advice
Low fat or low carbs for weight loss? BY GINA HORN – DIETITIAN
W
hen it comes to losing weight, there are hundreds of claims out there, but low-fat and low-carbohydrate diets seem to always take reign. Are you on team low-fat? Or low-carb all the way, like the ketogenic diet? A recent study published in the Journal of the American Medical Association looked at the effects of a healthy low-fat diet vs. a healthy low-carbohydrate diet on weight change after 12 months in more than 600 healthy adults. Surprisingly, no significant difference in weight loss was found between the two diets (-5.3kg on the low-fat diet and -6kg on the low-carbohydrate diet), however, neither diet was excessively strict after the first two months. Both groups were instructed to eat lots of vegetables and protein, while limiting their intake of added sugar and refined carbs (which studies have increasingly tied to a variety of negative health outcomes).
Due to no kJ/ calorie limit being set, participants were not required to count calories or energy intake, and instead were taught about mindful eating, and eating to satiety. The researchers discovered the participants ate around 500 calories (2000 kJ) less, despite having no energy limits on their diets. So, what does this tell us? It signifies there is no diet for weight loss that will work for EVERY person, and instead we are better off choosing an eating style that fits our food preferences, health goals, lifestyle, and most importantly, one we can sustain. So, if low-fat works for you, try that. If low-carb is your preference, that’s fine too. Or maybe you prefer a different dietary approach that works for your personal requirements, you don’t necessarily have to restrict to improve your health outcomes.
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