Verylowcarb

Very low carbohydrate, often referred to as a very-low-carbohydrate diet, is a dietary pattern that restricts carbohydrate intake to a small fraction of daily calories. In practice, this typically means less than 50 grams of carbohydrates per day, and sometimes as low as 20 grams, with fat and protein supplying most of the remaining energy. By limiting carbohydrate, the body shifts toward fat metabolism and, at sufficiently low intakes, can enter a metabolic state called ketosis in which ketone bodies are used for energy.

Common variations include ketogenic, Atkins-style, and other low-carbohydrate plans. Carbohydrate sources are typically restricted from grains, sugars, most fruits, and starchy vegetables; allowed foods include meat, fish, eggs, non-starchy vegetables, nuts, seeds, dairy, and some low-sugar fruits in small amounts. Diets may differ in fat and protein levels while maintaining very low carbohydrate intake.

History and evidence: The ketogenic diet was developed in the early 20th century to treat refractory epilepsy in children. In modern nutrition research, very-low-carbohydrate diets are studied for weight loss, metabolic risk factors, and type 2 diabetes management. Evidence shows that VLC diets can produce greater short-term weight loss than some low-fat diets and may improve glycemic control and triglycerides for some people, but results vary and long-term outcomes are less certain.

Safety and considerations: Potential side effects include headache, fatigue, constipation, and electrolyte disturbances. Dietary fiber, micronutrient adequacy, and food quality are important; there may be adverse changes in LDL cholesterol for some individuals. VLC diets are not recommended for certain groups, such as pregnant or breastfeeding people, individuals with a history of disordered eating, or those with certain kidney or metabolic conditions, unless supervised by a healthcare provider.

Practical aspects: Implementation often involves meal planning, monitoring carbohydrate intake, and ensuring hydration and electrolytes. Typical foods include meat, fish, eggs, leafy greens, cruciferous vegetables, dairy, nuts, seeds, and healthy fats; to limit are grains, sugars, most fruits, tubers, and processed foods.