Low Fat vs Low Carb which is the best?

Which is better? A low fat or a low carbohydrate diet. It's a long-running debate! 

It's a question that's crucial for those looking for the best way to lose weight.

There are cases where dieters have lost weight on a no grain, no fruit, low carb diet. Some swear by a low-fat diet that cuts back on dairy, meat and other fatty foods.

But not all are successful. 

So, researchers at the Stanford University in California put this question to test. They conducted a study to explore which is the most effective for weight loss. 

Low-fat versus Low-carb which is right for you? 

low fat low carb diet researchResearchers of this study could not arrive at a definitive answer. The short answer is – it is both and neither. 

The study delved into how low-fat and low-carb eating changed body weight. The participants chose either low fat or low-carb diet plan.

Researchers encouraged them to pick fresh food over processed when switching to healthful choices.  There was no calorie restriction. Researchers took note of the weight and insulin levels before and after the study.  

After a year observation, this is what they found:

  • Participants showed weight loss within a year of starting either diet.  A loss of 13 pounds on an average over a year. 
  • There were individual differences in weight loss.
  • Some lost more than sixty pounds, while others gained fifteen to twenty pounds. 
  • Average weight loss in each group was almost identical. Eleven pounds in the low-fat and thirteen in the low-carb group.
  • They are yet to explore if genes, insulin and gut bacteria play a role in the differences in weight loss.

Researchers were hoping that data on genes and insulin may help. But these markers did not help predict which people would succeed on which diet. 

What's the take away from the study findings?

The prominent takeaway from this study is that: 

  • wholesome food low fat low carb dietIt's not a low-fat or low-carb diet, but a healthy wholesome diet that can lead to weight loss.
  • The basic rule for weight loss is to eat less sugar, less processed food and add more fiber. Choose wholesome food and healthy fats. 
  • Thoughtful or mindful eating leads to weight loss success.

In conclusion, both diet groups show identical weight loss.  But, switching to a healthy wholesome food choice is the prime factor for weight loss.

Another highlight of the study is that participants did not starve or count calories. 

If you have been following me for a while, you know that the study takeaways resonate with my message.

It has been my mantra for successful weight loss. For your benefit, I am bundling it all up into a nutshell. 

9 Things to Remember for Successful Weight Loss 

  • Don't count calories, count THESE instead.
  • Don't starve or deprive yourself of food.
  • Opt for natural, wholesome foods. 
  • Choose healthy carbohydrates that are rich in fiber and resistant starch (RS). Carbs are NOT your enemy.
  • Include healthy fats in place of processed oils. For instance get your omega-3's from wild caught salmon, heart-healthy monounsaturated fats from avocado. Fats are your friend.
  • Be wary of diet plans that cut specific food groups. For example diet plans that avoid grains, legumes, and seeds. This type of diet plan can lower your fiber intake.  
  • Practice mindful eating.
  • Follow an exercise routine and look for movements that you enjoy.
  • Don't underestimate the power of your thoughts to shed unwanted inches.

So why deprive yourself of satiating fats and mood stabilizing carbs if you don't have to?  

woman eating healthy low fat low carb diet

I've laid out a simple, done-for-you weight loss program that has worked for hundreds of thousands of people around the world.

Sign up for Fit Rise HERE.

You'll even get daily support from others on the same journey because I know one thing that REALLY matters for weight loss results is MINDSET. 

Yours in health and happiness,


P.S. I hope you will share this with your friends who are always trying a new diet and I would love to hear from you in the comments below. Have you tried low fat or low carb diets?