Is Low Carb better for belly fat?

Most studies indicate that low carb diets are more beneficial for fat loss. A small, 16-week study found that those who followed a low carb, low calorie diet for experienced greater reductions in total fat mass and belly fat than those who followed a low fat diet ( 11 ).

healthline.com - Low Carb vs. Low Fat Diets — Which Is Best for Weight Loss? - Healthline

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This article compares low carb and low fat diets to evaluate them for their effects on weight.

Therefore, you may wonder which is best for weight loss.

Nonetheless, emerging research shows that low carb diets may be just as effective. What’s more, low carb diets have been shown to increase fat loss, reduce hunger, and balance blood sugar levels. Many people look to low fat diets to help them lose weight and boost fat burning. Low carb diets limit foods like grains, pasta, and legumes, whereas low fat diets restrict foods like oils, butter, nuts, seeds, and full fat dairy. It’s important to note that some fat-reduced products like yogurt may pack added sugar or artificial sweeteners. Instead, you’re meant to eat naturally low fat foods like fruits, vegetables, whole grains, egg whites, legumes, and skinless poultry. Fat-reduced foods like low fat yogurt, skim milk, and lean cuts of beef and pork are also sometimes permitted. High fat foods like cooking oils, butter, avocados, nuts, seeds, and full fat dairy are typically limited or banned. Low fat diets involve restricting fat intake to less than 30% of total daily calories ( 2 ). Simultaneously, you’re meant to up your intake of protein and fat from wholesome sources like fish , meat, eggs, nuts, high fat dairy, unprocessed oils, and non-starchy vegetables. Generally, low carb diets restrict foods like sugar-sweetened beverages, baked goods, candies, and sweets. Some versions may also limit healthy carb sources, such as grains, starchy vegetables, high carb fruits, pasta, and legumes. Note that very low carb diets are often ketogenic, meaning that they significantly restrict carb intake to induce ketosis, a metabolic state in which your body uses fat for energy instead of carbs ( 1 ). Low carb diets limit your intake of carbs to varying degrees. They include ( 1 ): Although they’re both meant to help you lose weight, low carb and low fat diets are structured differently. Multiple studies have compared the effects of low carb and low fat diets on weight loss, as well as several other aspects of health.

Weight loss

Most research suggests that low carb diets may be more effective for short-term weight loss than low fat diets ( 3 , 4 ). According to an older, 6-month study in 132 people with obesity, those who followed a low carb diet lost over 3 times as much weight as those who followed a low fat, calorie-restricted diet (5).

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In a small, 12-week study, adolescents with excess weight who followed a low carb diet lost an average of 21.8 pounds (9.9 kg), compared with just 9 pounds (4.1 kg) for those on a low fat diet ( 6 ). Similarly, a 2-year study gave 322 people with obesity either a low fat, low carb, or Mediterranean diet. The low carb group lost 10.4 pounds (4.7 kg), the low fat group 6.4 pounds (2.9 kg), and the Mediterranean group 9.7 pounds (4.4 kg) ( 7 ). However, other research suggests that low carb and low fat diets may be similarly effective in the long run. According to a review of 17 studies, participants lost significantly more weight on a low carb diet than on a low fat diet. Although the low carb diet was still more effective after 12 months, the difference between the two slowly decreased over time ( 8 ). A large meta-analysis of 48 studies also found that both low fat and low carb diets led to similar weight loss and noted that finding a diet that you can stick to may be the most important factor for successful weight management ( 10 ).

Fat loss

A yearlong study in 148 people observed similar findings ( 12 ).

What’s more, several other studies suggest that low carb diets reduce belly fat to a greater extent than low fat diets ( 4 , 13 , 14 ).

Hunger and appetite

Studies generally show that low carb, high protein diets decrease feelings of hunger and improve mood compared with low fat diets, potentially making them easier to maintain long term ( 16 , 17 ). For instance, one study in 148 people associated a low fat diet with greater reductions in levels of peptide YY — a hormone that reduces appetite and promotes fullness — than a low carb diet ( 18 ).

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This may be due to the filling effects of protein and fat. Both of these macronutrients slow the emptying of your stomach to help keep you feeling full for longer ( 19 , 20 ). Protein and fat have also been shown to affect several hormones that control hunger and appetite. In a small study, high protein and high fat meals increased levels of the fullness hormone glucagon-like peptide 1 (GLP-1) and decreased levels of ghrelin, a hunger hormone, to a greater extent than a high carb meal ( 21 ).

Blood sugar levels

Low blood sugar levels can increase feelings of hunger and cause serious side effects like shakiness, fatigue, and unintentional changes in weight ( 22 ). Limiting carb intake is one strategy to help control blood sugar levels ( 23 ). One study in 56 people with type 2 diabetes determined that a low carb diet was more effective at controlling blood sugar, increasing weight loss, and reducing insulin needs, compared with a low fat diet ( 24 ). Another small study in 31 people comparing the effects of both diets found that only the low carb diet reduced levels of circulating insulin, which led to increased insulin sensitivity ( 25 ). Increased insulin sensitivity can improve your body’s ability to transport sugar from your bloodstream into your cells, resulting in enhanced blood sugar control ( 26 ). Still, while a 3-month study in 102 people with diabetes revealed a low carb diet to be more effective than a low fat diet for weight loss, there was no significant difference in terms of blood sugar levels ( 27 ). As such, more research on low carb and low fat diets’ blood sugar effects is needed.

healthline.com - Low Carb vs. Low Fat Diets — Which Is Best for Weight Loss? - Healthline

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