasize reaching ketosis to burn fat instead of carbs to promote fat melting and weight loss, but the Carnivore Diet limits carbohydrate consumption from the start, whereas the Atkins Diet reaches ketosis in its initial phase before reintroducing carbs in later phases.
Which Diet is Better for Weight Loss?
Individual factors, preferences, and perseverance are among the main factors affecting the effectiveness of a diet. Both Carnivore and Atkins can help with weight loss, but considering the following factors help you decide which one is better for your weight loss. Focusing on maximizing protein and fat and minimizing carbs, the Carnivore Diet can increase satiety, which helps reduce overall calorie intake and promote weight loss. Some individuals may experience quick initial weight loss due to consuming fewer carbohydrates. The Atkins Diet's phased approach helps you reduce carbs gradually, making it easier for some individuals to follow the diet. Its "Induction" phase can boost initial weight loss thanks to low-carb intake and ketosis induction. The possibility of reintroducing carbs in the following phases may make the Atkins diet more sustainable. But carb reintroduction can slow down weight loss or lead to weight regain.
Which Diet is Right for You?
There is no “better diet” for everyone, as each body has its own specifications and status, and each individual has their own goals and priorities. But there are important tips to help you make informed decisions.
- Consult a professional first.
- Find a sustainable diet aligning with your lifestyle and food preferences.
- Consider your goals and see which diet helps you achieve them more easily.
- Choose a diet that focuses on nutrient balance.
- Monitor your progress and make adjustments as needed.
All in all, consider the Carnivore Diet if:
- You can tolerate and enjoy a restrictive and animal-based diet.
- You seek fast weight loss.
- You want to be relieved from some health conditions.
- You can monitor your changes and address potential nutrient deficiencies.
- You want a simple and delicious eating plan.
But consider the Atkins Diet if:
- You have time for a gradual approach to decreasing carbohydrates in a phased structure.
- You want a flexible diet with a wide range of foods available.
- You want a diet with a longer history and more research supporting its effects on weight loss and health.
Tips for an Atkins-Style Carnivore Diet
While Carnivore may be a challenge to maintain for the long term, its high protein and zero carb intake may be a short-term option, much like Atkins 20, phase 1, as a reset after a period of higher carb intake (for example, after the holidays) or to help reduce food cravings.
- Prioritize High-Quality Meats: Opt for various meats, such as beef, pork, lamb and organ meats, to get a broader range of nutrients. Grass-fed and pasture-raised meats provide more omega-3 fatty acids and other essential nutrients.
- Include organ meats like liver or heart. These are rich in vitamins and minerals that can be challenging to obtain on a meat-only diet.
- Incorporate Eggs and Seafood: Eggs are nutrient-dense and packed with protein, healthy fats, and vitamins like choline and B. They’re a great way to diversify your protein sources.Fatty fish like salmon, sardines, and mackerel provide omega-3 fatty acids, which are essential for heart health and inflammation reduction.
- Don’t Skimp on Fats: For a satisfying flavor boost and to avoid feeling deprived, include high-quality animal fats like butter, ghee, tallow and fatty cuts of meat. These fats will help you stay in ketosis and fuel your body.Adding bone marrow, fatty fish, and lamb is a great way to increase fat intake while keeping meals satisfying.
- Stay Hydrated and Maintain Electrolytes: Meat-based diets can be naturally diuretic, so drinking enough water and replenishing electrolytes is essential. Consider adding a pinch of sea salt to your water or drinking bone broth to keep maintain your sodium levels
- Supplement with magnesium and potassium as needed to prevent cramps, fatigue and dehydration, which can occur when carbs are very low.
- Eat to Satiety, Not Restriction: One benefit of a Carnivore Diet is that animal proteins and fats are naturally filling, making it easier to avoid overeating. Listen to your body and eat until you’re comfortably full.
- Experiment with Different Cooking Methods: Vary your cooking methods to keep meals interesting-try grilling, slow-cooking, braising and broiling. Fresh herbs, spices and simple seasonings like salt and pepper can enhance flavors.
- Watch Your Nutrient Intake: Because you’re excluding plant-based foods, it's wise to monitor your intake of vitamins and minerals. Consider incorporating nutrient-rich options like egg yolks, liver and seafood to help maintain a balanced diet. A basic multivitamin can also help fill some potential gaps.
- Ease Into It: You can start slowly by gradually reducing vegetables and plant-based foods over time. This approach allows your body to adjust to higher fat and protein intake, minimizing potential side effects.
- Plan for Social Situations: When dining out, look for options like steak, burgers (without the bun) or seafood dishes.