The keto diet, also known as the ketogenic diet, is a nutritional approach characterized by an extremely low carbohydrate intake and a high fat content. The goal of this diet is to bring the body into the metabolic state of ketosis . In ketosis, the body uses fat as its main energy source and in the process produces so-called ketone bodies , which can be used by both muscles and the brain for energy.
This state is very different from the usual energy supply through glucose, which is why many people see this diet as an interesting option for more conscious nutrition and energy supply.
How does ketosis work?
Under normal circumstances, the body gets its energy primarily from carbohydrates. However, if the intake is drastically reduced - in the case of the keto diet, usually to less than 20 to 50 grams per day - the body first uses up the stored carbohydrates in the form of glycogen. As soon as these reserves are used up, the metabolism begins to use fat reserves to generate energy.
The liver converts fatty acids into ketone bodies , which can replace blood sugar as an energy source. Many users find this state of ketosis to be a stabilizing energy source, as blood sugar fluctuations are reduced.
Allowed foods on the keto diet
The keto diet focuses on foods that are high in fat and moderate in protein, while keeping carbohydrates to a minimum. Typical foods that can be part of a ketogenic diet include:
Healthy fats: olive oil, coconut oil, butter, ghee, avocados
Protein sources: meat, poultry, fish, eggs
Non-starchy vegetables: broccoli, zucchini, spinach, kale
Dairy products: cheese, cream, unsweetened Greek yogurt
Nuts and seeds: almonds, walnuts, chia seeds
Foods that are not allowed on the keto diet
While the keto diet focuses on high-fat, low-carb foods, there are a number of foods that should be strictly avoided as they could take the body out of ketosis. These include all high-carbohydrate products such as bread, rice, pasta, potatoes, oatmeal and other grain products . Sugar and sugary foods such as candy, sodas and fruit juices are also taboo.
Although fruit is considered healthy, it contains a lot of fructose - a form of sugar - and should therefore be strictly limited. Only small amounts of berries are allowed in some cases. Starchy vegetables such as carrots, corn, peas and pumpkin should also be avoided, as these can also quickly increase the carbohydrate content.
Pulses such as lentils, beans and chickpeas are also not included due to their high carbohydrate content. Industrially processed foods and convenience foods with hidden sugar or unhealthy fats should also be avoided in order not to jeopardize the success of the diet.
Potential Benefits of the Keto Diet
Many people choose the keto diet because they expect to gain certain benefits from this diet. There is some evidence that a ketogenic diet may be supportive for certain health goals.
weight regulation
By switching from glucose to fat as their main energy source, some people report improved weight regulation. They also often feel fuller for longer, which can lead to fewer snacks being needed.
Stable energy level and mental clarity
Some users report a stable energy supply throughout the day, without the usual blood sugar fluctuations that can occur with a high-carbohydrate diet. An increased ability to concentrate is also frequently described.
Possible support of blood sugar regulation
Research is being conducted into whether low-carbohydrate diets such as the keto diet could potentially help improve insulin sensitivity. However, this effect is individual and should always be monitored in consultation with a doctor.
Challenges of the Keto Diet
As with any special diet, the keto diet comes with some challenges, especially in the early stages.
The Keto Flu
In the first few days of starting the keto diet, you may experience symptoms such as fatigue, headaches, and dizziness—a condition known as the “keto flu.” These symptoms are temporary and often occur as the body switches from burning sugar to burning fat.
Tip: To help alleviate the keto flu, drink plenty of water and ensure you get enough electrolytes like sodium, potassium and magnesium. A pinch of salt in water or mineral-rich foods can help balance electrolytes.
restrictions in food choices
Because many common foods like bread, rice, and pasta are eliminated on the keto diet, this type of diet requires careful planning, especially if you eat out frequently. However, over time, food choices become easier as there are now many keto-friendly alternatives.
Who is the keto diet suitable for?
The keto diet could be an interesting form of nutrition for people who want to specifically reduce their carbohydrate intake and make their diet more conscious. In particular, people who already have experience with a low-carb diet often find it easier to get started.
However, the keto diet is not suitable for everyone. People with certain illnesses, pregnant women or breastfeeding women should always seek medical advice before changing their diet. Even if you have existing health problems or are using the diet for a long time, it is advisable to have your blood values checked regularly in order to detect possible deficiencies at an early stage.
Practical tips for getting started
Anyone who wants to start the keto diet should prepare well and approach the change slowly. Gradually reducing carbohydrates can help reduce the adaptation symptoms.
Plan your meals in advance and make sure you have a good balance between fats and proteins. Snacks like boiled eggs, cheese or nuts can also help make the transition easier.
Which nutritional supplements can be helpful in the ketogenic diet
A well-planned ketogenic diet can provide many nutrients, but some people still resort to supplements to compensate for possible deficiencies or to make the transition easier. Especially during the first few days of a keto diet, many people report symptoms such as fatigue or headaches, which can be caused by the loss of water and electrolytes.
Electrolytes such as sodium, potassium and magnesium are particularly important during this phase. They can be taken in through mineral-rich foods or supplements to balance the electrolyte balance. Many people also increase their salt intake to reduce possible adaptation symptoms.
Another popular supplement is MCT oil , which is made up of medium-chain fatty acids and can be quickly metabolized by the body. It is often used in keto coffee (“bulletproof coffee”) or as a meal addition to increase fat intake and provide the body with energy.
Taking vitamin D is also often recommended, especially in the winter months when absorption from the sun is limited. Since vitamin D is found in only a few foods, many people rely on dietary supplements.
Because the ketogenic diet reduces the consumption of high-fiber vegetables, some people turn to fiber supplements such as psyllium husk to increase their daily fiber intake. This can help support digestion.
Supplements like collagen and gelatin are also popular because they contain amino acids like glycine and proline. Many use them to enhance their diet, especially in the form of collagen powder, which can easily be mixed into drinks or soups.
Some keto dieters also use exogenous ketones , which can provide the body with additional energy during the transition phase. However, they should be viewed as a supplement and do not replace the natural ketosis achieved through diet.
A high-quality multivitamin supplement is chosen by some people to supplement vitamin and mineral intake, especially when certain food groups such as fruits and grains are severely reduced.
A food diary can also be useful for keeping track of daily nutrient intake and documenting progress.
Conscious nutrition with a focus on fat
The keto diet is an exciting nutritional approach that focuses on fat as the main source of energy. Many people find this diet enriching because it offers the opportunity to make their energy supply more stable and to experience everyday life more consciously.
As with any change in diet, it is important to listen to your body's signals and not ignore possible risks. Good preparation and regular medical check-ups are crucial to making the keto diet safe and successful.
