Low fat vs. low carb diet plans.

Showdown at the ok corral: low-fat vs. low-carb diet plans
by Leyla Muedin, RD

"Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression" - Am J Clin Nutr. 2006; 83: 260-74.

Low-carbohydrate, high-protein (LC-HP) diets have finally been vindicated as scientific research clearly underscores their benefits in weight loss.

It is already known and accepted that a low-carbohydrate, high-protein diet is useful in weight loss and blood sugar stabilization. Other advantages include a significant reduction in serum triglycerides, improved cholesterol ratios, and increased satiation (the "full" feeling that tells us we're finished with our meal) and post-meal satiety (feeling satisfied until the next meal).

This breaking study in the American Journal of Clinical Nutrition goes further to determine the effects of a LC-HP diet on body composition. In other words, on such an eating plan, are we losing muscle or fat?

The study clearly shows that a LC-HP diet is protein-sparing. After four weeks on a 1,000-calorie diet, those participants on the LC-HP diet (less than 35-41% carbohydrate) showed a 4.5 pounds greater loss of fat mass, a 1.29% greater loss of body fat, and an overall weight loss of 3.8 pounds more than on a higher carbohydrate diet. After 12 weeks, these differences increased to a 12 pounds greater loss of fat mass, a 3.6% greater loss of body fat, and an overall weight loss of 14.5 pounds more than on a higher carbohydrate diet. That means we preserve more lean muscle mass and lose more body fat as compared with a low-fat, high-carbohydrate diet. In addition, higher protein intakes resulted in 2.6 pounds greater retention of lean body mass vs. a standard moderate protein diet. This may explain why LC-HP dieters experience improved observable changes in body shape.

With all the scientific evidence now underscoring the metabolic advantages of a LC-HP diet, the time has come to make this approach a mainstay in weight loss and maintenance.

Leyla's blog: Nutrition news you can use

Cancer's sweet tooth.

Low fat vs. low carb diet plans.

Benefits of the salad and salmon diet.

New Menus and Recipes

Implementing the diet.

Other diets we use.

Frequently asked questions