Low Fat or Low Carb: Which Diet Works Best for Losing Fat?
One question that crosses anyone’s mind trying to lose weight is whether to go for a low-carb or a low-fat diet. This question has long been a subject of endless debate, making it all the more complicated for new ones in this field. If you’re going through the same dilemma, then you don’t have to worry anymore! We at FB Nutrition are here to help and provide you with the best solution.
But first, let’s learn the basics of both types of diet. Let’s get started!
Low Carb Diet
Low-carb diets are constructed to limit carbohydrate intakes in varying amounts. These diets are of three types:
Very low carb diets: This contains carbs amounting to less than 10% of daily calories. It can range from about 20-50 grams on a 2000-calorie diet per day.
Low carb diets: Here, carbs intake is less than about 26% of your daily calories. This means carbs are fewer than 130 grams on a 2000-calorie daily diet.
Moderate carb diets: This type of low-carb diet involves consuming 26-44% of daily calories.
Important considerations
Now, when we consider low-carb diets, it is important to know that these diets are mostly ketogenic, i.e. restrict your carb intake significantly to prompt ketosis (a metabolic state wherein the body uses fat instead of carbs to produce energy).
Usually, low-carb diets limit consuming baked goods, sugar-sweetened beverages, sweets, and candies. However, some other versions of these diets can also restrict healthy carb sources, including starchy vegetables, pasta, high-carb fruits, and legumes.
Note that when you’re on a low-carb diet, you must increase the intake of protein and fat. This can be done by consuming fish, eggs, meat, high-fat dairy, non-starchy veggies, and unprocessed oils.
Low Fat Diet
Low-carb diets restrict your fat intake to about 30% of the daily calories. In these types of diets, high-fat foods such as butter, cooking oils, seeds, nuts, avocados, and full-fat dairy are mostly limited or restricted.
Alternatively, it recommends consuming naturally low-fat foods such as fruits, vegetables, legumes, egg whites, and skinless poultry. Some versions of this diet may limit fat-induced food, such as skim milk, low-fat yoghurt, and lean cuts of pork and beef at times.
Low Fat or Low Carb Diet for Fat Loss
Choosing a diet for your health depends on your goals and various other aspects. As per various research, low-carb diets are generally more effective than low-fat diets for fat loss. However, certain studies have also reported that both diets are equally beneficial for fat loss. We believe that, in the end, it is all about being in a calorie deficit and maintaining an energy balance.
No matter if you consume fats or carbs, your body will still require the same amount of energy to function properly. But if these energy requirements are not met, there will be a negative energy balance, and you may lose body fat. On the contrary, if more energy from the food is being consumed than what is needed, you will be in a positive energy balance. This extra energy is stored in your body as fat, and over time, it will lead to weight gain.
Key Takeaway
Whether you choose a low-fat or a low-carb diet, it is important to ensure that only being consistent with an eating pattern for a long time will make you reach the goal. To support your weight or fat loss journey, you can also buy supplements from FB Nutrition. Keep reading this space to know more about such health tips!