Low Carb or Low Fat? Which is Effective for Weight Loss?

Obesity is one of the most trending problems. It is affecting almost every person who is not taking care of his diet. People are following various diets to lose weight. A low-fat diet and low carbs are very popular to shed some extra pounds. Many people claim that a low carb diet such as keto diet is more effective to lose weight by some people claim that a low-fat diet is more effective.

A low carb diet can boost fat loss and improves overall health.

In this article, we will discuss which diet is beneficial for weight loss.

Weight loss

What is the Difference Between Low Carb and Low Fat:

Both diets are designed to lose weight. But low carb and low fat both are two different diets.

Low Carb Diet:

As it is named, low carb diet means, restrict carbs in your diet.

There are 3 types of low carb diets.

Very low carb diet: Carbs in your diet are as low as they could be.

Low carb diet: Carbs are low in the diet. In a low carb diet, they are less than 26% of the total.

Moderate carb diet: In this carbs are more than a low carb diet.

Low carb diet is the ketogenic diet and these diets put your body in a ketosis state. In ketosis state, your body starts burning fats instead of carbs.

Low carb diets restrict foods that are high in sugar or carbs. Both sugar and carbs can increase obesity and promote weight gain. While following a keto or low carb diet, you are not allowed to eat candies, sweets, starchy vegetables, pasta, and various other foods.

But for protein intake, you can consume high protein foods such as grass-fed beef bone broth, meat, high-fat dairy, non- starchy vegetables, and plenty of other foods.

Low Fat Diet:

As a low carb diet restricts carbs, low-fat diet restricts fat. You can consume a maximum of 30% of fats in your whole food.

High-fat foods such as full-fat dairy, cooking oil, and others are not allowed while following this diet.

Instead of high-fat foods, you are allowed to consume low-fat natural foods. Legumes, whole grains, fruits, lean cuts of beef, and various other foods are on this list.

Consuming fat-reduced products maybe not beneficial sometimes because these products usually contain artificial sweeteners and added sugar.

Which Diet is Better?

Here we will discuss the effects of low carb and a low-fat diet on weight loss.

Weight Loss:

According to various researches, a low-fat diet is effective for weight loss but a low carb diet is more effective to shed extra pounds.

In a short term weight loss low carb diet is very effective because it puts your body in ketosis state where the body burns fats instead of carbs. This can result in faster weight loss.

While for the long term both diets may produce the same results according to various studies.

Fat Loss:

For fat loss, although the keto diet is effective, the low-fat diet is more effective according to various studies. If your weight is managed but you have less volume of muscles and more volume of fat this may not be good for your health. It can cause various health problems.

If you are suffering from fat than the low-fat diet is best for you to shed extra fat that is in your body.

According to various studies, low carb diets are more effective to lose belly fat than low-fat diets.

Hunger and Appetite:

According to various studies, a low carb diet is usually high in protein that is more effective to reduce hunger and appetite. Protein is one of the most important nutrients for the body. It can keep your stomach full and increase the sense of fullness.

Protein is also linked to mood. A good amount of protein can improve your mood as well. So if you are looking to lose weight by reducing appetite or hunger, then you should follow a low carb diet such as keto diet.


Low carb diet and low-fat diet, both have their benefits. Both are effective for weight loss. Which diet you should choose depends on how you want to lose weight.

Low carb diet allows you low carb foods such as keto broth while low-fat diet allows you low-fat foods.