7 Reasons to Choose Low-Carb Over Low-Fat

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I don’t believe that everyone should be eating the same diet.

We’re all different and what works for one person may not work for the next.

Different strokes for different folks.

However, a large portion of the population stands to benefit from a low-carb diet.

In fact, there are very few things in nutrition that are as rigorously proven to be effective as carb restricted diets for those who are:

  • Overweight or obese.
  • Type II diabetic.
  • Have the metabolic syndrome.

For these disorders, we have at least 21 randomized controlled trials that prove, without a shadow of a doubt, that carb restricted diets yield better results than the low-fat diet that is commonly prescribed.

Here are 7 reasons to choose low-carb over low-fat, backed by science.

In studies where low-fat and low-carb diets are compared, the carb restricted dieters are often allowed to eat until fullness, while the fat restricted groups need to count calories and control portions.

Despite that, the low-carb dieters tend to eat the same amount or even fewer calories than the low-fat groups due to appetite reducing effects of the diet (1).

Therefore, low-carb diets lead to automatic weight loss. There is no need to control portions as long as the carbs are kept low (2).

Bottom Line: Unlike low-fat dieters, low-carb eaters don’t need to control portions or count calories. Eating fewer carbs leads to an automatic reduction in appetite and weight loss without much effort.

Carb restriction almost invariably leads to greater weight loss than diets that are reduced in fat. Sometimes the difference is small, while other times 2-3 times as much fat is lost (3).

When it has been tested, it is noted that a greater proportion of the fat lost came from the abdominal area in low-carb dieters.

This means that the deep visceral fat, highly associated with diabetes, heart disease and an unflattering appearance, is especially vulnerable to the fat burning effects of low carbohydrate diets (4).

Bottom Line: Low-carb eaters lose more weight compared to people on low-fat diets. Low-carb is particularly effective at reducing belly fat.

Blood levels of triglycerides are a major risk factor for heart disease and are directly correlated to the amount of refined carbohydrates in the diet (5, 6).

For that reason, it seems intuitive that low-carb diets would lead to a reduction in triglycerides, while low-fat diets should increase them.

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