Low carb and low fat diets are both extremely popular for fat/weight loss, but which one is actually better ? Some might say that low carb is a worse because of how weak and fatigued you feel when you don’t have enough glycogen in your body while others believe that increased fat consumption leads to an array of health problems like heart disease. This has been an on going debate for many years and there has been many studies comparing low carb to low fat diets, with a few studies suggesting that one is better than the other.
Before looking at these studies you should know that a low carb diet is where you’re eating less than 40 grams of carbohydrates a day and a low fat diet is where you get less than 30% of your daily caloric intake from fat.
What Most Of The Studies Show
Out of the many studies done on low carb vs low fat diets the majority of them showed that the low carb dieters almost always lost more weight than the low fat group. However, there are other factors that you should know of:
- Both groups ended up eating much less than before the study, but the low carb group ate even less calories than the low fat groups which of course leads to more weight loss. Furthermore the low carb dieters started eating more protein as well, supressing their appetite leading to an automatic reduction in caloric intake.
- Most of the studies showed that the low carb groups lost around 2-3 times as much weight as the low fat groups, but in a few instances there was no significant difference.
- In most studies the low fat group had their caloric intake restricted, while the low carb group could eat until they felt full. When both groups started to restrict their caloric intake, the low carb dieters still lost more weight.
- Researchers also noted that low carb diets had a clear advantage of getting rid of unhealthy visceral fat (fat that is stored deep underneath your skin).
- Low carb diets did not raise LDL cholesterol levels, but low fat diets did lower LDL cholesterol temporarily. So the bad LDL cholesterol isn’t really affected when doing a low carb or low fat diet, however low carb diets did raise HDL cholesterol helping improve metabolic health while lowering the risk of cardiovascular disease.
- Both diets showed an improvement in blood sugar and insulin levels with non diabetics.
- Blood pressure also decreased in both diets when measured.
It is important to keep in mind that every single one of the studies done where randomised controlled trials and is as good as it gets when it comes to scientific evidence.
So Should You Go Low Carb Too ?
If you really want to lose weight and keep it off the most important thing for it to work is if you can actually sustain the diet. For most doing a true low carb diet (where you eat less than 40 grams of carbs a day) is not always realistic, but it’s not the only way you can lose weight even if some other methods are slower.
So to sum up whatever diet you can stick to until you reach your goal weight is the diet you should do, no matter if it’s low carb or low fat and if you have anymore questions about any diet please feel free to leave it in the comments down below.