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.
the average weight loss in both diet groups was nearly identical; approximately 13 pounds after 12 months.
Why this rating
Large RCT (n=609), 12-month duration, but primary hypothesis results (insulin/genetics) were not yet published at time of writing.
Source
Food Revolution
Christopher D. Gardner et al. · American Journal of Lifestyle Medicine · 2017
DOI 10.1177/1559827617696289
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