7 Reasons Why Low-Carb Trumps Low-Fat

Let’s take a closer look at 7 reasons why and what it genuinely offers.

Are low-carb diets and low-fat diets really created equal? In most cases, people stand to benefit more from a low-carb approach, and the science backs that up fairly consistently. Here’s what the research actually says about why low-carb tends to win out over low-fat.

7 Reasons Why: Low-Carb Diets Tend to Win on Weight Loss

It’s almost a universal finding at this point: restricting carbs tends to produce better weight-loss results than limiting fat. Some studies show people losing as much as three times more fat on low-carb diets compared to low-fat plans (see research in The American Journal of Epidemiology and the Annals of Internal Medicine).

Research in the Journal of Nutrition found that a higher proportion of fat burned on low-carb diets specifically comes from the abdominal area. That means deep visceral fat — generally the most stubborn and health-relevant kind — tends to respond better to low-carb approaches, according to reviews in The Journal of Clinical Endocrinology and Metabolism and Critical Pathways in Cardiology.

Low-Carb Diets Are Often Easier to Follow

Some assume low-carb diets are harder to follow since they cut out entire food groups. In practice, though, real-world experience suggests the opposite tends to be true.

Research in The New England Journal of Medicine tracked how long people stayed on low-fat versus low-carb diets, and found more participants completed the full study period on low-carb plans.

“When people become properly hydrated, drinking 2-3 quarts of filtered water per day, their hunger mechanism works better and they eat less. When greens are the obsession, the other foods they shouldn’t be eating get pushed out and their brain starts to rewire itself toward healthy foods and away from unhealthy foods. Then we address the other stuff, but mastering these two things first builds the momentum and brain wiring base that makes the next steps easier to follow,” says PJ Glassey, CSCS, CEO of X-Gyms.

Bottom line: It’s a common misconception that low-carb diets are hard to stick with. Nutritional research shows participants are actually more likely to complete a study following a low-carb approach than a low-fat one.

Low-Carb Diets Support Higher HDL Cholesterol

Healthy levels of HDL cholesterol — the “good” kind — are a key factor in preventing broader health issues, according to the British Journal of Pharmacology.

Low-carb diets have consistently been shown to raise HDL levels (see The Journal of Nutrition), while low-fat diets tend to be less effective at boosting HDL — and in some cases can actually lower it.

Bottom line: Low-carb diets are more effective at raising good HDL cholesterol, while low-fat diets tend to fall short and can occasionally work against you here.

Low-Carb Diets Make Calorie Restriction Easier

Research in Obesity Reviews found a meaningful difference in how low-fat and low-carb dieters approach calorie intake day to day.

Low-carb dieters are often able to eat until they feel full, while low-fat dieters tend to spend far more mental energy counting every calorie. Even so, low-carb dieters generally end up consuming the same or fewer total calories than their low-fat counterparts (see Diabetic Medicine).

That’s largely because low-carb diets naturally curb appetite (see Obesity), leading to genuine fullness and less eating overall without the constant feeling of restriction — no portion counting required.

“The biggest problem with starvation diets is that it gives you a temporary result of losing weight, but it destroys your metabolism in the long-term. You see, when you starve your body of nutrition, you may lose weight, but the weight you are losing is from muscle. Muscle is what keeps your metabolism going (burning more calories even while you are sitting, resting and even sleeping). Plus muscles also improve your posture, your immune system, and now new evidence has even shown us that muscles make you smarter,” says Andréa Albright, fitness expert and cover model.

Bottom line: While low-fat dieters are stuck counting calories constantly, low-carb dieters can eat more freely and with less mental strain. Cutting carbs naturally makes reducing calories easier.

Conclusion

Low-carb diets carry several real advantages over low-fat approaches. Eating fewer carbs tends to mean fewer overall calories and greater satisfaction at meals, which in the end typically adds up to more weight lost compared to a low-fat plan.

In short, a low-carb approach is one of the more reliable ways to support both health and a trimmer waistline — though it’s not the right fit for everyone. If you’re ready to start losing weight, it’s worth choosing an approach that can be tailored to your specific needs, medical history, and lifestyle, ideally with guidance from a healthcare provider or registered dietitian along the way.

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Overall, 7 reasons why remains worth understanding before you decide.

Overall, 7 reasons why remains worth understanding before you decide.