Low fat, low carb diet: which is better for weight loss?


The world of well-being is full of what is better for weight loss, a low-fat diet or a low-carb diet? Let us finally break it down for you!

In order to make any progress on your weight loss path, finding a suitable diet is important and often interesting. Options such as a low-fat diet and a low-carb diet point to one thing – moderation.

But let’s answer which is better: a low-fat diet or a low-carb diet? In short, a low calorie diet is better for weight loss. Different micronutrients are based on carbohydrates and fats, and although the goal of weight loss is to get rid of excess fat in the body, at no time should you jeopardize your needs for micronutrients – vitamins and minerals. Within this area, we understand the pros and cons of both diets.

Understanding a low-fat, low-carb diet

The calories you gain from food boost your daily activities, and the amount of energy you need for your day is your total daily energy expenditure (TDEE). Because you consume fewer calories than you need to do all the activities in one day, your body begins to supply itself with fat, among other things.

When your body starts using fat, it means a good start to your weight loss journey. When it comes to weight loss, the importance of a low-calorie diet cannot be stressed enough, and fats and carbohydrates are the two biggest players in achieving this goal, as they are the richest source of calories in your meal.

1. Each gram of carbohydrates is four calories.
2. Each gram of fat represents nine calories.

The difference in calories between fats and carbohydrates is huge and it seems that you should not go on a low fat diet, but not so fast.

The caloric load carried by each macronutrient differs significantly from the other. The difference stems from their different advantages.

White rice is a source of empty calories. Image courtesy: Shutterstock

The benefits of a low fat and low fat diet

A low-fat diet means that you need to consume less fat than is usually necessary as part of your balanced diet. A balanced meal provides 20-35 percent of all calories from fat, and a low-fat diet would mean reducing the proportion of fat in the plate to 10-15 percent.

Fat is full of calories, as every gram of fat contains 9 calories. Therefore, a low-fat diet seems to be the obvious choice for weight loss, but fat also contains essential micronutrients. The content of omega-3 and omega-6 (essential fatty acids) helps reduce inflammation. Fat is crucial for eye and brain health. It also helps in the absorption of fat-soluble vitamins such as A, E, D and K.

Adhering to a low-fat diet can jeopardize some of these benefits.

Start with a low fat diet

Fats are important for maintaining good health and fitness. Essential fatty acids are fats that our body cannot produce and rely on external sources. Therefore, it is important that when you reduce your daily fat intake below 20% of your meal, you should not deprive your body of these fatty acids at any time.

Reducing the proportion of fat in your diet will require limiting the use of oil, ghee, butter or any other visible fat to less than two teaspoons a day. This will also mean avoiding processed foods, which are often rich in trans fats that increase cholesterol (LDL), which is deposited in the lining of the arteries.

There are invisible sources of fat that make up yours diets such as nuts, and dairy products such as milk, cottage cheese, etc. These invisible fats need to be limited if you want to follow a low fat diet.

While sources of fats such as salmon, mackerel, etc. are good sources of omega-3 fats and can provide essential fatty acids, someone who is a vegetarian should meet these needs by eating a mixture of green leafy vegetables and seeds. Your low-fat diet should not only help you lose weight, but also provide the benefits that fat offers.

weight lossMake sure your plate is full of colors! Image courtesy: Shutterstock

Benefits of Carbohydrates and a Low Carb Diet

Carbohydrates are a source of energy for your body. Your body stores carbohydrates as glycogen, which is stored in the muscles and liver and is later used as an energy source. Your body saves protein by using glucose as an energy source, and protein remains responsible for building your muscles.

A balanced diet means that carbohydrates remain between 45-65 percent of your meal. A low-carb diet would mean that your carb content in meals stays below 45 percent or between 10-25 percent.

A low carb diet is usually preferred because it creates the illusion of weight loss in the early stages. This is partly due to glycogen. Each molecule of glycogen is bound to three molecules of water. As a result, reduced glycogen stores are reflected in weight, as they cause weight loss of water, and encourage you to continue a low-carb diet. But this is just a sign that your body is probably using protein to boost your activities.

Start with a low carb diet

Like you reduce carbohydrates, your body begins to use protein as a source of energy, which depletes your lean body muscles. This results in loss of power.

Choosing the right carbs is crucial. You could start by eliminating processed foods such as salty snacks and fizzy drinks, which contribute to fatty liver and raise blood glucose levels to unhealthy heights (eventually leading to diabetes and heart disease).

Choose the right carbs: whole foods such as legumes, beans, sprouts, etc., and green vegetables as they are high in fiber. They do not cause a sudden rise in blood glucose levels and are rich in vitamins and minerals. Even full fruit and not juice is a healthy choice. Fiber and micronutrients are often lost in the process of juicing the fruit, which otherwise turns nutritious fruit into a sweet drink.

weight lossIt’s time to pay attention to the benefits of legumes. Image courtesy: Shutterstock

Follow this rule for the thumb

One rule for choosing between a low-fat and low-carb diet can be to plan their precautions. Establish a diet plan that you can take with caution and ensure that your micronutrient needs are not affected.

As with food choices, we like options, choosing just one diet may not be sustainable. Your wishes will have a big impact. A single diet plan will require you to replace your caloric needs, and this is where protein can come in handy.

In addition, adding a few exercises to your routine will help balance calories and build strength. What you need is a balanced approach in which you can maintain a calorie-deficient diet so that you can consistently and effectively achieve your weight loss goal.




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