Macro partitioning

Healthy Low-Fat (HLF) and Healthy Low-Carbohydrate (HLC) diets produce equivalent average weight loss (~13 lbs) over 12 months when both emphasize high dietary quality (vegetables, no added sugar/refined flour) and allow self-titration of macronutrients.

Don't obsess over whether you are low-fat or low-carb. Pick one macro to restrict to 20g/day for the first 8 weeks to reset habits, then slowly add it back until you feel satisfied and can maintain it long-term. Crucially, fill your plate with vegetables and eliminate added sugars and refined flour. This focus on food quality and satiety, rather than calorie counting, drives the weight loss.