I will try to keep this short and simple. It is a question that is asked all the time.
In short. When total calories and protein are matched between two groups, weight loss is near the exact same. The initial weight loss that occurs within the first few weeks of low carb is water weight. But once that occurs fat loss is near the same.
Take a look at the picture provided. Protein and calories are the same. Carbs and fats are different. Both will end up with the same result for weight loss.
The benefit for high fat is it can make you feel less hungry. The benefit for high carb is you eat more tasty foods and exercise is often superior.
Both are a personal preference which is better. If you have a medical issue then that can matter which is better.
Science below.
Alan Aragon macro ratio's http://alanaragon.com/carbs-fat-friends-after-all.html stole this from Alan Aragons article carbs and fats friends after all? A relatively recent trial examined the effects of 3 diets consisting of roughly 1400 kcals each for 8 weeks, followed by 4 weeks of maintenance [3]. The diets had the following macronutrient proportions: a) very low fat (70% carb, 10% fat, 20% protein), b) high unsaturated fat (50% carb, 30% fat, 20% protein), and c) very low carb (4% carb, 61% fat, 35% protein). Since none of the groups were told to separate their fat and carb intake, the high unsaturated fat group should have lost the least amount of fat because of all that dreadful mixing, right? On the contrary, no significant differences were seen in total weight loss, or loss of bodyfat percent. And here’s the kicker: this lack of difference in bodyfat reduction was seen despite the distinctly different effects each diet had on fasting insulin levels.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1368980/
http://jama.jamanetwork.com/article.aspx?articleid=1900510 http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0100652 http://www.sciencedirect.com/science/article/pii/S1550413115003502 http://www.ncbi.nlm.nih.gov/pubmed/22935440 http://www.ncbi.nlm.nih.gov/pubmed/16685046 http://www.ncbi.nlm.nih.gov/pubmed/23035144 http://www.ncbi.nlm.nih.gov/pubmed/25182101 http://forum.bodybuilding.com/showthread.php?t=169594553 http://jama.jamanetwork.com/article.aspx?articleid=1900489 http://www.ncbi.nlm.nih.gov/pubmed/24675714 http://www.bodybuilding.com/fun/the-science-of-sugar-and-fat-loss.html http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1368980/ https://www.ncbi.nlm.nih.gov/pubmed/28074888 https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-55
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