Low-carb or low-fat weight loss? Have to look at blood lipid indicators

Some friends lose weight with low-carb, they don’t eat staple food, fruit, or even milk, because the lactose in milk is also carbohydrate; I don’t touch it, and I don’t even see the oil star at all.

Which method is better to lose weight? This article will talk about the system.

One, 6-12 months of short-term low-carb diet, better weight loss effect

A 2020 study published in Nutrients, a meta-analysis of 38 randomized controlled trials involving 6,499 people, showed that within 6 months, after 12 months, low carbon There was no significant difference in weight loss between the diet and the low-fat diet.

However, within 6-12 months, the low-carb diet group lost more weight, an average of 2.6 pounds more than the low-fat diet group. This is the average, among which the low-carb diet group lost weight. The one who gained the most lost 4 pounds more than the low-fat diet group. [1]

In addition, studies have shown that a low-carb diet also improves insulin sensitivity and reduces serum insulin levels. [2, 3] Studies have also shown that low-carb diets reduce ghrelin levels and enhance satiety. [4]

Second, low-carb or low-fat depends on blood lipid indicators

Study[1] also showed that the low-carb diet group decreased more triglycerides (TG) and increased “good cholesterol” (HDL) within 6-12 months; Total cholesterol (TC) and “bad cholesterol” (LDL) were lower in the fat diet group. But after 12 months, both total cholesterol and “bad cholesterol” increased significantly in the low-carb diet group.

This is easy to understand, because a low-carb diet means high-fat, medium/high protein, in which low-carb dieters have fat in addition to vegetable oils, meat, eggs, and milk (the main source of saturated fatty acids) It also accounts for a large proportion, which can easily lead to excessive intake of saturated fatty acids.

Saturated fatty acids are the biggest dietary factor that increases “bad cholesterol”, so long-term high-fat diets increase cholesterol levels, and “bad cholesterol” is a predictor One of the most important biomarkers of cardiovascular disease.

So whether you want to go on a low-carb diet depends on your physical examination indicators. If you have high blood sugar or even diabetes, you can try a low-carb diet. If the indicator of “bad cholesterol” is already high, a low-carb diet is not recommended, otherwise the “bad cholesterol” will easily increase. ; If the physical examination of triglycerides exceeds the standard, it is very suitable to adopt a low-carb diet.

Three, low-carb or low-fat, dietary considerations

Even if all indicators of blood lipids are normal, in order to avoid long-term low-carb “bad cholesterol” and total cholesterol exceeding the standard, restrict saturated fatty acids in the low-carb diet, try not to Eat fatty meat, drink less whole milk, don’t use coconut oil, eat more chicken, fish, shrimp and shellfish in the meat, eat less red meat, and eat 1 egg a day.

If you eat less of the staple food and fruit when you are low-carb, you are more likely to be deficient in vitamins and minerals, so additional complex nutrients are needed.

Research[1] defines a low-carb diet as the carbohydrate energy supply ratio, long-term very strict low-carbon such as low-carbon to ketogenic (carbohydrate energy supply) than

It is not easy to persist for a long time, and you may overeat carbohydrates. Therefore, it is recommended that the energy supply ratio of carbohydrates should be in the low-carbon range. It should not be too low. Schedule around 35%.

As for a low-fat diet, the proportion of carbohydrates for energy supply is high, so you need to pay attention to eating more whole grains, less polished rice and white flour, and control of added sugars.

In the following, I will use the same ingredients and change the amount of ingredients, Give a low-carb recipe, a low-fat recipe, and the energy is 1500 kcal/day, For everyone to feel the amount of food, eat for reference.

In order to maximize your experience, I adjusted the amount of staple food, fat and nuts to the maximum., see the table below. The amount of fruit has not been adjusted, the amount of milk, eggs, yogurt, salmon, and chicken breast that provide high-quality protein has not been adjusted, and the amount of vegetables that are low in carbohydrates has not been adjusted.

This recipe of 1500 kcal is suitable for white-collar women who have little physical activity and lose weight without obvious hunger.

If you want a low-carb diet, you can eat 350 grams of fruits with low sugar content such as watermelon, melon, papaya, star fruit, strawberry, cantaloupe, cherries, and 300 grams of milk. , but the staple food can only eat 25 grams of dry oatmeal + 25 grams of whole wheat steamed buns + 20 grams of rice (about 50 grams) made of rice and purple rice, If you eat more, it will not be low-carb, you have to Keep this amount in mind.

You’d better eat two bites less on the basis of this amount. At the same time, pay attention not to order sugary or thickened food when ordering outside, so that it is not easy to exceed carbohydrates.

As for fat, 42 grams of cooking oil a day is exactly the same as the average daily oil consumption (43.2 grams) of Chinese people. This way, when you eat at home or out, you don’t need to rinse it if the food is slightly oily. It is convenient to eat at this point.

In contrast to a low-fat diet, the fat content is really low, with 10 grams of nuts and only 15 grams of cooking oil. Whether you eat at home or eat out, you really have to rinse it, otherwise it will be very difficult to reduce fat.

So choosing low-carb or low-fat to lose weight depends on which one is suitable for your physical examination indicators, and which diet is more acceptable to you.

In addition no matter whether it is low-carb or low-fat, don’t let go of eating meat. First, to control saturated fat, and second, excessive protein intake will increase liver damage Kidney burden.

For example, the 20% protein energy supply ratio in the recipe is already a high protein diet, but you don’t see much meat, only 2 taels of meat, then 1 egg, 300 Gram milk, 100 grams of tofu, enough high-quality protein.

Today’s Interaction: Low-fat diet or low-carb diet, which one is easier for you to accept?


[1]Chawla S, Tessarolo Silva F, Amaral Medeiros S, Mekary RA, Radenkovic D. The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis. Nutrients. 2020 Dec 9;12(12):3774. doi: 10.3390/nu12123774. PMID: 33317019; PMCID: PMC7763365.

[2]Samaha F.F., Iqbal N., Seshadri P., Chicano K.L., Daily D.A., McGrory J., Williams T., Williams M., Gracely E.J., Stern L. A Low -Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity. N. Engl. J. Med. 2003;348:2074–2081. doi: 10.1056/NEJMoa022637.

[3]Boden G., Sargrad K., Homko C., Mozzoli M., Stein T.P. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann. Intern. Med. 2005;142:403–411. doi: 10.7326/0003-4819-142-6-200503150-00006.

[4]Ebbeling C.B., Feldman H.A., Klein G.L., Wong J.M.W., Bielak L., Steltz S.K., Luoto P.K., Wolfe R.R., Wong W.W., Ludwig D.S. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: Randomized trial. BMJ. 2018;363:k4583. doi: 10.1136/bmj.k4583.