UPDATED BY FRANZISKA SPRITZLER, RD, CDCES
You’ve committed to eating healthier. But now you’re faced with a sea of similar-sounding diets: keto, Atkins, low-carb, paleo, Whole30. While they all emphasize cutting carbs and focusing on whole, nutrient-dense foods, their approaches and priorities can differ in meaningful ways.
In this article, we’ll break down the key differences between these popular plans so you can make an informed choice that fits your goals, preferences, and health needs.
The Keto Diet
The ketogenic (keto) diet is a high-fat, very low-carb eating plan that includes moderate amounts of protein. By significantly reducing your carb intake – typically to around 20 grams of net carbs per day – your body shifts from using glucose (sugar) for fuel to burning fat instead.
This fat-burning state is called ketosis, named for the ketones your liver produces when it breaks down fat for energy. These ketones are an efficient fuel source for both the brain and body, and their production is a natural part of metabolic adaptation when carbs are scarce.
A well-formulated ketogenic diet may offer several potential benefits, including improvements in weight regulation, blood glucose control, metabolic health, and psychiatric conditions.
The keto diet in a nutshell:
- Keep carbohydrate intake very low (5 to 10 percent of calories)
- Increase the intake of healthy fats (70 to 80 percent of calories)
- Keep protein moderate (15 to 25 percent of calories)
- Leverage ketones rather than glucose for energy
- Maintain nutritional ketosis, aka euketonemia (blood ketone levels between 0.5 mmol/L and 5.0 mmol/L)
The keto food pyramid:
- Bottom (largest percentage of diet): meat (preferably grass-fed), seafood, eggs, full-fat dairy products (including grass-fed butter or ghee), oils (especially coconut oil, avocado oil, and olive oil)
- Middle (moderate percentage): leafy green vegetables, nuts, and seeds
- Top (small percentage): berries, non-starchy vegetables
- Avoid: processed foods, processed carbs, starchy vegetables, most vegetable oils, most fruit, sugar of any kind (except for keto-friendly sweeteners)
Learn more in our comprehensive article, What is the Ketogenic Diet?
The Atkins Diet
The Atkins diet was developed by cardiologist Dr. Robert Atkins, who aimed to create a weight-loss approach that could curb hunger without the use of medication. In 1972, he introduced his method in the book Dr. Atkins’ Diet Revolution, sparking what many consider the beginning of the low-carb movement.
Like the keto diet, the Atkins diet limits carbs and encourages higher fat intake, but there are key distinctions between the two. The ketogenic diet is designed to keep the body in the fat-burning state of ketosis, which requires not only very low carbohydrate intake but also moderate protein consumption – about 20% of daily calories. By contrast, the Atkins diet allows for higher protein intake, often around 30% of daily calories, and isn’t always structured to maintain ketosis long term.
Another difference lies in the overall approach. Keto is often seen as a long-term lifestyle focused on metabolic health, while Atkins is typically viewed as a phased diet plan aimed at weight loss. Additionally, the Atkins food model eventually reintroduces foods like grains, whereas a well-formulated keto diet excludes them, focusing instead on low-carb vegetables as the primary carb source. Although clinical trials have shown that the Atkins diet can lead to significant weight loss, many individuals experience a plateau once carbohydrates are gradually reintroduced.
The Atkins Diet in a nutshell:
- Keep carbs low
- Keep protein high
- Increase fat
- Primarily a weight loss program
The Atkins food pyramid:
- Bottom (largest percentage of diet): meat, eggs, and seafood
- Bottom Middle (high consumption): non-starchy vegetables
- Middle (moderate consumption): fruits, berries
- Upper Middle (modest consumption): oils, dairy, fiber-rich fruits, oils, and nuts
- Top (minimal consumption): legumes and whole grains
- Avoid: sugar
The Paleo Diet
The Paleo diet – often called the “caveman diet” – is based on the idea of eating the way our early ancestors did before the rise of agriculture. It emphasizes whole, unprocessed foods that could be hunted or gathered, such as meat, fish, vegetables, fruits, nuts, and seeds. Grains, dairy, legumes, and processed foods are excluded, as they’re believed to contribute to inflammation and chronic disease.
According to Robb Wolf, a former research biochemist and the New York Times best-selling author of The Paleo Solution and Wired To Eat, “Research in biology, biochemistry, ophthalmology, dermatology, and many other disciplines indicate it is our modern diet, full of refined foods, trans fats, and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.” Some studies suggest that a paleo approach may help people lose weight and improve their metabolic health.
How does paleo differ from keto? While both approaches emphasize real, nutrient-dense foods and are often followed as long-term lifestyles rather than quick fixes, the paleo diet allows for more carbohydrates, including natural sweeteners like honey, maple syrup, and coconut sugar. By contrast, keto restricts carbs much more strictly to keep the body in ketosis.
Paleo in a nutshell:
- Considered a healthy lifestyle
- Eat “as a caveman did”
- Removes processed foods from the diet
- Stresses food quality over macronutrients
The Paleo food pyramid:
- Bottom (largest percentage of diet): fats, lean meats, eggs, seafood, and avocados
- Middle (moderate consumption): non-starchy vegetables, nuts, and seeds
- Top (minimal consumption): starchy vegetables, fruit, honey, and maple syrup
- Avoid: legumes, grains, dairy, refined sugars
Whole30 Plan
The Whole30 program, created by sports nutritionist Melissa Hartwig, is a 30-day reset designed to help you build a healthier relationship with food. For one full month, the plan emphasizes eating only whole, unprocessed foods while eliminating added sugar, grains, dairy, legumes, alcohol, and processed ingredients.
The idea is that these commonly consumed foods may negatively affect digestion, blood sugar regulation, skin health, and even your ability to lose weight. By removing them completely for 30 days, Whole30 aims to reduce inflammation, break unhealthy habits, and support more mindful, nourishing food choices.
While Whole30 shares some similarities with the keto diet – such as eliminating added sugars and being naturally gluten-free – it’s not designed to induce ketosis. Whole30 allows for a wider variety of carbohydrates, including starchy vegetables like sweet potatoes and white potatoes. The focus isn’t on tracking macros but rather on tuning in to how different foods affect your body and overall well-being.
Ultimately, Whole30 is about creating a foundation for long-term health by prioritizing real food, improving food awareness, and helping reset your taste buds.
Whole30 in a nutshell:
- Avoid all processed/packaged foods for 30 days
- Avoid sugar for 30 days
- Eat real, whole foods as your energy source for 30 days
The Whole30 Food Pyramid:
- Bottom (largest percentage of diet): meats, eggs, seafood, and green vegetables
- Middle (moderate consumption): non-starchy colored vegetables
- Top (minimal consumption): nuts, seeds, berries, and starchy vegetables
- Avoid: dairy, grains, legumes, sugar, sweeteners, and any paleo “treats”
The Final Word
Whether you’re aiming to lose weight, burn fat, or support long-term health, keto and other popular diets share some common ground. Most focus on cutting out processed carbs, limiting added sugars, and emphasizing whole, nutrient-dense foods like non-starchy vegetables.
That said, each approach has its own unique features and goals. Understanding these differences is key to finding the best fit for your needs. As always, it’s a good idea to consult with your healthcare provider before making major dietary changes, especially if you have underlying health conditions.
