Numerous individuals turn to low-fat diets as a means to facilitate weight loss and enhance fat metabolism.
However, recent studies indicate that low-carbohydrate diets may offer comparable effectiveness.
Furthermore, low-carb diets have demonstrated the ability to promote fat loss, diminish appetite, and stabilize blood sugar levels.
Consequently, one might question which dietary approach is superior for weight reduction.
This article aims to compare low-carb and low-fat diets to assess their respective impacts on weight management.
Basics of low carb vs. low fat diets
Even though low carb and low-fat diets share the objective of aiding weight loss, their structures are fundamentally different.
Low carb diet
Diets that are low in carbohydrates impose limitations on carbohydrate intake to various degrees. The classifications are as follows:
- Very low carbohydrate diets consist of less than 10% of total daily calories, translating to 20–50 grams per day on a 2,000-calorie diet.
- Low-carbohydrate diets: which represent less than 26% of total daily calories, or fewer than 130 grams per day on a 2,000-calorie diet.
- Moderate carbohydrate diets, which encompass 26–44% of total daily calories.
It is essential to understand that very low carbohydrate diets are frequently ketogenic, which involves a considerable reduction in carbohydrate intake to facilitate the onset of ketosis. This metabolic state allows the body to rely on fat for energy instead of carbohydrates.
Low carbohydrate diets generally restrict foods such as sugar-sweetened drinks, baked goods, candies, and other sugary items. Some variations may also limit the intake of healthier carbohydrate sources, such as grains, starchy vegetables, high-carbohydrate fruits, pasta, and legumes.
At the same time, experts encourage individuals to increase their consumption of protein and fats from nutritious sources, including fish, meat, eggs, nuts, high-fat dairy products, unprocessed oils, and non-starchy vegetables.
Low fat diet
Low-fat diets require individuals to limit their fat intake to less than 30% of their overall daily caloric intake.
Instead, the focus is on consuming naturally low-fat foods, which include fruits, vegetables, whole grains, egg whites, legumes, and skinless poultry. Instead, the diet emphasizes the consumption of naturally low-fat foods such as fruits, vegetables, whole grains, egg whites, legumes, and skinless poultry.
Occasionally, you may include fat-reduced foods like low-fat yogurt, skim milk, and lean cuts of beef and pork. It is important to note that some fat-reduced products, particularly yogurt, may contain added sugars or artificial sweeteners.
Which is better for your health?
A variety of studies have investigated the effects of low-carbohydrate versus low-fat diets on weight loss, along with several other health dimensions.
Weight loss
Research predominantly indicates that low carbohydrate diets may be more effective for achieving short-term weight loss than low-fat diets.
An earlier study lasting six months and involving 132 obese participants demonstrated that those on a low-carbohydrate diet lost more than three times the weight of those following a low-fat, calorie-restricted diet.
In another small-scale, 12-week study, overweight adolescents on a low-carbohydrate diet lost an average of 21.8 pounds (9.9 kg), in contrast to just 9 pounds (4.1 kg) for those on a low-fat diet.
Additionally, a two-year study with 322 obese individuals compared low-fat, low-carb, and Mediterranean diets, revealing that the low-carb group lost 10.4 pounds (4.7 kg), while the low-fat group lost 6.4 pounds (2.9 kg), and the Mediterranean group lost 9.7 pounds (4.4 kg).
Conversely, other investigations suggest that low-carbohydrate and low-fat diets may demonstrate similar effectiveness in the long term.
A review of 17 studies found that participants on a low-carbohydrate diet experienced significantly greater weight loss compared to those on a low-fat diet.
Although the low carbohydrate diet remained more effective after a year, the difference between the two diets gradually lessened over time.
Additionally, a two-year study involving 61 individuals with diabetes indicated that both low-carbohydrate and low-fat diets resulted in comparable weight changes.
A substantial meta-analysis of 48 studies also indicated that both dietary approaches led to similar weight loss, underscoring that the key to successful weight management may lie in finding a diet that one can adhere to consistently.
Fat loss
A majority of research indicates that diets low in carbohydrates are more advantageous for fat loss.
In a concise 16-week study, individuals who followed a low-carbohydrate, low-calorie regimen exhibited greater decreases in overall fat mass and abdominal fat than those on a low-fat diet.
A year-long investigation involving 148 subjects corroborated these findings.
Moreover, several additional studies suggest that low-carbohydrate diets are more effective in reducing belly fat compared to low-fat diets.
An analysis of 14 studies further confirmed that low-carbohydrate diets, particularly very low-carbohydrate diets, resulted in a decrease in fat mass among obese individuals.
Hunger and appetite
Evidence suggests that low carbohydrate, high protein diets are effective in diminishing hunger and improving mood relative to low-fat diets, potentially aiding in their long-term sustainability.
A particular study with 148 individuals revealed that those following a low fat diet experienced greater reductions in peptide YY levels, a hormone that suppresses appetite and encourages satiety, compared to those on a low carbohydrate diet.
This effect may stem from the satiating nature of protein and fat, which both slow gastric emptying, helping individuals feel fuller for extended periods.
Evidence suggests that protein and fat can significantly impact various hormones that regulate hunger and appetite.
A small study found that meals containing high levels of protein and fat raised the levels of the satiety hormone glucagon-like peptide 1 (GLP-1) and lowered the levels of ghrelin, which is associated with hunger, more effectively than meals that were high in carbohydrates.
Blood sugar levels
Reduced blood sugar levels may heighten sensations of hunger and lead to significant adverse effects, including tremors, exhaustion, and unintended fluctuations in body weight.
One approach to managing blood sugar levels is to restrict carbohydrates consumption.
A study involving 56 individuals with type 2 diabetes found that a low-carbohydrate diet was more successful in regulating blood sugar, promoting weight loss, and decreasing insulin requirements than a low-fat diet.
A different small study with 31 subjects assessed the effects of both dietary patterns and revealed that only the low carbohydrate diet was successful in lowering circulating insulin levels, which subsequently increased insulin sensitivity.
Enhanced insulin sensitivity can improve the efficiency with which the body transports sugar from the bloodstream into cells, leading to superior blood sugar control.
However, a three-month study involving 102 individuals with diabetes found that while the low-carbohydrate diet was more effective for weight loss than the low-fat diet, there was no significant difference observed in blood sugar levels.
Consequently, further investigation into the impact of low carbohydrate and low fat diets on blood sugar levels is essential.
Effects on health
Low fat and low carbohydrate diets may influence various health parameters in distinct manners. These effects encompass:
- Cholesterol: A comprehensive review of eight studies indicated that low carbohydrate diets are more effective in enhancing HDL (good) cholesterol levels and reducing triglyceride levels compared to low fat diets. However, neither dietary approach had a significant impact on LDL (bad) cholesterol.
- Blood pressure: Research indicates that both dietary strategies can lead to a reduction in short-term blood pressure; however, findings regarding their long-term effects on blood pressure remain inconclusive.
- Triglycerides: Multiple studies have observed that a low-carbohydrate diet tends to produce more substantial reductions in triglyceride levels than a low-fat diet.
- Insulin: Investigations into the effects of low carbohydrate and low fat diets on insulin levels have yielded inconsistent results, necessitating further research to ascertain whether one approach is more advantageous than the other.
The bottom line
Low-fat diets have gained popularity as a method for weight loss. In contrast, low carbohydrate diets are associated with more significant short-term weight loss, enhanced fat reduction, decreased appetite, and improved blood sugar regulation.
Although further research is necessary to understand the long-term implications of each dietary approach, existing studies indicate that low-carbohydrate diets can be equally effective for weight loss compared to low-fat diets, potentially providing additional health advantages.
Regardless of whether one opts for a low-carbohydrate or low-fat diet, it is essential to recognize that maintaining a consistent eating pattern over time is a crucial element for achieving success in both weight loss and overall health.
