People will always give you their personal diet advice. Some say that low carbs are the way to go if you are trying to lose fat. Others state that a low-fat diet is the only way to eat if you want to get rid of those extra pounds. So which one is right? According to a study that was published in the Annals of Internal Medicine low-carb is what really works for shedding pounds of fat.
The study followed participants for a year on their respective diets. They found that the ones who were on the low-carb diets were the ones who lost the most fat over the year-long period. Even better, the ones who were on the low-carb diets not only lost a lot more weight than the ones on the low-fat diets but they also significantly improved their cardiovascular health. Their triglyceride levels and cholesterol levels became much better after a year than their low-fat diet counterparts.
There were 150 male and female participants in the study that ranged in age from 22 to 75 years. They were all randomly assigned the diet that they were supposed to go on. Medical professionals made sure that none of the participants had heart problems or any signs of diabetes. There was a mix of races, half black and half white. Neither of the groups had to restrict their calories at all. The low-fat group needed to keep their calories at less than 30% from fat however and less than 55% from carbs. Less than 7% of their calories were supposed to come from saturated fats but they were not able to complete this part of the study. The low-carb group was asked to have less than 40 grams of carbs per day. They all had support sessions throughout the study and had meetings intermittently to check in on progress.
The results from the diets were as follows:
– Good cholesterol (HDL) levels rose much higher in the low-carb group
– Low-carb dieters lost an average of 12 pounds over the year, low-fat dieters lost an average of 4 pounds
– The low-fat group lost more muscle than fat, the low-carb group gained lean muscle and lost fat
While the results of these diets long-term is unknown it certainly appears that low-carb is the way to go. You should never cut out carbs completely but lowering your daily intake can be beneficial. Exercise should also always be included.