Macro partitioning
There is no universally superior diet (low-carb vs. low-fat) for long-term weight loss; both result in similar energy intake and weight loss outcomes when protein and calories are controlled.
Don't obsess over whether to cut carbs or fat. Both approaches work equally well for weight loss if you maintain a calorie deficit. Choose the dietary pattern that fits your lifestyle, preferences, and health markers (like blood sugar) best, as no single diet is superior for everyone.
there were no clinically meaningful differences in average long-term weight loss... The large degree of individual weight loss variability... remains largely unexplained. Therefore, there does not appear to be a universal 'best diet' when it comes weight loss via manipulations of dietary carbohydrate versus fat.
Why this rating
Based on randomized controlled trials and metabolic ward studies cited (Hall et al. 2020, Gardner et al. 2018).
Source
Emerging insights in weight management and prevention: implications for practice and research
Éric Doucet et al. · Applied Physiology Nutrition and Metabolism · 2020
DOI 10.1139/apnm-2020-0585
More from this paper
- Weight loss interventions trigger physiological countermeasures, specifically adaptive thermogenesis (reduced resting energy expenditure) and increased appetite drive, which persist long-term and make weight maintenance difficult.Strong
- Weight-inclusive, non-diet approaches (e.g., HAES) improve metabolic and psychological health outcomes without requiring weight loss, whereas weight-focused approaches may perpetuate stigma and weight cycling.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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