So when it comes to the best way to diet to lose fat. there’s a never-ending debate on what works better: cutting fat calories, or cutting carb calories. There are debates about which is metabolically more effective, there are debates about which is easier to adhere to in terms of eating a satiety, and personal results vary.
Personal results vary especially because (and no offense, anyone) we all suck at guessing how much we’re eating. Unless you really carefully measure everything, you’r probably not consuming the amount you think.
There’s a new study that did the most careful kind of test - the subjects came lived in a metabolic ward to exactly measure fat burned while they were give exactly measured amounts to eat. No guessing; every calories was counted.
They found that, calorie-for-calorie, reducing fat was much more effective than reducing carbs. Caveat: these subjects were all young obese individuals; the results may not be similar for other age groups or non-obese individuals.
Subjects were first put on a 50/35/15 maintenance diet for five days to stabilize.
Then their maintenance calories were reduced by 30% for six days - either by cutting back the fat, or by cutting back he carbs. Importantly, the amount of protein stayed the same. (It’s easy to accidentally cut your protein if you go low-fat, and that can lead to loss of lean tissue instead of fat.)
It the metabolic lab, they were measuring exactly how much fat each person burned. Fat burned minus fat consumed is presumed to be the amount of body fat lost. Result: the low-fat diet led to 67% greater loss of body fat.
Important note: this is not a knock on the new, higher-fat formulation of Soylent 1.4. The formula is not intended as a weight-loss diet, it’s intended as a healthy 100% maintenance food. Moreover, the higher fat proportion was intentionally done to improve satiety on this liquid diet - if you’re not satiated, you’re tempted to eat more, even if you’ve had enough calories.
But this should give pause to those who are convinced that cutting carbs is the one and only true way to lose weight. Both groups lost fat in this experiment, because both groups cut calories - and what diet will work best for you depends a lot on how well you can stick to it.