Low-fat diets and low-carb diets are both commonly used weight loss meal patterns, while ketogenic diets also fall into the low-carb diet category. Evaluated purely in terms of weight loss results, low carb diets are better than low fat diets. And among the low carb diet patterns, the weight loss effect of low fat low carb diet is better than that of ketogenic diet.

In terms of the risk of gaining weight, the combination of high carb and high fat has the greatest risk of gaining weight; followed by high carb and then high fat diets. In other words, the most important thing to limit in a weight loss diet is carbohydrates, followed by fat.

From the point of view of biological metabolism, only when the body intake of carbohydrates in excess, will begin to accumulate fat, this fat can come directly from food intake, but also from the conversion of carbohydrates. And if the body intake of carbohydrates is insufficient, the body will consume fat to supply energy, and then play the effect of weight loss.

In recent years, low-carb diets have become increasingly popular in the weight loss field. Models like low carbon high fat diet (ketogenic diet), low carbon high protein diet, low carbon low fat diet, etc., can achieve better weight loss results, of course, these different models also have different adaptive population. And because of the imbalance of nutrients, all of them have certain health risks, so they should not be used for a long time.

1, low-carbon high-protein diet mainly restricts carbohydrates, but to eat more protein, other nutrients in moderate proportion. This dietary pattern advocates eating more vegetables and low-fat meat, moderate amounts of fruit and high-fat meat, and less staple foods and fats and oils.

2, low-carbon high-fat diet mainly limit carbohydrates, but to consume more fat, other nutrients in moderate proportion. This dietary pattern advocates eating more of a variety of meat, fats and oils, moderate amounts of vegetables and fruits, and less staple foods.

3. A low-fat, low-carb diet mainly restricts fat and carbohydrates, with moderate proportions of other nutrients. This dietary pattern advocates eating more vegetables and fruits, eating low-fat meat in moderation, and eating less staple food, high-fat meat and grease.