Low Carb Vs Low Fat – Dissecting the Diets

low carb vs low fat

Many people approach weight loss by going low carb because they believe carbs are the evil culprit for storing unwanted blubber around their waist.

If you ask the average person, they’ll tell you all the horrendous things carbohydrates have done to them like making them fat, ugly, and miserable.

Unfortunately, these claims aren’t supported by any meaningful research. I can guarantee you if you’re fat, ugly, and miserable, it’s not because of potatoes or any piece of fruit.

“Wow, rude! So are you saying, low carb diets are bad?”

No, not necessarily. I will give you my personal recommendations at the end, but first let me show you the scientific evidence behind how low carb diets work, how they compare to higher carb approaches, and why carbs don’t make you fat.

The Truth

Many people think carbs are bad for you because they spike insulin. This is known as the insulin model theory where it’s hypothesized that because insulin plays a role in fat storage, the key to fat loss must be to refrain from carbs and never spike insulin right?

Not quite. If this were true, all the highest carb consuming countries would be the fattest globs ever, but the opposite is true. The healthiest and leanest countries eat plenty of carbs. But enough observation, let’s look at hard science.

For starters protein and some fat sources also spike insulin, not just carbohydrates (1). That alone makes the insulin model for fat gain inconsistent as insulin can still be spiked in high amounts without carbohydrates. In fact, if insulin was the culprit, whey protein would be more fattening than cheesecake because it’s more insulinogenic.

Moreover, what carba-phobes fail to understand is that fat storage is not correlated with insulin. In fact, your body can easily store fat without insulin anyways (16).

If there’s excess calories that needs to be stored, your body will store it irrelevant of insulin levels (2). Insulin is a storage hormone, but it can only store what’s there. Blaming insulin for fat gain is like blaming your waiter for delivering you the food you ordered.

Here’s a 2017 scientific review done on carbohydrate-insulin model of obesity showing it to be misleading and false (3). This lines up consistently with scientific research throughout the years showing endless amounts of people losing fat just fine while eating carbs.

For further evidence, all of my weight loss clients lose fat just fine while enjoying plenty of carbs.

Carbs Aren't the Culprit

Fear mongering headlines and nutrition marketers love to play to people’s fear of carbohydrates even though carbs in themselves do not cause fat gain.

If you’re a new reader here, let me breakdown the basics of fat gain. Fat gain doesn’t happen from carbs or insulin (9). Fat gain happens when you’ve eaten more calories than your body can burn over a period of time regardless if those calories were carbs, fat, or protein.

Same thing with fat loss. Fat loss occurs when you eat less calories than you burn over time even if those calories came from carbs. (You can read more about the details behind calories in vs calories out here).

This is how low carb diets (or any diet) work. People who see success with low carb diets achieved success not because carbs are more fattening than other nutrients, but because by cutting carbs from their diet, they’re forced to eat smaller portions and/or lower calorie foods resulting in a caloric deficit.

Calories Dictate Weight Loss Not Carbs

Despite all the gossip and scandalous rumors about the ever so innocent carbohydrate, science has consistently shown calories dictate fat loss/gain not carbohydrates (4,5).

So now that it’s abundantly clear you can lose weight with or without carbs, you’re probably wondering, is there are any sort of advantages for going low carb compared to higher carb approaches when calories and protein are equal?

Let’s see what controlled studies have to say.

Short Term Differences

The main short term difference is a slightly bigger impact on early weight loss for low carb diets. Those who go low carb will likely experience more early weight loss (6). The additional weight loss is water because when you restrict carbs, you lose more glycogen which is the carbs stored in your muscles. Glycogen is bound to water, so as you lose glycogen, much of the early weight loss from low carb diets is nutrient/water loss.

Even though, this doesn’t matter in the long term, it’s still a very powerful effect of low carb diets if applied correctly. For example, I sometimes put impatient clients on low carb diets because the early drop in weight motivates them to stick their diet better.

Physiologically, it doesn’t mean much because it’s mostly just water not fat, but psychologically it can ignite motivation for people who are desperate to see the scale weight drop early.

In addition, people with metabolic issues like type 2 diabetics or obese individuals may respond to low carb diets better. In some cases, they adhere better and see better health results with the same or even independent of weight loss (17,18,19).

But newer research finds this is simply due to misreporting. Low carbers especially beginners tend to overreport their intake. They are simply eating less in the studies. This makes sense as carbs make up a higher variety of food and drinks, so simply reducing intake cuts lots of calories (23).

So unsurprisingly, any advantage for type 2 diabetics fade away in the long term (24).

Long Term Differences

Now those are just short term differences. When you look at controlled studies with longer time frames and better design, the benefits level out after a few weeks especially as people get leaner and healthier, thus being able to handle glucose better.

When looking at long term differences (which are more important), the answer is simple.

It doesn’t matter. You lose the same amount of weight and see the same health benefits thanks to the weight loss (20).

In a 2018 twelve month study, when calories are equal, low carb and low fat showed the exact same level of improvement in fasting blood glucose, blood lipids, and weight loss (7).

Another study showed that while it’s true that you burn more fat on low carb diets, you also burn more carbs on low fat diet (8). Your body burns more of what you eat. Regardless, the end result of weight loss is identical as long as calories and protein are the same.

Whenever study participants eat the same amount of calories and protein, the differences in fat/carbs don’t make a difference (10).

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Then, there’s a study in 2016 which might be the best study on this topic (13). This study had 2 groups who ate equal calories and protein like some of the studies I already mentioned, but this one also had both groups strength training.

This closely replicates real world application because dieters are also exercising.

This study had one group eat low carb and the other group eat a conventional balanced diet involving plenty of carbs.

Just like all the other studies, both groups resulted in the same fat loss, but the group who ate more carbs had a strength and muscle advantage. This indicates that even though the carb to fat ratio in your diet doesn’t matter for fat loss, it does matter for muscle/strength because carbs allow you to train harder in the gym.

This is in line with the body of evidence showing some carb intake is necessary to maximize exercise performance (14).

In fact, whenever tightly controlled studies compare calories/protein matched diets, it doesn’t matter how you manipulate the carb to fat ratio (21). There’s no difference in any body composition or health measure in an endless slew of studies (6,11,12,15). The fat loss is always the same at least for most of the population.

My Recommendations

In the grand scheme of things, when calories are equal, the approach you take makes little physiological difference.

Here’s a summary of everything along with my recommendations

  • You don’t have to cut carbs to lose weight.
  • Low carb diets work because they get you into a calorie deficit, not because carbs make you fat and ugly.
  • There are a couple of short term benefits to low carb diets like early weight loss from water and slight health benefits for those that are metabolically unhealthy.
  • Long term health and fat loss are the same given the same total calories and protein in most populations.
  • There is a performance disadvantage to low carb diets as restricting carbs will lower your gym performance depending on other variables.
  • As long as you can get into a deficit and eat enough protein, choose whatever carb to fat ratio you want. I recommend trying different approaches and see which one keeps you the most full while being most enjoyable enough to stick to consistently (22). Adherence is the key to fat loss.
  • If maximizing performance is also a priority to you, then I don’t recommend a low carb diet, at least not one that’s too low in carbs.
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  1. Frid, A H, et al. “Effect of Whey on Blood Glucose and Insulin Responses to Composite Breakfast and Lunch Meals in Type 2 Diabetic Subjects.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, July 2005, www.ncbi.nlm.nih.gov/pubmed/16002802.
  2. Kresge, Nicole, and Robert D. Simoni. “The Role of the Acyl Carrier Protein in Fatty Acid Synthesis: the Work of P. Roy Vagelos.” Journal of Biological Chemistry, 2 Sept. 2005, www.jbc.org/content/280/35/e32.
  3. Hall, K D. “A Review of the Carbohydrate–Insulin Model of Obesity.” Nature News, Nature Publishing Group, 11 Jan. 2017, www.nature.com/articles/ejcn2016260?WT.feed_name=subjects_medical-research.
  4. Strasser, B, et al. “Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/18025815.
  5. Kirkpatrick, Carol F., et al. “Review of Current Evidence and Clinical Recommendations on the Effects of Low-Carbohydrate and Very-Low-Carbohydrate (Including Ketogenic) Diets for the Management of Body Weight and Other Cardiometabolic Risk Factors: A Scientific Statement from the National Lipid Association Nutrition and Lifestyle Task Force.” Journal of Clinical Lipidology, Elsevier, 13 Sept. 2019, www.sciencedirect.com/science/article/pii/S1933287419302673.
  6. “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity.” NeuroImage, Academic Press, 13 Aug. 2015, www.sciencedirect.com/science/article/pii/S1550413115003502.
  7. Gardner, Christopher D. “Low-Fat vs Low-Carbohydrate Diet on Weight Loss in Overweight Adults.” JAMA, American Medical Association, 20 Feb. 2018, jamanetwork.com/journals/jama/fullarticle/2673150.
  8. Veldhorst, M A, et al. “Presence or Absence of Carbohydrates and the Proportion of Fat in a High-Protein Diet Affect Appetite Suppression but Not Energy Expenditure in Normal-Weight Human Subjects Fed in Energy Balance.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, Nov. 2010, www.ncbi.nlm.nih.gov/pubmed/20565999.
  9. Sartorius, K, et al. “Does High-Carbohydrate Intake Lead to Increased Risk of Obesity? A Systematic Review and Meta-Analysis.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 8 Feb. 2018, www.ncbi.nlm.nih.gov/pubmed/29439068.
  10. Soenen, S, et al. “Relatively High-Protein or ‘Low-Carb’ Energy-Restricted Diets for Body Weight Loss and Body Weight Maintenance?” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 10 Oct. 2012, www.ncbi.nlm.nih.gov/pubmed/22935440.
  11. Johnston, C S, et al. “Ketogenic Low-Carbohydrate Diets Have No Metabolic Advantage over Nonketogenic Low-Carbohydrate Diets.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, May 2006, www.ncbi.nlm.nih.gov/pubmed/16685046.
  12. Naude, Celeste E., et al. “Low Carbohydrate versus Isoenergetic Balanced Diets for Reducing Weight and Cardiovascular Risk: A Systematic Review and Meta-Analysis.” PLOS ONE, Public Library of Science, journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0100652.
  13. Meirelles, C M, and P S Gomes. “Effects of Short-Term Carbohydrate Restrictive and Conventional Hypoenergetic Diets and Resistance Training on Strength Gains and Muscle Thickness.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, 1 Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27928202.
  14. “Dietary Fuels in Athletic Performance.” Annual Reviews, www.annualreviews.org/doi/full/10.1146/annurev-nutr-082018-124337.
  15. Hall, Kevin D, and Juen Guo. “Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition.” Gastroenterology, U.S. National Library of Medicine, May 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/.
  16. Cianflone, K, et al. “Metabolic Response of Acylation Stimulating Protein to an Oral Fat Load.” Journal of Lipid Research, U.S. National Library of Medicine, Nov. 1989, www.ncbi.nlm.nih.gov/pubmed/2693569.
  17. McClain, A. D., et al. “Adherence to a Low‐Fat vs. Low‐Carbohydrate Diet Differs by Insulin Resistance Status.” Diabetes, Obesity and Metabolism, John Wiley & Sons, Ltd, 22 Aug. 2012, dom-pubs.onlinelibrary.wiley.com/doi/abs/10.1111/j.1463-1326.2012.01668.x.

  18. Tay, Jeannie, et al. “Comparison of Low- and High-Carbohydrate Diets for Type 2 Diabetes Management: a Randomized Trial.” OUP Academic, Oxford University Press, 29 July 2015, academic.oup.com/ajcn/article/102/4/780/4564662.

  19. Hyde, Parker N, et al. “Dietary Carbohydrate Restriction Improves Metabolic Syndrome Independent of Weight Loss.” JCI Insight, American Society for Clinical Investigation, 20 June 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6629108/.

  20. M;, Churuangsuk C;Kherouf M;Combet E;Lean. “Low-Carbohydrate Diets for Overweight and Obesity: A Systematic Review of the Systematic Reviews.” Obesity Reviews : an Official Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30194696/.

  21. E;, Churuangsuk C;Lean MEJ;Combet. “Low and Reduced Carbohydrate Diets: Challenges and Opportunities for Type 2 Diabetes Management and Prevention.” The Proceedings of the Nutrition Society, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32131904/.

  22. Gardner, C D. “Tailoring Dietary Approaches for Weight Loss.” International Journal of Obesity Supplements, Nature Publishing Group, July 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC4109087/.

  23. Guo, Juen, et al. “Objective versus Self-Reported Energy Intake Changes During Low-Carbohydrate and Low-Fat Diets.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, Mar. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6392435/.

  24. Silverii GA;Botarelli L;Dicembrini I;Girolamo V;Santagiuliana F;Monami M;Mannucci E; “Low-Carbohydrate Diets and Type 2 Diabetes Treatment: a Meta-Analysis of Randomized Controlled Trials.” Acta Diabetologica, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32638087/.

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