Low-carb diets can be effective for weight loss, mainly because they tend to reduce appetite and total calories, not because carbs are uniquely fattening. They work for some people; the best diet is the balanced one you can sustain.
- Low-carb can work, mostly via appetite and calories.
- Carbs aren't uniquely fattening.
- Adherence matters more than the exact ratio.
- The sustainable diet is the best one.
Why they can work
Cutting carbs often cuts a lot of easy calories (sweets, refined grains, sugary drinks) and raises protein and fat, which are filling. The result is often eating less — the real mechanism, per the deficit.
The honest comparison
Head-to-head, low-carb and balanced diets produce similar long-term results when calories and protein match; adherence is what differs. The Harvard Nutrition Source reflects this.
Who it suits
Some people find low-carb curbs appetite well; others feel better with more carbs for training and mood. Choose what you can sustain, and check with a doctor if you take medication, especially for blood sugar.