When it comes to losing weight, few debates have sparked as much confusion (and controversy) as low-carb vs low-fat diets. Both approaches claim to help you shed kilos, improve health, and keep the weight off. But which one actually works better? Let's dive into what the science says, what happens in your body, and how to decide which plan might suit you best.
Low-Carb Diet vs Low-Fat Diet: What's the Difference?
A low-carb diet limits foods high in carbohydrates - such as bread, rice, potatoes, pasta, sweets, and sugary drinks - and emphasises protein, healthy fats, and non-starchy vegetables. Think keto or Atkins-style eating.
A low-fat diet, on the other hand, focuses on cutting down foods rich in fat - particularly saturated fats found in butter, ghee, red meat, and full-fat dairy - while encouraging more fruits, vegetables, and whole grains.
Both reduce calories, but they do it differently: low-carb diets control insulin and hunger, while low-fat diets cut down overall energy intake.
What the Research Says
Several large studies have compared the two directly, and the results might surprise you.
A landmark 2018 study published in JAMA by researchers at Stanford University followed 609 adults for a year, assigning them to either a low-carb or low-fat diet. At the end of 12 months, both groups lost nearly the same amount of weight - about 5-6 kg on average - with no significant difference between them.
Similarly, a 2022 systematic review in BMJ analysed over 100 trials and concluded that both diets are equally effective for weight loss at 6-12 months, though low-carb diets may show slightly faster initial results in the first few months.
So while low-carb diets might give you an early push, the difference tends to fade once calorie intake evens out over time.
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Why Low-Carb Diets Work (For Some)
1. Appetite Control
Reducing carbs often leads to more protein and fat, which promote fullness and stabilise blood sugar. That means you naturally eat fewer calories without trying.
2. Better Blood Sugar Management
Low-carb diets can improve insulin sensitivity, which is particularly helpful for people with prediabetes or insulin resistance.
3. Quick Early Results
Carbs store water in the body, so cutting them leads to rapid water loss - often visible as quick initial weight loss.
However, some find these diets hard to sustain. Restricting fruits, legumes, and grains can lead to nutrient deficiencies and digestive issues over time if not balanced properly.
Also Read: Weight Loss: Miss Munching Your Favourite Foods? Fret Not; Try These Vegetarian Low Carb Snacks
Why Low-Fat Diets Work (For Others)
1. Lower Calorie Density
Fat contains about 9 calories per gram, more than double the calories in carbs or protein. Cutting fat automatically reduces overall calorie intake.
2. Heart Health Benefits
Studies show low-fat diets, especially those rich in fruits, vegetables, and whole grains, can improve cholesterol levels and reduce cardiovascular risk.
3. Easier to Follow
Many find low-fat diets simpler to maintain since they allow familiar foods like rice, rotis, and pulses - staples of the Indian diet.
Still, going too low in fat can affect hormone production and lead to constant hunger, which may backfire in the long run.
Also Read: Weight Loss: 3 Delicious Low-Fat Chicken Recipes To Add To Your Diet
Following a low-carb diet the right way can be good for your health
Photo Credit: iStock
The Real Answer: Personalisation Matters
Nutrition science now agrees there's no one-size-fits-all diet. Your genes, lifestyle, food preferences, and metabolism determine which plan works best. In simpler terms: the best diet for weight loss is the one you can stick to consistently.
- Low-carb diets can deliver faster early results and help with blood sugar control, but may be harder to sustain.
- Low-fat diets can support heart health and are easier for many people to follow long-term.
Both are effective when calorie intake is controlled.
The smartest approach? Combine the best of both - reduce refined carbs and unhealthy fats, focus on whole foods, and ensure a moderate calorie deficit. Add regular exercise and mindful eating, and you'll have a sustainable path to weight loss that doesn't depend on extremes.