THERE IS NO DIFFERENCE BETWEEN LCHF AND LFHC DIET (NEW STUDY 2018)

Throughout the time, more ways of eating have developed, each of which has its own characteristics and beliefs on which it is based. Today, we compare low fat high carb (LFHC) and low carb high fat (LCHF) diet.

After 14.06.2017. the International Society of Sports Nutrition published official recommendations based on the latest scientific knowledge where we learned the following things:

1. There is a multitude of diet types and eating styles, whereby numerous subtypes fall under each major dietary archetype.

2. All body composition assessment methods have strengths and limitations.

3. Diets primarily focused on fat loss are driven by a sustained caloric deficit. The higher the baseline body fat level, the more aggressively the caloric deficit may be imposed. Slower rates of weight loss can better preserve lean mass (LM) in leaner subjects.

4. Diets focused primarily on accruing LM are driven by a sustained caloric surplus to facilitate anabolic processes and support increasing resistance-training demands. The composition and magnitude of the surplus, as well as training status of the subjects can influence the nature of the gains.

5. A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition.

6. Increasing dietary protein to levels significantly beyond current recommendations for athletic populations may result in improved body composition. Higher protein intakes (2.3–3.1 g/kg FFM) may be required to maximize muscle retention in lean, resistance-trained subjects under hypocaloric conditions. Emerging research on very high protein intakes (>3 g/kg) has demonstrated that the known thermic, satiating, and LM-preserving effects of dietary protein might be amplified in resistance-training subjects.

7. The collective body of intermittent caloric restriction research demonstrates no significant advantage over daily caloric restriction for improving body composition.

8. The long-term success of a diet depends upon compliance and suppression or circumvention of mitigating factors such as adaptive thermogenesis.

9. There is a paucity of research on women and older populations, as well as a wide range of untapped permutations of feeding frequency and macronutrient distribution at various energetic balances combined with training. Behavioral and lifestyle modification strategies are still poorly researched areas of weight management.
   What have we learned after that?

As this meta-analysis has shown, there are no significant differences between diet types, but it all comes down to the caloric deficit or the energy balance.

It has disturbed those who believed that insulin causes weight gain and this is not an attack to the LCHF diet but it should be understood that no one attacks or beat the LCHF diet, just like any other diet, just confirms that insulin is not responsible for weight loss.

Every diet that has the goal of weight loss is based on caloric deficit.

There is no diference between LHCF and LCHF diet

02/20/2018. a new study has emerged that once again confirms that everything is about energy balance and insulin and genetic factors do not affect weight gain. This study is special in that it lasted for as long as 12 months and was attended by 609 people, and ended up with 481.

The first two months, the LCHF group consumed only 20g of carbohydrates per day, and the LFHC group 20g of fat a day, and after two months they added nutrients to the minimum level they could maintain.

They were not given tasks to count calories but to consume nutritionally rich foods and beverages, and had random assays where they were asked to list what they had been eating for the past 24 hours. Over the course of 12 months, they had 22 meetings with the person who gave them instructions to stick to the plan, meaning they had consultations about twice a month.

The results showed no significant difference in weight loss during the 12 months (LCHF group lost 0.7kg over 12 months, which is an insignificant difference), and insulin and genetic factors have had no effect on the final result of weight loss.

As long as the calorie limit and protein intake are met, there are no significant differences between eating habits that we try to achieve the desired result.

Conclusion

This is just another confirmation that everything comes down to the balance of energy or caloric deficit if we want to lose weight. Will you do it through nutrition with less carbohydrates, less fat or nutrition where you eat only 8 hours a day - your choice.

Everything will work while you are in deficit.