Does it matter if your diet is low-fat or low-carb?
Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Weight loss peaked at 6 months (6 kg lost) then steadily reversed—by 2 years, most people regained half their loss.
Most people assume weight loss gets easier over time, but this shows the opposite: long-term maintenance is the real battle.
Practical Takeaways
Prioritize consistent weekly check-ins—whether with a coach, friend, or app—over switching diets every month.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Weight loss peaked at 6 months (6 kg lost) then steadily reversed—by 2 years, most people regained half their loss.
Most people assume weight loss gets easier over time, but this shows the opposite: long-term maintenance is the real battle.
Practical Takeaways
Prioritize consistent weekly check-ins—whether with a coach, friend, or app—over switching diets every month.
Publication
Journal
The New England journal of medicine
Year
2009
Authors
F. Sacks, G. Bray, V. Carey, Steven R Smith, D. Ryan, S. Anton, K. McManus, C. Champagne, Louise M. Bishop, N. Laranjo, M. LeBoff, J. Rood, L. de Jonge, F. Greenway, C. Loria, E. Obarzanek, D. Williamson
Related Content
Claims (5)
When overweight people eat fewer calories and get regular coaching, it doesn’t matter much if their diet is high in fat, protein, or carbs—they lose about the same amount of weight no matter what.
The more often overweight people attend weight-loss counseling sessions, the more weight they lose—even if they’re on different diets—suggesting support matters more than what you eat.
Even with lots of coaching, people can’t stick perfectly to diets that require them to eat a lot more protein or less fat—most end up eating closer to their old habits, but still lose weight.
Eating fewer calories—no matter if you eat more fat, protein, or carbs—helps lower bad cholesterol, insulin, and triglycerides, but diets with more protein lower insulin a bit more, and diets with fewer carbs raise good cholesterol a bit more.
What matters most for losing weight isn’t whether you eat low-fat or low-carb—it’s whether you show up to your weight-loss meetings and stick with the program.