Low-Fat vs. Low-Carb: Best for Weight Loss?

Is consuming carbohydrates the primary factor in weight gain? Is a low-fat diet the sole solution for reducing body fat? Determining the ideal diet for weight loss remains a contentious topic.

A quick search for "how to lose weight" on Google yields an overwhelming number of results, spanning fad diets, TikTok trends, scientific studies, and doctor-recommended plans. Some endorse low-carb or low-fat approaches, while others favor high-carb or high-protein strategies. Intermittent fasting has its proponents, permitting unrestricted eating within specific time frames. Plant-based diets, characterized by meatless burgers and veggie bowls, also have their supporters. And then there's the high-fat keto approach, prioritizing cheese, bacon, and avocado.

However, a recent study suggests that weight loss may hinge less on the specific macro intake and more on the overall quality of food.

In collaboration with registered dietitian Stephanie Nelson, RD, we delve into the study's findings and their implications for your personal health journey.

A study published in the National Library of Medicine assigned participants to either a healthy low-carbohydrate or a healthy low-fat diet for a year. At the end of the study, researchers observed virtually no difference in weight loss between the two groups based solely on their assigned diet.

However, a significant difference emerged when analyzing diet quality – the degree to which participants adhered to the recommended intake of fruits, vegetables, and other nutrients – and adherence to the assigned diets.

Stephanie explained that regardless of low-carb or low-fat diets, individuals achieved the most weight loss when they followed a high-quality diet and adhered to their assigned macronutrient pattern. This macro pattern represents the specific breakdown of macronutrients (protein, carbs, and fats) tailored to individual goals. If unsure about your ideal macro distribution, a free macro calculator can be a useful starting point.

Stephanie further emphasized that these two factors impacted more than just weight. “They also saw improvements in fasting glucose, blood pressure, and cholesterol.

These findings carry significant implications for dietary choices, whether aiming for weight loss or simply improved health. The study suggests that the key lies in adopting a sustainable eating pattern that aligns with individual lifestyle and needs, regardless of the specific macro breakdown chosen. As Stephanie summarized, “An extreme diet in either direction did not help weight loss, even if you had genetic factors that we thought might predict your success.

Focus should be placed on the quality of food consumed, prioritizing fruits, vegetables, lean proteins, and whole foods. “The bottom line is to choose a macro pattern that you can stick to, and allows you to get enough fruits, veggies, whole grains, legumes, and lean meats. That’s the secret to successful, long-term weight loss.”

Beyond incorporating spinach into your morning egg scramble or swapping afternoon cookies for an apple, how can you ensure you're consuming a higher quality diet?

Stephanie notes that “Maintaining dietary balance can be challenging,” and emphasizes that “Food Insights in the Weekly Digest simplifies taking clear, practical steps toward improved food choices.”