Today, the increase in weight problems has led to the emergence of a wide variety of diet models. The question is which one works best. Basically, the most debated issue is whether low-carb diets or low-fat diets are more effective in weight loss. Although studies on this subject have not yet shown a clear superiority over the other, it is clear that both diet models have positive and negative aspects and the main thing for weight loss is to create a calorie deficit. Which diet model should create a calorie deficit should be determined according to the needs of the individual.
Low-carbohydrate diets are a diet model in which foods made from rice, pasta, bulgur, flour and sugar are limited. The purpose of this diet is to reduce the amount of carbohydrates consumed, to reduce the secretion of the fat-storing insulin hormone and to provide energy expenditure from fat in the body instead of glucose. With this type of diet, it is possible to see weight loss in the short term. However, depending on the increase in the amount of animal products and fat consumed in the long term, the amount of bad cholesterol and total cholesterol in the blood will increase. This can lead to serious health consequences such as cardiovascular diseases in the future. An important advantage of low-carbohydrate diets is that they prevent the rise of blood sugar, reducing insulin secretion and thus increasing insulin sensitivity. This may lead to positive results in patients with insulin resistance. Since insulin levels are in balance, it is an effective method for appetite control, as it will also create a feeling of satiety.
One of the main reasons underlying excess weight is excessive consumption of high-fat foods. While 1 g of carbohydrate and protein is about 4 calories, the same amount of fat contains 9 calories. This inadvertently leads to higher calorie consumption, and therefore to excess weight, when eating fatty foods. Individuals who gain weight in this way will lose weight when they follow a low-fat diet. In addition, it protects against cardiovascular diseases and various types of cancer by reducing the consumption of saturated fat from low-fat diet fast food and animal sources.
As a result, it is possible to lose weight by creating a calorie deficit with both a low-carb diet and a low-fat diet. Low-carbohydrate diets may be more effective in the short term. However, long-term implementation of such diets not only causes various health problems, but also does not make a significant difference compared to a low-fat diet. In addition, a low-carb or low-fat diet may not be sustainable because it does not fit the lifestyle of some individuals. For this reason, the most effective and reliable way to lose weight in a healthy way is to create a personalized nutrition program that fits the health status and lifestyle of the person, accompanied by a nutritionist.
DIETICIAN GÖKHAN CELIK
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