#3: Low Fat vs Low Carb: The Truth No One Is Explaining Properly

Low fat vs low carb is one of the most polarising debates in modern nutrition. For decades the narrative has swung between blaming dietary fat and blaming carbohydrates, leaving women stuck in cycles of restriction, hunger and frustration.In this episode, Serena breaks down what the highest quality long term randomised controlled trials actually show about fat loss, appetite regulation and bloating.Key Topics Covered:The real findings from long term low fat vs low carb researchWhy weight loss differences between the two are often modestHow appetite regulation predicts success more than macro ratiosThe physiology of gastric emptying and why very low fat meals may not keep you fullSatiety hormones including GLP 1, peptide YY and cholecystokininHow refined carbohydrates influence glucose dips and hunger reboundsThe truth about metabolic advantage claimsWhy carbohydrates are not classified as essential in strict biochemical termsHow moderate lower carbohydrate approaches can improve glycaemic stabilityThe early fluid shift that explains rapid “de bloating”How to apply a Mediterranean framework for metabolic stabilityPractical Strategies You Can Implement Today:Protein first sequencing to blunt glucose spikesCreating one intentional lower carbohydrate window dailyThe Mediterranean pause to improve digestion and reduce stress driven bloating.This episode is designed for women who want to slim down, reduce bloating and stabilise their appetite without extreme dieting.Instead of chasing trends or restrictive dieting, Serena explains how to focus on protein adequacy, plant diversity, unsaturated fats and carbohydrate quality in a way that supports long term metabolic health.If you found this episode helpful, make sure you subscribe to Wellness with Serena, leave a review and share it with a friend who needs clarity in the world of nutrition.For more Mediterranean inspired, evidence based education, follow Serena on Instagram.