Macro partitioning
Adopting a Healthy Low-Fat (HLF) diet results in significantly higher total dietary fiber intake compared to a Healthy Low-Carbohydrate (HLC) diet over a 12-month period.
If you follow a low-fat diet, you will naturally consume more fiber (around 23g/day) because you can eat more grains and legumes. If you follow a low-carb diet, your fiber intake will be lower (around 18g/day) because you restrict grains and fruits, but you can still get adequate fiber by focusing on non-starchy vegetables, nuts, seeds, and avocados. The difference is modest, so low-carb diets are not fiber-deficient if focused on whole plant foods.
Significantly more total dietary fiber was consumed by HLF at every post-randomization time point, and, at 12 m, was 23.04 ± 9.43 g vs. 18.61 ± 8.12 g for HLF vs. HLC, respectively, p < 0.0001.
Why this rating
Randomized Controlled Trial (DIETFITS) with large sample size (n=609) and high retention, though self-reported dietary assessment is a limitation.
Source
Changes in Quantity and Sources of Dietary Fiber from Adopting Healthy Low-Fat vs. Healthy Low-Carb Weight Loss Diets: Secondary Analysis of DIETFITS Weight Loss Diet Study
Lisa Offringa et al. · Nutrients · 2021
DOI 10.3390/nu13103625
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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →