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Low carb diets that limit carbohydrates and low fat diets that limit fat are the most popular diets for people who want to lose weight. So which is better, low carb or low fat diet?
Low carb diets limit carbohydrates, commonly known as carbs, such as those found in grains, starchy vegetables, and fruits. Low carb diets focus on foods high in protein and fat. Low carb diets limit your carbohydrate intake to varying degrees, including:
Very low-carbohydrate diet: dietary carbohydrates are less than 10% of total daily calories, or 20–50 grams per day for a 2,000-calorie diet.
Low carbohydrate diet : dietary carbohydrates are less than 26% of total daily calories, or less than 130 grams per day for a 2,000-calorie diet.
Moderate carbohydrate diet: carbohydrate intake is about 26–44% of total daily calories.
A low carb diet will limit foods such as sugary drinks, baked goods, candy and sweets. Additionally, you can also limit healthy sources of carbohydrates, such as grains, starchy vegetables, high-carb fruits, pasta, and legumes. At the same time, you should add protein and fat to your diet from healthy sources such as fish, meat, eggs, nuts, high-fat dairy, non-starchy vegetables and unprocessed oils.
Many people wonder how to lose weight. Low carb diets are often used to lose weight. The body uses carbs as its main source of energy. During digestion, complex carbs are broken down into simple sugars, also known as glucose, and are released into your blood, this is called blood glucose. Insulin is released to help glucose enter the body's cells, where it can be used for energy. Excess glucose in the blood is stored by the body in the liver and in the muscles. Additionally, some is converted into body fat. A low carb diet will cause the body to burn stored fat for energy, leading to effective weight loss and fat loss. Besides, low carb diets that focus on healthy sources of carbs, fats and proteins can improve blood sugar and cholesterol levels, helping reduce the risk of type 2 diabetes, cardiovascular disease and syndromes. metabolism.
Low carb diets limit carbohydrates in the daily diet.
A low fat diet is a diet that limits fat intake to less than 30% of total daily calories.
Foods high in fat such as cooking oils, avocados, nuts and whole milk are often restricted or banned from the daily diet. Instead, you should consume naturally low-fat foods such as fruits, vegetables, whole grains, legumes, egg whites, and poultry. Reduced-fat foods such as low-fat yogurt, skim milk, lean beef and pork are allowed in the daily diet in moderate amounts. A low fat diet can provide benefits to your health, including:
Supports weight loss due to lower total calorie consumption.
Helps reduce the risk of obesity and cardiovascular disease.
Helps reduce cholesterol levels.
If you wonder how to lose weight, a low fat diet may be a good choice for your weight loss process.
Low fat diets limit fat intake.
Many studies have compared the weight loss effectiveness of low carb and low fat diets as well as some other aspects of health, to answer the question of how to lose weight to achieve the best results. People.
Studies show that low carb diets may be more effective at short-term weight loss than low fat diets. A 6-month study of 132 obese people showed that those following a low carb diet lost three times more weight than those following a low fat diet. Another 12-week study found that overweight young adults who followed a low carb diet lost an average of 9.9 kg, compared with just 4.1 kg for those following a low fat diet.
However, other research shows that low-carb and low-fat diets may be similarly effective over the long term. According to a meta-review of 17 studies, participants who lost weight on a low-carb diet remained more effective after 12 months, but the difference between the low-carb and low-fat diets decreased over time. So finding a diet you can stick to may be the most important factor in successful weight control.
Most studies prove that low carb diets are more beneficial for fat loss. A small 16-week study found that people following a low-carb, low-calorie diet lost more total fat mass and belly fat than people following a low-fat diet.
Studies have found that low-carb, high-protein diets reduce hunger and improve mood better than low-fat diets. This may be due to the satiating effects of protein and fat. Both protein and fat slow the emptying of your stomach to help you feel fuller longer. Additionally, protein and fat have been shown to influence certain hormones that control hunger and appetite. In one small study, high-protein and high-fat meals increased levels of the satiety hormone glucagon-like peptide 1 (GLP-1) and decreased levels of ghrelin, a hormone that causes hunger, to a greater extent. compared to high-carbohydrate meals.
A low carb diet is a strategy that helps us better control blood sugar levels. A study of 56 people with type 2 diabetes determined that a low carb diet was more effective at controlling blood sugar levels, increasing weight loss, and reducing insulin needs compared to a low carb diet. low fat.
Low carb diets reduce circulating insulin levels leading to increased insulin sensitivity. Increased insulin sensitivity may help improve the body's ability to transport sugar from the blood into cells, leading to increased blood sugar control.
Low carb and low fat diets can affect other health issues in different ways, including:
Cholesterol levels: A review of eight studies found that low carb diets were more effective at improving HDL (good) cholesterol levels and reducing triglyceride levels than low fat diets. However, neither of these diets significantly affected harmful LDL cholesterol.
Triglyceride levels: Some studies note that low carb diets may help reduce triglyceride levels more than low fat diets.
Blood pressure: Studies show that both diets can reduce blood pressure levels in the short term, but research on the long-term effects of these diets on blood pressure is mixed. best.
In short, low carb diets are associated with shorter-term weight loss, along with increased fat loss, reduced hunger, and better blood sugar control. In addition to a low carb diet, you can supplement functional foods containing the active ingredients Glabridin, Coenzyme Q10, Piperine and B vitamins to help increase the conversion of food into energy, increase fat breakdown, and reduce fat accumulation. Visceral accumulation, regulating body fat distribution and reducing belly fat. Ultimately, whether you choose a low carb diet or a low fat diet, sticking to a healthy diet over the long term is one of the most important factors for success in both weight loss and weight loss. improve your overall health.
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