For decades, the nutrition world has been divided into two major camps: the low-carb loyalists and the low-fat faithful. Both sides promise weight loss, better health, and long-term results. Both sides have research supporting their claims. And both sides can point to success stories of real people who’ve transformed their bodies using their approach.
So… which one actually works better?
The answer isn’t as simple as picking a winner. But looking closely at the science, the psychology, and the practical day-to-day experience can reveal which diet may work best for you.
This guide breaks down everything you need to know about low-carb vs low-fat, including:
- Real differences between the two
- What research shows
- How each approach affects hunger, energy, and metabolism
- Who tends to do best on each diet
- How to choose the diet that fits your lifestyle
- Tips for succeeding with either one
What Are Low-Carb and Low-Fat Diets, Exactly?
Before choosing a side, it’s important to understand what these diets actually mean—and what they don’t mean.
What Is a Low-Carb Diet?
A low-carb diet limits foods high in carbohydrates such as bread, pasta, rice, sugar, potatoes, and many processed snacks. The focus shifts toward:
- Lean meats and poultry
- Fish and seafood
- Eggs
- Non-starchy vegetables
- Healthy fats (olive oil, avocado, nuts)
- Moderate dairy
- In some versions, fruits and whole grains in small amounts
Popular versions include:
- Keto (very low carb, high fat)
- Atkins
- Low-carb Mediterranean
- Paleo-inspired low-carb diets
Most low-carb diets keep carbs under 100–150 grams per day, while keto typically stays under 20–50 grams.
What Is a Low-Fat Diet?
A low-fat diet limits calories from fat—typically keeping fat intake under 20–30% of total daily calories. This approach often emphasizes:
- Fruits
- Vegetables
- Whole grains
- Potatoes
- Beans and lentils
- Lean proteins
- Low-fat dairy
Popular versions include:
- Ornish Diet
- Traditional calorie-controlled low-fat diets
- Many plant-based weight-loss plans
Low-fat diets became extremely popular in the 1980s and 1990s and still have strong scientific support today.
How Each Diet Affects Your Body
This is where things get interesting—because low-carb and low-fat diets affect your metabolism in very different ways.
How Low-Carb Diets Work
Low-carb diets reduce insulin levels, which causes your body to shift toward burning stored fat for energy. Benefits may include:
- Reduced hunger
- Stable blood sugar
- Increased fat oxidation
- Rapid early weight loss (mostly water + some fat)
Many people say low-carb eating helps them feel full for longer, making it easier to stay in a calorie deficit.
How Low-Fat Diets Work
Low-fat diets reduce overall calories by limiting the most calorie-dense macronutrient: fat (9 calories per gram). Benefits may include:
- Higher volume of food per calorie
- Naturally lower calorie intake
- Easier digestion for some people
- Balanced energy levels
Low-fat eating often feels familiar and sustainable because foods like fruit, vegetables, grains, and beans are easy to prepare and affordable.
What the Research Says: The Surprising Truth
Dozens of studies have compared low-carb and low-fat diets head-to-head. The results may surprise you.
Short-Term Results (The First 6–12 Months)
Low-carb diets almost always win in the first several months. Participants typically experience:
- Faster initial weight loss
- Reduced appetite
- Improved blood sugar and triglycerides
- Steadier energy
But a lot of this early progress is water weight plus the hunger-reducing effect of cutting carbs.
Long-Term Results (12 Months and Beyond)
A major study from Stanford (The DIETFITS Study, 2018) found that:
After 12 months, low-carb and low-fat diets produced nearly identical weight-loss results when calories and whole-food quality were controlled.
This has been repeated across many studies:
Both diets lead to similar long-term success.
The real difference is not the diet itself, but how well the person can stick to it.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6202315/
Which Diet Is Better for Hunger Control?
Many people choose the diet that makes them feel less hungry—and low-carb diets often have the edge here.
Why Low-Carb Helps Hunger
- Reduces blood sugar spikes
- Lowers insulin
- Increases satiety hormones
- Higher protein and fat intake keeps you full
People who struggle with cravings or sugar crashes may feel better on low-carb.
Why Low-Fat Helps Hunger
Not everyone feels better on low-carb. Some people find that eating high-volume, low-calorie foods—like potatoes, vegetables, beans, and fruit—keeps hunger away naturally.
You can fill your plate and still keep calories low.
Which Diet Is Better for Energy?
Energy levels differ widely from person to person.
People Who Thrive on Low-Carb
These individuals often report:
- Mental clarity
- Fewer afternoon crashes
- Less shakiness or irritability
- Steady fuel throughout the day
This is especially true for people who were previously eating lots of sugar or refined carbs.
People Who Thrive on Low-Fat
Others feel sluggish on low-carb because:
- They miss carbohydrate-based fuel for the brain
- Intense exercise feels harder
- They prefer a more balanced approach
These people often feel energized by whole grains, starchy vegetables, and fruit.
Which Diet Is Better for Metabolic Health?
Low-Carb Strengths
Low-carb diets tend to be more effective for people with:
- Type 2 diabetes
- Insulin resistance
- PCOS
- Metabolic syndrome
- High triglycerides
They can significantly improve blood sugar and reduce the need for medication in some cases (always speak to a doctor).
Low-Fat Strengths
Low-fat diets often work better for people with:
- High cholesterol
- Gallbladder issues
- Digestive sensitivity to fats
- Preference for plant-based eating
They are also more traditional and often easier to maintain long-term.
Which Diet Is Easier to Stick To?
This is the real deciding factor.
Low-carb diets can be hard for people who love:
- Bread
- Pasta
- Rice
- Potatoes
- Fruit
Low-fat diets can be hard for people who love:
- Cheese
- Rich sauces
- Butter
- Avocado
- Nuts
Sustainability beats perfection.
You’ll likely succeed with the diet that feels the most natural, familiar, and enjoyable.
Who Should Choose Low-Carb?
Low-carb may be best if you:
- Feel hungry all the time
- Love savory foods
- Struggle with blood sugar control
- Have prediabetes or insulin resistance
- Enjoy foods like eggs, meat, fish, avocado, cheese, and vegetables
- Don’t want to count calories
- Get cravings when eating carbs
Low-carb can be extremely effective when it matches your eating style.
Who Should Choose Low-Fat?
Low-fat may be best if you:
- Prefer lighter meals
- Like fruit, vegetables, and grains
- Don’t love high-fat foods
- Want to eat larger volumes of food
- Are used to a more plant-forward diet
- Want a diet that feels flexible
- Do well with calorie tracking or portion control
Low-fat works especially well for people who enjoy naturally low-calorie foods.
Food Lists: What You Can Eat on Each Diet
Best Low-Carb Foods
- Lean meats and poultry
- Salmon, tuna, shrimp
- Eggs
- Low-carb vegetables
- Avocado
- Nuts and seeds
- Cheese
- Olive oil and coconut oil
- Berries in moderation
Best Low-Fat Foods
- Fruits
- Vegetables
- Beans
- Whole grains
- Potatoes
- Rice
- Oats
- Lean chicken breast
- Low-fat dairy
- Broth-based soups
Can You Lose Weight on Either Diet? Yes—Here’s Why
The biggest misunderstanding is thinking that one diet has a “special fat-burning ability.” Both work for the same fundamental reason:
➡️ They help you eat fewer calories than you burn.
➡️ They make hunger manageable.
➡️ They improve food quality.
Weight loss happens when a calorie deficit is created—no matter how you get there.
Your body will burn fat as long as you’re consistently eating in a deficit.
Tips for Success on Low-Carb or Low-Fat
Tips for Low-Carb Success
- Drink plenty of water
- Increase electrolytes (sodium, magnesium, potassium)
- Focus on protein at meals
- Limit hidden sugars
- Avoid carb “creep”
- Choose real, whole foods
Tips for Low-Fat Success
- Load up on high-volume foods
- Watch for hidden oils
- Use spices and herbs to add flavor
- Prioritize lean proteins
- Keep snacks simple
- Track calories if weight loss stalls
So…Which Diet Works Better?
After looking at all the research and real-world experience, the final answer is:
Both diets work equally well—but not for the same people.
The best diet is the one that fits your lifestyle and that you can stick to long-term.
If you feel better eating fewer carbs, low-carb will probably feel natural and sustainable.
If you feel better eating lighter, high-volume foods, low-fat will likely be easier.
The winning diet is the one you’ll actually follow—not the one that’s most popular this month.
Where to Go From Here
If you’re ready to explore more weight-loss strategies, see:
- The 7 Easiest Diet Changes for Fast Results — a practical guide for building easy daily habits that support long-term weight and health goals.
- The Best Budget-Friendly Foods for Weight Loss — a breakdown of inexpensive foods that help you stay full, satisfied, and on track without overspending.
- How to Build a Simple 1,500-Calorie Meal Plan — a step-by-step framework to help you plan balanced meals that fit into a realistic calorie target.
- What Actually Causes Cravings (and How to Control Them) — a science-backed look at why cravings happen and simple ways to gain control over them.
And for help building a healthy plate, check out:
ChooseMyPlate’s official healthy eating guidelines — an easy, visual way to structure meals using fruits, vegetables, grains, protein, and dairy for balanced nutrition.If you’re ready to explore more weight-loss strategies, see:
The Best Diet Plans Guide Team is a group of wellness writers and nutrition researchers dedicated to helping readers find simple, sustainable, and science-backed diet plans. We review products, compare meal programs, and share practical tips for healthy living at any age. Our mission is to make better health choices easier — one plan at a time.