Fat V Carbs for successful Dieting.

Which is best?

Low Fat + High Carb?

Low Carb + High Fat? 

Which is best for weight loss? 

This is a common debate held by many within the nutrition realm. 

Some people believe low fat everything is the key to dieting success.

Others are adamant Carbs are the reason we can’t shift weight and eating more Fat is key.

It’s no wonder so many people are left so confused by this whole dieting malarkey.

Fortunately there are some studies on this exact topic that can help!

Study number 1 

‘Dietary interventions for weight loss and maintenance’ (Wu, 2012).

Wu looked into diets such as low carbohydrate, Low GI and the Mediterranean diet as an alternative to commonly seen low fat diets. 

The result??

Screen Shot 2017-10-09 at 12.07.23

Study Number 2

‘Comparison of weight loss among named diet programs in overweight and obese adults. (Johnson, 2014)

This study was pretty cool! 

It looked at data from 59 studies and also looked at weight loss at 6 and 12 months (a lot of studies only show results from a shorter time period such as 6-8-12 weeks and maintaining weight loss is one of the hardest parts of dieting).

The study looked at low carb diets such as the Atkins diet, South Beach diet and Zone diet.

Low Fat diets such as the Ornish diet and Rosmary Conley diet. 

Moderate diets (an even % of carbs and fat) such as, Weight Watchers.

The result??

Screen Shot 2017-10-09 at 11.44.35

Study number 3 

‘Obesity Energetics – Body Weight regulation and the effects of Diet Composition’ (Hall and Guo, 2017)

This study examined 32 controlled feeding scenarios with matching calories and protein intakes just varied carbohydrate and fat intakes.

The result??

‘For all practical purposes a calorie is a calorie between calorie controlled diets varying in ratios of Carbohydrate and Fat. – AKA Calorie balance is what matters

So What are the take homes form these 3 studies??

 

  • Both Carbohydrates and Fats are essential for health and performance, so we shouldn’t significantly neglect either.

 

  • As long as we eat within our calorie budget (avoiding any extreme calorie restriction) we are free to eat  the diet we feel we can best stick to!

 

  • So overall, nothing exciting, eat foods you enjoy that keep you in a calorie deficit.

 

Calories win again!

 

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