Low Carb, Low Fat, or Balanced Low Cal for Weight Loss?

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Low carb diets can be quite appealing because of all the foods you CAN eat, at least initially, such as high fat cuts of meat, full fat sour cream, and butter. These foods are restricted in many other diet plans. And if your carbohydrate intake is low enough, calorie intake seems to take care of itself. You typically don’t need to count calories.

Health professionals often recommend low fat diets. These were designed to reduce calorie intakes and restrict consumption of saturated fat and cholesterol, which have been implicated in the development of cardiovascular diseases such as heart disease. However, this association has become less clear with more recent research. (Caution is still advised till we have more information.)

 

Both low carb and low fat have merit. Research suggests that there may be a genetic influence with respect to which works better for a given individual. Some people fare better with low carb and others with low fat.

 

For everyone else the choice is to limit calories across the food groups for weight loss and maintenance. This is my preference because it allows me to enjoy a wider variety of healthy food while still making the kinds of choices that help to reduce my risk for cardiovascular diseases and cancer.

Achieving a balanced reduction in calories without sacrificing nutrition isn’t easy. It does take time and effort to get on track and make it work but it is well worth it in the long run.

Unfortunately, the attrition rate for any of these dietary approaches is high. It would seem the limitations become too difficult or frustrating to maintain in the long run. The goal is to choose a basic diet that you can modify and then adjust over time to maintain weight loss AND better health.

Which diet would be best for you?

It makes sense to choose a diet plan that suits your taste preferences, dietary needs, and health. Your lifestyle needn’t be a deciding factor. Although it may be challenging, any of these plans can be designed to fit with the way you live.

If you are comfortable with the diet restrictions, believe in the relative merit of the diet, and can picture yourself following a modified version of the initial diet for the long haul then you are much more likely to be successful.

Weight loss ultimately depends on calories. If you are a low carb fan this may not seem to be true. But there are no peer-reviewed controlled studies to indicate otherwise. Yes, certain foods and food combinations will burn more calories. But it’s also true that the higher protein and fat content of a low carb diet can serve to keep people feeling satisfied on fewer calories.

If you consume fewer calories than you burn you will lose weight. This may seem simple but it’s not. That’s why it can be so frustrating for many dieters.

Ultimately you want to reach point in which you have a sense of how much you can eat based on your nutritional needs and what you need to satisfy your hunger without counting calories!

How does the Research Stack up When Comparing Diets?

The results from many studies in the past 10-30 years suggest that each of the diet approaches can be equally effective for weight loss. This seems to be particularly true when the diet is combined with behavioral intervention to bring about a change in the behaviors that contributed to a problem in the first place.

Although I understand that we each need to take responsibility for what we eat. I am a firm believer that we live in an environment in which we are surrounded by unhealthy food. It is not in the least bit surprising to me that such a high percentage of the population is overweight or obese (United States). Do take responsibility for your choices BUT please don’t be too hard on yourself.

Low Carb Diet Plans

Concerns about the effectiveness of low carb diets go beyond the relative merits for weight loss. There are questions about the potential health risks in the long term. Recent research, however, has begun to allay some of the original concerns.

Low carb diets have now been shown to lower total cholesterol levels, reduce triglycerides, raise HDL (the good cholesterol), and improve systolic blood pressure better than other diets. However, low carb has also been found to raise LDL levels (bad cholesterol) in some individuals.

These results are promising. Yet questions remain. A recent study looked beyond these indices to examine the health of blood vessels as impacted by a high fat and protein diet. A study with mice suggests that blood vessels may be negatively impacted by a buildup in plaque despite the seemingly good blood serum markers. (Proceedings of the National Academy of Sciences, 2009) We need more research with rodents AND humans before we can draw any conclusions.

Another concern with low carb diets is the high protein intake. This can be an issue for anyone with kidney problems.

Bottom Line: Keep your doctor informed about your diet choices.

Low Fat Diet Plans

A low fat diet is one that consists of little fat, especially saturated fat and cholesterol. Some fat in the diet is important because it is needed for good health. Fats supply energy and essential fatty acids along with the vitamins A, D, E, and K.

Low fat has been considered to be a good choice for those with a history of heart disease. Unfortunately, the benefit of this kind of diet depends in large part on the type of carbohydrates that make up the bulk of the calories.

A diet full of refined carbohydrates and sugar is NOT healthy. A study with female nurses reported on in the New England Journal of Medicine in 2006 revealed that those with the highest intake of refined carbohydrates (and glycemic load) were found to be at twice the risk for coronary artery disease when compared with those women who had the lowest carbohydrate intake.

Bottom Line: Keep your doctor informed about your diet choices.

Balanced Low Calorie Diet Plan

The diet plans I provide on this website allow for a balanced low calorie approach to dieting. They are similar to the DASH diet plans. DASH stands for dietary approaches to stop hypertension. Although the DASH diet was originally developed to better manage blood pressure, it has been shown to significantly reduce the risk of heart disease and strokes in women. (Archives of Internal Medicine, 2008).

My plans include enough fruits, vegetables, and whole grains to provide plenty of vitamins, minerals, and phytochemicals such as antioxidants. We’ve only begun to learn about the important role phytochemicals play in human health. In addition to the fruits, vegetables, and whole grains the plan includes low fat dairy or dairy alternatives and lean meat, poultry, eggs, or beans (legumes) for protein and other important vitamins and minerals. I discourage the consumption of refined carbohydrates and sugars.

I believe each of the food groups matter and contribute to good health. The plans are designed to provide plenty of protein and dietary fiber to be satisfying and healthful

As long as a person stays within the USDA guidelines for macronutrients (10-35% from protein, 20-35% fat, and 45-65% carbohydrates) it’s o.k. to choose a higher intake of “good” carbohydrates or go with a somewhat higher intake of “good” fat. Do keep your health needs in mind.

Bottom Line: As with any other diet plan keep your doctor informed about your diet choices.

Conclusion:

1. No one diet plan will work with everyone. Base your choice on your preferences and health history.

2. Someday we may have more genetic research to provide guidelines with respect to which diet will work better for a given individual.

3. Keep your physician informed of your dietary choices so that he/she can monitor your blood markers and other health indices for potential problems.

4. Low carb diets may not be appropriate for individuals with heart disease or kidney problems. On the other hand low carbohydrate diets may be a better choice for individuals with high triglyceride levels.

5. Low fat diets and balanced low cal diets need to be carefully planned to avoid over-consumption of refined carbohydrates and sugars.

What I have shared today is only a brief look at the complex questions and impacts of choosing three basic diet plans. I hope these basics will provide you with a little more “food” for thought when it comes to choosing low carb, low fat, or balanced low calorie diets.

What have your experiences been? Share your thoughts and help me learn more!

 

 

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