The weight loss market is worth billions of dollars in the United States and promotes all sorts of diet books, weight loss supplements, specials teas and other related products. When it comes to diet, some strongly advocate a low-calorie diet while others prefer the low-carb approach. Although more studies are needed to clarify which method is the most effective, the right diet that will make you successful with your weight loss needs to be tailored to your own needs and preferences.
The Low-Calorie Theory
A calorie is a way to measure the amount of energy food provides. A gram of carbohydrate or protein each provide 4 calories and 1 g of fat, 9 calories. Because fat is the most energy-dense nutrient, most low-calorie diets tend to promote a decreased fat consumption to create a daily calorie deficit. In theory, a 3,500-calorie deficit is required to lose 1 lb. of body weight. Therefore, low-calorie diets encourage dieters to lower their daily calorie intake by 500 to 1,000 calories in order to lose 1 to 2 lbs. of body weight a week.
The Low-Carb Theory
Low-carb diets advocates claim that carbohydrates should be severely restricted to facilitate weight loss. The premise behind this claim is that carbohydrates are broken down into sugar molecules, which raises blood sugar levels after being absorbed and then stimulate the release of insulin by the pancreas. The hormone insulin helps normalize blood sugar levels by storing excess sugar and fat into the body fat cells. Therefore, according to the low-carb theory, avoiding or limiting carbohydrates decreases the levels of circulating insulin, which allows the body to used stored fat for energy and prevents further fat storage, facilitating the fat loss process.
Weight Loss
When comparing low-carb diets to low-fat, calorie-restricted diets, it appears that low-carb diets lead to quicker results. A study showed that participants consuming the low-carb diet lost 20.7 lbs. in 24 weeks compared to an average of 10.6 lbs. in the low-fat, calorie-restricted group, as published in the "Annals of Internal Medicine" in 2004. Interestingly, the low-fat group was advised to lower their daily calorie intake by 500 to 1,000 calories, whereas the low-carb group only had to watch their carbohydrate intake, but could eat fat and protein to satiety. Therefore, it appears that a low-carb diet could result in greater weight loss without the feelings of deprivation or hunger usually seen with most low-calorie diets.
Health
Many dieters are concerned that a low-carb diet could impair their health because of the higher fat content, especially saturated fats. However, a meta-analysis published in January 2010 in the "American Journal of Clinical Nutrition" compiled data from 21 studies, which included a total of 347,747 individuals followed for periods ranging between 5 and 23 years, showed that there is no significant evidence linking saturated fats to heart problems. Moreover, following a low-carb diet could even be more beneficial for your health than low-calorie low-fat diet by reducing your triglycerides levels and increasing your heart-protective HDL cholesterol levels, as shown in a study published in the "Annals of Internal Medicine" in 2004.
References
- FamilyDoctor.org: What It Takes To Lose Weight
- Annals of Internal Medicine: A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia
- Mayo Clinic: Low-Carb Diet
- American Journal of Clinical Nutrition: Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease
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