100% of weight loss studies comparing low carb versus low fat contain strong evidence in favor of low carb: https://www.healthline.com/.../23-studies-on-low-carb-and...
In fact, if you look closely, even when we have the low fat group eat fewer calories, low carb is still superior. This flummoxes a lot of people, including advanced professionals in my industry. How is it that you can eat MORE with carb restriction AND get better results?
There are many layers to this, but suffice it to say that hormone signaling supersedes everything. We all know this to such a high degree that our immediate response when seeing a performance that boggles the mind is “steroids.” Why isn’t our first thought, “great job on calorie restriction”? Why did we all insist Lance Armstrong must be on drugs instead of just dieting really hard?
For me personally, I can eat around 4,000 calories per day and lose body fat when abiding by carb restriction and performing less than 90 minutes of exercise per week. I don’t predictably get leaner at any caloric intake if dietary fat is lower and carbs are moderate to high. Literally, ANY intake with moderate-to-high carb just wastes muscle and pushes my body to get fatter. It doesn’t matter if it’s 3,800, 2,600, or down at 1,200 to 1,800. Even when I go to the higher end of activity, 12+ hours per week of workouts, all that happens is I accelerate muscle wasting. I get weaker and fatter. I’ve been proving this for over 16 years, and there are still people who know me and have seen me get absolutely shredded eating blocks of butter and pans of bacon, but who won’t accept the truth.
The hormones in your body that make you leaner are synthesized from fats. That isn’t opinion. That is biochem. Look up human steroidogensis. You don’t synthesize more of these hormones by eating less. That isn’t opinion. That’s biology. You can cut calories as low as you want and you may, in fact, become smaller. You’ll just be a frail feeble version of what you could be.
I’ve coached tens of thousands of hours seeing the same in case studies. The only time I ever see low-fat/moderate-to-high-carb work is in youths, very high activity individuals (ie — exercise purgers) and/or in maintenance for a lean person and/or drug abusers. If you are an adult who isn’t going to burn tons of hours on physical activity, I just don’t see it panning out. If you have 100lbs to lose, anything you do will work for the first 15-40. But the research doesn’t lie: suppressing inflammation is real. Hormone optimization, insulin balance and stress management is the key.
That may require INCREASE in dietary fat intake. It WILL require DECREASE in carb intake.