Low Fat vs. Low Carb Diet

midcoast_mommy

Which one is better for weight loss and why? Discuss.

Sidesteal

The comparisons are pointless without considering context, such as the individuals dietary needs and how you are defining low.

Generally speaking, fat is physiologically more important.

Weight loss will primarily be driven by energy balance. Macronutrients matter for various reasons such as body composition, hormones, etc.

midcoast_mommy

The comparisons are pointless without considering context, such as the individuals dietary needs and how you are defining low.

For an average/normal man or woman. As far as defining low, I mean limiting (or eliminating) one while likely raising intake of the other. Thanks for your input!

FireBrand80

In research where all other factors are the same and calories are strictly monitored, neither has been shown to have an advantage.

In studies that show a low carb diet to be superior, usually the low carb diet is higher in protein, and/or calorie intake is self reported.

cjc166

I don't think either is particularly great for long term health, or optimal for weight loss.
It may be worth your time to check out "Eat to Live" by Dr. Fuhrman which is a high nutrient content diet style. I started 6 weeks ago and have lost 26 lbs in that time period, I no longer count calories, lost my hunger cravings (except at mealtime), and feel better than I have in a very long time. Anyway, it's worth looking into.

Rae6503

How about just Low (er) Calorie?

Loulady

If those are my only options, low carb all the way. Fat is yummy.

midcoast_mommy

How about just Low (er) Calorie?

That's what I'm doing now. I'm just curious what people have to say, that's all.

waldo56

The ins, outs, and whatnots of all the various diet types is dicussed in this series of articles:
http://www.bodyrecomposition.com/fat-loss/comparing-the-diets-part-1.html

The basic gist is that it doesn't matter at all. Pick whicher you can stick to easiest. Unless you are diabetic/prediabetic, then chances are low carb is best for you.

wellbert

Fat is an essential nutrient. Carbs are not. Take that how you will.

cjc166

How about just Low (er) Calorie?

Lower calorie by itself is no good if you're eating Twinkies at all of your meals. :bigsmile:

Lower calorie is certainly good if it's healthy.

Sidesteal

The comparisons are pointless without considering context, such as the individuals dietary needs and how you are defining low.

For an average/normal man or woman. As far as defining low, I mean limiting (or eliminating) one while likely raising intake of the other. Thanks for your input!

As far as "limiting' goes, that again depends on context. I would say that there's a lower threshold for fat intake that you wouldn't want to go under for a prolonged period of time.

If you're talking about eliminating or getting as close to zero as you can, I'd remove carbs before removing fat, for physiological reasons.



But beyond that (and for the record, look at FireBrands post too because it's correct), I think both are silly as arbitrary diets.

The ideal would be to look at the individual and his or her personal and performance needs and structure your macro intake to meet that. I don't function well when I go below 200g carb for example. Someone else may not do well going over 50.

Sidesteal

Lower calorie by itself is no good if you're eating Twinkies at all of your meals. :bigsmile:

I know you're probably just being silly but the above also depends on context. I could eat a twinkie at every meal and look the way I do now and have great health markers.

Selfmadepsyche

I found it easier to give up bread than bacon and full-fat cheese. In the sticking-with-it sense, that makes a low-carb diet better for my weight loss goals.

psuLemon

Study after study that I have seen point to better weight loss with High protein, moderate carb and fat when calories are equal.


http://www.ncbi.nlm.nih.gov/pubmed/15466943

http://www.ncbi.nlm.nih.gov/pubmed/18769212

laurie858

IMO, low carb is better for weight loss, specifically fat loss. Your body needs fat (good fats: 2% milk, a drizzle of olive oil to cook chicken breast, some avocado on a salad, etc). We don't really NEED bread, pasta, twinkies, candy, etc.

Every day I shoot for 40% protein, 30% carbs, 30% fat.

I REALLY limit carbs like bread of any kind or color including tortillas and wraps, pasta, sugar, crackers, chips, etc. Most days I go without eating anything in the "grain" category except steel cut oats in the AM, sweet potatoes (no butter!), and brown rice.

But I don't feel guilty for having a big salad with lots of dark leafy greens, tomatoes, onions, cucumber, avocado, chicken, and my favorite Newman's Own restaurant style italian dressing (not light). It's got "carbs" but I don't personally count veggies as "carbs" even though they technically are. I eat as many veggies as I want. And it's got fat from the avocado and dressing. But it's super healthy, good protein, and guilt-free in my book.

kaervaak

I believe that most people find low carb easier for weight loss because it allows you to eat more satisfying foods and a high fat/high protein diet is better for satiety than many other diets.

cjc166

Lower calorie by itself is no good if you're eating Twinkies at all of your meals. :bigsmile:

I know you're probably just being silly but the above also depends on context. I could eat a twinkie at every meal and look the way I do now and have great health markers.

You probably could, as long as you were eating very well otherwise.
I was actually referring to the diet where one would eat nothing but Twinkies. It's worth a google, or, maybe it isn't.

cjc166

I believe that most people find low carb easier for weight loss because it allows you to eat more satisfying foods and a high fat/high protein diet is better for satiety than many other diets.

I used to think this same thing until I found the nutritarian diet style. It's worth investigating if you haven't heard of it.

FireBrand80

I believe that most people find low carb easier for weight loss because it allows you to eat more satisfying foods and a high fat/high protein diet is better for satiety than many other diets.

I used to think this same thing until I found the nutritarian diet style. It's worth investigating if you haven't heard of it.

Saying that one should eat primarily nutrient dense foods is kind of beside the point.

shorty35565

The comparisons are pointless without considering context, such as the individuals dietary needs and how you are defining low.

For an average/normal man or woman. As far as defining low, I mean limiting (or eliminating) one while likely raising intake of the other. Thanks for your input!

U dont need to eliminate either! You're body needs both fat & carbs. I suggest a balanced diet 40/30/30

cjc166

I believe that most people find low carb easier for weight loss because it allows you to eat more satisfying foods and a high fat/high protein diet is better for satiety than many other diets.

I used to think this same thing until I found the nutritarian diet style. It's worth investigating if you haven't heard of it.

Saying that one should eat primarily nutrient dense foods is kind of beside the point.

Why? It seems to me that it's the most important point.

Zangpakto

Still depends, but in general lower carb is better than lower fat as carbs also make you retain water at 3g water per 1g carb, meaning you also need to drink more water on a higher carb based diet in order to stay hydrated...

However when racing, a high fat diet can bet helpful if taken for a week or two maybe 3-4 weeks before race to get body used to burning fat for fuel for those long races.

High carb preferred but hey, at end of day a calorie will be a calorie in terms of weight loss if that is your only goal...

If ONLY weight loss is goal, then neither really is better though I guess high fat will keep you fuller for longer so that is a bonus... but as long as your using more calories than your eating, you'll lose...

It's simple, eat less, train more to lose weight, that is all that matters when it comes to weight loss, however, HOW and WHAT you want out of it changes what you eat or how you train. Something simple is actually complicated by your goals you want to achieve, unless as stated.. they are only lose weight, in which case, eat lots of veggies, lean meat, drown yourself in water so have 2 glasses before each meal carbs in morning not afternoon, and if you want to be better cut out red meat as well.

Your choice...

Zangpakto

Oh yea umm a few weeks before my race I always aim for 70% carbs if anyone wondering...

I also reset my goal by changing starting weight but have lost 60 odd pounds already...

In general the majority of my calories is either fat or carbs... no idea why, roughly like 50-60% carbs, 20-30% fat 10-20% protein...

That is my general diet, but it changes... like today 45% fat, 25% protein and 30% carbs... yesterday 69% carbs, 11% protein and 20% fat...

Other days the fat/carbs are even with protein lower... I guess mine is more lower protein than anything, I get my macros all the time but still lol...

FireBrand80

I believe that most people find low carb easier for weight loss because it allows you to eat more satisfying foods and a high fat/high protein diet is better for satiety than many other diets.

I used to think this same thing until I found the nutritarian diet style. It's worth investigating if you haven't heard of it.

Saying that one should eat primarily nutrient dense foods is kind of beside the point.

Why? It seems to me that it's the most important point.

The question is whether a low carb or low fat diet provides any weight loss benefit. Saying essentially that "you should eat healthy," doesn't really address the question.

Like if an athlete asked how much protein he needed, and you responded with "eat a lot of veggies." That's a good recommendation, but doesn't answer the question.

cjc166

I believe that most people find low carb easier for weight loss because it allows you to eat more satisfying foods and a high fat/high protein diet is better for satiety than many other diets.

I used to think this same thing until I found the nutritarian diet style. It's worth investigating if you haven't heard of it.

Saying that one should eat primarily nutrient dense foods is kind of beside the point.

Why? It seems to me that it's the most important point.

The question is whether a low carb or low fat diet provides any weight loss benefit. Saying essentially that "you should eat healthy," doesn't really address the question.

Like if an athlete asked how much protein he needed, and you responded with "eat a lot of veggies." That's a good recommendation, but doesn't answer the question.

OK, let's answer the question. Yes, they both provide weight loss benefit, but neither is optimal for long term health, or immediate or long term weight loss success. To answer the question directly, here is how you should eat for optimal health, weight loss, and disease prevention.

FireBrand80

OK, let's answer the question. Yes, they both provide weight loss benefit, but neither is optimal for health, immediate, or long term success. To answer the question directly, here is how you should eat for optimal health, weight loss, and disease prevention.

I agree with you, I wouldn't necessarily recommend either.

As far as that chart you posted, I would disagree with some of that. For one, it would seem awfully low in protein for what the research indicates is the optimal range for lean mass retention on a diet. Also, while I agree that fruits, vegetables and other whole foods should make up the majority of one's diet, however, some context is needed. For example, an ultramarathon runner needs a massive amount of carbohydrates to support his training and events. If he were to attempt to meet his carbohydrate needs with fruits, veggies and whole grains, he wouldn't likely be able to stomach that volume of food and still compete, and the fiber intake would likely handcuff him to the toilet.

cjc166

OK, let's answer the question. Yes, they both provide weight loss benefit, but neither is optimal for health, immediate, or long term success. To answer the question directly, here is how you should eat for optimal health, weight loss, and disease prevention.

I agree with you, I wouldn't necessarily recommend either.

As far as that chart you posted, I would disagree with some of that. For one, it would seem awfully low in protein for what the research indicates is the optimal range for lean mass retention on a diet. Also, while I agree that fruits, vegetables and other whole foods should make up the majority of one's diet, however, some context is needed. For example, an ultramarathon runner needs a massive amount of carbohydrates to support his training and events. If he were to attempt to meet his carbohydrate needs with fruits, veggies and whole grains, he wouldn't likely be able to stomach that volume of food and still compete, and the fiber intake would likely handcuff him to the toilet.

I must respectfully disagree. It is not low in protein, it is optimal in protein. The author himself was an Olympic figure skater, and advises professional and olympic athletes regarding their diet Naturally, as an athletic person's activity level increases, they will need to eat more food, and their protein level increases as their caloric needs increase. Plenty of marathon runners are following this plan as well.

It's a myth that a vegan or near vegan diet is low in protein. I've been hitting my protein requirements every day without any extra effort, not to mention exceeding all of my micronutrient requirements.

hooah_mj

I've completely cut out certain foods from my daily intake ie. breads, tortillas, pastry, rice, most pastas (and red meat), so I don't have to think low-carb.
Now I'm much more focused on low(er) fat.

After reading my comment, it sounds pretty crazy....but it's similar to the comment below in that I twek the carbs 'til they're not an issue, then I reduce my fats

IMO, low carb is better for weight loss, specifically fat loss. Your body needs fat (good fats: 2% milk, a drizzle of olive oil to cook chicken breast, some avocado on a salad, etc). We don't really NEED bread, pasta, twinkies, candy, etc.

Every day I shoot for 40% protein, 30% carbs, 30% fat.

I REALLY limit carbs like bread of any kind or color including tortillas and wraps, pasta, sugar, crackers, chips, etc. Most days I go without eating anything in the "grain" category except steel cut oats in the AM, sweet potatoes (no butter!), and brown rice.

But I don't feel guilty for having a big salad with lots of dark leafy greens, tomatoes, onions, cucumber, avocado, chicken, and my favorite Newman's Own restaurant style italian dressing (not light). It's got "carbs" but I don't personally count veggies as "carbs" even though they technically are. I eat as many veggies as I want. And it's got fat from the avocado and dressing. But it's super healthy, good protein, and guilt-free in my book.

debussyschild

Guess what? There is no definitive answer to this one. Go try one of the two and find out for yourself.

marc8686

Which one is better for weight loss and why? Discuss.

this is based on your DNA. my wife and i did genetic tests and turns out i need a low fat diet and she needs a low carb diet to most effectively lose weight. i have to say that since doing this test im ACTUALLY losing weight for the first time in my life. i peaked at almost 420 after steadily gaining for like 8 years and over 140 lbs. ive always been told to limit carbs and stuff but turns out 55% of my diet is supposed to be some sort of healthy carb. so to answer your question, there IS NO ANSWER. it is 100% based on the individual and how your body works. the tests are very simple, ive helped a lot of people get them since i did mine.