Low Carb vs. Low Fat Diets — Which Is Best for Weight Loss?
 
Many people look to low fat diets to help them lose weight and boost fat burning.
Nonetheless, emerging research shows that low carb diets may be just as effective. What’s more, low carb diets have been shown to increase fat loss, reduce hunger, and balance blood sugar levels.
Therefore, you may wonder which is best for weight loss.
This article compares low carb and low fat diets to evaluate them for their effects on weight.
 
Basics of each diet
Although they’re both meant to help you lose weight, low carb and low fat diets are structured differently.
Low carb diets limit your intake of carbs to varying degrees. They include:Trusted Source
  • Very low carb diets: less than 10% of total daily calories, or 20–50 grams per day on a 2,000-calorie diet
  • Low carb diets: less than 26% of total daily calories, or fewer than 130 grams per day on a 2,000-calorie diet
  • Moderate carb diets: 26–44% of total daily calories
Note that very low carb diets are often ketogenic, meaning that they significantly restrict carb intake to induce ketosis, a metabolic state in which your body uses fat for energy instead of carbs.Trusted Source
Generally, low carb diets restrict foods like sugar-sweetened beverages, baked goods, candies, and sweets. Some versions may also limit healthy carb sources, such as grains, starchy vegetables, high carb fruits, pasta, and legumes.
Simultaneously, you’re meant to up your intake of protein and fat from wholesome sources like fish, meat, eggs, nuts, high fat dairy, unprocessed oils, and non-starchy vegetables.

Low fat diet

Low fat diets involve restricting fat intake to less than 30% of total daily calories.Trusted Source
High fat foods like cooking oils, butter, avocados, nuts, seeds, and full fat dairy are typically limited or banned.
Instead, you’re meant to eat naturally low fat foods like fruits, vegetables, whole grains, egg whites, legumes, and skinless poultry. Fat-reduced foods like low fat yogurt, skim milk, and lean cuts of beef and pork are also sometimes permitted.
It’s important to note that some fat-reduced products like yogurt may pack added sugar or artificial sweeteners.
SUMMARY
Research suggests that low carb diets are more effective for short-term weight loss than low fat diets, as well as that they may lead to greater reductions in body fat and hunger.
Low carb and low fat diets may affect your cholesterol, blood pressure, triglyceride, and insulin levels.
Low fat diets are considered a popular weight loss method.
However, low carb diets are linked to greater short-term weight loss, along with increased fat loss, reduced hunger, and better blood sugar control.
While more studies are needed on the long-term effects of each diet, studies show that low carb diets can be as effective for weight loss as low fat diets — and may offer several additional health benefits.
Whether you choose a low carb or low fat diet, keep in mind that sticking to an eating pattern over the long run is one of the most critical factors for success with both weight loss and overall health.Trusted Source

Other effects on health

Low fat and low carb diets may affect other aspects of health in different ways. These include:
  • Cholesterol. A review of eight studies found low carb diets to be more effective at improving levels of HDL (good) cholesterol and decreasing triglyceride levels than low fat diets. Neither diet significantly affected LDL (bad) cholesterol.
  • Blood pressure. Although studies show that both diets can reduce short-term blood pressure levels, research on their long-term effects on blood pressure has been mixed.
  • Triglycerides. Several studies note that a low carb diet can lead to greater reductions in triglycerirdes than a low fat diet.
  • Insulin. Studies on low carb and low fat diets’ effects on insulin levels have turned up conflicting results. More research is needed to determine whether one is more beneficial than the other.
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