Is a Low-Fat, Plant-Based Diet Better Than Keto?

It can be supremely frustrating trying to figure out what type of meal plan works best for you. There are so many fads and trends, all battling against solid advice and reputable research. Finding the right nutritional balance can be overwhelming—fast. It’s enough to make a guy give up and revert to continuously snacking on bags of baby carrots. But a recent study from the National Institutes of Health (NIH) has shed a little more light on this diet dilemma by pitting perennially dueling macros—carbs and fats—against each other. What’s better: keto or a low-fat, plant-based diet?

a group of people sitting at a table with a bowl of salad: Selection of plant-based salads

© Luisa Brimble/Unsplash
Selection of plant-based salads

In the small but controlled four-week study, researchers analyzed 20 diabetes-free adults and found those who ate a low-fat, higher-carb plant-based diet consumed fewer daily calories—550 to 700 fewer—compared to subjects on a low-carb, higher-fat animal-based plan, or a ketogenic diet. And, even though the subjects on the low-fat, high-carb diet consumed less overall, they ended up with higher insulin and blood glucose levels. Possibly a result of three-quarters of their meals containing carbohydrates.

a bowl of food on a plate: Pasta with bolognese

© Provided by Men’s Journal
Pasta with bolognese

10 Carbs Nutritionists Love

If you don’t include them in your diet, you may just want to think twice.

Read article

Gallery: 11 of the best high-protein foods for weight loss (INSIDER)

a close up of a bowl of food with broccoli:  Eating a protein-rich diet can help you reach your weight-loss goals, according to dietitians. Salmon and shrimp can bulk up a meal, and black beans are great for plant-based diets.  Opt for quinoa or whole-grain loaves over white bread, and try adding low-fat dairy to your diet.  Visit Insider's homepage for more stories. Losing weight can be a challenge, but eating the right food can make it more attainable. Registered dietitian Jenn Fillenworth explained that getting high-protein foods in your diet can play a key role in any weight-loss journey. "High-protein foods are great for recovery from exercise and also help to keep you full for longer since protein takes longer to digest than carbohydrates," she said. "This is why a bowl of cereal in the morning sends you on a snack hunt way before lunch, while eggs for breakfast stay with you longer."Read on for some of the high-protein foods dietitians recommend for weight loss. Read the original article on Insider

None of the subjects gained any weight even though all had access to three meals a day, plus snacks, and could eat as much as they wanted. There were also, between the two diets, no differences in hunger, enjoyment of meals, or satiety. And though both groups also lost weight, only the participants on the low-fat diet burned off a good amount of body fat (plus the high-fat subjects didn’t gain any fat).

The study macro breakdown for the plant-based, low-fat diet folks was 10 percent fat and 75 percent carbs, while the animal-based, low-carb people ate 10 percent carbs and 76 percent fat. Each meal included about 14 percent protein. All meals were minimally processed with about the same amounts of veggies.

a bowl of food on a plate: Brussels Sprouts With Miso Caesar and Crushed Croutons

© Provided by Men’s Journal
Brussels Sprouts With Miso Caesar and Crushed Croutons


“Interestingly, our findings suggest benefits to both diets, at least in the short-term. While the low-fat, plant-based diet helps curb appetite, the animal-based, low-carb diet resulted in lower and more steady insulin and glucose levels,” said study lead Kevin Hall, Ph.D., a senior investigator at the NIH.

Restarting Keto

© Provided by Men’s Journal
Restarting Keto

7 Things To Make Getting Started With Or Restarting Keto Easier In 2021

Read article

“Despite eating food with an abundance of high-glycemic carbohydrates that resulted in pronounced swings in blood glucose and insulin, people eating the plant-based, low-fat diet showed a significant reduction in calorie intake and loss of body fat, which challenges the idea that high-carb diets per se lead people to overeat. On the other hand, the animal-based, low-carb diet did not result in weight gain despite being high in fat,” he said.

Though the study doesn’t provide a solid answer to whether or not you should eat carbs over fat or vice versa, it does help show that consuming too many carbs daily can mess with your insulin levels, which over the long term, could lead to pre-diabietes or worse. And that, as has been shown before, eating high levels of fat doesn’t neccssairly lead to weight can or increase in fat stores.

Continue Reading