Low-Carb vs Low-Fat Opinion

A question often posed to any health coach or nutritionist is which “diet” is the most effective for weight loss. To assist one in choosing nutrition that best supports weight loss its’ important to understand factors that will influence the success of your endeavors.

1. Adherence-Will you be able to stick with it?
2. Sustainability-Does it provide satiety from meal to meal and long-term?
3. Current metabolic health status-Do you have any markers of metabolic syndrome?
4. Age and gender-Have you assessed age appropriate needs?
5. Current medications-What is their impact on your nutrition?
6. Activity level-What is your current level of maintenance and type of exercise?

Any diet will work in the short term as it is a change, especially if switching from eating a diet based on processed foods to one of real food. However, the diet that supports sustainability, adherence and improves metabolic health markers will be a major support tool for long-term weight loss, in addition to improving overall metabolic health.

Let’s compare two options in a very broad strokes outline for general information purposes. For more personal and in depth coaching a nutritional advisor or health coach can be beneficial.

In simple terms, the names of both of these nutritional paths suggest the key emphasis. LCHF/Keto focuses on minimizing carbs (low carb), very low carb is Keto and encouraging healthy fats (high fat). Low-Fat focuses on reducing fat, particularly saturated fat and encouraging higher carbohydrate consumption.

LCHF/Keto

• Based on species appropriate food sources focused on meats, non-starchy vegetables and full-fat dairy products
• Regained public recognition with Atkin’s New Diet Revolution in 2002 with Gary Taubes New York Times article, What If It’s All Been a Big Fat Lie?
• Recommend limited consumption of refined grains, starchy vegetables and sugars (even fresh fruit)
• Weight loss under LCHF/Keto is based on the hormonal model that weight gain arises for consistently high levels of blood sugar and insulin that promote fat storage
• LCHF/Keto adherents, in general, support prioritizing protein, fat fortification and carb restriction as an overall meal philosophy
• Carb restriction is considered less than 20 grams for Keto, less than 30 to 50 for low carb and moderate carb consumption under 100 grams per day
• Calorie counting is not required or promoted in general, carbohydrate counting can assist certain individuals especially for either weight loss or ketosis endeavors
• Satiety is augmented due to the limitation of carbohydrates and sugars that effect rapid rising and falling blood sugar and insulin levels which influence hunger and appetite
• Weight loss is associated with improvements in overall metabolic health, such as improved blood pressure, less fat around waist and higher energy levels

Low-Fat

• Initially began in 1977 with the first US Dietary Guidelines under the McGovern Commission, since utilized as a world-wide model
• Low-Fat diet consists of whole grains, lean meats, low-fat dairy products including skim milk and reduced fat cheeses, vegetables lentils and fruit
• The above components often advise percentage recommendations on consumption or limitation, example suggested 35 to 65 % calories from carbohydrates or to limit saturated fat to 10% of calories and limit added sugars to 10% of total calories
• Weight loss under low-fat is based on total calories consumed and total energy burned, the CICO (Calories In, Calories Out) model or in some circles the Energy Theory
• Saturated fat and sodium have intake limitations and restrictions
• Weight loss strategies rest on calorie restriction, can entail bouts of hunger and loss of energy as body tries to preserve energy

The next step to consider when reviewing a weight loss nutritional path is to look at how the diet effects overall performance, physical and mental, as well as basic health markers.

• Do you struggle with consistent hunger?
• Do you have excess inches/centimeters around your waist?
• Do you meet any of the criteria for metabolic syndrome?
• Is your energy level on a daily roller-coaster ride?
• Do you struggle with either sugar or carbohydrate addiction?
• Does your family have a history of either Type 2 diabetes, heart disease or other chronic conditions?

If you answered yes to any of the above questions the LCHF/Keto path comes out ahead. By reducing your sugar and carbohydrate consumption, lowering blood sugar and insulin, promoting fat burning instead of fat storing, weight loss is more effective and sustainable.

The Low-Fat method due to its’ calorie restriction and consumption of foods high in carbohydrates the cycle of energy highs and lows will continue. This can lead to a yo-yo syndrome of weight loss and weight gain. Bottom line the Low-Fat path does not address the root causes of weight gain nor address specifically overall metabolic health.

As many nutritionists and health coaches will say, there is no ONE diet for EACH person, there is the nutritional path which works for you. Choosing your overall goals, matching this with an honest assessment of current metabolic health and demanding high performance levels for your choice must determine what works best for you. Be open to change and experiment.

Final Note

I’ve been following the LCHF/Keto Lifestyle since 2007. I was inspired by the work of Gary Taubes in his seminal work, Good Calories, Bad Calories. My issues were severe joint and spinal pain; thus, it was not a weight issue. This route allowed me to regain my health after 20 years as a vegetarian and developing chronic inflammation. I attest my current vibrant health and ability to maintain a stable weight as a mature individual to the LCHF/Keto nutritional path.

In addition, I’ve witnessed more successful weight loss among my health coaching and fitness clients who adapt this lifestyle than with any other dietary choice. Their weight loss victories span across the age and health spectrum.

“Make your diet work for you, don’t work for your diet.”

 Denise Minger, author Death by Food Pyramid