Is a Low-Fat or Low-Carb Diet Better for Weight Loss? Here’s What the Experts Say
Both approaches can help, but may be challenging to stick with in the long run
If you’re looking for sustainable diets that help melt away fat, foods that are high in protein or fiber usually make the list, along with fresh fruits and vegetables packed with essential nutrients. However, when it comes to structuring an overall eating plan, items lower in carbs and unhealthy fats can also be beneficial. But when it comes to a low-fat vs a low-carb diet, one helps you lose more weight? We turned to experts to break down the research and determine what actually works.
Low-fat vs. low-carb diet: Key differences
A low-carb diet focuses on limiting foods high in carbohydrates, such as starchy foods (potatoes, grains and legumes), certain types of fruits and starchy vegetables and added sugars. While different approaches have varying levels of carbohydrate restriction, the most common one limits carbs to 20 grams or less per day, explains Ali Chappell, MS, PhD, founder and CEO of Lilli Health. “The purpose is to lower insulin levels, allowing the body to burn fat for energy,” she says.
Conversely, a low-fat diet limits foods high in fat, such as oils, butter, full-fat dairy products and fatty animal proteins. Chappell notes that this type of eating pattern includes lean proteins, whole grains, beans, fruits, vegetables and low-fat dairy. It’s often used to help lower calorie intake, but can be difficult to sustain since fat is essential for fullness, hormone production and healthy skin and hair, she says.
Woman's World Answers
Is a low-fat or low-carb diet better for weight loss?
The good news is that both low-carb and low-fat diets can lead to quick weight loss, largely because they reduce your overall calorie intake. However, Carrie Lupoli, nutritionist, founder and behavior specialist at Disruptive Nutrition, says neither approach tends to be effective for the long term.
“Typically, these diets tout eating fewer highly-processed foods, which is great, but the problem is that neither teaches you how to fuel your body correctly, which isn’t sustainable,” says Lupoli. Instead, she recommends a balanced diet that incorporates protein, carbs and healthy fats (such as olive oil, nuts and seeds).
That said, both low-carb and low-fat diets offer certain benefits for weight loss and your overall health. Below we reveal what makes each stand out.
Benefits of a low-carb diet
Diets are as individual as the people who follow them. Ultimately, it comes down to consistency and sustainability, notes Heather Snead, certified nutritionist and expert at Live Conscious. Here’s how a low-carb diet can help with weight loss:
It controls appetite
Diets high in protein and fat can help you feel fuller for longer because they trigger the release of satiety hormones, while also reducing levels of the hunger hormone ghrelin, explains Snead. Unlike carbs, healthy fats and protein help you feel fuller, making it easier to eat less without strict portion control.
It stabilizes blood sugar
Reducing your carb intake helps minimize sharp spikes in blood glucose and insulin. “Maintaining more stable blood sugar levels throughout the day can lead to fewer energy crashes, reduced cravings (especially for sugar and refined carbs), improved mood and better control over hunger and overeating,” says Snead.
A lower-carb diet can also improve insulin sensitivity, meaning the body becomes more effective at using insulin to transport glucose into cells. Snead adds that this can help prevent excess glucose from being stored as fat, which supports a healthier metabolism.
It burns more fat
Cutting back on carbs often eliminates added sugars and starches found in many foods, which can lead to noticeable weight loss early on. On stricter plans like the keto diet, the body may enter a metabolic state called ketosis, where it burns fat for fuel instead of glucose. According to Snead, this can boost fat loss efficiency.
Benefits of a low-fat diet
The same rules apply to a low-fat diet in terms of consistency, but the benefits differ for weight loss. These include:
It lowers your calorie intake
Fat has nine calories per gram, compared to four calories per gram for carbs and protein. “By simply monitoring and intentionally choosing lower-fat foods, you can reduce your fat intake and lower your overall calorie consumption, which can contribute to weight loss,” says Snead.
It improves heart health
Foods in a low-fat diet tend to be higher in fiber and are often linked to improved heart health, including better cholesterol and a reduced risk of heart disease. In addition to these benefits, “fiber supports weight loss by promoting feelings of fullness and aiding in healthy digestion, helping to control appetite and improve digestion,” says Snead.
It revs your metabolism
Chappell says a low-fat diet encourages a higher intake of fruits, veggies and fiber, which provides essential vitamins, minerals and antioxidants. These nutrients help optimize metabolism, boost energy levels, and promote healthy digestion—all of which contribute to more effective weight management.
The bottom line on low-fat vs. low-carb diets
It’s important to note that weight loss is personal and the structure of these diets may not work for everyone. “Factors like genetics, daily routine, stress levels, gut health and personal food preferences all play a role,” says Snead.
Also, both low-carb and low-fat diets can become unhealthy if they rely heavily on processed foods, such as those high in saturated fats and fatty proteins or loaded with added sugars and refined carbohydrates. Experts recommend focusing on whole, nutrient-dense foods, which are essential for supporting both weight loss and overall health.
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