Choosing a diet can be a tedious task and when it comes to weight loss, the most obvious contenders are a low fat and low carb diet. Both methods can help shed pounds but not both are apt for every body type.
Nutrition research has not delivered black-and-white answers, as there are various caveats. Our bodies are different enough to the point that it’s impossible to conduct studies to conclusively show what works over long periods for everyone. So, before you embark on a new diet to lose weight, here is a detailed blog to help you choose between low fat and low carb diet.
Lower carbs, fewer pounds?
A Low carb diet is no longer called the Atkins diet, but the low-carb school of dieting is back in vogue. The basic idea behind a low carb diet is to control the consumption of refined carbohydrates that are quickly converted into sugar in our bodies and cause energy swings and hunger.
The body mobilises its own carbohydrate stores from liver and muscle tissue to compensate for the lack of carbohydrates. This way the body also mobilises water and the result is rapid weight loss. By cutting down on carbs weight loss becomes easier as your body burns fat for fuel and also makes you feel fuller.
As per the low carb zealots, eating carbs increases your blood sugar level. This causes the body to release insulin (the fat gaining hormone) to shuttle the glucose in your blood and then to the fat cells. Increase in insulin levels hinders fat burning. Hence, remember that an increase in insulin level leads to fat storage and not fat burning.
Low Fat Diet, yay or nay?
Fat is also a major source of calories and helps in building cell membranes and hormones. Low-fat diet implies no more than 10% of calories from fat. These diets are generally from plant-based products and contain limited intake of animal products such as eggs, meat and full-fat dairy. This diet also restricts high-fat plant foods such as extra virgin olive oil, nuts and avocados.
A low-fat diet can be problematic as fat serves as an essential ingredient for our body functions. Moreover, this diet is monotonous and bland, which is also why sometimes people following it eat less of the unrewarding food. However, an incentive for choosing a low-fat diet is that a gram of fat has twice as many calories as the same amount of carbs or protein.
The Bottom Line: Low-Fat or Low-Carb Diet
Based on a year long study with randomized clinical trials conducted by DIETFITS, both low carb and low fat diet produced similar weight loss and increase in metabolic health markers. Moreover, there was no impact of insulin production and tested genes on predicting weight loss success or failure. The most important thing for weight-loss is developing healthy habits, not depriving oneself.
Low-fat diets can considerably reduce the risk of heart disease, diabetes, obesity and multiple sclerosis. Low carb diet At the end of the day, the best diet for you is the one that includes nutritious food. The key is to maintain a calorie deficit, sufficient dietary protein and micronutrients requirements and adhere to the diet plan. Our body undergoes continuous changes. Hence, if a low fat, high carb diet suits you now, 5 years later it could be just the opposite. Experiment with both dieting styles and remember that moderation is the key. Opt for the diet based on personal preferences, health goals and sustainability!
