There is no low carb science worth reading. It's misinformation and propaganda. Carbohydrate is in no way, shape or form more fattening than fat. If anything, it is less fattening since carbohydrate must be indirectly converted into fat to be stored whereas dietary fat is stored directly without conversion. Carbohydrate takes some work (and therefore has a thermic effect) where fat largely does not. The only exception for fat are MCT's.
Originally Posted by pcampo
Low carbohydrate lore is shrouded in confounding factors. Low carbohydrate diets in modern America tend to show initial weight loss for two main reasons:
1.) Low fat culture has existed for about 40 years. Over this 40 year period, the food industry has created an absolutely massive market for low fat processed foods. The low carbohydrate culture has only developed over the past decade and the processed food market for low carbers is a tiny fraction of what low fatters have access to. Going on a low carbohydrate diet indirectly removes your ability to consume processed foods whereas a low fat diet tends to increase the availability of processed foods.
2.) The preferred carbohydrate source for Americans is grain. Removing fats from your diet tends to greatly increase grain consumption following an SAD eating plan. Low carbohydrate diets automatically remove grains, beans and refined sugars from your diet. You will automatically increase your consumption of meats, eggs, cheese and vegetables. This means low carbohydrate American diets tend to be much more filling and nutritious than low fat diets. Of course, a diet of real food loaded with vitamins and minerals will yield a better body composition than a diet full of nutritionally bankrupt flours, sugars and thickeners.
That is the only reason low carb "seems" to work. You automatically remove grains, legumes, refined sugars and almost all processed foods. In our culture with the food industry being what it is, low carb dieting tends to be mostly paleo by pure accident. In reality, if a low fat diet was done in the context of real food - lean meats, potatoes, fruit and lower fat dairy products (cottage cheese, 1-2% plain Greek yogurt, reduced fat cheeses without any additives), you'd likely see the same - if not increased - fat burning over a comparable low carbohydrate diet of equal calories. The reason why is prolonged low carbohydrate dieting tends to reduce the metabolic rate by slowing the thyroid and increasing cortisol since cortisol is the primary hormone used to break amino acids down into glucose via gluconeogenesis. Fundamentally, low carbohydrate dieting over prolonged periods of time promotes increased stress hormones and the "plateau effect" versus a moderate or higher carbohydrate approach. Personally, for ideal health, I prefer to drop fat intake for more carbohydrate from fruits, roots and tubers, and with the fat I do get, I prefer to skew it highly saturated and low polyunsaturated - mostly from red meats, coconut, eggs, dairy and my goto treat is chocolate. I avoid liquid oils, nuts and seeds and limit fatty fish.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.