Which is better for weight loss, a low fat or low carb diet?

Qué es mejor para bajar de peso, ¿una dieta baja en grasa o baja en carbohidratos?

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Today there are all kinds of trends to lose weight. The most popular plans are the diet with restriction in fats and carbohydrates, find out which is the best option

Today we have access to all kinds of dietary trends and patterns to obtain the ideal weight. Taking into account that lose weight It is one of the main recommendations of medical specialists in the disease prevention, the infallible ally to live more and better, It is a subject that does not stop evolving and surprising.

The truth is that there are diets that have been very popular regardless of the passage of time. Among the main ones is low fat diet, which is recognized for its benefits for stimulate weight loss and increase fat burning. However in recent years the low carb diet it has given it a battle and it has been proven to be effective in burning body fat, reduce hunger and balance blood sugar levels.

These two types of diets are drawer and are considered as the main methods to which people turn to lose weight. However due to the popularity of both, many comparisons have been made to define which is the best to lose weight.

1. Basics of the low carb diet

Low carb diets are based on the restriction of all foods containing carbohydrates, among which products such as those derived from bread, pasta and sugary foods. Which are usually replaced by foods rich in protein, natural fats and vegetables, it is important to mention that there are varying degrees of low carb diets

  • Very low carbohydrate diets: It is the strictest version and is based on the consumption of less than 10% of total carbohydrate calories. It also results in the intake of 20-50 grams of carbohydrates per 2,000 calorie diet.
  • Low carb diets: This version is more accessible and is based on the consumption of less than 26% of daily calories from carbohydrates. It is equivalent to the intake of minus 130 grams per day.
  • Moderate carbohydrate diets: The most accessible grade and stands out for a consumption of 26-44% of total daily calories.

Today one of the most popular low carb versions of the diet is the type of ketogenic feeding, which stands out for the almost total restriction of carbohydrates. This is because their main objective is induce ketosis, It’s about a metabolic state in which the body uses fats for energy instead of carbohydrates.

The positive thing about this type of diet is that it restricts eating highly processed foods They are not only related to possible weight gain, they are enemies of health. As is the case of soft drinks and all kinds of sugary drinks, the fast food, industrial bakery and in general all kinds of sweets, although it is also notable for a certain limitation in bread, pasta, cereals, some fruits and vegetables. In a complementary way it is based on whole food intake make them complete sources of proteins of high biological value and healthy fats, as is the case of blue fish, meat, chicken, egg, nuts and unprocessed oils, such as olive and avocado oil.

2. Bases of the low fat diet

These types of dietary guidelines are based on restrict fat intake to less than 30% of total daily calories. In general, all kinds of foods that stand out for their high fat content are prohibited, as is the case with most cooking oils, butter, nuts, avocado, seeds, dairy and animal products with a high fat content.

It promotes the consumption of naturally low fat foods as is the case of fruits, vegetables, whole grains, egg white, legumes, and skinless poultry. In some cases the controlled intake of low-fat dairy as is the case of low-fat yogurt and milk and some lean cuts of beef and pork.

Which is better for weight loss?

There are various studies that support the benefits of each regimen according to its benefits to lose weight and other health aspects are also considered. It was possible to verify that the low carb diets They may be most effective for weight loss to short term. According to a study lasting 6 months carried out in 132 people with obesity, those who followed a low carbohydrate diet lost more than 3 times more weight that those who followed a low fat and calorie restricted diet.

With respect to Loss of fat, most of the references indicate that low carb diets they are more beneficial for fat loss. Several studies suggest that low carbohydrate diets reduce abdominal fat to a greater extent than low-fat diets, this is due to its benefits for reduce fat mass Specially in people with obesity.

One of the most important aspects of a diet is hunger and appetite, diets low in carbohydrates and high in protein decrease the feeling of hunger and improve the mood compared to low-fat diets, making them easier to keep long term.

It’s key closely check blood sugar levels, when you have low levels you can increase the feeling of hunger and some are presented side effects how tremors, fatigue, dizziness and involuntary changes in weight. It is because of that low carb diets They are a strategy to help control blood sugar levels.

In other subjects low carb diets are related to higher benefits to improve HDL cholesterol levels (good and lower triglyceride levels. TOBoth diets can reduce levels of short-term blood pressure.

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