Part of the weight loss from low carb diets come from depleted glycogen and dehydration. That is not the same thing as fat loss. Also, low carb mostly "works" because restricting a major food group decreases palatability and you have to work harder to keep calories up. The research shows that protein and calorie matched diets of low carb vs high carb makes no difference for weight loss.
Basically, any restrictive diet "works" by indirectly reducing calories. That is why you don't see many fat low carbers or vegans despite wildly different macro compositions.
However low carb has a dark side which is that it increases stress hormones and cortisol so long term, many people experience elevated cholesterol and inflammation.
Bottom.line is best way to lose fat and maintain lean mass is to eat unprocessed whole foods with at least 15-20% protein calories. And dont do diets. Eat until you are satisfied. If you feel hungry, eat. If you are eating whole foods, you can trust what your body is telling you. And do resistance exercise so excess calories are used to build muscle rather than fat. Sprints and stair climbing are good too but not in excess. Chronic cardio is not so great since it is too stressful on the body. That's why many female runners lose their periods because the body is shutting down nonessential systems.
Basically, any restrictive diet "works" by indirectly reducing calories. That is why you don't see many fat low carbers or vegans despite wildly different macro compositions.
However low carb has a dark side which is that it increases stress hormones and cortisol so long term, many people experience elevated cholesterol and inflammation.
Bottom.line is best way to lose fat and maintain lean mass is to eat unprocessed whole foods with at least 15-20% protein calories. And dont do diets. Eat until you are satisfied. If you feel hungry, eat. If you are eating whole foods, you can trust what your body is telling you. And do resistance exercise so excess calories are used to build muscle rather than fat. Sprints and stair climbing are good too but not in excess. Chronic cardio is not so great since it is too stressful on the body. That's why many female runners lose their periods because the body is shutting down nonessential systems.