Low carbohydrate vs Low fat diets
Low carbohydrate diets revolve around the hormone insulin, a fat producing hormone that can convert blood sugar to stored fat. When you eat foods with carbohydrates, your insulin levels become elevated. From professional theories, diets high in carbohydrates are particularly fattening due to their propensity to elevate insulin levels. The rise in insulin is the body’s way of sending blood sugar ? In the form of glucose) to the brain, liver, and muscles for energy, with unused glucose being stored as fat.
The body stores about three parts water to every one part carbohydrate. Therefore substantially reducing carbohydrates will dramatically lower your water (Not fat) weight.
Low carbohydrate diets allow for high intake of fats as well as an increase in protein intake. By eating more proteins, the body’s protein metabolism is enhanced, which requires the use of extra energy for digestion and extra water for elimination of its byproduct. Both of these processes promote weight loss.
Low fat diets have been around for a while. Fats supply energy and essential fatty acids that stimulate absorption of the fat soluble vitamins a,d,e, and k. However, high levels is Saturated fat in the diet are linked to greater risk for heart disease and certain cancers. Not all fats are the same. Canola and olive oils have monounsaturated fats, and most high fat fish, vegetable oils, and nuts are good sources of polyunsaturated fats. Both monounsaturated and polyunsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. The fats in most fish are low in saturated fatty acids but contain a certain type of polyunsaturated fatty acid, known as omega 3 fatty acids, that are associated with a decreased risk of heart disease in some people .
From a research done by the National Institute of Diabetes and Digestive and Kidney Disease in 2015 and 2016, a controlled group of obese volunteers lived in a clinical laboratory setting for two 2- week trials. The research found that when obese adults ate strict controlled diets, restricting dietary fat led to body fat loss at a rate of 68% higher than cutting the same number of carbohydrate calories. The low carbohydrate diet was particularly effective at lowering insulin secretion and increasing fat burning, resulting in meaningful body fat loss. However, study showed volunteers lost more body fat during the fat restricted diet. The New England journal of medicine compared low fat, low carbs, and Mediterranean diets and shows that after two years the Mediterranean and low carb diets resulted in slightly more weight loss then the low fat diet.
At the end of it all, researchers suggest the best diet is whatever the individual can stick to.