{"id":291834,"date":"2020-10-27T14:52:00","date_gmt":"2020-10-27T13:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291834"},"modified":"2021-09-02T14:56:25","modified_gmt":"2021-09-02T12:56:25","slug":"low-carb-vs-low-fat-what-is-better-for-weight-loss","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/","title":{"rendered":"Low-carb vs. low-fat: What is better for weight loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#What_about_receiving_necessary_macronutrients_on_a_low-fat_and_low-carb_diet\" title=\"What about receiving necessary macronutrients on a low-fat and low-carb diet?\">What about receiving necessary macronutrients on a low-fat and low-carb diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#Low-carb_or_Low-fat_diet_Which_is_more_effective_for_weight_loss\" title=\"Low-carb or Low-fat diet: Which is more effective for weight loss?\">Low-carb or Low-fat diet: Which is more effective for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#What_did_the_participants_diet_look_like\" title=\"What did the participants&#8217; diet look like?\">What did the participants&#8217; diet look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#What_results_did_the_annual_monitoring_provided\" title=\"What results did the annual monitoring provided?\">What results did the annual monitoring provided?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#Significant_differences_between_diets_are_not_shown_in_other_studies_as_well\" title=\"Significant differences between diets are not shown in other studies as well\">Significant differences between diets are not shown in other studies as well<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#Can_we_lose_more_whilst_on_low-carb\" title=\"Can we lose more whilst on low-carb?\">Can we lose more whilst on low-carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#A_key_factor_of_the_success_of_a_low-carb_diet\" title=\"A key factor of the success of a low-carb diet\">A key factor of the success of a low-carb diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#Dont_underestimate_protein_intake\" title=\"Don&#8217;t underestimate protein intake\">Don&#8217;t underestimate protein intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#How_does_the_thermic_effect_work\" title=\"How does the thermic effect work?\">How does the thermic effect work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/low-carb-vs-low-fat-what-is-better-for-weight-loss\/#Which_diet_is_the_best_for_weight_loss\" title=\"Which diet is the best for weight loss?\">Which diet is the best for weight loss?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>With the colder autumn weather, many people feel relieved. The bikini season is over and finally, the moment has come when we can wrap ourselves in sweaters and hide excess kilos in jeans. However, disappointment can occur the moment you find out that the sweater is no longer so completely oversize, and the pants are also a bit tighter\u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regular summer barbecues accompanied with alcohol simply took their cost, that\u2019s why it\u2019s time to do something extra with your weight.&nbsp;<strong>But where to start?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>First, you google how to lose weight fast. At that moment, countless diets jump at you, and you do not know which one to try first. That is why in today\u2019s article, we will take a closer look at two of them, namely the low-carb and low-fat diet. Finally, we reveal&nbsp;<strong>which diet is the most effective.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_about_receiving_necessary_macronutrients_on_a_low-fat_and_low-carb_diet\"><\/span>What about receiving necessary macronutrients on a low-fat and low-carb diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. Low-fat diet<\/h3>\n\n\n\n<p>This is an eating style in which you try to reduce your fat intake as much as possible. The maximum fat intake that low-fat surveys usually work with is&nbsp;<strong>up to 20% of total daily energy intake.<\/strong>&nbsp;However, there are also studies that work with the concept of low-fat even if the fat intake is up to 30% of the total energy intake.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Low-carb diet<\/h3>\n\n\n\n<p>This style of eating follows a certain restriction of carbohydrate intake in our diet. This type of diet can be divided into three stages according to the radicality of carbohydrate restriction.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/ketogenic-diet-the-truth-about-carb-free-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ketogenic diet<\/a><\/strong><strong>&nbsp; with a very low carbohydrate content \u2013&nbsp;<\/strong>the carbohydrate intake must either be in the range of 20-50 grams or make up less than 10% of a diet containing 2,000 kcal per day, regardless of whether you get into ketosis (a condition where the body gets most of its energy from fats, and not carbohydrates).<\/li><li><strong>Low carbohydrate content diet<\/strong>&nbsp;\u2013 the intake of carbohydrates in the diet must be less than 130 grams per day or must be less than 26% of the total daily intake.<\/li><li><strong>Moderate low-carb diet \u2013<\/strong>&nbsp;carbohydrates make up 26-45% of total daily energy intake.<\/li><\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4867_Facetune_08-09-2020-22-59-57-1-min-950x1124.jpeg\" alt=\" How to lose weight on a low carb diet\" title=\" How to lose weight on a low carb diet\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Low-carb_or_Low-fat_diet_Which_is_more_effective_for_weight_loss\"><\/span>Low-carb or Low-fat diet: Which is more effective for weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For example, a recent study by Dr. Gardner, which attempted to compare the&nbsp;<strong>effects of low-carb and low-fat diets on fat loss,<\/strong>&nbsp;addressed this as the \u201cdiet strife\u201d<strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">His work was an exception because he had been monitoring his respondents over the year, checked their compliance with the established intake of individual macronutrients, and also took into account the genotypes of participants (genetic equipment, which he assumed could affect the success of weight loss). In total, individuals were&nbsp;<strong>divided into&nbsp;<\/strong><\/span><strong><span data-preserver-spaces=\"true\">15 genotypes<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(5 low-fat, 9 low-carbohydrate, and 1 neutral).<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">A total of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">609 people (263 men and 346 women) without health problems<\/span><\/strong><span data-preserver-spaces=\"true\"> participated in the study. These were randomly assigned to groups that consumed a low-carbohydrate or low-fat diet. Individual participants were 18-50 years old and their BMI ranged from 28-40, ie somewhere between overweight and grade 2 obesity.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The research team focused on:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>weight change of the participants<\/li><li>relationship between diet type and genotype<\/li><li>the relationship between a particular diet and insulin secretion<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_did_the_participants_diet_look_like\"><\/span>What did the participants&#8217; diet look like?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><span data-preserver-spaces=\"true\">During <\/span><strong><span data-preserver-spaces=\"true\">the first month<\/span><\/strong><span data-preserver-spaces=\"true\">, the researchers tried to get to know the study participants better. During this period, individuals followed their normal regime. Until then, they consumed their usual food and exercised as they had been used to.<\/span><\/li><li><span data-preserver-spaces=\"true\">For the next two months, <\/span><strong><span data-preserver-spaces=\"true\">the low-fat group received 20 grams of fat per day <\/span><\/strong>(strict low-fat diet)<strong><span data-preserver-spaces=\"true\"> and the low-carb group received 20 grams of carbohydrates<\/span><\/strong><span data-preserver-spaces=\"true\"> per day (ketogenic diet).<\/span><\/li><li><span data-preserver-spaces=\"true\">After two months, participants were asked to increase their intake of fats and carbohydrates to a<\/span><strong><span data-preserver-spaces=\"true\"> minimum that would be sustainable for them in the long run. <\/span><\/strong><span data-preserver-spaces=\"true\">The following month, the low-fat group consumed approximately 42 grams of fat per day, and the low-carb group consumed less than 97 grams of carbohydrates per day.<\/span><\/li><li><span data-preserver-spaces=\"true\">Study participants <\/span><strong><span data-preserver-spaces=\"true\">did not have a clearly defined caloric intake but were instructed to maximize vegetable intake<\/span><\/strong><span data-preserver-spaces=\"true\">, minimize added sugar, refined flour, and trans fats.<\/span><\/li><li>At the same time, participants <strong>were to focus on eating whole foods<\/strong> such as <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts<\/a>, <a href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fruits<\/a>, vegetables, <a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seeds<\/a>, legumes, etc., as they are rich in nutrients. They should<strong> also minimize industrially processed foods.<\/strong><\/li><li><span data-preserver-spaces=\"true\">During the study, the researchers performed a total of 12 controls (so-called 24-hour dietary recall (24HR)), monitoring the <\/span><strong><span data-preserver-spaces=\"true\">participant\u2019s intake in the last 24 hours<\/span><\/strong><span data-preserver-spaces=\"true\">, while asking about specific foods and beverages consumed.<\/span><\/li><li><span data-preserver-spaces=\"true\">Adherence to eating habits was <\/span><strong><span data-preserver-spaces=\"true\">confirmed by changes in fats (lipids) in the blood<\/span><\/strong><span data-preserver-spaces=\"true\"> that are specific to a given eating style.<\/span><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/48DDDFC0-2518-4480-BEF9-1134890E1FE5-1-855x1124.jpeg\" alt=\"What to eat with a low-carb and low-fat diet\" title=\"What to eat with a low-carb and low-fat diet\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span data-preserver-spaces=\"true\">Participants underwent a glucose tolerance test during the study. This included<\/span><strong><span data-preserver-spaces=\"true\"> measuring insulin concentration <\/span><\/strong><span data-preserver-spaces=\"true\">30 minutes after consuming 75 g of glucose. In this way, the researchers tested how carbohydrate metabolism responds to diet. You can also find more information about how insulin works in our bodies in the article<\/span> <a href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Insulin sensitivity \u2013 how to increase it and avoid insulin resistance.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">In order to monitor the changes, the researchers performed regular measurements at the beginning,&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">in the 3rd, 6th, and 12th month.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7067,58525,64381,67330,108094\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_results_did_the_annual_monitoring_provided\"><\/span>What results did the annual monitoring provided?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Average macronutrient intake and final weight loss<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>TYPE OF DIET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">CARBOHYDRATE INTAKE\t<\/th><th class=\"has-text-align-center\" data-align=\"center\">FAT INTAKE<\/th><th class=\"has-text-align-center\" data-align=\"center\">PROTEIN INTAKE<\/th><th class=\"has-text-align-center\" data-align=\"center\">WEIGHT LOSS<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Low-fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Low-carb<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span data-preserver-spaces=\"true\">The difference in lost kilograms between the groups was&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">only 0.7<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;kg, which the researchers did not consider to be a statistically significant difference.<\/span><\/li><li><span data-preserver-spaces=\"true\">The assumption that participants in the genotype group, which was supposed to help them lose weight, would achieve better results&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">was not confirmed either.<\/span><\/strong><\/li><li>Insulin secretion did not have a significant effect on weight loss either.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Significant_differences_between_diets_are_not_shown_in_other_studies_as_well\"><\/span>Significant differences between diets are not shown in other studies as well<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Similar results were obtained by Dr. Hu and his team, who also focused on the connection between the mentioned diets (low-carb, low-fat) and weight loss. The research also lasted for one year and involved 148 adults.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[5]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>The low-carb group was supposed to&nbsp;<strong>eat less than 40 grams of carbohydrates a day.<\/strong><\/li><li><strong>With the low-fat group, fat content was to account for less than 30% of total daily intake<\/strong>&nbsp;and less than 7% of intake was to come from saturated fats.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">And the results? The low-carb group lost an average&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">of 2.2 kg and 1.1% of body fat during the yea<\/span><\/strong><span data-preserver-spaces=\"true\">r, in addition, the group\u2019s muscle mass ratio increased by 1.3%. No changes in weight, body fat percentage, or muscle were measured in the low-fat diet group. Again, these differences were not considered statistically significant.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_we_lose_more_whilst_on_low-carb\"><\/span>Can we lose more whilst on low-carb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">However, let\u2019s look at studies that show statistically significant differences in weight loss between the low-carb and low-fat groups, in favor of&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">greater loss on the low-carb diet.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We can first mention the research of Halyburton and her team. They examined the effectiveness of the two diets<strong><span data-preserver-spaces=\"true\">&nbsp;in a group of&nbsp;<\/span><span data-preserver-spaces=\"true\">93 obese people<\/span>.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>The study lasted&nbsp;<strong>8 weeks.<\/strong><\/li><li>Participants were divided into diet groups (low-carb or low-fat), both groups had lower caloric intake than they were used to, specifically consumed the same 6000 KJ.<\/li><li><span data-preserver-spaces=\"true\">After eight weeks,<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;the low-carb group lost 7.8 kg and the low-fat group lost 6.4 kg.<\/span><\/strong><\/li><li>The research team considered the differences to be statistically significant.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">There were also statistically significant differences in weight loss between the two diets with Daly and his team.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">He divided 102 people who had type 2 diabetes into two groups<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(again, low-carb and low-fat), and at the same time, he reduced the size of portions consumed<\/span>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>The study lasted&nbsp;<strong>3 months.<\/strong><\/li><li>After three months,&nbsp;<strong>the low-carb group lost 3.55 kg and the low-fat group 0.92 kg.<\/strong><\/li><li>The research team considered the differences to be statistically significant.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg\" alt=\"Results of a low-carb and low-fat diet\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"Results of a low-carb and low-fat diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_key_factor_of_the_success_of_a_low-carb_diet\"><\/span>A key factor of the success of a low-carb diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some studies show significant differences between the low-fat and low-carb diets, while others are almost negligible. How can someone know! However, one possible explanation is offered to help us uncover the work of Foster and his team, who studied 63 adults for one year.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Participants were again divided into low-carb and low-fat groups.<\/li><li>The study lasted one year, but control measurements were taken at 3, 6, and 12 months.<\/li><li><strong>After 6 months, the low-carb group lost 7% of their body weight, the low-fat group 3% of their body weight.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">However, it should be mentioned that the statistically<\/span><strong><span data-preserver-spaces=\"true\">&nbsp;significant differences between the groups were only after three and six months, not after a year.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Could the duration of the diet affect the results?<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">It makes no sense to say that dieting time is the only key factor influencing results.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">At first glance, however, it is clear from denser studies that statistically significant differences appeared only if the diet lasted a shorter time (up to half a year).&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">There were no significant differences between groups in the one-year studies.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">This short-term weight loss in a low-carb diet may be due to muscle glycogen depletion and&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">increased water excretion<\/span><\/strong><span data-preserver-spaces=\"true\">. However, it is a matter of days, weeks at most. Then adaptations take place when glycogen begins to be formed from non-saccharide sources.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Thus, people who start a low-carb diet can enjoy weight loss after only a few days, but this is largely due to a&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">lower percentage of water<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;in the body and&nbsp;<strong>depleted glycogen stores<\/strong>, not particularly because of the fat loss. This loss can be as much as 2-3 kg. When switching back to the standard carbohydrate intake, they then regain their weight back.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dont_underestimate_protein_intake\"><\/span>Don&#8217;t underestimate protein intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Whether you opt for low-carb, low-fat, or any other diet, never forget to receive enough protein, which should most often be in the&nbsp;<strong>range of 1.4-2 g\/kg per body weight.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are trying to lose weight, it is desirable to stick to the previously recommended upper limit. The reason may be, for example, the high thermal effect of proteins. In the long run, however, it can also affect the success of low-carb or low-fat diets.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_the_thermic_effect_work\"><\/span>How does the thermic effect work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The thermic effect is the energy that our body must expend during the digestion and metabolism of a given macronutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>TEF of carbohydrates: 5\u201310 %<\/strong><\/li><li><strong>TEF of fat: 0\u20133 %<\/strong><\/li><li><strong>TEF of protein: 15\u201330 %<\/strong><\/li><\/ul>\n\n\n\n<p>You can also read more about how the thermic effect works in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/negative-calories-a-myth-or-an-ideal-way-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Negative calories \u2013 a myth or an ideal way to lose weight?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Now, on a sample intake of 2000 kcal for a person weighing 70 kg (let\u2019s call him Joseph, for example), we will demonstrate, <strong>how big of a difference can the intake of carbohydrates and fats play with a constant protein intake during a year.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For all macronutrients we will work with the average value of the thermic effect:&nbsp;<strong>protein 22.5%, carbohydrates 7.5%, fat 1.5%.<\/strong>&nbsp;In both cases, we will expect a protein intake of 1.8 g\/kg BW.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Low-carb diet<\/h3>\n\n\n\n<p>In this case, Joseph divided macronutrients as follows:&nbsp;<strong>P 126 g (504 kcal), C 100 g (400 kcal), F 122 g (1 098 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In a year, Joseph will consume:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g protein (183 960 kcal), burns&nbsp;<strong>41 391 kcal&nbsp;<\/strong>during its thermic effect.<\/li><li>36 500 g of carbohydrates (146 000 kcal) burns&nbsp;<strong>10 950 kcal<\/strong>&nbsp;during its thermic effect.<\/li><li>44 530 g of fat (400 770 kcal), burns&nbsp;<strong>6 012 kcal&nbsp;<\/strong>during its thermic effect.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The total annual thermic effect whilst on a low-carb diet is in our case 58 353 kcal<\/strong>, which corresponds to the burning of approximately 7.6 kg of pure fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Low-fat diet<\/h3>\n\n\n\n<p>In this case, Joseph divided macronutrients as follows:&nbsp;<strong>P 126 g (504 kcal), C 300 g (1200 kcal), F 33 g (297 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In a year, Joseph will consume:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g protein (183 960 kcal), burns&nbsp;<strong>41 391 kcal&nbsp;<\/strong>during its thermic effect.<\/li><li>109 500 g of carbohydrates (438 000 kcal), burns&nbsp;<strong>32 850 kcal&nbsp;<\/strong>during its thermic effect.<\/li><li>12 045 g of fat (108 405 kcal), burns&nbsp;<strong>1626 kcal&nbsp;<\/strong>during its thermic effect.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The total annual thermic effect whilst on a low-fat diet is in this case 75 867 kcal,&nbsp;<\/strong>which corresponds to the burning of approximately 9.85 kg of pure fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>From the above calculations,&nbsp;<strong>a difference in the thermic effect between a low-carb and a low-fat diet can be seen at first glance, in favor of a low-fat diet.<\/strong>&nbsp;However, the question remains to what extent these results would be influenced by other factors. Despite the fact that such low-fat intake can&nbsp;<strong>disrupt the hormonal conditions in both men and women.<\/strong>&nbsp;Therefore, a more sensible solution is to ensure a sufficient intake of protein, because these have the highest thermic effect, and eat a diet that will suit you in the long run.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you don\u2019t know how to supplement protein, you can help yourself for example with&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>whey protein<\/strong><\/a>&nbsp;or get inspired by our&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">article about protein sources.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg\" alt=\"Protein intake during weight loss\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"Protein intake during weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein.jpg 1700w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_diet_is_the_best_for_weight_loss\"><\/span>Which diet is the best for weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If we are to talk about the most effective diet, there is a universal answer to it. It is the one that you can maintain in the long run. When someone loves pastry, pasta, and rice, a low-carb diet is unlikely to be optimal for them. If you are attracted to low-carb because of the idea that you will lose weight fast, always keep in mind that the body first gets rid of water due to depleted muscle glycogen. If you have 2 kg less after three days on a low-carb diet,&nbsp;<strong>you have certainly not lost 2 kg of fat, but you have definitely lost 2 kg of water.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have decided that you want to lose a few pounds after the summer,<strong>&nbsp;we recommend that you start by setting a sufficient&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a><\/strong>&nbsp;intake that can be up as the upper recommended limit (2 g\/kg TH). At the same time, keep in mind that you will not deceive the income-expenditure equation. If you stick to a caloric deficit, it\u2019s up to you how to play with carbohydrate and fat intake. However, always set their ratio so that&nbsp;<strong>weight loss is pleasant for you and you do not have to completely deny yourself all the foods you like.<\/strong>&nbsp;This is the only way you can&nbsp;<strong>achieve your dream goals.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Was this article useful for you and did it help you to&nbsp;<strong>explain the issues of low-carb and low-fat diets?<\/strong>&nbsp;If so, share it with your friends to help them achieve their goals.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Low-carb or low-fat? In this article, we will take a closer look at these types of diets and finally learn what diet is best for weight loss.<\/p>\n","protected":false},"author":100,"featured_media":190690,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7631,6821,7349,6365],"filter_section":[],"filter_attribute":[13036],"class_list":{"0":"post-291834","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-healthy-lifestyle","9":"tag-low-carb-2","10":"tag-nutrition","11":"tag-weight-loss","12":"filter_attribute-diety-a-vyzivove-smery","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-carb vs. low-fat: What is better for weight loss? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Do you lose weight better with a low-carb or low-fat diet? 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