How To Lose Weight, Choose Low Carbs Or Low Fat?
- Deepali Verma
Updated : July 28, 2022 06:07 IST
Despite the fact that both low-carb and low-fat diets are meant to help you lose weight, they are structured differently
Many people switch to low-fat diets to aid in weight loss and increase fat burning. However, recent studies suggest that low-carb diets might be equally effective. Furthermore, low-carb diets have been demonstrated to promote fat reduction, lessen hunger, and maintain blood sugar homeostasis. So, you might be wondering which is best for losing weight. Let's contrast low-carb and low-fat diets to assess how they affect weight loss. Low-carb and low-fat diets have different structures, despite the fact that they both aim to help you lose weight.
Low carb diet
There are several levels of carbohydrate restriction in low-carb diets. They comprise diets with very little carbohydrate—less than 10% of daily calories, or 20–50 grams on a 2,000-calorie diet
Low-carb diets: fewer than 130 grams per day on a 2,000-calorie diet, or less than 26% of total daily calories
Moderate carbohydrate diets: 26–44% of daily calories
Keep in mind that very low carbohydrate diets are frequently ketogenic, which means they severely limit carbohydrate consumption to cause ketosis, a metabolic state where your body burns fat for energy instead of carbohydrates.
Low-carb diets typically restrict items like baked goods, candies, sweets, and beverages with added sugar. In some variations, beneficial carbohydrate sources such grains, starchy vegetables, high-carb fruits, pasta, and legumes may also be restricted.
You should increase both your protein and fat intake at the same time, coming from healthful foods like fish, meat, eggs, nuts, high-fat dairy, natural oils, and non-starchy vegetables.
Low fat diet
Low-fat diets limit the amount of fat consumed to fewer than 30% of daily calories. Foods high in fat, such as butter, avocados, nuts, seeds, and full-fat dairy products, are frequently restricted or even prohibited. The foods you should eat instead are those that are naturally low in fat, such as fruits, vegetables, whole grains, egg whites, legumes, and skinless poultry. Lean cuts of beef and pork, as well as low-fat yoghurt and skim milk, as low-fat yoghurt and skim milk are occasionally allowed as fat-free foods. It's vital to keep in mind that some goods with low fat, like yoghurt, may include added sugar or artificial sweeteners.
According to the vast majority of studies, low-carb diets may be more successful than low-fat diets in promoting rapid weight loss. A assessment of 17 trials found that people on a low-carb diet shed pounds much more quickly than those on a low-fat diet. Even though the low-carb diet was still superior to the standard one after a year, the gap between the two gradually diminished. Finding a diet you can stick to may be the most crucial aspect for successful weight control, according to a comprehensive meta-analysis of 48 research that also indicated that low fat and low carb diets are both linked to similar weight reduction.
The majority of studies show that low carb diets are more effective for losing fat. Additionally, compared to low-fat diets, studies generally suggest that low-carb, high-protein diets reduce sensations of hunger and enhance mood, making them possibly simpler to follow over the long run.