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Low Fat vs Low Carb: Which is Better for Weight Loss?

Low Fat vs Low Carb: Which is Better for Weight Loss?

A recent year-long randomized done by @stanford in conjunction with the US National Institutes of Health (NIH), the Nutrition Science Initiative (NuSI), and a team of nutrition experts looked into whether there was a significant difference between these two dieting techniques.

The set up:

  • 609 participants in either a low-fat diet or a low-carb diet
  • 63 males and 346 premenopausal females free of major health conditions
  • Average BMI was 33 (class I obesity)
  • Average age was 40±7 years.
  • Total duration of 12 months

Key highlights:

  • First two months: the low-fat group consumed only 20 g of fat per day and the low-carb group only 20 g of carbs per day
  • By month 3: the low-fat group was already consuming an average of 42 g of fat per day, whereas the low-carb group was consuming an average of 96.6 g of carbs per day
  • While no caloric intake targets were given, both groups were instructed to consume high-quality whole foods and drinks through dietary counseling

The study concluded that a low-fat diet and a low-carb diet produced similar weight loss and improvements in metabolic health markers.

Additionally, insulin production and tested genes had no impact on predicting weight loss success or failure. Therefore evidence to date indicates you should choose your diet based on personal preferences, health goals, and sustainability. Eat well, and you’re likely to be well.

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