A comparison of Low Carb and Low Fat Weight Loss Diets

According to the recent studies conducted by the scientists, both low fat and low carbohydrate weight loss diets work well for the weight loss. But the added advantage of using low carb weight loss diet is reduction of the HDL cholesterol levels and immunity from cardiovascular problems.

Similar Effects

Findings of the scientists in this regard were as follows.

  • Low carbohydrate as well as low fat diets with change of life style can result in reduction of weight substantially in men and women;
  • It was found that healthy eating habits have large bearing on the weight levels of any person;
  • While both low fat and low carb diets helped in the loss of weight , the later also raised the HDL levels that is more beneficial for health; and
  • In either case the success also largely depended on the behavioral practices of the users.

Clinical Tests

In a clinical test conducted in Phialdelphia, around 307 persons were tested with both low carbohydrate and low fat diets. Both groups lost nearly 11% of their original weight using such diets. The average weight loss ranged around 7% over a period of 24 months. Changes thus were quite significant. Both diets increased the HDL levels in the body and thus the benefits were always there. Low carbohydrate diets raised the HDL levels in the body of the users higher than the low fat levels.

Unclear Findings

Some of the problems that the scientists faced were-

  • Though they initially determined that low carbohydrate diets were better than the low fat diets, they did not have much conclusive proof of the facts to establish it beyond all reasonable doubts.
  • One of the reasons were that the studies were short term and there was nothing to indicate that the results would continue to be the same in the long term as well or could be reversed.
  • At the same time it was also necessary to find out other effects of the two types of diets; low carbohydrate as well as low fat diets for weight loss such as–
    • Overall health of the dieter;
    • Effects on bone mineral densities;
    • Effects on the muscle mass in the body;
    • Neutralizing cardiovascular problems; and
    • Effects and general symptoms as a whole.
  • A long term study therefore, was always on the cards.

Long Term Study

Ideas behind adopting long term study of low fat and low carbohydrate diets were that the scientists wanted to determine once for all a diet that would have long term bearing on weight loss and give durable results. At the same time they also wanted to examine the positive as well as negative consequences of both types of diets.

Experiment Methodologies

An overview of the methodologies adopted for determination of the low carbohydrate and low fat diets on weight loss aspirants is as follows.

  • The diets were administered on over 100 participants in both groups.
  • Such diets were continued for a period of 12 weeks on both sides.
  • In case of carbohydrate the intake was only 20 grams per day for the first 12 weeks. Thereafter the dieters could increase it @ 5 grams per week but adding more vegetables, fruits, and whole grains till achievement of stable and healthy weight.
  • Other group that was assigned with low fat diet was allowed to intake in the range of 1200-1500 kcal per day for the women and 1500-1800 kcal per day for the men.
  • These diets contained 55% calories coming from carbohydrates, 30% only from fats, and 15% from protein contents. Focus was on reducing the fat intakes and limiting the overall energy intake.

Study Pattern and Cycle

The cycles of dieting that was followed in case of the two groups were 12 weeks of planned diets followed by 8 weeks of unplanned diets in succession for two years to know the long term affects of both low fat and low carbohydrate diets on the weight loss aspirants and their side affects, if any. At the same time, both the groups were given substantial behavioral and life style related training that included –

  • Shelving the habit of overeating;
  • Increasing physical activities; and
  • Reversing small weight gains.

Final Outcome

Final outcome of the experiment were interesting and enlightening.

  • Loss of average weight in both groups remained similar.
  • Bone mineral density in both groups also remained identical. It was just 1.5% or less in periods of 6 months, 12 months, and 24 months.
  • Both groups had 5% reductions of lean mass as well as 11%-20% reduction in fat mass.

But the major difference was that HDL rose twice as high with low carbohydrate diets in comparison to the low fat diets. And simply on that account low carbohydrate diets scores over the low fat diets in healthy weight loss.

It could be even better if a weight loss aspirant uses both; a combination of low carbohydrate with low fat diets.