We all hear about various diet plans when we decide to lose some weight. Mainly two, low carb diet and low fat diet. We often get confused on choosing the correct diet plan.
Today we will see which diet plan suits you.
LOW CARB DIET:
It basically restricts the consumption of carbs, usually 50-150 grams per day and focuses on high fat, moderate protein. It induces ketosis in our body which provides rapid weight loss. It also increases satiety, which in turn reduces cravings. It helps regulate blood sugar levels in your body.
LOW FAT DIET:
Like low carb diet, low fat diet restricts the intake of fat while increasing the amount of carbohydrates and lean proteins. It limits the fat to 25-30 % of daily intake.It encourages the consumption of nutrient dense foods and is easier to create calorie deficit for weight loss. It also helps to lower cholesterol levels and the risk of heart diesease. It reduces the intake of unhealthy fats.
WHICH DIET IS MORE EFFECTIVE FOR WEIGHT LOSS?
A study conducted in 2014 with random 609 people for 12 months gives us a clear picture about this. In that study, 305 people were asked to follow low carb diet and 304 people were asked to follow low fat diet.
On average, participants who followed low carb diet lost 8.5 % of their initial weight. On the other hand, people who followed low fat diet lost 6.3% of their initial weight. Both diets resulted in weight loss but low carb showed a slightly higher percentage than low fat diet. Different in weight loss wasn't extreme so both can be effective depending on your person lifestyle and preference.
Drawbacks of low-carb diet:
Low carb diet can be difficult to follow specially if you enjoy high carb foods. It might also restrict the intake of essential nutrients. If the fatty food items consumed while following low carb diet are not healthy, it might increase cholesterol levels.
Drawbacks of low- fat diet:
Low- fat diets may lead to increased hunger levels. It sometimes might also lead to over consumption of carbs.
LOW CARB DIET:
SUITS YOU:
• If you want quick weight loss results, but it might be difficult to maintain over a long period of time.
• It is also effective for people with blood sugar control issues. It limits the amount of sugar entering the blood stream.
• If you tend to get hungry often, low-carb diet suits you well
• If you want a simple diet diet plan, as you don't have to calculate calories daily.
DOES NOT SUIT YOU:
• For people with kidney issues, this might put extra pressure on kidneys because increased protein intake.
• For people with constipation or bloating, this might be difficult to follow as it limits nutrient intake.
• If you are person who doesn't suit with a restrictive diet plan, this might seem a little difficult for you.
LOW FAT DIET:
SUITS YOU:
• It is ideal for people who have concerns with heart health as it reduces the intake of saturated and trans fats.
• If you want a balanced diet that you can maintain for a long period of time.
•It helps you maintain the intake of fibers, fruits, vegetables, whole grains.
DOES NOT SUIT YOU:
• If you have hormonal imbalance or problems like thyroid, this may not suit you.
• People with gall bladder issues may need more fat for digestion.
•If you indulge in high intensity physical activities, fat is your crucial energy source. So limited fat intake might lead to energy depletion.
CONCLUSION:
If you want quick weight loss results, low carb diet can be your best option. But if you want to maintain a balanced diet with a long time sustainability, low fat diet will suit you.
