Low-Carb vs. Low-Fat

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Which Is Better for Weight Loss?

By Yasmine Ali, MD

Fresh fruit in a waffle cone

There are so many diets out there for weight loss, it is hard to know where to start and which to choose. Some recent research helps shed light on the long-running low-fat vs. low-carb debate. I found this blog post on WebMD and I think it tells the whole story.

Rethinking Low-Fat

A number of studies have now shown that low-fat diets may not be the best choice when it comes to weight loss, or even when it comes to preventing cardiovascular disease.
One study that looked at weight-loss results in individuals following either a low-fat or low-carb diet for a year found that those who followed the low-carb diet lost nearly 8 pounds more than did those who followed the low-fat diet.
Importantly, those on a low-carb diet also saw a greater reduction in cholesterol-based cardiovascular risk factors.
In a review of over 50 clinical trials that have examined the low-fat vs. low-carb question, researchers concluded that evidence from randomized controlled trials“does not support low-fat diets over other dietary interventions for long-term weight loss.”
Just a Minute, I want to put in my two cents. Am I sure that they have a valid point? You need some fats for your joints and for your heart. But my point is that you don't need animal fats. Seafood provides "good fats" and nuts have "good fats" and there are several more plants like avocados that have good fats. That's why I like the Mediterranean diet for long-term weight loss and good health.
This food pyramid shows you everything you can eat on the Mediterranean diet and how often.
However, when compared to no diet at all, the low-fat diet did turn out to be more effective for weight loss. The lesson here seems to be that any dietary change aimed toward weight loss is a better step to take than doing nothing at all. Yes, in a short time period, like three months, I lost about 10 pounds of pure fat.
Yes, in a short time period, like three months, I lost about 10 pounds of pure fat. A low-fat is restrictive. My theory is if you don't eat animal products you won't consume any animal fat and your body will have to burn your body fat. So I was basically on a seafood diet for a few months. No meat, and only non-fat dairy, I didn't drink any calories, and I was eating 6 small (300 calories) meals every day. Sounds crazy, right? It's the best way not to get hungry.
If you’re going to change your diet, though, why not get the “biggest bang for your buck” and go for the most effective dietary plan?

Higher-Fat Diets With Added Health Benefits

Higher-fat diets that focus on good fats (monounsaturated and polyunsaturated fats), like the Mediterranean diet, have been found to prevent cardiovascular disease and breast cancer as well as slow cognitive decline, all while resulting in modest weight loss.
In the latest results released from the PREDIMED (Prevención con Dieta Mediterránea) trial at the 2015 American Heart Association meeting in Orlando, Florida, the higher-fat Mediterranean diet actually showed more weight loss (a little over 2 lbs.) than the low-fat control diet.
Researchers believe that this may be due to the nature of the fats inherent in the Mediterranean diet. Yes, and I'll explain, animal fats from dairy and meat will cause you to add body fat and if you look over the food pyramid you'll notice there is fish and poultry but very little meat. There is dairy, but you should restrict dairy to low-fat or non-fat. This is not a quick weight loss diet. Most people like this diet because if they stick to the food pyramid you don't have to count calories and you do lose weight over time. The more you increase your activity, the faster the weight will come off but it will take your body a little time to adjust to this new diet.
Olive oil and nuts fall into the category of “good fats,” which are low in saturated fat and high in mono- and polyunsaturated fats. They are also high in polyphenols, nutrients which have been found to play a role in preventing cardiovascular disease and other chronic diseases.
Thus, the healthy fats are likely processed and metabolized differently by the human body, and the result is reassuring: eating more of these healthy fats does not result in weight gain at all.
You can tweet me with questions at #ray0369
I write several blogs and e-books, check out some of my other sites.


If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, iBooks, bn.com, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

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