Anyone trying to lose weight probably has read about the two most common theories regarding weight loss. One school of thought advocates that calories in versus calories out is all that matters when trying to lose weight, whereas another claims that carbohydrates are the only nutrient that needs to be controlled to lose weight.
Calories
A calorie is simply a measure of energy, representing the amount of energy required to raise the temperature of one liter of water by one degree Celsius. Carbohydrates and protein provide 4 calories per gram; fat, 9 calories per gram; and alcohol, 7 calories per gram. According to the calorie theory, it is necessary to create a 3,500-calorie deficit to lose 1 lb. of weight, which is why popular low-calorie diet plans recommend lowering your daily calorie intake by 500 to 1,000 calories to obtain a 1 to 2 lb. weekly weight loss.
Carbohydrates
Carbohydrates include starches like grains, starchy vegetables and flours, as well as sugars, such as sweets, candies, milk, yogurt, fruits and fruit juices. Low-carb diet guides advocate limiting carbohydrates, not necessarily calories. The premise of low-carbohydrate diets is that carbohydrates, being the nutrient that raises blood sugar levels the most, stimulate the secretion of the hormone insulin, which facilitates storage of unneeded nutrients in the form of fat. Thus limiting carbohydrates will limit fat storage.
Weight Loss Comparison
Both low-carb and low-calorie diets can help weight loss, but studies seem to show that low-carb diets can do it more effectively and rapidly. For example, in a study published in 2004 in the "Annals of Internal Medicine," half of the 120 overweight participants were instructed to eat less than 20 g of carbohydrates a day without restricting their caloric intake, while the other half were instructed to eat a low-fat diet and to lower their caloric intake by 500 to 1,000 calories a day. At the end of a 24-week period, the low-carb group lost almost 21 lbs. while the low-calorie group lost 10.6 lbs. Not only did the low-carb group lose more weight, it did it while eating to satiety, while the low-fat, low-calorie group had to voluntarily restrict caloric intake.
Heart Health Comparison
Heart-friendly diets usually consist of a low-fat, low-calorie diet that can help you achieve and maintain a healthy weight. However, while this works in some people, others would benefit more from a low-carb diet, according to a 24-week study published in the "Annals of Internal Medicine" in 2004. This study showed that eating a low-carb diet providing less than 20 g of carbohydrates a day during the first phase resulted in more improvement in levels of good HDL cholesterol and more of a decrease in triglyceride levels than a low-fat, low-calorie diet.
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