Low Fat vs Low Carb Diet

Individuals on a low-fat, plant-based diet ate less everyday calories however had higher insulin and blood glucose levels, compared to when they ate a low-carbohydrate, animal-based diet plan, according to a small but highly controlled research study at the National Institutes of Health. Led by researchers at the National Institute of Diabetes and Gastrointestinal and Kidney Diseases (NIDDK), the research study compared the effects of the 2 diet plans on calorie intake, hormone levels, body weight, and more.

” High-fat foods have actually been thought to result in excess calorie consumption because they have many calories per bite.

The participants, 11 guys and 9 women, received either a plant-based, low-fat diet plan or an animal-based, low-carbohydrate diet plan for two weeks, instantly followed by two weeks on the alternate diet plan. The low-fat diet was high in carbohydrates. The low-carbohydrate diet was high in fats.

Plant Based vs Meat Based Diet

Examples of suppers given to study participants: low-carb, animal-based diet plan (left) and low-fat, plant-based diet plan (right). Credit: Amber Courville and Paule Joseph, NIH

The primary results showed that people on the low-fat diet consumed 550 to 700 fewer calories per day than when they consumed the low-carb diet. Participants lost weight on both diets, however only the low-fat diet plan led to a substantial loss of body fat.

” Regardless of consuming food with an abundance of high glycemic carbs that resulted in noticable swings in blood sugar and insulin, people consuming the plant-based, low-fat diet plan showed a significant decrease in calorie intake and loss of body fat, which challenges the idea that high-carb diets per se lead individuals to eat way too much. On the other hand, the animal-based, low-carb diet plan did not result in weight gain regardless of being high in fat,” stated Hall.

These findings recommend that the elements that result in overeating and weight gain are more complex than the quantity of carbs or fat in one’s diet. For instance, Hall’s lab displayed in 2019 that a diet plan high in ultra-processed food resulted in eating way too much and weight gain in contrast to a minimally processed diet plan matched for carbs and fat.

The plant-based, low-fat diet plan consisted of 10.3


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