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Have you ever wondered about the science behind low fat and low carb diets? Which one is better?
In a study from 2003, 40 people between the ages of 24 and 61 were evaluated during a 10-week program. This program looked at health outcomes as a result of being part of a low carb or low fat diet.
Those within the low carb diet had no more than 15% of their calories coming from carbohydrates. Those within the low fat diet had less than 18% fat in their diet. In the end, both groups improved and lost nearly the same amount of weight, with the low fat group having lost 18.2 pounds on average and the low carb group having lost an average of 18.8 pounds.
In addition, both groups lowered their triglycerides and cardiovascular risk. However, the low carb diet increased their HDL but saw no change in LDL. The low fat diet saw improved insulin sensitivity, whereas the low carb group saw no change with this. The low carb group also saw their ketones increase, while the low fat group did not experience this.
So both diets worked well in their own ways and showed weight loss. But how do you decide what will work best for you? To do this, you have to prioritize what matters most to you. If you want to impact your insulin sensitivity, perhaps the low fat diet is for you. If you want to see your ketones increase, then the low carb diet might be the right choice.
Ultimately, the right choice for you is the one that will work with your lifestyle. If the changes are not sustainable in the long-term, it won’t be the right fit. Consider what food you have access to and the nature of your everyday lifestyle. Be realistic. If you know you cannot give up bread and carbs, then perhaps the low carb diet is not for you. Choose one or the other and stick with it. The choice over a low fat or low carb diet is truly yours to make!
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