Low-Carb or Low-Fat: Which Diet Is Better for Weight Loss?

From Paleo to Keto, up to individual nutrition programs defined in your DNA, today's weight loss market is full of low carbohydrates, low fat, calorie restriction options. When choosing the actual plan, it is not easy to know which is right for you.

Recent studies published at the Journal of the American Medical Association have shown that weight loss solutions are much simpler (and less restrictive). This study, conducted by Stanford University School of Medicine, shows that weight loss is not necessarily about the kind of diet you follow and your genetic make-up, but about your overall meal.

To conduct the study, researchers randomly divided 609 participants into two meal groups, low fat or low carbohydrate. Prior to the start, all participants underwent DNA and insulin tests to determine if your body is functioning better with low carbohydrates or low fat diet such as genetic or insulin levels. With these results in mind, half of the participants ingested a healthy low-fat diet for one year and the other half consumed a healthy low-fat diet for one year.

Each diet contains different types of food, but it emphasizes the whole raw food. Through research, participants regularly participate in nutrition-led health courses, participating in long-term weight loss strategies such as avoiding the use of highly processed foods, adding sugar, shopping in farmers' markets Focus on.

Research leader and director Christopher Gardner says: "Study participants would like to choose a low-fat or low-carbohydrate meal plan that can last forever than a diet to reduce after the study." At the Stanford Prevention Research Center, a press release from Stanford University School of Medicine Nutrition survey

One year later, researchers found that there was no difference in weight loss between the healthy low carbohydrate group and the healthy low fat group. Regardless of what kind of meal you take, both groups lose their relative weight - about 13 pounds.

This further surprised the researchers - their DNA and insulin test results did not seem to affect participant's ability to reduce weight.

"I heard that on both sides, from the most weight-reduced people, they helped change the relationship with food, and now they are more thoughtful about the way they eat," Gardner said Mentioned in the press release.

The discovery of Gardner is promising, but Jaime Vespa, MS RD, editor of cook aid nutritionist, thinks that more research is needed to confirm its practical effectiveness. "If you rely solely on the participants' report and do not consider other external factors, I think that you can not concretely conclude on the reduction of low carbohydrates and low fat."

However, I like Vespa that this study focuses strongly on the quality of meals. She said: "The fact that I concentrate on a truly healthy food approach to help participants improve their relationships with food and eat more carefully, not to over-emphasize calorie calculations I can understand. "

Therefore, there may not be enough information to prove whether low carbohydrates and low fat are healthier, but what we know is to adopt a healthy dietary habit . It is an intelligent and reliable way to lose weight - and to maintain good physical condition

In fact, most low fat and low carbohydrate diet studies are predominantly low carbohydrates, high fat diet. In the A TO Z weight loss study, researchers followed 311 years of premenopausal women for 1 year, comparing Ornish and Atkins' diet (low fat and high fat). This study reports that the population after high fat dietary intake has achieved the fastest, most significant weight loss and greater improvement of cardiovascular risk factors. Several people questioned the data from the A to Z trials and concluded that the sample size of 311 participants was not large enough.

As both diets claim to promote weight loss, how do you know which weight loss is better? According to researchers at Stanford University Medical School in California, low-fat diets and low-carbohydrate diets are equally effective at reducing weight as long as you are eating the right kind of food. This means that neither is better than the other, but the most important thing is a good, balanced diet. Reading: In order to reach this conclusion following this healthy eating habit and rapid weight loss, researchers collected 609 overweight adults (481 people who completed the experiment) between 18 and 50 years old We conducted a randomized clinical trial involving this. Men and women are close to the ratio of 50:50 women. Divide them into two groups and randomly assign one of the two meals. All study participants followed designated diet therapy for 1 year