Evaluating the Impact of Carb Restriction: How Much is Too Much? Recent research suggests that rest

Recent research suggests that restricting carbohydrate intake can enhance fat clearance and burning. The study observed individuals on low-carb diets consuming only 50 grams of carbohydrates daily for two days. According to dietary guidelines, the average intake for a person on a 2,000-calorie diet should be 130 grams of carbs each day. Albert Abayev, RD, a clinical dietitian at the Cedars-Sinai Center for Weight Management and Metabolic Health, explained via email to Verywell that consuming only 50 grams of carbs daily is exceptionally low, potentially leading to ketosis—a metabolic state where fat is burned for energy instead of carbohydrates.

While this approach may promote fat utilization, Abayev cautioned against prolonged carb restriction due to the risk of nutrient deficiencies and the difficulty in maintaining such a diet.

Periodic carb reduction, such as once or twice a week, may be easier than consistently lowering overall calorie intake. However, as pointed out by Joanne Bruno, MD, PhD, a board-certified endocrinologist at NYU Langone Health, this study involved a small sample size and brief duration, indicating that further research is necessary to comprehend the long-term benefits of intermittent carb reduction.

For sustainable health and weight management, Bruno emphasized the importance of adhering to a balanced diet comprising diverse foods and macronutrients. Focusing on whole, plant-based, and unprocessed foods can be more practical and inclusive of various cultural diets, making it easier for individuals to maintain over time.