Nutrition & Diet

Low fat vs low carb diet: What is better for quick weight loss?

Although weight was once a symbol of wealth in the past, the trends nowadays are all about weight loss. In this regard, many people are now choosing various kinds of diets to lose some pounds. Amongst the most popular diet routines are low fat diets and low carb diets. But people often have trouble choosing between the two.  So let us give you a short overview.

What is a low fat diet?

Carbohydrates, proteins and fats are the main macronutrients that make up your diet. Normally, 30% of your diet consists of fats. However, in a low fat diet, you ideally consume lesser than 30%. This means that you will be consuming more carbohydrate and protein rich foods. You will also be replacing high fat food items(such as butter, oils, nuts, avocados and animal fats) with low fat food items such as egg whites, vegetables, fruits, legumes, lean meats and whole grains.

What is a low carb diet?

A carb-restricted diet, sometimes known as a low-carb diet, is one in which total percentage of carbs are low in comparison to protein and fat. A low-carb diet limits carbohydrate-rich foods, such as starch-rich meals (bread, pasta, and potatoes), sugars and grains. Instead, it promotes carbohydrate-based items with low carbohydrate density (such as fruits and vegetables). By definition, a low-carbohydrate diet is relatively richer in protein, fat, and veggies.

Which one gave better results?

There have been many studies to determine whether low carb diets or low fat diets are more effective for weight loss. Many studies have shown that low carb diets could be more effective in short term weight loss. Such studies usually lasted from 3 months to 2 years. However, there have also been several studies spanning from 1-2 years that have shown that there was actually similar weight loss between the people who followed the two diets. Thus, it can be said that although low carb diets seem to be better at long term weight loss, the results aren’t too different in the long run.

Which diet should you choose?

Simply put, the way to help reduce your weight is to cut down on your excess calories intake. This can be done by following any of the two diets. Short term weight loss can be enhanced by the low carb diet. But well, now that you know that the long-term results of the two diets are quite similar, you should choose according to whichever one suits you best. Think about the food items you like and which items will be more difficult for you to refrain from. Choose the diet that you think will be easier to stick to because consistency is the key.

It is also important, however, to realize that diet is not the sole factor that contributes to your weight. In fact, many other factors such as your age, gender, genetics, race, hormonal status and other- comorbidities will may a role. Thus, a diet that works amazing for someone else, may not work as well for you. Do not be disheartened. You can try both types of diets for some time and see which one works best for you. If possible, consult a nutritionist so that he/she can provide you a comprehensive diet plan customized solely for you. And lastly, remember that nothing is more important than your health. Do not starve yourself; be sure you eat at least what your body requires to stay healthy.