Unlock The Benefits Of A Very Low-Calorie Ketogenic Diet

A popular diet for weight loss and better health is the ketogenic diet, which consists of a high-fat, moderate-protein, and extremely low-carbohydrate diet. With a stricter variation of the ketogenic diet known as a very low-calorie ketogenic diet (VLCKD), a large amount of daily calories are cut out. The metabolic health can be improved and weight reduction can be hastened with this kind of diet. We will examine the advantages and possible drawbacks of a VLCKD in this article, as well as offer some helpful advice on how to adhere to this diet.

What is a very low-calorie ketogenic diet?

A type of ketogenic diet known as a very low-calorie ketogenic diet restricts the daily calorie intake to less than 800 calories on average. To do this, a person must drastically restrict their diet of proteins, carbohydrates, and fats while getting enough vitamins and minerals. The normal daily composition of a VLCKD is 10–20 grammes of carbohydrates, 40–60 grammes of protein, and 60–80 grammes of fat.

Benefits of a very low-calorie ketogenic diet

  • Weight loss: Losing weight is one of a VLCKD’s key advantages. When the body is in a ketosis state, it uses fat as fuel rather than carbohydrates. This has the potential to significantly reduce body weight and body fat. VLCKD can cause rapid weight loss, with some participants losing up to 10% of their body weight in just a few weeks, according to several studies.
  • Improved blood sugar control: Those with type 2 diabetes who have a VLCKD have better blood sugar regulation. The body generates less insulin when it is in the ketosis state, which lowers blood sugar levels. Several studies have demonstrated that a VLCKD can result in considerable enhancements in blood sugar control, including decreased fasting and HbA1c values.
  • Reduced inflammation: Inflammation inside the body might also be decreased with a VLCKD. Heart disease, diabetes, and cancer are among the chronic disorders that have been related to chronic inflammation. A VLCKD may contribute to illness prevention and general health improvement by lowering inflammation.
  • Improved heart health: By lowering triglycerides and raising HDL cholesterol levels, a VLCKD can also benefit heart health. Heart disease is a risk factor for both high triglyceride and low HDL cholesterol levels. A VLCKD can result in considerable improvements in these indicators, according to numerous research.
  • Improved mental clarity: By using a VLCKD, many people claim to have more focus and clarity of thought. This might be because ketones are a better fuel source for the brain than glucose.

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Potential risks of a very low-calorie ketogenic diet

  • Nutrient deficiencies: If a VLCKD is not adequately planned, nutritional shortages may result. It can be challenging to receive all the essential vitamins and minerals because of the extremely restrictive diet. To make sure you’re getting all the nutrients you need, it’s crucial to engage with a qualified dietitian or a healthcare expert.
  • Fatigue and weakness: When adhering to a VLCKD, some individuals may feel weak and exhausted, especially in the initial days. This is due to the body switching from using glucose to utilising ketones as its main fuel source. When the body becomes accustomed to using ketones, this typically goes away in a few days.
  • Increased risk of kidney stones: Some people’s risk of developing kidney stones is increased by a VLCKD. The reason for this is that the diet may cause the body to accumulate too much uric acid, which can result in kidney stones. To lower the chance of kidney stones, it’s critical to maintain hydration and track the pH levels of your urine.
  • Negative impact on athletic performance: A VLCKD may have a negative effect on an athlete’s performance, particularly in high-intensity exercises that need glucose as a fuel source. The reason for this may be because the body is unable to create enough glucose for these activities. Nonetheless, other athletes have claimed that they performed better on a VLCKD, particularly for endurance sports.
  • Difficulty adhering to the diet long-term: Those who are used to eating a high-carbohydrate diet may find it challenging to maintain a VLCKD over the long run. It’s crucial to have a strategy in place for changing to a more sustainable diet once your weight loss objectives have been met.

Practical tips for following a very low-calorie ketogenic die

  • On a VLCKD, make sure you are obtaining all the required nutrients by consulting a medical expert or a certified dietitian.
  • To lower your chance of kidney stones, drink plenty of water and keep an eye on the pH levels in your urine.
  • Include low-carb, nutrient-dense meals like leafy greens, non-starchy veggies, and healthy fats like avocado and olive oil into your diet.
  • Track your food consumption precisely and make sure you are sticking to your calorie and macronutrient targets by using a food scale and measuring glasses.
  • Plan your meals in advance to make sure you are getting all the nutrients you require and to stop yourself from reaching for bad foods when you are starving.


A ketogenic diet with relatively little calories can help people lose weight and enhance their metabolic health. To make sure you are getting all the nutrients you need and to monitor your health while on this diet, it is crucial to engage with a healthcare provider or a qualified dietitian. A VLCKD can be a secure and useful tool for reaching your weight reduction and health objectives if it is well planned and prepared.

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  • Can I eat fruit on a very low-calorie ketogenic diet?

Due to its high carbohydrate content, fruit is typically not permitted on a VLCKD. Nonetheless, due to their low carb content, berries in moderation may be permitted.

  • How long can I follow a very low-calorie ketogenic diet?

The purpose of a VLCKD is not to be sustained over time. Most people stick to this diet for a few weeks to a few months to lose weight before switching to a more long-lasting diet.

  • Is a very low-calorie ketogenic diet safe for everyone?

No, not everybody can safely use a VLCKD. This diet is not recommended for people with specific medical issues, such as liver or kidney illness. To ascertain whether a VLCKD is secure for you, it is crucial to consult a medical expert or a registered dietitian.

  • Can I drink alcohol on a very low-calorie ketogenic diet?

Because it is heavy in carbohydrates and can interfere with ketosis, alcohol is typically not permitted on a VLCKD. Nonetheless, tiny amounts of some alcoholic beverages, like vodka or gin, may be permitted with moderation.

  • How quickly can I expect to see results on a very low-calorie ketogenic diet?

Most people start losing weight significantly within a few weeks of a VLCKD. Yet individual characteristics like age, sex, and beginning weight can affect how quickly you lose weight.

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