InstagramToday, once and for all we are going to settle the argument of which “diet” is superior for fat loss. Now, fair warning. A lot of you may not like or agree with what I say here because it might go against your own personal bias and results you might have achieved following a particular diet protocol. And that’s okay.
I don’t expect to please everyone. My job is to follow the science and be an evidence-based practitioner. That means putting out what the literature says, whether people like it or not or whether it even goes against my own personal bias.
So, to answer the question. Is low carb superior for fat loss? And the answer is No. But neither is high carb. 8-12 months ago it would bother me to admit this since I’ve always had a bias towards high carb diets. But not anymore. As a coach, I’m striving to not force my own personal preferences and bias’s on you guys.
Okay, getting back to the topic. The key to fat loss has always lied within calorie restriction. As long as you are in a calorie deficit and consuming enough protein. Your carb to fat ratio is up to manipulation based on your own personal preferences. None is better than the other. Cool?
Now, let’s talk about the nerdy science stuff. In a yearlong RCT (Randomized control trial) involving 609 individuals (263 men and 346 women) which was updated as recently as Feb 2020. The participants were divided into two groups. A low carb/high fat and a high carb/low fat grounp. The results indicated that after one whole year of dieting, weight loss was similar in both the groups. Proving that neither are superior. The study also states that individuals should pick a diet based on their own personal preferences and what they think is sustainable for themselves.
Now, if this truly is the case. Why do we have fitness professionals/nutritionist advocating a certain kind of diet and claiming that it is the best for weight/fat loss?
Here’s why.
It’s because these individuals have become emotionally invested into these diets. So much so that they are unable to think critically. They have over time cultivated a bias towards that particular diet. Like myself not too long ago like I mentioned above.
There have been long strenuous debates in the fitness community about what the “best“ macro nutrient split is. Truth is, there isn’t one. What everyone agrees on, at least logical individuals is that the key to fat/loss is to be in a calorie deficit and consume adequate protein. The rest is up to manipulation.
All this being said. Are there situations where I think low carb would be more effective than high carb?
Yes, possibly.
I would say low carb diets might prove to be more effective for obese individuals and people who have type 2 diabetes. And this might stand true because glucose control can be a really effective for someone with type 2 diabetes. As for obese individuals, eliminating an entire macronutrient might take away a lot of their “trigger” foods that are associated with binge eating while also putting them in a calorie deficit hence proving effective over high carb diets.
On the flipside. There are also instances where I think high carb trumps low carb. One of those instances is performance in the gym. I 100% believe that having a good amount of carbs in you can enhance your performance at the gym. Although this might just anecdotal.
I also think for most Indians who aren’t suffering from obesity or diabetes. A high carb diet would prove to be a more sustainable approach, since majority of our typical Indian household food is carb dominant. Having to cut out most of our typical homemade Indian food often tends to prove to be stressful and frustrating. Therefore, automatically forcing individuals to give up on their diet and develop a negative mindset about the entire process.
I hope, after all this. Everyone understands that what makes a diet effective is based on your own personal preference and what you can stick to long term.
Adherence is key!
Ps – If anyone would like me to cite my sources. You are more than welcome to personally message me and I will gladly share them with you!
Much love,
Coach Dhruv
