People have been telling us to cut back on saturated fats for years. Causing heart disease, strokes, obesity, and clogged arteries, fat has been the nemesis for people trying to get lean for decades. But more recently, the sights have been pointed at carbs. Carbohydrates spike insulin levels which lead to increased fat storage. What is best to cut out of your diet to get shredded and to tone up and lose some body fat, a low carb diet or a low-fat diet?
WHAT’S THE MOST EFFECTIVE DIET TO GET SHREDDED?
To answer that question, John Hopkins and Tulane Universities conducted the mother of all studies to put the issue to bed once and for all. The study compared two participating groups over the space of a year. One group stuck to a low-fat diet, while the other cut out the carbs.
Both groups ended up consuming fewer calories than they would normally, and both groups lost weight. However, the low-carb group consumed fewer calories than the low-fat group. The low-carb group ended up shedding the most weight.
But this doesn’t necessarily mean we should all cut down on carbs. The low-carb group ended up consuming more protein than the low-fat group to satisfy their appetites. Higher protein diets are also linked to weight loss.
In reality, reducing fat will also encourage weight loss, providing you replace the fats with proteins, rather than carbohydrates. Another study by McMaster University found that in North American and European markets, many low-fat products simply substituted the fat for carbohydrates. This likely explains why the low-fat participants in the John Hopkins and Tulane study consumed more calories.
THINGS TO TAKE AWAY
Providing you are substituting fat or carbohydrates for protein and are able to consistently maintain your diet, you should see noticeable weight loss. Low-carb diets are notoriously difficult to sustain over long periods of time.
If you find yourself slipping up, a moderately low-carb diet with moderately lower fat intake and increased protein intake might be one way of offsetting your slip-ups.
The most effective diet is the one you can keep to. Bad carbs and saturated fats are both villains in their own right, and a diet which keeps consumption of both in check will help give you the body results you are craving.