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Low-Fat vs. Low-Carb: Which Is Better For Weight Loss?
When it comes to weight loss, there is a debate about which diet works best: low-fat or low-carb. This week, we will address this question.
Many long-term studies comparing low-fat and low-carb diets have shown minimal differences in weight loss between the groups.
However, within each group, individual weight changes vary greatly, suggesting that certain diets may work better for specific individuals.
A recent study attempted to answer two questions:
- Does an individual's genetics predispose them to be more successful at losing weight with a certain type of diet?
- Does an individual's insulin response to eating carbs predict which type of diet will be better for weight loss?
The study found that neither genetics nor insulin production could predict weight loss success with either a low-fat or a low-carb diet. Additionally, the difference in weight loss between the two groups was not statistically or clinically significant.
So, what does this study, and other similar studies on low-fat vs. low-carb diets, tell us about weight loss?
Both low-fat and low-carb diets are equally effective for losing weight. Neither is superior as long as there is no difference in caloric intake or protein intake.
So, what should you focus on instead of a low-fat vs. low-carb diet?
Focus on finding a healthy diet that works best for you. In addition, prioritize the following foundational principles of any diet:
- Consume more whole foods.
- Increase your intake of vegetables and fruits.
- Reduce added sugar.
- Limit consumption of refined grains.