Insulin and carbohydrates are not the demonizing dynamic duo causing obesity. When protein is controlled, you can choose the ratio of carbohydrates or fats that best fits your diet needs. You can lose weight and fat with both low and high-carb diets successfully; it's a matter of choice.
IS A LOW CARB, NO SUGAR DIET BEST FOR FAT LOSS SUMMARY
- Low carb, no sugar diets result in similar weight loss as high carbohydrate diets as long as calories and protein is similar.
- You can lose weight with both low and high carbohydrate diets; calories is key
- When protein intake is similar between groups, long-term weight loss studies have reported similar weight loss with low and high carb diets.
RESEARCH UPDATE: 5/13 LOW-CARB VS HIGH-CARB DIETS RESULT IN SIMILAR FAT LOSS
A well-known fact is that when protein is similar, whether you increase fats or carbohydrates when calories are controlled, weight loss is similar. Suppose you are eating at caloric maintenance or neutral calories. You can alter the macronutrients and still not gain body fat as long as you eat at maintenance or baseline calories.
In a 3-month study, elite cyclists either followed a high-carbohydrate, low-fat diet, no sugar diet (69% carbohydrates, 15% fats, 16% protein) or a high-fat, low-carbohydrate diet (50% fat, 37% carbohydrates, 13% protein). The cyclists were told to follow their normal training protocol.
At the end of the three months, there were no changes in body fat or changes in lean mass between the groups. In the study, there was no significant change in total stores of body fat or weight in cyclists in training when total daily fat intake increased from 129 g at baseline to as high as 196 g (32% to 47% total energy) or when total daily carbohydrate increased from 496 g to as high as 631 g (55% to 69% total energy) over a 12-wk period as long as their calories were maintained. They didn’t change their calories from their baseline, but they changed the macronutrient ratio but still did not gain body fat. (16)