The ketogenic diet , or keto diet for short, is based on a simple principle: by drastically avoiding carbohydrates, the body is forced to use fat as its primary energy source. This state is called ketosis , in which so-called ketone bodies are formed in the liver from fatty acids.
But to stay in ketosis, you have to choose your food carefully. Which foods are suitable for the ketogenic diet? Which should you avoid? And what does a typical keto meal look like? This guide explains in detail what is important.
Allowed foods in the keto diet: What you can eat
Healthy fats – the basis of the keto diet
Fat is the main component of the ketogenic diet and should make up about 70 to 80% of your daily calorie intake. The quality of the fats is crucial, as not all fat sources are equally healthy.
The best sources of fat include:
• Olive oil and avocado oil: Rich in monounsaturated fatty acids and ideal for salads or to refine dishes.
• Coconut oil and MCT oil: Contain medium-chain fatty acids that are converted particularly quickly into ketone bodies and can therefore promote ketosis.
• Butter and ghee: Provides saturated fatty acids and is versatile in the kitchen.
• Avocados: In addition to healthy fats, they also contain fiber and few carbohydrates.
• Animal fats: Lard, tallow and bone marrow provide valuable energy and provide variety when cooking.
Protein Sources in the Keto Diet
Although fat plays the main role, protein is an important part of the keto diet. It is consumed in moderate amounts, as too much protein can interrupt ketosis through gluconeogenesis (conversion of protein into glucose). The recommended amount is 1 to 1.5 grams of protein per kilogram of body weight.
Suitable protein sources are:
Meat: Prefer fatty meats such as beef, pork, lamb and poultry. Offal such as liver or heart in particular also provide important micronutrients.
Fish and seafood: Particularly fatty varieties such as salmon, mackerel, herring and sardines are ideal sources of protein and omega-3.
Eggs: A versatile food that provides both high-quality protein and healthy fats.
Low-carbohydrate vegetables – for vitamins and fiber
Vegetables play an important role in the ketogenic diet because they provide vitamins, minerals, and fiber. However, you should avoid high-carb root vegetables like potatoes and sweet potatoes and focus on vegetables that grow above ground.
Suitable vegetables for the keto diet:
Leafy vegetables such as spinach , kale and lettuce
Brassica vegetables such as broccoli , cauliflower and Brussels sprouts
Zucchini, eggplant and peppers (in moderation)
mushrooms, cucumbers and celery
Dairy products – fat and taste in one
Dairy products are allowed on the keto diet, but attention should be paid to their carbohydrate content. Products with a high fat content are ideal, while low-fat versions should be avoided.
Suitable dairy products:
• Cheese: Hard and aged varieties such as cheddar, gouda, parmesan and brie.
• Cream: Especially whipped cream and crème fraîche with a high fat content.
• Butter and ghee: Pure sources of fat without carbohydrates.
• Unsweetened Greek yogurt: Allowed in small amounts.
Prohibited foods: What to avoid on the keto diet
In order for the body to remain in ketosis, foods high in carbohydrates must be strictly avoided. Carbohydrates increase blood sugar levels and cause the body to use glucose instead of fat as an energy source.
Foods to avoid:
Sugary products: sweets, soft drinks, cakes and ice cream.
Grains and starchy foods: bread, pasta, rice, potatoes and oatmeal.
Fruits: Most fruits contain too many natural sugars. The exception is berries such as raspberries and blackberries, which can be consumed in small quantities.
Starchy vegetables: potatoes, corn, peas and pumpkin.
Supplements that can be helpful in the keto diet
Since the keto diet excludes many food groups, certain supplements may be useful to ensure adequate nutrient supply:
Electrolytes: Especially in the first few days of ketosis, the body loses a lot of electrolytes due to water loss. Salt, magnesium and potassium can help reduce symptoms such as fatigue and headaches.
MCT oil: Supports ketone production and provides quick energy.
Vitamin D: Since it is often not absorbed enough through food during the winter months, supplementation can be useful.
Fiber: Since many fiber-rich foods such as whole grains and legumes are excluded, psyllium husks or flaxseed can aid digestion.
Typical keto meals for everyday life
A ketogenic diet can be varied. Here is an example of a typical day:
Breakfast: Scrambled eggs with avocado and fried bacon
Lunch: Grilled chicken with zucchini and broccoli
Dinner: Salmon fillet with cauliflower puree and a salad of spinach and cucumber
Snack: A handful of macadamia nuts or a hard-boiled egg
Enjoy consciously and stay in ketosis
The keto diet requires careful food choices, but it offers many options for preparing healthy and tasty meals. Healthy fats, high-quality protein sources and low-carb vegetables form the basis of this diet.
With the right preparation and a targeted selection of nutritional supplements, you can make it easier to start the keto diet and stay in ketosis in the long term. It is important to observe your own body and adjust your diet accordingly.
