Overeating on carbs is not worse than overeating fat. Carbs alone DON’T make you fat, they can only lead to weight gain in so far as any excess calories the provide. If you eat a surplus of fat or carbs they can both make you fat, although through different mechanisms.
FAT LOSS FUNDEMENTALS- The Energy Balance Equation
Human physiology complies with the 1st law of thermodynamics and in order to lose weight you need to burn more calories than you take in.
CARBS AND FAT STORAGE
Carbs are rarely converted to fat and stored as such-
Even if carbs aren’t directly converted to fat and stored as such, consuming excess carbs can lead to fat gain.…but will only lead to weight gain in so far as any excess calories consumed.
DIETARY FAT AND FAT STORAGE
Eating a surplus of fat or carbs can both make you fat, although through different mechanisms.
The Poor Misunderstood Carb
Carbohydrates are not bad for you as some may have us believe, the problem arises as it is easy to over consume such foods as these can be energy dense. They can also be very tasty and highly palatable which for some can override our natural appetite signals and encourage us to eat more.
It is common initially for people to lose a lot of weight initially when starting a new low carb eating plan. What happens is the body will burn away through the reduced dietary carbs and glycogen stores. Each gram of glycogen has approximately 3-4 grams of water, so as you burn carbs you also lose water. This helps explain the more rapid weight loss, you initially lose water weight. This can explain why there is rapid weight gain if you go back to old eating habits.
Low Carb or Low Fat to Lose Body Fat?
Doesn’t really matter as fat loss can occur with a low-carbohydrate or low-fat diet if you are in an energy deficit. There have been numerous studies conducted comparing diet programs in overweight and obese individuals, that have observed significant weight loss with both low carb and low fat diets. The carb/fat component of the diet wont make much difference when it comes to weight loss as long as there is a calorie deficit.
The best diet is the one that provides you with the least challenges and the one you are more likely to stick with, ideally based on minimally processed and plant-based foods, adequate protein and essential fatty acids. Try and find a way that these fit in with your tastes, lifestyle and preferences and not forcing yourself to eat in a way that you won’t stick to or eat foods you don't like.
If you enjoy eating low carb and it’s improved your health and waistline brilliant continue to do so. Similarly if you enjoy eating a low-fat diet plan and your health and waistline has improved, brilliant carry on.
Again I will reiterate.. there does not appear to be any evidence of any potential mechanism by which it is possible to lose body fat without having a negative energy imbalance. Fat loss can occur with a low-carbohydrate or low-fat diet as long as you are in an energy deficit- You consume less calories than you expend.
The best diet is the one that provides you with the least challenges and the one you are more likely to stick with.
Jamie Miller- Personal Trainer
UK Fitness Personal Training
FITNESS, NUTRITION & PERSONAL TRAINING