META-ANALYSIS of 14 studies: “…study findings confirmed that ketogenic diets were more effective in improving metabolic parameters associated with glycemic, weight, and lipid controls in patients with overweight or obesity, especially those with preexisting diabetes, as compared to low-fat diets.”
(pubmed.ncbi.nlm.nih.gov)
🧘Mental/Physical Health 🏋🏼♂️
It's the sugars and carbs that will harm you (plus the transfats). I agree with u/Sadness here, low fat is a scam! Sugar free is as a scam as those sugar substitutes make things worse.
When reading the food labels check the amount of sugars. Remember 5 gram sugar = 1 teaspoon of free sugar! For cereal for example get the ones with the lowest sugars, or with a balanced fiber and sugar ratio (1:1 or more fiber).
Fats are needed
As an aside one of the ancient Chinese generals complained that the Mongols had better soldiers because they ate meat, were stronger, and could go on a campaign not eating much for longer, whereas the Chinese soldiers subsisted on rice and were at a physical disadvantage. (The Mongols eventually took over the throne and became the Yuan dynasty.)