Low Carb vs. Low Fat: Which Is Better For Fat Loss?

For as long as we can remember, diet trends have fought with each other for our business, and things are not slowing down. It seems that every single week there is a new trend or a new diet that is promising all the benefits of the previous diet and more.

Although different trends are arising left and right, two diets have stood the test of time and continue recurring in different forms. Those two diets are low-carb and low-fat. Whether it’s Atkins, Keto, Mediterranean, or Paleo, some form of low-carb or low-fat arises promising to help you lose fat.

If several diets are built from one of these two concepts, it’s worth figuring out why and whether or not these protocols actually work for fat loss.

Let’s dive in.

HOW DOES FAT LOSS WORK?

Understanding the basics of fat loss will allow you to make concrete decisions on what is best for your fat loss journey. Fat loss is made out to be a very complicated process, but it really isn’t. In fact, it’s quite simple.

Have you ever heard someone say “calories in, calories out”? If so, you understand the main principle behind fat loss. Congratulations. Our bodies need fuel to operate, and calories are our form of fuel. When we burn more fuel (calories) in the day than we consume, we lose weight. When we burn fewer fuel in the day than we consume, we gain weight. Keep in mind that losing weight can be different than losing fat. You want to make sure you’re performing a weight training routine while losing fat in order to keep your muscle and have a majority of the weight you lose coming from body fat. Anyway, in order to lose weight (most of which is body fat) you need to be using more energy in the day than you consume. Question is, what can you do to burn more calories in the day than you consume?

HOW TO BE IN A CALORIC DEFICIT

A caloric deficit is a fancy yet way of saying that you’re burning more than you consume in a day. There are a couple of ways you can make this happen. You can either eat less food, perform more activity, or do a combination of both. Note that I am not a supporter of eating less and moving more over and over to lose fat. More is not always better. Regardless, either eating fewer calories, moving more, or a combination of both is required to be in a caloric deficit.

Since this article is about low-carb and low-fat protocols for fat loss, we will stay in our lane and focus on eating less to get into a caloric deficit.

Carbohydrates and fats are two of three major macronutrients. The other is protein. Macronutrients contain the calories that we burn and consume in the day. Carbohydrates and protein contain 4 kcal (calories) per gram, and fat contains 9 kcal per gram. If you passed basic math in elementary school, you’ve hopefully come to the conclusion that if you reduce carbohydrates, you reduce calories. If you reduce fat, you reduce calories.

I know. Super complicated stuff.

But this conclusion begs the question that we’ve been getting to: Which one is better for fat loss?

Before we get into that, though, I want to note a couple more things. Remember that calories in and calories out is what determines fat loss. Also remember that both carbohydrates and fats contain calories. In regards to fat loss, there is nothing innately wrong with carbohydrates, and there is nothing innately wrong with fats. If you reduce calories from carbohydrates to put yourself in a caloric deficit, you will lose fat. If you reduce calories from fat to put yourself in a caloric deficit, you will lose fat. In addition, it is never good to completely cut out a food group in order to lose body fat. As you read, don’t think about going low-carb or low-fat. Think more in terms of LOWER carb and LOWER fat. So the real question is, which one is best not just to lose fat, but best to help you stay consistent in a caloric deficit as well.

STAYING IN A CONSISTENT DEFICIT WITHOUT STRUGGLE

Calories in and calories out is simple, but the way carbohydrates and fats affect our body isn’t quite as simple. Each nutrient affects our digestion, energy, blood sugar, and satiety in a different way. Many of these factors make it easier or harder to stay in a caloric deficit.

This is why, when it comes down to the nitty gritty, I recommend that people go lower carb.

Although carbohydrates contain fewer calories per gram, going lower carb is often a better option for fat loss when compared to lower fat.

One of the big things that hurts us while trying to stay in a consistent caloric deficit are cravings. Cravings are often hard to beat, especially when we are under physical and emotional stress. When we consume carbohydrates, our blood sugar rises, potentially causing cravings. Consuming a diet that is lower in carbohydrates can keep these cravings at bay. The fewer cravings you have, the lower the chance that you consume too much food, taking you into a caloric surplus instead of a caloric deficit. Note that this does not mean carbohydrates should be avoided. Your diet should still consist of healthy, easily digestible carbohydrates to fuel your workout and to optimize your recovery post workout. After all, you can’t just focus on food to lose fat. You need to be weight training while focusing on your strength to promote a healthy metabolism. Carbohydrates play a major role in that.

Not only will a diet lower in carbohydrates keep cravings at bay, but it will also allow room for plenty of healthy fats.

Healthy fats are very satiating. This means that they keep us feeling full much more than carbohydrates do. This is a reason I never recommend cutting down fat to get into a caloric deficit. Healthy fats are also essential for optimal hormone function. A lot of individuals that hire me to help them reach a goal have cut down on fats too hard, all while working out too much and getting far too little sleep. This is a recipe for a hormonal disaster. And even if your deficit has worked before, it may not work well when your hormones are all out of wack. Another reason to keep fats higher while you’re in a deficit.

I must add, though, that the above information isn’t that powerful unless you are weight lifting, and getting plenty of protein in each day. The main force behind our metabolism is our lean muscle tissue. If you are working and fueling to promote more lean muscle tissue, fat loss is far easier. Not only does protein facilitate lean muscle tissue improvement, but it is also important when it comes to satiety and its thermogenic effect. Like fat, protein keeps us satiated and far away from cravings. Like fiber, it also requires more calories burned in order to digest it. Those calories, although not many, can make a difference. You should aim for .8-1g of protein per pound of body weight each day while performing a weight training routine.

THE TAKEAWAY

Staying in a caloric deficit is the key to fat loss. Carbohydrates and fats have calories, so reducing one, the other, or a little bit of both will contribute to a reduction in calories. Remember, it is not about completely cutting carbs or fats out, bur rather cutting enough calories out of your diet to put yourself into a caloric deficit. I recommend slowly reducing your carbohydrate intake while keeping fats relatively high in order to stay full and promote healthy hormone function. Keep some carbs in your diet, though. You’ll need them for your workouts and recovery.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

How To Enjoy Your Workouts Again

Many of us would say that going to the gym can be difficult at times. Waking up and getting a workout in before work can be tough. Taking a right on the way home to get a workout in instead of plopping it on the couch to watch Netflix can be tough.

I disagree.

Going to the gym and eating well isn’t difficult. Doing those things on a consistent basis, day after day until it becomes a habit is where the real challenge lies. In health and fitness, consistency is key. Consistency is what separates the winners from the losers. If you’re unable to be consistent, it shows. If you’re the master of consistency, it shows.

Anyway, there are a few different things that get in the way of consistency, one one of which is boredom. Whether you’ve been training for 20 years or 2, you’ve most likely hit a point in your life where you were no longer excited, motivated, or even slightly moved to go to the gym. That’s not a good place to be.

Having excitement for your workouts and looking forward to what you will do is one of the best things you can have in place for your success. If you are genuinely looking forward to your time in the gym, the chances that you will bail are far lower.

So, what can you do to make your workouts more enjoyable?

Tip #1: Change Your Goal

One of the biggest reasons we go to the gym and eat well is because we want to change the way we look. We want to improve our appearance. There is nothing wrong with that whatsoever, but if you stop and think about it, it doesn’t really end. You’ll spend your time losing 10 pounds. Then you’ll want to lose 10 more pounds. Then you’ll want to gain 5 pounds of muscle. On and on and on, you’ll find yourself changing the same kind of goal your entire life. This will most certainly lead to boredom.

One of the best things you can do in order to enjoy your workouts is change your goal. Find a goal that has to do more with movement or performance. Set out to increase your strength in your bench press, squat, and deadlift. Train to make your back stronger so you can do 10 pull-ups by the end of the year. When you place your goal on movement or performance, the exercises you will do in your workouts will feel more like practice that directly translates to your goal, rather than something you have to do in order to look better.

In fact, you will most likely reach aesthetic feats when you focus on your movement and performance. Getting stronger in your squat will translate to better looking legs. Improving your pull-ups will translate to a more defined back. It’s a win win, and you don’t fall into the trap of dreading your workouts.

Tip #2: Move in Different Planes

There are several different planes that our bodies can move in.

The sagittal plan divides our body into left and right halves. The movements in this plane are up and down movements.

The frontal plane cuts our body in half, front to back. The movements in this plan are side to side.

The horizontal or transverse plane splits our body in half, top and bottom. Movements in this plane include rotational movements.

Most of us spend our time in the sagittal plane moving our limbs and body up and down. We do curls, squats, lunges, rows, and other movements that keep us moving in one direction. Staying in this plane keeps us limited to certain movements that are very similar. This also keeps us closed off to a seemingly limitless world of movement and exercise.

Just because one movement usually happens in the sagittal plane doesn’t mean it you have to get rid of it to enjoy your workout again. You can still get the same benefit of some movements while incorporating them through different planes. Let’s say you keep lunges in your routine because they are helping you create strength on individual legs and aiding your balance, but you are sick of the same thing over and over again. You can take that lunge that would normally happen in the sagittal plane and bring it to the frontal plane by stepping to the side.

There are tons of different movements you can incorporate to get the same results you’re after. Don’t limit yourself. Have fun.

Tip #3: Be a Kid Again

I strongly believe that one of the reasons we tend to lose enjoyment in our workouts and in life is because the older we get, the less we play. Feeding your inner child through play is essential for your workouts as well as your spirit.

Why do you think Crossfit got so popular even in older generations? It’s because they play! They celebrate movement, and they do it well. They move in many different ways. The lift, they run, they jump, they hop, they row, they nearly do it all! Sometimes, you literally need to treat the gym like your adult jungle gym.

Go do some plyometrics. Jump on boxes. Do some agility work. See how fast you can move your feed through those cones or ladders! Jump rope and practice jumping on one foot, and then alternate. Make your movement an art.

Now, don’t go doing these things without a strong foundation of strength and stability. Although it’s important to play, It’s important to keep from injury as well.

The Takeaways

Regardless of where you’e at in life, there is plenty you can be doing to enjoy your workouts. The main takeaway is this: celebrate exercise by improving your movement and strength while incorporating different movements that allow you to play just like a kid would.

About the Author

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

The Secret To Success In Your Health and Fitness Journey

One of the many blessings that I have been given during my personal training career is the opportunity to meet and train hundreds of people in all walks of life. I truly believe that there is something I can learn from every human being on the face of this earth, and I’ve been lucky enough to experience that truth through the people I train.

My clients have come from all walks of life; young, old, wise, moms, dads, husbands, wives, all of which are extremely successful in at least one aspect of their life. When I train people like this, I try to remain as observant and open as I can in order to take note of what makes them so successful. In doing that, I’ve come to realize that the reason they are successful in their home life or career life is the same exact reason they have success in their health and fitness. This secret that they all share in common is what I am here to discuss today.

THE SECRET

As I said, all of these successful individuals share something in common, and they use it to create success in their health, career, family life, relationships, and more.

Before I go any further, let me be clear. This secret isn’t going to give you the answer to all of your problems. You’re not going to read this article and as a result find immediate success. The secret discussed in this short article only works when it is applied. So, I encourage you to pay attention. Reflect on the words you’re reading and take note of what that means for you in your life. This secret is not an answer to all of the holes in your life. However, the two-part secret will nudge you in the right direction, as log as you are willing to be nudged.

Onward.

Regardless of anything you do in life, there is a process that takes place. There is a plan, an order of operations so to speak. When you eat cereal, you don’t just get to enjoy eating the cereal without going step-by-step through the process. You pick your bowl, you pick your cereal, you pour your cereal, you pour the milk on top (if you put milk in first you’re a freaking weirdo), you get your spoon, and THEN you enjoy all the goodness cereal has to offer.

If you dig deep, you’ll discover that there are two elements to the process of eating cereal that allow it to come to fruition. These two elements make up the secret that most successful people share.

Part 1: Trust

Back to the cereal. Before you execute the steps required to make a great bowl of cereal, you have trust that it’s going to work. You trust that after each step, you’ll be able to really enjoy that cereal. The same goes with your health and fitness. You must trust the process.

Trusting the process isn’t as abstract or generic as it sounds. It’s pretty simple, really. Trusting the process along your health and fitness journey means you are trusting that the food you are eating and the training plan you’re following will get you to your end goal if you adhere to them consistently. But before you can have trust, you need to have a certain level of understanding.

The more you know someone, the more you can trust them depending on their character. The more you understand about your training and nutrition plan, the more you can trust them. Whether you hired a trainer or cooked up a plan on your own, you need to understand why you are doing it. If there are any elements of your process that you do not understand, find the answer. If you don’t know why you need to eat so much protein in a day, ask. If you don’t know why you’re lifting 4-6 reps instead of 12-15, find out why.

Once you understand why each part of your process is helping you get closer and closer to your goal, you’ll be able to place an immense amount of trust and confidence in your plan. The confidence and trust you will have will keep you from wavering. It will keep you from quitting. It will keep you from slipping. It will keep you determined and ready.

Every single one of my clients that have found success in their lives get this. They understand it and they implement it to the fullest. They develop a plan that they understand and believe in. With that belief, they place their trust in it and enjoy their daily walk towards success.

Part 2: Enjoy It

I have never had one single client that reached their goal without enjoying a part of the process along the way. Think about it, have you met someone that is extremely successful that hated every single minute of every single thing they were doing to get there? I don’t.

A key part of this secret is enjoying the process.

Trust and belief can get you a long way. In fact, you can certainly reach your goals with trust, belief, and determination. But think about this for a second: how much easier is it to do something that you want to do, versus something that you have to do?

When you get home from a long day of work, it’s way easier to watch Netflix instead of getting ahead on emails because you want to watch Netflix. Imagine if what you wanted to do is also what you had to do in order to achieve your health and fitness goals?

I’m not saying that you need to enjoy every single part of the process in order to reach your goals. That’s not at all what I’m saying. What I am saying, however, is that it is extremely important to find at least one part of the process that your thoroughly enjoy. If you enjoy cooking, find some fun and exciting recipes to try out that will help you eat the right foods. If you enjoy lifting weights, program some of your favorite lifts into your routine. For me, I thoroughly enjoying lifting super heavy. Although I am prioritizing slightly higher rep ranges for my goals, I’m still doing heavy squats and deadlifts here and there. Whatever it is, find a way to incorporate something you love into your process. You’ll see you will, determination, and consistency increase tremendously.

THE TAKEAWAYS

The first step of finding success and reaching your health and fitness is goals if fully believing and trusting in the process/plan you have created for yourself. If you don’t know why you’re doing something, find out.

The second part is very important, and that is finding at least one part of the process that you thoroughly enjoy. Whether it’s preparing healthy meals or lifting heavy weights, you must do something you love that will also get you to your goals on a consistent basis.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.