verylowcarbohydrate

Very-low-carbohydrate dieting refers to dietary patterns that restrict carbohydrate intake to a very small amount, typically less than 50 grams per day and often around 20–30 grams. Some definitions target as little as 5–10% of daily calories from carbohydrates. This approach often aims to enter a state of ketosis, in which the body uses ketone bodies derived from fat for energy. It overlaps with ketogenic diets and other low-carbohydrate regimens but emphasizes a very low carbohydrate level.

Meals typically center on fats and proteins, with non-starchy vegetables, nuts, and seeds. Foods avoided or limited include grains, most fruits, starchy vegetables, legumes, and sweets. Proponents contend that reducing carbohydrate intake can curb appetite, lower glucose and insulin levels, and promote weight loss. Individual responses vary, and variations exist that cycle or target specific carbohydrate timing.

Evidence on outcomes shows that very-low-carbohydrate diets can produce substantial short-term weight loss and may improve glycemic control in some people with type 2 diabetes. Effects on lipids and long-term health are mixed across studies, and results on sustainability and adherence vary. Potential drawbacks include nutrient deficiencies if the diet is not well planned, constipation, and, in some individuals, adverse changes in cholesterol or kidney function. The approach may not be suitable for everyone, including certain medical conditions, pregnant or breastfeeding individuals, or those with a history of disordered eating. Medical supervision is advisable for people with chronic diseases or those considering long-term adherence.