Low-carb vs low-fat: which is better for weight loss?

Low-carb versus low-fat is one of the longest-running debates in nutrition. Each side has passionate supporters. The research, though, points to a surprisingly simple answer.

What the research shows

Large studies comparing the two have found similar weight loss on average. For example, a well-known year-long trial published in 2018 (DIETFITS) found no significant difference in weight loss between healthy low-fat and healthy low-carb diets.

Why both can work

Both approaches cut out many calorie-dense, highly processed foods. Low-carb diets reduce sugar, refined grains and snacks; low-fat diets reduce fried food, pastries and fatty meats. Either way, people often end up eating fewer calories.

Choosing what suits you

• If you love bread, rice and fruit, a lower-fat approach may be easier to sustain
• If you prefer eggs, meat, cheese and nuts, a lower-carb approach may feel more natural
• If you like a bit of everything, a balanced moderate approach works perfectly well

Protein and fibre in both

Whichever you choose, keep protein high and include plenty of vegetables. Both help you feel full and protect muscle while you lose weight.

Find your balance

Mealful shows protein, carbs and fat for every recipe and every day, so you can lean towards whichever balance suits you while staying within your calorie goal.