Popular Diets for Weight Loss: Low-Carb v/s Low-Fat Diets
Are you struggling to get in shape and wondering whether you should cut back on carbohydrates or fats? Are you in a dilemma choosing between low-carb and low-fat diets? If that’s so, learning how these two diets differ can help you make a good choice. The types and quantities of foods that you consume impact your weight management. An increased calorie intake through various foods raises the risks of obesity in numerous individuals worldwide. Excess weight gain can cause various health issues, such as heart disease, diabetes, and stroke. So, people work on their dietary habits to lose weight and keep their weight in check.
Often, people resort to low-fat diets to boost their fat-burning and lose weight. Low-carb diets are found to increase fat loss, manage appetite, and balance your blood sugar levels. So, one may find it challenging to choose one of them as the best weight loss diet plan for fitness goals. A systematic comparison between these two types of diets may help you make the best choice that fits your weight loss needs perfectly. Keep reading to discover everything about it.
A. Low-Carbs Diets
Low-carb diets restrict the intake of carbohydrates markedly. So, your body uses fat for energy instead of carbs. These diets restrict foods, such as candies, sugary beverages, sweets, and baked goods. These diets restrict the intake of food products with artificial sweeteners and added sugar. It involves the intake of foods rich in protein and fats from wholesome food sources, such as nuts, seeds, non-starchy vegetables, fish, high-fat dairy, meat, and eggs.
B. Low-Fat Diets
Low-fat diets involve limiting the intake of fat to less than 30% of total daily calories. It restricts the intake of food high in fats, such as full-fat dairy products, nuts, cooking oils, seeds, butter, and avocadoes. Healthy diet plans focusing on low-fat foods involve eating foods low in fats, such as fresh vegetables, legumes, fruits, whole grains, and skinless poultry.
Effects of Low-Carb Diets v/s Effects of Low-Fat Diets
Here’s a list of the effects of low-carb and low-fat diets on various aspects of health and weight loss.
Low-carb diets are more effective in helping you achieve short-term weight loss than low-fat diets. If you wish to achieve significant weight loss in a short span, low-carb diets can help you achieve greater weight loss than low-fat diets. A low-carb diet continues to be more effective in promoting weight loss than a low-fat diet after 12 months. So, if you are looking for a lose-weight-fast diet, a low-carb diet can be one. However, the difference between the weight loss results of these two diets gradually reduces in the long run.
Even when it comes to losing fat, low-carb diets are more beneficial. They help you achieve a greater reduction in total fat mass and belly fat than low-fat diets. Going for low-carb diets helps in losing belly fat to a greater extent than diets low in fats. Also, they help minimize fat mass in obese individuals.
Blood Sugar Levels
A drop in blood glucose levels increases your appetite and can make you experience discomfort, such as fatigue. Regulating your intake of carbs is an effective technique to manage your blood sugar. So, a low-carb diet is more effective in managing your blood sugar, reducing your insulin needs, and promoting weight loss as compared to low-fat diets. Low-carb diets also help increase insulin sensitivity, which aids in improving your body’s ability to transport sugar from your bloodstream into your cells. Thus, it helps you keep your blood sugar levels in check.
Low-carb diets help reduce your appetite and promote the feeling of fullness greater as compared to low-fat diets. Usually, low-fat weight loss diet chart for female have greater protein and fat content than high-fat diets. So, you experience filling effects and reduced appetite with low-carb diets. Protein and fat also impact several hormones that regulate appetite. They increase your satiety and reduce the levels of the hunger hormone ghrelin. So, it helps you keep your weight in check and prevents you from overeating.
Adopting low-carb diets can help improve your HDL (good) cholesterol levels and reduce triglyceride levels than low-fat diets. So, if you wish to improve your good cholesterol levels while getting in shape, low-carb weight loss diets can be more beneficial than low-fat weight loss diets.
Blood Pressure Management
Both low-fat and low-carb diets are effective in reducing short-term blood pressure levels.
When losing weight, a reduction in triglycerides helps lower the risk of cardiovascular diseases. Lowering levels of triglycerides is beneficial for maintaining good cardiovascular health. Following low-carb diets can cause a greater reduction in triglycerides than low-fat diets.
Low-fat diets can help you lose weight, but they elevate your blood insulin levels remarkably after meals. Low-fat diets result in greater insulin levels and blood glucose levels than low-carb diets.
What is the Best Way for Sustainable Weight Loss?
Now that you know how a low-carb and low-fat diet varies, you can make a healthier choice to lose weight healthily. However, it is important to note that cutting down the intake of a particular food group completely can cause a deficiency of micronutrients. Also, not all types of carbohydrates and fats are bad for your health.
Complex carbohydrates are healthy. You may replace simple carbohydrates with complex carbohydrates in your diet. Similarly, unsaturated fats are healthier than saturated fats and trans fats. So, choose healthier foods. Consulting certified dieticians can help you receive healthy carbs and healthy fats in your weight loss diet chart. If you are attempting to make some healthy dietary modifications, reduce the intake of fats and carbs from your diet. Keep in mind that moderation is the key to achieving health goals. The ideal option to get in shape is to cut down your intake of calories. The guidance of expert nutritionists can prove worthy in helping you achieve your fitness goals with improved health.
Personalized Diet Works Effectively
Each individual is unique, and every person’s body functions uniquely. Having a well-planned, customized diet specific to your fitness and health goals can work best for you. Such a personalized diet supplies you with all essential nutrients, improves your immunity, meets your nutritional needs, and helps you achieve your weight loss goals. So, when choosing a low-carb or low-fat diet, ensure you go for a personalized diet to achieve your health goals.
So, now you know how low-carb and low-fat diets differ. When attempting to get in shape with weight loss diet plan, you may make a healthier choice of diet. Consulting certified nutritionists, such as health experts at Health Total, can help you receive a customized weight loss diet chart to help you achieve the best health outcomes. Our diet plan not only helps you shed those extra kilos but also boosts your immunity and lowers or prevents potential health risks. So, make no delay, reach out to us at Health Total and get started with your weight loss journey with our personalized weight loss diet.
Sign up for a FREE consultation with Health Total experts to get more tips for losing weight with a healthy diet or managing any other health condition. Call toll-free at 1-800-833-171709 and Book Free Consultation!