Low-Carb Diet or a Low-Fat

Low-Carb Diet or a Low-Fat Diet

Which approach is more effective for weight loss: a low-carb diet or a low-fat diet?

[Cincinnati State Technical and Community College]

When people plan to choose to lose weight, one of the most difficult decisions that they make is to choose the diet type. There are two main kinds of diets; diets that are low in carbohydrates, which are often referred to as the low carb diets and low fat diet. Restriction of carbohydrates is often referred to as the Atkins diet, and low fat diets are the ones that retract the intake and consumption of high fat food (Rulifson, 2008, p. 281).

Most of the studies have shown that low fat diets may be one of the best for losing weight and having a healthier body. but, then again, there are a number of studies that have argued just the opposite. Although there are a number of studies that have shown that there is a great reduction in the boy levels of cholesterol and fat using low fat diet, these studies have not shown any reduction in the rate of death from high fat and cholesterol levels.

Low fat Diets

Low fat diets have been proposed by Dr. Mitkins, Weightwatchers, and Macrobiotics. These three lobbies have proposed some of the most important low fat diets that have been shown to be effective against controlling blood fat thus accelerating weight loss. However, in these cases, it has been shown that people, who use low fat diets, become seriously ill in the later stages (Kim, Yang, Kim, Lee, and Kim 263). This is the plan that has been regarded as being difficult for most dieters as this plan cannot be continued for a longer period of time.

There is no doubt about the fact that fat in the diet gives an individual a more "full" feeling. With the use of fats, it has been seen that there is a great reduction in the time that the stomach takes to empty. In the following figure, three main kinds of diets have been compared; Mediterranean diet, low carb diet and low fat diet. These diets have been compared in their efficiency in aiding and accelerating weight loss. It can be seen that low fat diet has accelerated weight loss as compared to other two diets (Flynn).

Source: http://graemethomasonline.com/wp-content/uploads/2010/04/low-fat-vs.-mediterranean-vs.-low-carb.png

Low Carb Diet

This kind of diet has claimed that if carbohydrates that include sugar, fruits, grains, and vegetables are limited, weight loss can be triggered. Some of these diets include South Beach diet, and Atkins Diet. These diets suggested that if carbohydrates are limited, or if balanced proportion of protein, fat, or carbohydrate is used, it can trigger weight loss. The goal of any diet should be to ensure longevity and health (Lutz and Allan). In these cases, it has been mentioned that if diets are low in fats and essential vitamins, there are chances that there will be acceleration in heart and bone diseases (D'Arrigo).

Methodology

Collection of previous studies and studies on the topic will be used in order to achieve some of the main goals of the paper. One of the main aims and goals of the paper is to define the main difference between the two main kinds of diet, to highlight and mention the main advantages and disadvantages of each kind of diet, and the comparison based analysis of the dieters who have used at least one of the two kinds of diets.

A great deal of research has been done on the two kinds of diets, especially in the case of studying the effectiveness of the two kinds of diets. In most of the studies, low carb and low fat dieters have been compared. In one of these studies, two groups of people were chosen. One of these groups was given the low fat diet and the other group was given the low carb diet. Exercise routines were designed for these groups. In the end of the study that was carried out for a period of two years, it was found that the same amount of weight was lost by the two groups and, health parameters in the two groups were the same. Most of the studies have shown that there could be a greater degree of weight loss in the first 3 to 6 months of using low carb diets. Nevertheless, after some months, there are no differences in the weight. Calories are the most important factor in the case of these two kinds of diets.

Results

Most of the studies have found that healthy as well as unhealthy aspects are seen in both diets. Low carb diets demand reduction in an intake of fruits and vegetables that are vital for the health of an individual. Low fat diets demand reduction in the intake and consumption of fats that promise a healthy stomach level. The healthy or unhealthy nature of the diets can be decided based on the kinds of fats and carbohydrates being restricted. Therefore, there is no strict manner in which any one of the diets could be regarded as being advantageous over the other. There are a number of studies that have argued the pros and cons of both diets. Nevertheless, there are very fewer numbers of studies that discuss one of these two diets as being more harmful than the other.