Below is a 24-week study on a low carb high fat diet vs. a low-fat diet among adults. 120 adults participated. Only 57% of the low-fat diet participants finished as opposed to 76% in the low carb high fat diet. The low carb high fat diet participants experienced a greater weight loss than low fat participants (-12.9% vs -6.7%). Patients lost 20.7 lbs of fat mass on a low carb high fat diet vs. 10.58 lbs on a low-fat diet. What does this mean? It is more likely for people to sustain a low carb high fat diet than a low-fat diet and you can lose almost twice the amount of fat in the same amount of time.
This first study compares a medium carb, low fat, calorie restricted carb counting diet with a very low carb, high fat, non-calorie restricted diet. The test subjects were overweight or obese adults with type 2 diabetes or pre-diabetes. At 3 months, “Mean HbA1c level was unchanged from baseline in the MCCR diet group, while it decreased 0.6% in the LCK group; there was a significant between group difference in HbA1c change favoring the LCK group (−0.6%, 95% CI, −1.1% to −0.03%, p = 0.04). Forty-four percent of the LCK group discontinued one or more diabetes medications, compared to 11% of the MCCR group (p = 0.03)”
The high fat/low carb participants lost 12.13 lbs compared to only 5.73 lbs in the low-fat participants.
Below is a 12-week study to compare the effects of low carb diets vs. low fat diets in adolescents. The low carb diet participants consumed less than 20 g of carbs per day for 2 weeks, then less than 40 g per day for 10 weeks. The low-fat diet participants consumed less than 30% of energy from fat.
Sixteen adolescents lost 21.83 lbs on a low carb diet. Fourteen adolescents lost 9.04 lbs on a low-fat diet. This means that not only adults, but adolescents benefit from being on a low carbohydrate diet.
Below is a study that took 42 obese women and placed them on a 6-month low carb/high fat diet vs. a calorie restricted diet with 30% of calories from fat. The low carb diet group lost 18 lbs in 6 months and had no evidence of increased cardiovascular risk factors! The calorie restricted diet only lost 8.6 lbs in 6 months. Mean levels of blood pressure, lipids, fasting glucose, and insulin were within normal ranges in both groups at baseline. However, all of these parameters improved upon completion of the study.
What does this mean? If you want to lose more fat and lose it faster, choose a low carb/high fat diet!
Weight loss participants on a low fat diet
Weight loss participants on a low carb/ high fat diet
This study compares the long-term effects of a low carb/low fat diet, a high unsaturated fat diet, and a control group with no dietary intervention. The results showed significant cardio-metabolic risk factor reduction in BOTH VLC/VLF (very low carb/very low fat) and HUF (high unsaturated fat) diets after 15 months. The control group, the group which followed no particular diet plan or had any outside intervention, experienced an increase of cardiovascular risk factors. In summary, with a modest level of adherence, individuals with 3 months of intensive support on these dietary patterns can obtain an improvement in cardio-metabolic profiles compared to no dietary intervention after 15 months
This study compares the National Cholesterol Education Program Diet with a diet of low carb, high protein, and high unsaturated fat to determine the effects on hypertension, dyslipidemia, and cardiovascular risk factors. 29 women and 31 men with a mean age of 44 years were randomly selected. The results showed significant weight loss in the MLC diet (low carb, high fat) over the NCEP diet averaging 13.6 lbs lost vs. 7.5 lbs lost. There were significant changes in all lipid levels within the MLC group but not within the NCEP group. Other results showed a significant decrease of waist-to-hip ration within the MLC group averaging .009.
This study compares a low carb ketogenic diet vs. a low-fat diet to treat obesity and hyperlipidemia. 120 overweight, hyperlipidemic volunteers from the community were selected. The low fat dieters maintained <30% energy from fat, <300 mg of cholesterol daily, and a caloric deficit of 500-1000 Kcal/d. The keto dieters maintained <20 g of carbs daily. Participants in the Keto diet had greater decreases in serum triglyceride levels (change, -0.84 mmol/L vs. -0.31 mmol/L) or (-74.2mg/dL vs. -27.9 mg/dL). The Keto participants also seen greater increases in HDL cholesterol levels than the low-fat dieters. LDL cholesterol did not differ statistically between groups, however both groups improved.