DIET COMMENTS: DIFERENCIAS ENTRE LA LOW-CARB DIET Y LA LOW-FAT DIET

We’ve seen the results of low-fat dietary recommendations for the last 50 years or so. It roughly correlates (correlation, not claiming causation) to the rapid increase in obesity rates.

Low fat may work for some, but the overwhelming evidence suggests that it fails when coupled with the highly refined carb/high sugar diet that we otherwise eat. In other words, it does no good to cut out fat if you only replace it with sugars and starches.

Low fat can work when coupled with otherwise sensible eating high in fiber and vegetables, low in sugars and starches.

Low carb works largely by cutting out the highly refined carb/high sugar foods that otherwise defines the modern western diet.

The battle is not between high fat vs high carb. Both have their place, both can work, one may be better for you than the other depending on the cause of your weight or your particular medical or lifestyle needs.

The battle is between a healthy, sensible diet with whole foods and significant time spent not eating, and the highly processed, sugar-heavy, constant eating that has become the western diet.

We don’t need 6 meals a day, we don’t even need 3. What we need is the 50’s paradigm of no snacking, filling meals with all the necessary food groups represented, and a nice long span between dinner and breakfast.

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CC Nichols

Sales Leadership (1998–present)3y

Originally Answered: Is low fat or low carb better for weight loss?

Watch the Forks Over Knives (FOK) documentary. They use actual data to prove the benefits of a Whole Foods plant based diet. I know weight loss is what everyone seeks. I think the paradigm needs shifted to improved health being the goal. If you improve your health, weight loss will be a welcomed side effect.

Whole Foods plant based diets consist of a lot of carbs….healthy carbs. Think fruits, vegetables, and whole grains. These are the basics of what your cardiovascular system and mind needs. There are 9000 factors to all this that I can’t do justice. My only criticism of the film is their preaching to completely eliminate all meet from your diet. I’m not sure their results are from that or simply due to a drastic reduction in the amount of meat eaten in the areas of the world they studied.

Please ignore the fad diets. There is not any short cut or great secret to any of it. Eating healthy makes you healthy. Eating loads of meat and fat make you unhealthy. Watch the documentary and arm yourself with facts. Not what your neighbor or some faceless internet fool claims worked for them.

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Jono Hart

Obstacle Course Designer (2013–present)5y

Weight loss is a vague objective. Your body can lose weight in many ways like: water weight, muscle mass, bone density and fat. The last one being the one that most people actually want to reduce when they say lose weight. If your objective is just to lower the number on the scale then low fat and low carb will work, as long as you have a consistent calorie deficit. The easiest way to gain fat is to combine high carb with high fat, so it is important to keep these diets as separate as possible unless you are specifically trying to gain fat. My main issue with using high carb to lose fat is that you end up losing muscle mass as well when you have a calorie deficit on a high carb diet, while low carb has muscle protecting effects. Now my issue with the low fat high carb diet in general is that there doesn't exist an essential carbohydrate in human nutrition. 99.99999% of the population can follow a zero carbohydrate diet and develop no deficiencies and be perfectly healthy. If you go on a zero fat diet you will be in bad shape in a very short amount of time. All our cell membranes are made of lipids (fat) and our hormones are very dependent on fat. Why would you give up something essential to health for something non essential.

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Hemingway's Underpants

Lost 60 pounds a couple years ago and holding steady6y

Originally Answered: Is low-carb better than low-fat?

Oh my God yes. Natural fats are actually good for humans. And that includes fats from animals. You can actually lose weight with or without fat if you restrict yourself on the sugars and grains, but with low fat your body is never quite satisfied and the constant hunger wears you down eventually. It’s like taking the car to the movies, but pushing instead of driving it. Just drive the dang car and you’ll get there much easier. If you don’t believe me that fat is all right for you, here are some names to Google: Nina Teicholz, Zoe Harcombe, Gary Taubes., Dr. Jason Fung, Dr. Ken Berry. Give them a look.

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Pragya Chaturvedi

Low carb is simple and deicious8y

Originally Answered: What's better for losing weight, a low carb diet or a low fat diet?

Definitely low carb. After all, it is carbs that make you fat. Fat does not make you fat.

Minimize or if possible, eliminate altogether the intake of starchy foods like bread, rice, pasta, potatoes, peas etc.

Include loads of vegetables in your diet. Vegetables that grow above the ground are mostly safe to eat on a low carb diet. If you are a non-vegetarian, eggs and meat can be included in your diet.

Replace the reduced/eliminated carbs with good fats like virgin coconut oil, butter, ghee, nuts, seeds, olives and cheese.

A riend of mine lost 18 kgs in 2 months on a low carb high fat (LCHF) diet. Try it and see the difference. :)

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Luis M. González

Lives in Buenos Aires, ArgentinaUpdated 6y

Originally Answered: Would you rather go on a low-carb or a low fat diet?

There are three macronutrients: Proteins, Fats and Carbohydrates. Of these three, only proteins and fats are “essential macros”. That means that they’re needed by our bodies to keep us alive.

Carbohydrates are the only non-essential macro. If we didn’t eat any carb, our body would be able to make glycogen out of proteins and fats. Fats are necessary for hormone production and vitamin absorption. Proteins are the raw material for our muscle and organs tissue. Carbs are just a source of energy, but not the only one.

So I would go lower carb. Eating low carb is easier to keep a caloric deficit needed to lose weight, because carbs don’t keep us as satiated as proteins and fats (in addition to being non-essential).

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Healthy Fitness Cult

Bachelor's in Nutrition in Weight Loss & Dietetics (college major), Berkeley Preparatory School, Tampa Florida (Graduated 2001)Oct 5

What's better for weight loss, cutting carbs or fat?

But as someone who is trained as a Health Expert, Nutritionist and Weight Loss Coach for both men & women, I have worked with thousands of clients to help navigate the often confusing world of dieting and bridge the debate between do we need carbs or fat for weight loss. And for those who argue the two are mutually between, the answer is, well far more gradient than that.

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Carbohydrates and fats are important for our diets. Weight loss is, therefore, not about cutting carbs or fat entirely; it's more about striking a balance. Carbs give you the quick energy you want, and fats for cell function and to produce hormones. While cutting either macronutrient can work for weight loss, for many people it simply comes down to personal preference and the likelihood they are going to stick with a particular diet.

In fact, some of my clients have had great results with ditching all of those horrible refined carbohydrates (like white bread, sugary snacks and processed foods), snow carb ager which generally spike our blood sugar and signal to the body to store fat. Others, on the other hand opt to consume less of those bad fats such as trans fats and concentrate more on heart-healthy fat from sources such as avocado, nuts plus olive oil. The latter two can both be viable, but the secret sauce really lays with calorie deficit aka burning more than you eat.

In my experience, I have found that individuals succeed by finding the plan that fits their lifestyle best. TLC works for some people and keto is king for others, so vegetarian low-fat fare pings your radar?

At the end of it though the biggest factor is consistency and finding a diet you can stick to. If you want to lose weight in the New Year, then it's going to come from a well-rounded approach that includes some classroom time -- regular exercise plus eating mindfully.

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Ruth R. Lopez

8.a in X (Alphabet Inc.) & Healthy Eating, Zig Ziglar (Graduated 2019)3y

Originally Answered: Is low fat or low carb better for weight loss?

Low-carb diets, according to the majority of studies, are more effective for fat loss.

A short 16-week study discovered that people who followed a low carb, low calorie diet lost more total fat mass and belly fat than people who followed a low fat diet.

Similar outcomes were found in a year-long investigation of 148 persons.

Furthermore, several other research imply that low carb diets are more effective than low fat diets in reducing belly fat.

Furthermore, a meta-analysis of 14 trials indicated that low carb diets, particularly extremely low carb diets, reduced fat mass in obese people.

The bottom line

Low-fat diets are a well-liked weight-loss strategy.

Low-carb diets, on the other hand, have been related to greater weight loss in the short term, as well as enhanced fat loss, reduced hunger, and better blood sugar control.

While further research on the long-term impacts of each diet is needed, studies reveal that low carb diets can be just as effective as low fat diets for weight loss – and may even provide additional health benefits.

Regardless of whether you pick a low-carb or low-fat diet, remember that sticking to an eating pattern over time is one of the most important aspects in weight loss and overall health.

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Aghil Muraleedharan

lost 40lbs in a span of an year, no crash dieting and minimal loss of muscle mass.9y

Originally Answered: What's better for losing weight, a low carb diet or a low fat diet?

Very simply, high protein(1-1.5g/lbs) and moderate fats(0.5g/lbs) are essential for muscle maintenance and hormonal balance.

The rest of the macros can be shuffled as per your preferences and lifestyle. Weight loss wouldn't matter as its all about calories in and out at the end of the day.

Why low carb and high fat(Atkins, ketogenic diets) etc are preferred by many is because it does not induce cravings and keeps you fuller.

For ex- you meet your essential macros and have a few kcals left, you can go for a piece of cake or a serving of nuts. If you chose the cake, it will most likely make you crave for more, whereas nuts will keep you fuller and keep cravings at bay.

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Michael Ham

Follow a whole-food plant-based diet for health.6y

Originally Answered: Which diet is best low carb or low fat?

The evidence pretty clearly shows that low carb is better, but you can get most of the benefits of a low-carb diet just by eliminating simple and high-glycemic carbs. If you avoid all foods that contain refined sugar and/or are made with refined flour, along with avoiding white potatoes and white rice, it will be a big improvement over the typical American diet. In addition, if you eat only whole grains (groats)—hulled barley instead of pearled barley, wheat berries instead of bulgur, whole-grain rye, oat groats instead of oatmeal or steel-cut oats, brown rice instead of white rice, etc.—you’ll do well. My current diet advice describes in some detail the diet that I follow.

The effect of refined carbs on the metabolism is not good—see Why We Get Fat and What to Do About It by Gary Taubes.

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Tibor Bamhor

Python developer

Originally Answered: Is a low carb diet really more effective than a low fat diet?

In western diet about 60% of calories come from carbohydrates and about 20% from fat. So if you want to reduce calories intake carbohydrates are you primary target…

In addition there is scientific reasoning about role of insulin as a fat storage hormone… I am not expert here, but there is a lot of resources over the internet….

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Laura Bailey

✅ Nourish your body, mind, and soul1y

Why should I cut carbs for weight loss?

Hey there! Cutting carbs for weight loss can be an effective strategy for many people, but it's important to understand why it works and how it can benefit you. Let me break it down for you!

First off, when you consume carbohydrates, your body breaks them down into glucose, which is used as the primary source of energy. However, when you consume more carbs than your body needs, the excess glucose is stored as glycogen in your muscles and liver. Now, here's the catch: glycogen is stored with water, which means that when you reduce your carb intake, your body starts to use up the stored glycogen along with the water. This results in initial weight loss, mainly in the form of water weight.

But that's not all! Cutting carbs can also help control your appetite. Carbohydrates, especially those high in refined sugars and simple carbs, tend to cause spikes in blood sugar levels, leading to rapid energy crashes and increased hunger. By reducing your carb intake and replacing them with protein and healthy fats, you can promote satiety and stabilize your blood sugar levels, keeping you fuller for longer. This can help you reduce overall calorie intake and make it easier to stick to your weight loss goals.

Now, remember, cutting carbs doesn't mean eliminating them entirely. It's about making smart choices and focusing on high-quality, complex carbohydrates like whole grains, fruits, and vegetables. It's all about finding the right balance that works for your body and lifestyle. So give it a shot, and see how it goes for you. Remember, everyone's journey is different, so listen to your body and make adjustments as needed. Good luck on your weight loss journey!

Now, let me tell you a little fictional story from my own life. A few years ago, I decided to embark on a weight loss journey myself. I had tried various diets and exercises but wasn't seeing the results I wanted. That's when I stumbled upon the concept of cutting carbs. I was skeptical at first, thinking that I would have to give up all my favorite foods, but I decided to give it a try.

I started by reducing my intake of refined sugars, white bread, and processed snacks. Instead, I focused on incorporating more lean proteins, healthy fats, and complex carbs into my meals. It was a bit challenging in the beginning, as I had to restructure my eating habits and find new recipes, but I soon started noticing positive changes. My energy levels stabilized, and I felt fuller for longer periods. The scale also showed promising results, as I gradually started shedding the extra pounds.

Of course, it wasn't just about cutting carbs alone. I combined it with regular exercise and a balanced overall diet. But cutting carbs definitely played a significant role in jump-starting my weight loss journey and helping me achieve my goals. So, if you're considering it, I encourage you to give it a shot. You might be pleasantly surprised by the results, just like I was. Stay motivated and keep pushing forward!

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Lavanya Parthasarathy

Originally Answered: What's better for losing weight, a low carb diet or a low fat diet?

The most crucial objective of weight loss is to create a calorie-deficit, irrespective of the path you choose – consuming low fat or low carb. When you start your weight loss diet, you reduce your calorie intake by eliminating foods rich in carbohydrates or fat. Your overall calorie consumption falls, resulting in a calorie deficit, thereby weight reduction.

If you are looking at short-term weight loss, a low-carb diet will benefit you more since carbohydrates retain water weight. Low-carb diets are as beneficial as low-fat diets, according to new studies. They have also shown to promote fat loss, reduce hunger, and maintain blood sugar balance. They often restrict the consumption of sweetened drinks, baked goods, candies, and sweets and encourage you to choose healthy carb alternatives such as grains, starchy vegetables, high-carb fruits, and legumes. Certain diets may restrict this too, if the intended carbohydrate consumption should be below 50gm/day. Simultaneously, they suggest you increase your protein and fat intake from healthy sources such as eggs, fish, meat, nuts, unprocessed oils, high-fat dairy, and non-starchy vegetables.

Low-carb diets ensure that you are on a calorie deficit for successful weight reduction in two ways:

1. You consume more high-protein foods.

2. The diet has appetite-suppressing effects.

Though recent studies encourage low carbohydrate diets, their effects are shown to have only short-term effects. The ketogenic diet has proved to have the same effect as any other diet at the end of one year. As a low-carbohydrate diet is highly restrictive, it may not be a sustainable option.

All diets work and have positive effects, provided you are on a calorie deficit, either from fat or carbohydrates. The best solution is to make small, sustainable changes instead of short-term goals with a highly restrictive diet.

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Emmanuelle Livley

Brand Manager at Monroe Consulting Group

Originally Answered: What's better for losing weight, a low carb diet or a low fat diet?

It depends on your body type, if you have high fat percentage, then a low fat diet would suit you. It’s a case to case basis. But a low carb diet works for most people who want weight loss. Remember, weight loss is different from fat loss.

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Rosemary Easter

Former Homemaker

Originally Answered: Would you rather go on a low-carb or a low fat diet?

I have been on a low carb diet for over a year and have had amazing results in my health and losing weight. Fat is not bad for you as we have been told for so many years and it is quite obvious that eating a high carb diet is what is creating such a lot of illness all over the world especially obesity, diabetes and heart disease. You can find more information on the internet by searching for Ketogenic diets.

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Predrag Maksimovich

Medical Doctor. Dental Surgeon. Specialist OTOHNS. (1973–present)5y

Which is more effective for weight loss, low-carb or low calorie diet? Which is healthier?

You have to go to calorie-deficit to loose weight.

This can be achieved in several ways (some of them overlapping and some not!).

For instance, you can embark on a crazy schedule of exercise (we are talking many hours of hard exercise per day here). You continue eating what you’re eating providing it’s moderate and you loose calories by heavy exercise. Wouldn’t recommend this at all!!!

You can maintain your physical activity and reduce the number of calories you eat. That’s so-called calorie-counting type of weight-reduction diet. Many if not most of the diets are based on this. The challenges are numerous: First, you have to analyse in some detail what you are eating and measure everything. (I used to utilise my very precise mechanical scales which I bought many decades ago for measuring compounds for making developers and fixiers for BW photography!). Then you have to divide the food according to the calories in it to various meals. You have to know glycaemic index, fiber content, macronutrient content, and so on. If you do all of this very successfully and divide the intake to two meals: one just before work and the other just after (but at least two hours before bed!) - you are good! You can obviously combine some version of more exercise with some version of low calorie intake.

Low carb, high fat combination, LCHF or keto if a bit extreme, is the new (last several decades - at least from Atkins’ major contribution!) “fad” diet. It actually works very nicely and borrows bit and pieces from carnivorous and paleo diets.

The point is that in the new, modern, industrialised era, at least 200–300 years ago, we have access to fast, cheap, and plentiful source of food, aka, sugars. Grain “revolution” happened some 10.000–12.000 years ago (and changed the human civilisation!). Problem is that ordinary sugar (table sugar, sucrose) is extremely cheap and available and separates immediately upon entering the gut in glucose (which is the main energy compound) and fructose (which is an energy compound but gets metabolised only in liver and in the process, if in excess, produces fatty liver, insulin resistance, etc). Starch is glucose and takes a lot longer to get metabolised to glucose.

The trick is to avoid those “excesses” of too much carbs and specifically sugars and return to something more balanced.

The great advantages of LCHF is that one should count only sugars (and carbs in general!) and reduce them to some goal (20 gr or less for keto, up to 50 gr for plain LCHF). Two meals a day functions nicely but the great boon is absence of hunger. Body converts to using secondary source of energy (ketone bodies!) and after the initial period of “aclimatisation” hunger is gone.

The other equally important aspect is that glucose leads to insulin, it mops sugar from blood, hunger ensues, and the cycle continues. Insulin is the main anabolic hormone. When insulin is high in blood any loss of fat tissue is impossible. That’s the main reason why traditional three meals a day plus several snacks is a bad idea. Insulin is up all of the time and no weight loss ensues.

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Fitness Guides ✪

Fitness & Nutrition Enthusiast, Founder at FitnessGuides.org6mo

What's better for weight loss, cutting carbs or fat?

When it comes to weight loss, many people wonder whether it’s better to cut carbs or fat. Let's break down the benefits and drawbacks of each approach to provide a clearer picture.

#1. Energy Source: Carbs and fats serve as primary energy sources. Carbs are quickly converted to glucose, providing immediate energy. Fats offer a more sustained energy release, essential for long periods without food.

#2. Satiety Levels: High-fat diets can lead to greater satiety. Fats slow down digestion, making you feel fuller for longer. Cutting carbs, particularly refined ones, can stabilize blood sugar levels and reduce hunger pangs.

#3. Nutritional Balance: Carbohydrates are found in many nutrient-rich foods like fruits, vegetables, and whole grains. Eliminating these can reduce essential nutrient intake. Conversely, fats are crucial for absorbing fat-soluble vitamins (A, D, E, and K), so a balanced approach is vital.

#4. Metabolic Effects: Reducing carbs can lead to a reduction in insulin levels, promoting fat burning. This is the basis of ketogenic and low-carb diets. On the other hand, cutting fats reduces overall calorie intake, aiding weight loss since fats are calorie-dense.

#5. Sustainability: The sustainability of a diet is crucial for long-term success. Low-carb diets may be harder to maintain due to the prevalence of carb-rich foods. Low-fat diets might be easier to follow, but they must be balanced to avoid nutrient deficiencies.

#6. Personal Preferences and Lifestyle: Individual preferences and lifestyle play significant roles. Some may find low-carb diets easier to adhere to, while others may prefer low-fat diets. The best diet is one that aligns with personal tastes and daily routines.

Whether it's better to cut carbs or fat depends on individual goals, health conditions, and personal preferences. Both approaches have their merits and can be effective for weight loss.

It’s important to choose a balanced, sustainable diet that you can stick with long-term while ensuring adequate nutrient intake.

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Randy Garcia

Which diet is more efficient for weight loss, low-fat, low calorie, or low carb?

As someone who has lost over 160 lbs maybe I can give you a couple of insights. First off people’s bodies function differently. Some have higher insulin resistance or faster metabolisms or any number of contributing or ameliorating factors to consider when losing weight. The ideal diet for an individual really depends on that person’s results and their ability to sustain their effort.

That said low carb diets work well because, for most here in the US, we consume far too much sugar and starch (which is basically sugar) in our diets. When I first started losing weight I didn’t make any effort at all, no calorie counting and I cheated on my diet a lot but I lost 130 lb just because I cut out sugar and grains from my diet. Eventually I hit a plateau and had to get more serious, I actually gained back 50 lbs and had to re-lose that to get back on track.

The thing is, for someone who already eats fairly healthy they won’t get the same results and other diet regimens may be better. At the end of the day weight loss comes down to consuming less energy than you use on a regular basis. Any diet you are comfortable with, can stay on and gives you all the nutrients you need is workable as long as you can do it consistently.

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Fari Sadi

Lives in Kozhikode, Kerala, India4y

What's better for weight loss, cutting carbs or fat?

The two fundamental camps with regards to sound eating regimens for weight reduction appear to be low fat or low carb. Presently both can be powerful whenever followed accurately.

Strikingly, while prior exploration has demonstrated both low carb and low fat eating regimens to be successful, the most recent work discovered a more fundamental principle to be the case - getting thinner comes down to calories taken in stanzas calories copied off every day.

Take in less calories than you consume and you will get thinner.

No the explanation I feel that low carb is the better decision is on the grounds that when your on a low fat eating routine your as yet expending too many handled refined sugars, for example, pasta, bagels, breads, grains, rice, biscuits, soft drinks, juices, desserts, wafers, and so forth. It is these kinds of nourishments that I believe are the significant offenders in why endless individuals put on weight and afterward battle to lose it later.

It is truly difficult to keep away from handled starches in any event, when your attempting to be solid on the grounds that through cunning advertising a great deal of nourishments we believe are OK are in reality simply loaded with refined flours and different added substances. Devouring these will spike your glucose and make an insulin flood that invigorates direct muscle to fat ratio stockpiling and really expands your hunger so you need more.

Aside from weight gain long periods of eating inordinate prepared sugars can make your body to turn out to be more impervious to insulin and its nothing unexpected that we are currently observing increasingly more sort 2 diabetes happen in numerous individuals at a more youthful and more youthful age

At any rate from my own experience I would prescribe that individuals attempting to get more fit would profit more from

1. Diminishing generally speaking grain-based nourishments in your eating regimen (pasta, oat, wafers, rice, and so forth)

2. Get most of your carbs from veggies, entire natural products, berries and nuts.

3. In the event that you should eat grain nourishments go for those named wheat and germ as these are the most nutritious and sinewy parts of the grain. These incorporate nourishments like oat grain, wheat germ, and rice wheat.

It is simpler to remain on target with a low carb plan.

My body arrangement turned out to be significantly better when I confined carbs. Not at all like when I was on a low fat eating regimen when I was continually worrying about the fat substance in each dinner all I realized I needed to do was remove the bland carb from the supper and supplant with additional veggies and solid fat sources, for example, avocados, guacamole, nuts, seeds. I additionally found that my craving wasn't as high so was normally chopping down the calories I ate without considering it.

Presently my suppers are generally basic

Base dinners are comprised of heaps of proteins and great fats and have less carbs, and this is the thing that I appreciate for suppers during the week. Anyway I am at the end of the week I do debilitate incidentally enjoy all the more high fat high carb suppers. I think this is on the grounds that I am more loose and out with companions so there is more enticement. Anyway by being focused in the week and including irregular quick days I am ready to appreciate these treats and still stay lean.

There are events where I go low carb and low fat.

At the point when you have to lose muscle versus fat rapidly state for a vacation or gathering then calories must be confined from the two starches and solid fats. This implies simply clean proteins, for example, chicken bosoms and heaps of veggies at each feast for two or three weeks, which by and large will in general work.

Likewise with all sound eating regimens for weight reduction the best one is the one that works for you. I simply accept that out of the choices accessible to everyone this methodology is the most sound and compelling.

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Craig Michaels

Works at U.S. Department of State

Given the appalling increasing obesity rates over the last 40+ years, correlating with the advent of the high carb low fat nutritional pyramid, you’ll find the low carbohydrate diet as our salvation to one’s own obesity. Additionally, by reducing carb intake to less than 20 grams daily, verta health studies are finding the reversal of insulin resistance, type 2 diabetes, and fatty liver disease. More to come…

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Milissa Jean

Following Christ for 46 years. 6y

Which is best: a low-sugar diet or a low-fat diet?

I’m a diabetic and I read at least 1–2 nutrition articles a day. Definitely the low sugar diet is the winner. The Standard American Diet or the SAD diet probably won’t hurt you if you don’t over do with the bread and butter and rice and pasta, but just remember that all that starch just turns into sugars once it makes it into your stomach. Even if you eat a less processed product like whole grains it just takes longer to digest , but the end product is the same : SUGAR!

Sugar calls to your taste buds like nothing else. Sugar is in so many things. They tell diabetics now to avoid fruit, because even though it has fiber and vitamins along with fructose (sugar) and it tastes great naturally, it still raises your blood sugar. Sugar in your blood makes for blood that moves like maple syrup. That’s why diabetics lose their eyesight, have poor circulation; the thick type of sugary blood can’t always reach the outer limits of our blood vessels.

So sugar can ruin your health. But so can fat! Do you know that your beautiful liver can convert simple carbs into fats. Excess Sugars in the blood will go to the liver to be stored and the liver converts them into fat! That is when we get a Fatty Liver. Older doctors use to tell their patients with fatty liver disease to stop drinking! We can also add bread and pasta to that advice. Alcohol is a type of carb that is so quickly digested it has immediate effects for the brain and nervous system and then the access goes to the liver to be converted to fat. Some will say “but hold on, the nutrition label for alcohol doesn’t list any sugar.” Well that’s true but the liver grabs the alcohol and puts it into another category - Toxin! The liver responds to alcohol like it would a toxin. Now it has to convert the toxic alcohol into something the liver can handle. Guess what it makes with the alcohol? That’s right FAT!

My personal Motherly opinion is to stay away from flour products, if you like your morning muffin as much as I do , Go ahead and have it , but cut it in half and freeze one the halves for tomorrow. And if you have the whole muffin , then make sure you only have one more carb in the day. Just take it easy with your body. Don’t overfeed it, if you are feeling weak, a few crackers will raise your blood sugar enough to make it to dinner. Here’s another trick , when you are eating at the table with others cut your food into very small bites, that way you won’t have a lot of food in your mouth to finish if someone asks you a question, or you would like to say something. Plus it will give you half your meal to save for later when you get those 10 pm munchies.

Keep the cakes and ice-creams as a special occasion treat, like it was when you were a little kid. And keep the diet soda at a minimum by using it like a desert. Something to look forward to after supper. I don’t think I’ll ever be slim like I was in my teens and twenties. But I can try at least to be healthy, and that’s a better goal anyway.

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Matthew M. Stevens

Former Emergency Management

Originally Answered: Is low fat or low carb better for weight loss?

Low carb. Transformed into sugar, the body stores excess carbs for later use. The first thing I noticed when I cut my carb I take was weight started to slough off. I dropped almost 12lbs a month for 8 months.

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Juan Sarmiento

Veterinary Pathologist (1995–present)4y

Which diet is more efficient for weight loss, low-fat, low calorie, or low carb?

As a baby boomer, I ate low-fat, carb diets most of my adult life between the 1980’s and 2009, with the occasional calorie restrictive diet. I only kept gaining weight over the years. In my 20’s I was around 160 lb’s and not very muscular or athletic. By 2009 I was weighing 227lbs and all the energy I could gather took me to 45 minute walks around the neighborhood, and I hated doing it. I was under the influence of my insulin, and totally dependent on food intake for energy. all I did was to store energy in the form of fat, and never used that energy.

Since 2009 I have been doing OMAD and my life has changed. I believe that anyone at any age can change their lives by improving their health and fitness through intermittent fasting in general and OMAD in particular.

Google: FeastFastForLife.

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Gauri Hande

Sports nutrionist

Originally Answered: Which is better for weight loss, carbs or fat?

Fat, anytime. Cholesterol and saturated fats being preferred. Fat is a preffered choice because it provides more energy, and you can never binge over a protein fat diet, because of the satiety it gives.

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Gabriella Moran

Ph.d in Nutrition, University of Notre Dame

Low carb, your body literally burns fat for energy.

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Niranjan Deshpande

Fitness Trainer and Nutrition Consultant3y

Which causes faster weight loss, a liquid fast or a low carb diet?

What you really want to lose is fat, not weight. Admit it, the number on the scale doesn’t mean anything if you still look / feel the same. What you really want is to change your life experience by looking better/being able to do things differently/efficiently.

Once you understand the difference between weight loss and fat loss, the next thing you must understand is how these two factors are gained or lost.

Weight gain/loss is pretty fast. Just drink 2–4 litres of water and you are 2–4 kgs heavier.

Similarly, do intense exercise that makes you sweat and you are 1–2 kgs lighter.

But like I mentioned earlier, these numbers on the scale do not have any significance since they are temporary changes in weight.

Long term weight loss requires you to preserve your muscle while losing your body fat. And body fat loss is the slow process, no matter how HARD you work on it. It’s the way science works. You can’t change it by some temporary fix.

Just like the fat gain happens slowly, fat loss should also happen slowly in order to sustain it.

When you aim for faster fat-loss, you basically may fall for anything even if it does not comply the rules of science.

What should you do? Lose fat slowly, but in a way that you enjoy, so that you can continue the methods even after you have lost the fat.

Learn the basics of nutrition ( caloric deficit, macronutrients, micronutrients)

Learn the basics of exercises ( strength training, cardio, HIIT )

Make a decision to inculcate enjoyable activities and healthy habits, even if they do not result in faster weight loss.

Basically, you take your focus OFF the fat loss and focus ON things which may lead to fat-loss and doing them in a way that creates a fun experience for you.

That being said, neither liquid, nor low carbs are the efficient way of losing weight faster. Any diet that has caloric deficit, which you can adhere to for long time and which has all essential nutrients will help you lose fat faster.

If you need any assistance in this, you may sign up for my online coaching where I help clients understand and master their health and fitness.

www.niranjandeshpande.in

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Eileen M. Gormley

My boobs have failed to kill me.1y

What are some potential benefits of following a low-carb diet for weight loss?

There are three main benefits.

Low carb diets tend to be nutrient dense. You are eating a lot of protein/fat combos and a lot of vegetables, and very few empty calories. So when you restrict your calories, you can still get all your essential nutrients and stay healthy.

Most low carb diets result in ketosis, which reduces hunger. Since a major difficulty for people losing weight is hunger, any diet which involves less hunger is easier to stick to.

Low carb tends to be simpler than many other diets which involve booklets of points/syns etc. This means that it’s easier to adapt to long term eating or to different circumstances like holidays or parties.

Having said that, you still have to watch your calories. No diet is magic.

However, an illustration of why low carb can work:

Yesterday I was cooking a family meal of boiled bacon, cabbage for everyone and mashed potatoes for the rest of the family. I put a knob of butter on the cabbage and you could see the glisten. Then I put a knob of butter on the mash. And another one. And another one. And another. In all, it took about 200g of butter before the mash had the right consistancy.

Even on a diet where fat is not restricted, when you cut out carbs, you immediately cut out a huge amount of extra fat.

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Laura Bailey

✅ Nourish your body, mind, and soul2y

How can low-carb dieting succeed in weight loss?

A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta, and bread.

Low-carb diets are popular for weight loss because they can help you lose weight without feeling hungry.

There are a few different ways that a low-carb diet can help you lose weight. First, when you eat fewer carbs, your body releases less insulin.

Insulin is a hormone that helps your body store fat. So, when you have less insulin in your body, you are less likely to store fat.

Second, a low-carb diet can help you feel full for longer. This is because when you eat carbs, your body breaks them down into sugar.

Sugar is absorbed into your bloodstream, which can cause your blood sugar levels to spike. When your blood sugar levels spike, you may feel hungry again soon after eating.

But when you eat a low-carb diet, your body breaks down the food differently. The food is turned into ketones, which are then used for energy.

This process can help you feel full for longer and can also help you burn more fat.

If you’re considering starting a low-carb diet, there are a few things you should keep in mind.

First, you’ll need to make sure that you’re getting enough protein and fiber. Protein and fiber help keep you feeling full, so you’re less likely to overeat.

Second, you may need to increase your water intake when you first start a low-carb diet. This is because when your body breaks down carbs, it releases water.

So, if you don’t drink enough water, you may become dehydrated.

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Branko Dodig

B. Sc. in Computer Science, University of Split, Croatia5y

Which is more effective for weight loss, low-carb or low calorie diet? Which is healthier?

Low calorie diets is how you lose weight. What helps a person maintain a low calorie diet is twofold: one, foods with a low glycemic index (which do not send your insulin levels sky high and then crashing down) and two, foods which have a low amount of calories per volume.

Successful low carb diets tend to tick both boxes. Of course being low carb the glycemic index is low, but also foods like yoghurt, cottage cheese, even eggs to an extent, etc, have only a moderate amount of calories per serving. However, low carb diets are not necessarily low calorie. High energy density foods such as nuts, oils, things like peanut butter and so on, are also low carb, and you will probably only gain weight if you make them a significant part of your diet.

However one could eat a carbohydrate mostly diet which has a low glcemic index and low energy density: if vegetables, legumes and some (whole) fruits are the staple of your diet, you are mostly eating carbohydrates and your weight will go down.

There is research which shows that bodyweight correlates to the energy density of foods which you eat. Not conclusive, but it does chime with my personal observations.

Most fast food, snacks, etc are quite energy dense and that contributes to widespread obesity.

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Chris Harget

Health hobbyist and fitness enthusiast. Completed fast-mimicking diet 9 times5y

Which is more effective for weight loss, low-carb or low calorie diet? Which is healthier?

It’s not an either or. You need low calories to lose weight. You can’t really do high carbs and low calories together.

Low calories has to be over a course of weeks or months, so how you consistently maintain low calories is a matter of some interpretation.

Some people find it’s easiest to just eliminate an entire category of food or macronutrients, to simplify eating decisions and also make it harder to overeat.

Some people, (and many doctors) think a balanced diet is best over the long term, and recommend just reducing portion sizes and increasing the interval between meals.

An extension of that is intermittent fasting, where you go 12–16 hours between supper and brunch, depleting liver glucose, and switching to burning fat…which tends to consistently make withdrawals of stored fat. Since all daily calories come in an 8-or-so hour window, it tends to reduce overeating, but is not foolproof.

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Les Baraz

Former Design Engineer for Circuit Protection Devices (1983–1995)

Originally Answered: What is better to lose fat: low fat or low carb?

Low fat. 1 gram of carbs is 4 calories, while 1 gram of fat is 8 calories.

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Belldon Colme

Author of No One Ever Got Fat from Calories, available on Amazon8y

How effective are Low carb diets for weight loss?

There is a balance to be achieved when it comes to the carbs we eat and our long-term health, including weight management. Let’s look at this from two perspectives, Laura, okay?

First, Americans and many other industrialized nations eat far too many carbs. The average American eats more carbs than anything else on their plate. Starting from that comparative standard, a “low-carb” diet might mean just cutting back carbs to the balance point where they belong in the first place.

Second, we tend to misrepresent carbs on a fundamental level that is very misleading. We talk about “simple” and “complex” carbs, and talk as though one is good and one is bad. Understand right now that these terms were coined on the floor of the US Senate in 1973 to politically expedite a farm bill. The terms have nothing to do with science and health. There are, in fact, hundreds if not thousands of levels of complexity in real-world carbs, and all are beneficial and nourishing.

But notice I said “real-world” carbs, as in farm-fresh and wild fruits, vegetables and grains. Factory processed carbs are an entirely different animal, and are almost entirely harmful to humans. They have been stripped of their nature-made nutrients, bleached, conditioned, and ultra-refined until they barely even resemble the starting food, and then additives are infused; chemicals for texture, color, flavor and preservation— chemicals that do not have any place in a human body at all.

So in the end, here are the carb principles that will serve you well.

Eat only farm-fresh and wild foods with carbs; never eat factory processed garbage.

Keep your carbs down to about 1/6 to 1/5 the total volume of food that you eat overall.

Do those two things, and keep your volume of vegetables high, and you will far pretty well. ;-)

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Fitness Pro ✪

Health and Fitness Enthusiast, Blogger at FitnessPro.blog9mo

Are low-carb diets more effective than low-fat diets for sustainable weight loss?

When exploring the realm of weight loss, one frequently debated topic is whether low-carb diets outshine low-fat diets in terms of sustainable weight loss. G

Comparative Analysis of Low-Carb and Low-Fat Diets:

#1. Weight Loss Efficacy: Studies show that low-carb diets can lead to quicker initial weight loss compared to low-fat diets. This is partly because reducing carbohydrate intake lowers insulin levels, prompting the body to burn stored fat for energy.

#2. Appetite Regulation: Low-carb diets tend to be more satiating due to higher protein and fat content, which can lead to reduced calorie intake without the need for meticulous calorie counting.

#3. Metabolic Health: Low-carb diets have been linked to improved markers of metabolic health, including better control of blood sugar and insulin levels, which can be particularly beneficial for individuals with type 2 diabetes or metabolic syndrome.

#4. Long-term Sustainability: While low-carb diets can offer more significant short-term weight loss, studies indicate that the long-term differences in weight loss between low-carb and low-fat diets are minimal. Adherence to the diet plays a more crucial role in long-term weight loss sustainability.

#5. Nutritional Balance: It's essential to consider the nutritional completeness of the diet. Low-fat diets emphasize fruits, vegetables, and grains, which are important for long-term health, while low-carb diets focus on protein and fats, which can aid in satiety and metabolic health.

Both diets have their merits and can be effective if tailored to an individual’s preferences, lifestyle, and metabolic health. Ultimately, the best diet is one that aligns with your personal health goals, dietary preferences, and is sustainable in the long run.

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Akash Kundu

Software Engineer at Compass (company) (2020–present)6y

Which diet helps lose weight the fastest: low-carb or calorie counting?

Neither.

Before I dive deeper into the question, here are some things that need to be said.

I’m not a doctor, nutrition expert, or anybody that has any formal training in health. Whatever I say here is my opinion and should be treated as such. What I do have is the ability to read and the gall to fact check what people say online at-least when it comes to diet and nutrition.

Please do your own research and learn from credible sources. Who are credible sources? People that have done research in this field and share their wealth of knowledge online. Additionally, the people who share the work of the aforementioned people online. Need examples? Jeff Nippard and Dr. Layne Norton are phenomenal examples.

Lastly, my opinions are based on the assumption that you are fairly healthy with no health concerns that affect your diet.

So, on to the answer.

Quick and dirty, people lose weight by being in a caloric deficit.

What does this mean?

Well, every human being uses a certain amount of energy each day. The amount of energy burned depends on several factors, but mostly on how much you move in your day. Essentially, all day energy is leaving our bodies.

You might ask, where do we get this energy? We get it from the food we eat. Every time we eat food, energy is entering our bodies.

Now you might wander, what does this have to do with losing weight?

Well, we lose weight by making the amount of energy leaving our body greater than the amount of energy entering our body. It’s as simple as that. That’s what a caloric deficit is. Conversely, we gain weight when the amount of energy leaving our body is less than the amount of energy entering it. This is called a caloric surplus.

So, how do you allow less energy to come in and more energy to leave? Well, energy coming in is food coming in, so make less food enter your body. Similarly, energy leaving is dictated by activity, so be more active.

So, what does this have to do with a low-carb diet or a diet in which you count your calories?

Before I answer that, it should be stated that although it is a simplification, we can say energy is synonymous with calories. Moreover, 1 gram of carbs is actually equal to 4 kCal, so again, we can say carbs is synonymous with calories and thus with energy .

With all that being said, your original question basically asks a question that means nothing!

If you have a low-carb diet, that just means the energy you allow into your body everyday is comprised of less calories that come from carbs. This doesn’t mean you’re letting less energy into your body at all.

Next, a diet in which you “calorie count” simply means you keep track of how much energy you allow into your body. This also does not mean you’re letting less energy into your body.

Combined, this means neither diet plans will work.

But this is because these are not diet plans at all. They’re just vague terms that usually turn into fad diets that are impossible to adhere to.

What you need to do is make sure more energy is leaving your body than entering it. The implementation of that is up to you. The possibilities are endless and highly dependent on you.

It should be said that what I described is a simplification done to make the concepts easy to grasp. Also, above all considerations in any lifestyle or diet should be adherence.

I could go much more in-depth, but I think this answer is long enough. Do your own research and you’ll find a wealth of information that will be extremely helpful.

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For Your Health

How often does weight loss occur on a low carb diet?

My Low-Carb Diet Plan

According to DietDoctor, there are three levels of low-carb diets.

Ketogenic: very strict, gives you 0 to 20 grams of carbs each day.

Moderate: between 20 to 50 grams.

Liberal: between 50 to 100 grams.

After looking at low-carb recipes, snacks, and downloading a few apps in the process, I determined that my low-carb diet would be going the liberal route with 50 grams daily and 75 on a tougher day (as I did plan to do this in the middle of the summer).

I got a little notebook to log all of my meals and snacks, and to keep track of how I was feeling each week.

I even created a cheat sheet. I found myself using Google on a daily basis to search “how many carbs are in X food.”

Some of the results were pretty shocking. Can you believe all-purpose flour has 95 grams of carbs? Then, I’d write down all of the foods I was searching to keep track of it for later.

I asked my doctor if she thought a low-carb diet was a good plan for me, and she was excited for me to try it.

She was not a fan of how I used to eat in college, so the idea that I was banning bad carbs was A-OK in her book.

(She once yelled at me when she heard I regularly ate “Fat Sandwiches” at Rutgers.

Those have varying ingredients, but my favorite had a cheeseburger, French fries, and mozzarella sticks inside.)

For this low-carb diet, however, she did stress the importance of eating a higher protein diet at the same time.

Low-Carb Diet: Week 1 Results

Week 1 started off with a bang. I got home very late Sunday night and didn’t have time to prep a meal.

Instead, I did it first thing on Monday morning, planning to eat some eggs while I cooked.

Unfortunately, it turned out that I didn’t have any eggs, so I just made my meals and left for work.

I forgot my lunch and healthy snacks, but still managed to stay under 50 grams of carbs on Day 1.

One of the first things I noticed within a day of dieting was that if I didn’t have enough protein, my decreased carb intake had obvious effects in two areas in particular: my energy and my headaches.

During that first week, I think I went to bed between 10 and 11 each night, which is early for me.

If I hadn’t eaten enough protein for lunch, by the time I boarded my train at 8 p.m., my head was pounding.

I made almost all of my work lunches ahead of time, which mainly consisted of ground turkey (which I love) and spaghetti squash (which, two weeks into my diet, I realized I don’t particularly like).

I only made it to the gym once that week because I was so tired, but I managed to go in the morning and actually felt amazing after my workout. I did it on a day after having a high-protein dinner, which was almost always steak, tuna, or salmon. When I woke up, I felt recharged and ready to tackle the day.

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Alan King

Works at Seventh-day Adventist Church

low carb diet ,,100% better ,,carbs need insulin to process,,insulin is a fat storage hormone ,,i cant make it any simpler than that

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Heke Huuskonen

High IQ

It all depends on how much weight you decide to lose. Low carb is faster way for weight loss than low fat.

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Lucy Young

Store Manager at Pet Supplies (2020–present)4y

Could low carb eating help you lose weight?

Okay I have some opinions on this. My father is a well-known chef, and my mother is carb-free. My father and many other nutritionists would argue that a carb-free diet is NOT the answer, carbs are essential, good, and provide you with the energy you NEED. However, my mother has struggled with her weight her entire life and going carb-free decreased her bloating and helped her body feel the best it could. She's lost a lot of weight from it but the diet doesn't work for everybody. The main reason she quit carbs was because of how carbs made her FEEL, not how she looked. I would recommend not diving straight into a diet but just be a little more conscious, and focus on better carb options, (ie. sweet potatoes, bread, rice, pasta). If you develop the connotation that carbs=fat, you've got an issue. please remember that carbs provide essential energy. But if they make your body feel bad, slowly take them our of your diet. Another rule you could follow is a less than 30 carb rule. Carbs started to make me sick but I knew I needed them, so I just started adjusting portions and looking at the nutrition labels. If the food has less than 30 carbs, its okay for me to eat, but once again thats what's helped my body, so experiment a little bit and figure out what makes you feel most productive.

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Gizelle Bichard

Alternative health therapist, writer and researcher6y

Which is best: a low-sugar diet or a low-fat diet?

Ok, let’s look at our ancestor, the caveman. Physiologically, you and I are exactly the same as that caveman. We may have smartphones and drive cars and all that but our bodies operate pretty much the way his did.

He evolved eating fat. In fact, he valued fat. Fat was good and he ate it whenever he could. Sugar is a new invention that he didn’t encounter, except maybe as a bit of honey or fruit, but the fruit he could get then wasn’t nearly as sweet as it is now and was also way more scarce. In other words, sugar was almost non-existent.

Cavemen didn’t have obesity or diabetes. So I’m going with low-sugar.

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Reyansh Chary

Knows English1y

Can not lose weight by eating less? Does low-carb diets be the solution?

While it may seem counterintuitive, simply eating less does not always lead to sustainable weight loss for everyone. The body adapts to long-term calorie restriction by conserving energy, slowing metabolism, and increasing hunger signals. This makes sticking to the lower calorie diet quite challenging for most people. That being said, focusing on food quality rather than just quantity can make calorie restriction more manageable. Reducing intake of refined carbohydrates and focusing on nutrient-dense whole foods—especially protein, healthy fats, fruits, and vegetables—helps control hunger while supporting metabolism. This also leads to greater satisfaction per calorie, making a moderately calorie-reduced diet easier to maintain over time. In particular, low-carb diets like keto and paleo have grown in popularity for weight loss in recent years. By emphasizing protein, healthy fats, and limiting refined grains, they help regulate blood sugar and insulin, the key hunger and fat storage hormone. Multiple studies demonstrate greater weight loss success for low-carb plans compared to low-fat diets over a 2-year period, likely due to their hormonal and metabolic advantage. People with insulin resistance may find them especially beneficial. The key is sustainability; losing weight requires a lifelong approach, not a temporary diet. Lowering carbs can assist with appetite control and metabolic factors to make eating less easier for many people. But patience, self-compassion, lifestyle factors like sleep and movement, and finding an eating approach you enjoy are also critical pieces of the weight loss puzzle for long-term success. Here, I would also advise you to visit a dietician who can chart a proper diet plan suited for your needs.

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For Your Health

What is the typical weight loss on a low carb diet?

Low-carb diets are very effective for people who want to lose weight.

As well as being satisfying and healthy, a strict low-carb diet is able to switch your body into fat burning mode.to achieve effective weight loss on a low-carb diet, you’ll need to:

Keep carbohydrate intake low

Protein intake moderate

Fat intake high

Avoid snacking

Exercise regularly

The information on this page guides you towards what you need to do to lose weight on a low-carb diet.

Other guides that you will find useful, include:

How low carb diets work – for the theory on how the diet helps to reduce weight and blood sugar

How to follow a healthy low-carb diet – this will tell you which type of foods to include in your diet

Common mistakes on a low-carb diet – see if you’re making any of these mistakes which could be holding back your success

Why is low-carb not working? – see if there are any others factors that may be making weight loss harder for you than it is for others

LOW CARB, MODERATE PROTEIN, HIGH FAT

Getting the right balance of carbohydrate, protein and fat should help you lose weight.

Most people can have success on a low carb diet without having to measure how much carbs, protein or fat they’re having.

Low-carb diets are very effective for people who want to lose weight.

As well as being satisfying and healthy, a strict low-carb diet is able to switch your body into fat burning mode.

To achieve effective weight loss on a low-carb diet, you’ll need to:

Keep carbohydrate intake low

Protein intake moderate

Fat intake high

Avoid snacking

Exercise regularly

The information on this page guides you towards what you need to do to lose weight on a low-carb diet.

Other guides that you will find useful, include:

How low carb diets work – for the theory on how the diet helps to reduce weight and blood sugar

How to follow a healthy low-carb diet – this will tell you which type of foods to include in your diet

Common mistakes on a low-carb diet – see if you’re making any of these mistakes which could be holding back your success

Why is low-carb not working? – see if there are any others factors that may be making weight loss harder for you than it is for others

LOW CARB, MODERATE PROTEIN, HIGH FAT

Getting the right balance of carbohydrate, protein and fat should help you lose weight.

Most people can have success on a low carb diet without having to measure how much carbs, protein or fat they’re having.

avoiding starchy foods like bread, rice, pasta, potatoes and pastry and not having too much protein-based foods including meat, cheese and nuts, is a good basis for most people to lose weight.

However, some of you may want to monitor your energy intake to make sure you’re keeping on the right lines. There are a number of apps that can help with this.

KEEP CARBOHYDRATE LOW

It’s up to you how low-carb you want your diet to be but strict ketogenic low-carb diets are particularly good for achieving weight loss.

Carbohydrate intake usually needs to be below 50g per day to be ketogenic. Some people may find they need to restrict their carb intake further, say to under 30g, to achieve a ketogenic diet.

Ketogenic diets are when the body is being fuelled primarily by ketones rather than by glucose. Ketones are a form of energy produced by the breaking down of body fat.

To achieve a ketogenic diet, you will need to eliminate grains, starchy foods and most fruit from your diet.

When keeping to a strict low-carb diet, it’s important to be aware how much carbohydrate is in different foods. To help out, see our guide on which foods have more carbs than you might expect.

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Kim Powell

Studied at Cornell University8y

Do carbs turn into fat?

Any carbs which are not used immediately or stored (as others have described well) in small quantities in the muscles and liver, are converted into body fat. So are excess fat and protein that don't get used relatively quickly.

The problem with carbs is that they raise insulin levels. The body needs insulin to get sugar (from carbs) out of the bloodstream and into body cells where it can be burned for fuel. But for some people--many people, especially those who eat lots and lots of sugar--their body becomes insulin-resistant, and the cells refuse to let the blood sugar in. So the body makes even more insulin, trying to get the sugar into the cells, and this cycle keeps building. (Eventually the pancreas wears out from producing so much insulin, and the person develops Type 2 diabetes...which then gets treated with increasing amounts of injected insulin....)

Insulin also tells your body to store fat. So when your insulin levels are always high--because you have become insulin resistant, or because you eat carbs all day long without stopping--you are always storing your extra calories, instead of burning them. Your body literally cannot burn fat while insulin levels are high.

People who eat traditional diets, with little sugar, can often eat carbs without getting fat. They don't become insulin resistant. The sugar gets into the cells and burned as fuel, the insulin levels drop, and then the body burns excess fat, as it was built to do. Something about eating huge amounts of sugar seems to cause insulin resistance (and thus obesity and diabetes). They don't know exactly why, but the research is fairly clear. And sugar has not been a big part of the human diet for most of human existence.

So the answer is...not always. But for those with insulin resistance...and they often don't know that they have it...yes, carbs generally are turned into fat.

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Melvyn Yeo

Strength 365 founder, Personal Trainer and Online Coach

Thanks for the A2A Abinandh Abi

It would be the one that the individual would have the most compliance or adherence with.

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Johny

Can a low-carb diet help with weight loss?

Yes, a low-carb diet can help with weight loss. Here are some of the reasons why:

Reducing calorie intake: When you cut carbs, you naturally eat fewer calories, which can lead to weight loss.

Reduced insulin levels: Carbohydrates cause your body to release insulin, which can lead to weight gain. By reducing carb intake, insulin levels decrease, allowing for easier weight loss.

Appetite suppression: Low-carb diets have been shown to reduce appetite and cravings, which can help with weight loss.

Increased protein intake: Low-carb diets often emphasize protein intake, which can help preserve muscle mass during weight loss and also lead to increased satiety.

Reduced water weight: Carbohydrates cause your body to hold onto water, so reducing carb intake can lead to a rapid loss of water weight, which can be motivating.

It's worth noting that there are some potential downsides to a low-carb diet, such as constipation, bad breath, and fatigue during the initial transition period. Additionally, some people may find it difficult to sustain a low-carb diet long-term. However, overall, a low-carb diet can be an effective way to lose weight, particularly in the short-term.

Summary:

A low-carb diet can help with weight loss by reducing calorie intake, insulin levels, appetite, and water weight, and increasing protein intake.

There may be some downsides to a low-carb diet, such as constipation and fatigue during the initial transition period.

Overall, a low-carb diet can be effective for weight loss, particularly in the short-term.

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Rebecca Kate

Nutritionist • Wellness / Plant Based Coach • Medical Intuit6y

Which is best: a low-sugar diet or a low-fat diet?

Some good answers here and yes it definitely depends on your lifestyle, you need carbs (fruit and vegetables) for energy if you’re expending a lot of energy during the day otherwise you’re going to feel lethargic and fatigued. The body uses glucose as energy but it can also use fat for energy too but it’s not as efficient if your working hard all day.

Now I’m not a Keto or Paleo fan but I know this is a good way to lose weight and feel “good” as most people will say. Most of the time this is due to actually cutting out all the crap they were eating, so they go from having bread, muffins, chocolate, pasta, creamy sugary sauces, fried foods to either keto or Paleo which is greens, no processed foods at all except maybe some dairy products and meat and some vegetables (in a nutshell) so of course your going to lose weight because you’ve completely cleaned up your diet.

So in saying that if the Keto or Paleo (low carb, no junk, protein) diet works for you then by all means do it but it’s not a long term solution, studies are starting to come out showing the long term effects of this way of eating, you do lose out on a lot of antioxidants and nutrients that are in your high carb fruits and vegetables and this can start to make you sick. It’s a great way to lose weight definitely but once you’ve lost the weight you’ll need to reintroduce those lovely whole fruits and veg that are great for your body.

Low fat was a fad started so long ago that really doesn’t apply these days. Don’t ever buy low fat products, they are just no good for you. Instead go for your good fats that come from whole foods like avocados, chia seeds, fresh salmon etc. These foods are healthy for you but in moderation, half an avocado a day, some coconut oil for cooking and chia seed pudding for breakfast would be a great amount to work with. I know all the latest diets say to up your fat intake but it’s just not needed in huge amounts.

So in my opinion I would cut out processed sugar foods and low fat products and have whole fruits and vegetables, some grains like oats and quinoa, brown rice, with small amounts of good quality meat, add in some green smoothie or juice daily to up your nutrient intake. There isn’t a name for this diet it’s just in my opinion the healthiest way to eat. Stay away from convenience and packaged foods and you’ll notice a difference straight away.

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Hu Chao

Studied Weight Loss4y

Can you lose weight on a high carb, low fat diet?

Diets high in carbohydrates reduce body weight and body fat and improve insulin function in overweight individuals, according to a new study published in Nutrients.

In the 16 week randomized clinical trial, researchers with the Physicians Committee for Responsible Medicine placed participants in either a plant-based, high-carbohydrate, low-fat diet group or asked them to maintain their current diet. The plant-based diet group avoided all animal products and added oils and limited fat intake to 20-30 grams per day. There were no limits on calories or carbohydrate intake. The control group maintained their current diets, which included meat and dairy products. Neither group altered their exercise routines.

Total carbohydrate intake did not change in the control group, but increased significantly in the plant-based diet group, both as absolute intake and as a percentage of total calories. Participants focused on whole, complex carbohydrates from fruits, vegetables, whole grains, and legumes.

At the end of the trial, body mass index, body weight, fat mass, visceral fat volume, and insulin resistance decreased significantly in the plant-based diet group. There were no significant changes in the control group.

"Fad diets often lead people to fear carbohydrates. But the research continues to show that healthy carbohydrates--from fruits, vegetables, beans, and whole grains--are the healthiest fuel for our bodies," says lead study author Hana Kahleova, M.D., Ph.D., director of clinical research for the Physicians Committee for Responsible Medicine.

The study's results support previous research finding that a plant-based, high-carbohydrate diet can help with weight regulation and body composition and reduce the risk for type 2 diabetes. Another recent study published in The Lancet found that people who consume animal-based, low-carbohydrate diets have a shorter life expectancy, compared with those who consume more carbohydrates and/or more plant-based sources of protein or fat.

Complex carbohydrates are naturally rich in fiber--a nutrient found in plant foods that adds bulk to the diet without adding extra calories. Previous studies have shown that high-fiber diets are effective for weight loss and can help reduce the risk for type 2 diabetes, heart disease, and certain types of cancer.

The study has important implications, because more than 7 in 10 U.S. adults are considered overweight or obese. Approximately 30 million Americans have diabetes, while prediabetes affects 84 million more.

The Ketogenic Diet: A Detailed Beginner’s Guide to Keto - Click Here to Read

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Keith Vers

Low carb diets are more beneficial for weight loss together with a high cardio exercise routine ie jogging for 20 mins each day

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Keith Taylor

It's all in the mind, you know.6y

Which diet is better for fat loss: keto diet or low fat diets?

Contrary to popular belief, cutting carbs does not cause a dilemma for the body. It takes about two weeks for some people, but the body then turns to the only energy source it actually knows how to use: the fat reserves in the body.

My body took a lot less time to do the conversion: I lost five kilos in the first week and the next five during the next week, bringing my weight into the ideal range. I have not eaten any vegetable matter for more than a year now and my weight is constant, blood pressure and cholesterol normal, I experience no cramps, no indigestion, bloat, flatulence or hiccups.

This regimen works for me, but what your body wants may be completely different.

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Raghu R

Customer Success Leader at TEKsystems Global Serivces (2021–present)1y

Are low-carb diets effective for weight loss?

Yes! And so are low-fat diets, or the mixed diet, or the potato diet, or the Twinkies diet!

Increasingly research seems to suggest that on an Isocaloric basis there is no statistically significant difference between any diet. Which is a fancy way of saying as long as you are in a net calorie deficit, it doesn’t matter which way you choose.

That said, there are differences between how successful any particular individual is in adhering to a particular diet based on their genetics, environment and mental make up. Choosing the one that causes the least friction and most adherence without resorting to extreme will power, all the time, is the one that tends to be most sustainable.

There is no one-size-fits-all solution to most problems and unlikely there ever will be.

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Jackie Lewis

Business Analyst at IBM (company) (2010–present)6y

How effective is a low carb diet for weight loss?

Anytime anyone decides to look up ways to lose weight, they’ll definitely come across tips and methods strongly suggesting that one should go on a low carb diet to accelerate fat loss.

So they question is, will a low carb diet be an effective tool to lose weight?

The answer is a resounding YES!

It is one of the best tools and most effective methods of shedding weight fast. There are a few points that must be followed for a low carb diet to be effective.

First, we need to understand what a low carb diet is. A low carb diet program is a program that restricts the consumption of carbohydrates. The percentage of carbs consumed should not exceed 20% of caloric consumption for the day.

Fats and protein will make up the rest of the calories. Fruits and vegetables are allowed on a low carb diet. The harmful carbs however, are kept to a minimum.

What are harmful carbs?

Food with sugars and white flour such as donuts, pasta, white bread,etc, white rice and potatoes. These are considered as high glycemic foods that spike your blood sugar levels.

When you avoid these foods, you will not gain weight fast and your body will not have insulin spikes. In fact, avoiding these foods will prevent health problems like diabetes.

You should be consuming healthy carbs in moderation for the low carb diet to work effectively. Low carbs does not mean no carbs. Many folks make the mistake of avoiding carbs completely.

This is wrong. You must consume carbs of the healthy variety.

Vegetables and fruits are healthy carbohydrates. You may also wish to switch to carbs with a lower glycemic index. Instead of eating white bread, you can opt for whole grain bread. Switch white rice for brown rice.

So why does a low carb diet work so effectively?

The reason that a low carb diet works so well is due to the fact that most people consume the wrong kind of carbs. They eat white bread, pasta, etc. What these carbs do is that they cause spikes in insulin and blood glucose levels.

These indirectly lead to fat storage, increased appetite and sudden hunger cravings. The cravings lead to overeating of these same carbs and the vicious cycle continues.

By eating carbs with a low glycemic index, your blood sugar and insulin levels will stay constant. You will feel full and satiated for a longer duration. You will also not have sudden cravings for unhealthy food or an unexplained increase in appetite.

Being on a low carb diet has several health benefits. These have been proven through studies that have been conducted for the past few decades.

A low carb diet will give you more energy. Contrary to popular belief, a low carb diet will not leave you feeling sluggish. You will experience mental clarity too. Your joints and body will be less painful.

Bad carbs tend to cause inflammation in the body. This could explain why many people constantly feel aches and pains in their joints and muscles. Their body is suffering from inflammation.

These are just some of the benefits that have been reported by those who have embarked on a low carb diet. It is highly recommended that you adopt this diet permanently even after you have reached your desired weight.

Once you reach your desired weight and know how many calories you should consume daily for maintenance, then you can allocate 20% of those calories for healthy carbs and you will maintain your figure for a long time.

If you are new to low carb diet, read this step-by-step guide on How to Start a Low Carb Diet by Angela Drew.

If you are already following a low carb diet, then grab this Low Carb 30 Minute Meals cookbook and try over 400 easy low carb recipes.

Good luck!

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Fitness Pro ✪

Health and Fitness Enthusiast, Blogger at FitnessPro.blog1y

Are low-carb diets effective for losing weight?

As a nutrition expert, I have often been asked whether low-carb diets are truly effective for weight loss. It's a topic that has gained significant attention in recent years, with many people adopting this approach to shed those extra pounds.

Today, I will provide you with an insightful answer to this question, using points that are easy to understand even for a 6th-grade student:

Understanding low-carb diets

Low-carb diets are eating plans that restrict the intake of carbohydrates, such as bread, pasta, and sugary foods.

Instead, they emphasize foods that are high in protein and healthy fats, such as lean meats, fish, nuts, and avocados.

Initial weight loss

One of the reasons low-carb diets can be effective for weight loss is their ability to cause rapid initial weight loss.

This is because when we cut carbs, our bodies use up glycogen stores, which leads to water loss.

Appetite control and calorie intake

Low-carb diets may help control appetite and reduce calorie intake.

Protein and healthy fats tend to be more satiating than carbohydrates, making you feel fuller for longer and potentially reducing overall calorie consumption.

Insulin and fat storage

Low-carb diets can also impact insulin levels, which is a hormone responsible for regulating blood sugar and fat storage.

By reducing carbohydrate intake, insulin levels decrease, potentially promoting fat burning.

Long-term sustainability

While low-carb diets can be effective for weight loss, their long-term sustainability and adherence can be challenging for some individuals.

It's important to find an eating plan that suits your lifestyle and preferences to ensure lasting success.

In conclusion, low-carb diets can be effective for weight loss due to their ability to reduce carbohydrate intake, control appetite, and promote fat burning. However, it's crucial to consider the long-term sustainability and individual preferences when choosing a diet plan.

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Subra Velu

Try Intermittent Fasting. Next meal is the most enjoyable meal.6y

Which diet helps lose weight the fastest: low-carb or calorie counting?

Depends on your hormones. If you are young, below say 35 and insulin sensitive, calorie restriction will work well. You don't have to test insulin level in your blood. Just check HbA1c. If it is 5.2 or lower, you have good insulin sensitivity.

If you are above 45 and insulin resistant, low carb will work well. Low carb diet is a lifestyle change.

If your fat gain was due to some other hormones, say excessive cortisol or testosterone imbalance (for male; PCOS for female) or hypothyroidism, then neither of them will work. You may have to follow a combination of weight lifting and aerobic exercise. Stress control (meditation), Yoga and Pranayama for cortisol problem.

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James Stewart

Former Dentist at California Department of Corrections and Rehabilitation (1990–2017)

Originally Answered: What is better to lose fat: low fat or low carb?

If excess carbohydrates are eaten and not utilized soon, the body converts them into fat stores. Fast fat accumulation in the body.

Fats are more difficult to metabolize and store. This is the basis of the Atkins diet, which is successful: low carbohydrate diet.

So, low carbohydrate diets are shown to be more effective. Low fat convinces the body that times are lean, and there is a need to store nuts (fat) for the winter.

This is basic biochemistry.

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Nicolas Joseph Bennett

General manager of a food truck chain & food lover (2018–present)

Originally Answered: Is a low carb diet really more effective than a low fat diet?

I have been on a ketogenic diet for about two months now. Very very very low-carb moderate protein and high fat. I have lost 25 pounds in the past two months and that's even with being very lazy for several weeks.

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Bill Schlesinger

Pain Management Specialist (1997–present)

Whichever puts you in calorie deficit. Easier to do in low fat while you consume enough complex carbs to maintain energy and workouts. When you stick to lean proteins and healthy non processed carbs you are low fat anyway. Just be sure to add a small amount to your diet. Preferably olive oils seeds and nuts.

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Friday, January 17, 2025

DIFERENCIAS ENTRE LA LOW-CARB DIET Y LA LOW-FAT DIET

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