How Fast Can You Lose Weight on a Low Carb Diet?

How Fast Can You Lose Weight on a Low Carb Diet?

A 2016 study (2) and a 2014 study (3) both found participants following a low carb diet had more significant weight loss compared to participants on a low fat diet after 12 months.

The low carb diet limited carbohydrate intake to 40 grams per day, and the low fat group limited fat intake to less than 30% calories and 7% saturated fat.

The 2014 study also found the low carb diet was more beneficial for lowering risk for cardiovascular disease compared to the low fat diet.

However, not all research has shown a weight loss benefit of following a low carb diet longer than a few months.

A 2004 review (4) suggests two weight loss trials showed more weight loss with a low carb diet at 6 months but not at 12 months.

Long term weight loss between low carb, low fat and Mediterranean diet

A 2008 study (5) analyzed the differences in weight loss at 6, 12 and 24 months of following either a low carb (20 grams per day for 2 months followed by 120 grams per day), low fat (30% calories from fat, less than 10% saturated fat) or a low calorie diet

All groups had significant weight loss, waist circumference loss and lowered blood pressure.  The low carb group showed a significant increase in HDL cholesterol over time as well as lowered triglyceride levels.

Weight loss reductions were greater in the Mediterranean and low carb group compared to the low fat group.

A 2014 study (6) also compared weight loss differences between a low carb and low fat diet over 12 months.

Researchers found no significant difference between groups suggesting either way can be a viable solution for weight loss.

READ  Weight loss plan : Is It Possible to Lose 40 Pounds in 2 Months?

Instead of focusing on which diet type to follow, what may be more important is sticking with it.

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