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Low Carb vs. Calorie Counting: Which is More Effective for Sustainable Weight Loss?

Losing weight can be a challenging journey for many people, and there are countless diets and weight loss methods available to choose from. Two of the most popular methods are counting calories and following a low carbohydrate diet. Both have their pros and cons, but which one is more effective for weight loss? In this article, we’ll compare and contrast the two methods, and explore why a low carbohydrate diet may be the better option for some people.

Calorie counting

Calorie counting is a weight loss method that involves tracking the number of calories you consume each day. The idea behind this method is that, as long as you consume fewer calories than you burn, you will lose weight. While calorie counting is a simple and straightforward way to track your food intake, it has its limitations.

One of the main limitations of calorie counting is that it doesn’t take into account the quality of the food you’re consuming. You could eat a lot of processed foods and still stay within your daily calorie limit, but these foods aren’t necessarily nutritious and may contribute to other health problems. [1] Additionally, calorie counting can be time-consuming and difficult to stick to in the long term.

Low Carbohydrate Diet

A low carbohydrate diet, on the other hand, is a way of eating that involves limiting your intake of carbohydrates, including sugar and starchy foods, while increasing your intake of healthy fats and protein. Fat and protein are more satiating than carbohydrates, so you spontaneously eat less. [2] This type of diet has been shown to be effective for weight loss, as well as improving other health markers, such as blood sugar control, cholesterol levels, and blood pressure. [5]

One of the main benefits of a low carbohydrate diet is that it can help reduce your overall hunger levels. When you eat a lot of carbohydrates, your blood sugar levels rise and fall, causing you to feel hungry again soon after eating. By limiting your carbohydrate intake, you can help regulate your blood sugar levels, which can lead to fewer food cravings and a more stable energy level.

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Another benefit of a low carbohydrate diet is that it can increase your metabolic rate, helping you burn more calories throughout the day. [3] Part of the reason for this is that your body needs to burn more energy to process protein and healthy fats than it does to process carbohydrates. Another part is that being in 'ketosis' (a metabolic state you enter when you eat a low carb diet) seems to up-regulate your metabolism, so you burn more energy, even at rest. [4] Additionally, when you follow a low carbohydrate diet, you typically reduce your intake of processed foods, which can lead to a more balanced, nutritious diet overall.

Additionally, compared to a high-carbohydrate diet, a low-carbohydrate diet preferentially reduces the amount of harmful visceral fat [6] and preserves higher levels of lean muscle mass. [7] [8]

For us, the choice is simple.

A low-carb diet is a highly effective approach to weight loss compared to calorie counting. By reducing carbohydrate intake and focusing on nutrient-dense whole foods, low-carb diets help to regulate hunger and promote satiety, leading to a decrease in overall calorie consumption. Additionally, low-carb diets can have a positive impact on insulin sensitivity and increase the burning of fat for fuel, further aiding weight loss.

At Our Low Carb Life, our Accredited Practising Dietitians specialize in low-carb diets and are passionate about helping people reach their health and weight loss goals. Our coaching program offers personalized support and guidance, making the transition to a low-carb lifestyle easier and more successful. If you're ready to experience the many benefits of a low-carb diet for yourself, consider reaching out to Our Low Carb Life for expert support and guidance.
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References

[1] Lucan, S., & DiNicolantonio, J. (2014). How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative. Public Health Nutrition, 18(4), 571-581. doi:10.1017/S1368980014002559

[2] Chearskul, S., Delbridge, E., Shulkes, A., Proietto, J., & Kriketos, A. (2008). Effect of weight loss and ketosis on postprandial cholecystokinin and free fatty acid concentrations. American Journal of Clinical Nutrition, 87(5), 1238-1246.

[3] Ebbeling, C., Swian, J., Feldman, H., Wong, W., Hechey, D., Garcia-Lago, E., & Ludwig, D. (2012). Effects of dietary composition on energy expenditure during weight-loss maintenance. JAMA, 307(4), 2627-2634.

[4]  Chearskul, S., Delbridge, E., Shulkes, A., Proietto, J., & Kriketos, A. (2008). Effect of weight loss and ketosis on postprandial cholecystokinin and free fatty acid concentrations. American Journal of Clinical Nutrition, 87(5), 1238-1246.

[5] Feinman, R., Pogozelski, W., Astrup, A., Bernstein, R., Fine, E., Westman, E., . . . Worm, N. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition, 31, 1-13.

[6] Volek, J., Sharman, M., Gomez, A., Judelson, D., Rubin, M., Watson, G., . . . Kraemer, W. (2004). Comparison of energy-restricted very low carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism, 13(1). doi:10.1186/1743-7075-1-13

[7] Goss, A., Chandler-Laney, P., Ovalle, F., Goree, L., Azziz, R., Desmond, R., . . . Gower, B. (2014). Effects of a eucaloric reduced carbohydrate diet on body composition and fat distribution in women with PCOS. Metabolism, 63(10), 1257-1264. doi:doi:10.1016/j.metabol.2014.07.007.

[8] McSwiney, F., Wardrop, B., Hyde, P., Lafountain, R., Volek, J., & Doyle, L. (2018). Keto-adaptation enhances exercise performance and body composition responses to training in endurance athletes. Metabolism Clinical and Experimental , 81, 25-34. doi: