To lose weight, do you follow a low-carb diet or a low-fat diet?
If the former, you might still be struggling to lose weight.
The theory that a high-carb diet could cause an increase in insulin levels leading to an increase in fat absorption is now beaten by another theory.
In the latest NIH study, researchers found the opposite. According to the study, subjects who were on a low-fat diet but consume high-sugar foods had lost more fats than those who were on the same calories but ate low-carb and low-sugar diet.
That said, the lead author of the study concluded that carbohydrate restriction is no longer required just to lose body fats.
The recent study was conducted in a metabolic ward. This means that the researchers had measured every calorie being consumed by the subjects. They also measured the calories they burned.
During the study, researchers invited 19 obese adults who followed either a high-carb and low-fat diet or a low-carb and high-fat diet for six days.
After six days, they went into a so-called “wash-out” period before embarking on an opposite diet for another six days.
The subjects’ diets were reduced by up to 800 calories a day per person. All of them had the same number of calories a day, i.e. 1,918. They have all eaten the same amount of protein.
After six days, those who were on a high-carb diet lost around 89 grams of fat a day. Subjects who followed a low-carb diet lost 53 grams of fat each day.
Those who were in a low-carb group have lost more body weight because of water loss.
However, the author of the study said that, when it comes to weight loss, fat loss is more important than water loss.
Furthermore, those who were in a high-carb group have increased their consumption of simple sugars during the trial. Despite that, they still lost more weight than those who were in a low-carb group.
What wasn’t clear in the study is that simple sugars might have caused fat gain.
Those who were following a low-carb/high-fat diet have lost less fat compared to the other group, even though they’ve increased their fat burning ability. This showed that burning more fats is not enough to overcome the heavy consumption of fats.
Total cholesterol and HDL cholesterol levels of those who were in a low-fat diet were significantly reduced. Those who were in a low-carb diet experienced a drop in their trigylcerides.
With this result, proponents of low-carb diets would surely criticize this study. They might suggest giving those subjects fewer carbs per day, rather than 140 grams.
The author of the study said that the total calories in a diet will still be the primary factor of losing body fats. That said, calorie is still a calorie, regardless of the type of calorie you’re consuming. And this appears to be true over a long period of time.
Another study has been conducted that tested carbohydrate-insulin-fat gain theory. The results have yet to be published.
While waiting for that study to be available, you may talk or email our weight loss coach from Davao City to help you out: