We have all heard of different types of diets in fitness magazines, weight loss books, and television commercials, but which diets have been researched and been proven to be effective for weight loss? Two of the most popular diets are a low carbohydrate diet and a low calorie diet. A low carbohydrate diet removes almost all carbohydrates from one’s diet. Carbohydrates are a macronutrient that provide the body with energy. A low calorie diet lowers the amount of calories in one’s diet by lowering the amount of fats and the total amount of daily calories a person takes in. Low carbohydrate diets and low calorie diets are effective for weight loss but can be difficult to follow.
Random, controlled studies show that both low carbohydrate diets and low calorie diets are effective for weight. In all of these studies participants were randomly assigned to either a low carbohydrate diet or a low calorie diet. Studies done by the New England Journal of Medicine have shown that low carbohydrate diets are more effective for weight loss in the first three months of following the diet than compared to low calorie diet (Foster & Wyatt, 2010). However, after twelve months, studies show that both groups of people that were being studied all lost weight. A study done by the New England Journal of Medicine shows that the low carbohydrate group lost an average of 12.76 pounds of body weight after six months, while the group on low calorie diets lost an average of 4.18 pounds of body weight during the same period (Foster & Watts, 2003). The group that was on a low carbohydrate diet were consuming thirty grams of carbohydrate a day, while the group on the low calorie diet were at a five hundred calorie deficit a day. Studies also done by Journal of the American Medical Association, and the Journal of Clinical Endocrinology and Metabolism show that both carbohydrate diets and low calorie diets are effective for weight loss (Random, Controlled Trials Comparing Low-Fat and Low-Carb Diets, 2012). Low carbohydrate diets and low calorie diets put the body in a caloric deficit which forces the body to use stored fat as energy. Low carbohydrate diets try to eliminate almost all carbohydrate from one’s diet. The body uses carbohydrates to make glucose that is the fuel that gives the body energy to function (The Right Way to Lose Fat: What to Eat, 2013). So by removing carbohydrates, the body is forced to use stored fat as energy, which is how a person loses weight. The more the body uses stored fats as energy the greater amount of weight loss (The Right Way to Lose Fat: What to Eat, 2013). Low calorie diets force a person to consume fewer calories per day than a person needs to function. Everyone has a BMR (basal metabolic rate) which is the amount of energy our bodies use to function daily. By consuming fewer calories than the body needs forces the body to use stored fat as energy. The average low calorie diet puts the body in a five hundred calorie deficit per day, which studies show that a thirty-five hundred calorie deficit will force the body to use one pound of stored fats as energy (The Right Way to Lose Fat: What to Eat, 2013). So both diets force the body to use stored fat as energy, which is how a person loses weight. Both low carbohydrate and low calorie diets are effective for weight loss because they force a person to eat healthier foods. A person on a low carbohydrate diet replaces starchy carbohydrates such as breads and potatoes with vegetables and green lettuces. The carbohydrates that are consumed on a low carbohydrate diet are high in fiber like beans, lentils and spinach. A classic example of a low carbohydrate meal would be a protein burger, which replaces a hamburger bun with lettuce. Protein burgers consist of vegetables and lean beef. A low calorie diet is also healthy because it lowers the amount of calories that are consumed daily. Low calorie diets lower the amount of fats that are consumed daily because fats are higher in calories compared to carbohydrate or protein. A person on a low calorie diet also eats more vegetables and fruits because vegetable and fruits are lower in calories than complex carbohydrates like breads and pastas. A classic example of a low calorie diet would be half a plate of vegetables, a small side of beans or rice, and a lean cut on meat like chicken or beef. So a great side effect of these diets is that a person is forced to eat healthier. Both diets are effective for weight loss but can be difficult to follow for several reasons. Both diets can be difficult to follow if a person is eating out at fast food restaurants and are not cooking their own food. Some restaurants are now trying to cater to these diets, but most are high in carbohydrates and calories. When followed correctly both diets can make most people feel fatigued and moody because the body has to use stored fat as energy. Low carbohydrate diets are more difficult to follow, because a person’s insulin levels are lowered in the body. This is because of the lack of carbohydrates, which causes more food cravings and less energy. This is a good sign that the diets are working. Low calorie diets are not as difficult to follow because a person is still eating plenty of carbohydrates, which keeps their insulin levels stable. Low calorie diets are still difficult to follow because a person is still eating fewer calories than the body needs to function. So even though both diets may be difficult to follow they are both effective for weight loss. Even though there are a lot of different diets on the market, it is important to choose one that has been proven to be effective for weight loss. Both low carbohydrate diets and low calorie diets have been studied by medical professionals and have been proven to be effective for weight loss. So the next time a person is considering an effective weight loss diet, would it be a great idea to choose one that has been researched and proven to be effective for weight loss?