Low Fat vs Low Carb Diets

Egg Blueberry Avocado

Battle of The Diets

Diets. There are hundreds of them, all promising to help you shed pounds and burn fat. For years there has been a debate over low carb vs low fat diets. Some people swear by low carb diets such as atkins or keto, and others praise low fat meal plans. While both of these diets make the same promises, according to healthcare professionals one may be more effective than the other. Here’s why:

Low Fat: What Is It?

Your body runs off of 3 major nutrients found in food, called Macronutrients. The 3 Macronutrients, or Macros, are carbohydrates, fats, and proteins. Your body needs them to function and each macro plays a role. While macronutrients are all equally important, they do not affect your body in the same way or provide the same amount of energy. For example, fat provides 9 calories per gram, whereas carbs and proteins have only 4 calories per gram.

This explains why many people who want to lose weight often turn to the wide variety of low fat diets available.  A typical low fat diet consists of getting 30% or less of your daily calories from fat. By limiting the amount of fat you eat, you can successfully reduce your caloric intake and lose weight in the process. 

However, not all fats are created equally. Certain fats like monounsaturated and unsaturated fats give your body energy, help with brain function, help your body absorb vitamins, and regulate your hormones. That is why when you are eating a low fat diet, it is important to make sure that you eat healthy fats that can be found in nuts, avocados, some proteins, and dairy. This will keep you healthy and allow your body to function properly.

Salmon Dish

Low Carb: What Is It?

In contrast, low carb diets are high fat, high protein diets that work by forcing your body to burn fat for fuel instead of sugar found in carbs. Popular low carb diets like keto and atkins are praised for their weight loss capabilities and have remained popular with good reason. While the term low carb can mean a lot of things, typically participants would eat less than 50 grams of carbs per day on a carb restricted diet.

Depending on how much you restrict carbohydrate intake, your body may go into ketosis. Ketosis is a metabolic state that occurs when your body begins to produce Ketones as an alternative fuel source to sugar. Ketosis encourages your body to burn fat and can help you lose weight.

Variety of Fruits

How They Compare

Ultimately, there is very little difference between low carb and low fat diets when it comes to weight loss. However, in a study on adults, researchers found that when it came to losing weight, low carb diets worked better outside of clinical settings, but not by much. In fact, several studies show that low carb and low fat diets are equally effective in most cases. For most people, choosing between these two types of diets will come down to personal preference, your current health conditions and your nutritional needs.

Avocado Toast with Egg

Which Diet Is Best For You?

Depending on your food preferences, weight loss goals, and existing health conditions, some diets will suit you better than others. For example, women who are pregnant or breastfeeding, and people who take medicine to regulate their blood pressure or diabetes should not participate in restrictive low carb diets. Also, if it is not feasible for you to limit foods like bread, rice, lentils, beans, corn, potatoes, most fruits, and other healthy carbs then a low carb diet may not be right for you.

On the other hand, people who take on low fat diets often experience more cravings and want to eat more. This is because fat keeps you full. So if you can’t handle the cravings or want to limit the amount of calories you eat, you may want to proceed with caution. Some may even prefer a moderate fat, moderate carb meal plan, like the Medetrainan diet. Research shows that this diet can be healthier than most low fat diets and may be the sustainable middle ground for people interested in low fat and low carb diets.

Vegetable Basket

Final Consensus

While both low carb and low fat diets can help you get on track with your fitness goals, they may not always the best option and may not even necessary. In fact, most doctors and nutritionists recommend eating whole foods, lots of vegetables, and moderate portions of healthy fats, proteins, and unrefined carbs.

However, if you want the structure of a formal low carb or low fat diet, evaluate your priorities. What foods do you enjoy? What diet is feasible and sustainable for your lifestyle and do you have any health conditions that would be negatively impacted by a diet? Consider these factors and after a little time, you will be able to find a diet that works for you and be on your way to finally meeting your fitness goals.

– Do Low-Fat Diets Really Work?



– Low-Fat Diet vs. Low-Carb: And the Winner Is …



– A Low-Carb Meal Plan and Menu to Improve Your Health



– Fat Grams – How Much Fat Should You Eat Per Day?



– 7 Dangers of Going Keto