The Keto Diet: A Comprehensive Guide

What is the Keto Diet?

The ketogenic diet (short: Keto diet) is a low-carbohydrate, high-fat way of eating that aims to put the body into a metabolic state called ketosis. In ketosis, the body uses fat instead of glucose as its primary energy source. This way of eating has gained enormous popularity in recent years and is used both for weight loss and to improve overall health.

How does the Keto Diet work?

Normally, the body gets its energy from carbohydrates, which are converted into glucose. On the Keto diet, carbohydrate intake is drastically reduced (below 50 g per day), depleting the body's glycogen stores. As a result, the body begins to convert fat into ketones, which serve as an alternative energy source.

Benefits of the Keto Diet

Weight loss

By reducing carbohydrates and increasing fat consumption, the body becomes more efficient at burning fat.

Stabilized blood sugar

The Keto diet can help reduce blood sugar fluctuations and lower the risk of type 2 diabetes.

Increased mental clarity

Many people report better concentration and mental performance during ketosis.

More energy and less cravings

Due to steady energy supply, hunger is kept under control.

Improved heart health

By reducing bad fats and increasing healthy fats, the cardiovascular system can benefit.

Support for neurological diseases

The Keto diet is used to treat epilepsy and is being researched for diseases like Alzheimer’s and Parkinson’s.

Which foods are allowed?

Allowed foods:

Healthy fats

Avocados, olive oil, coconut oil, nuts, and seeds

Protein sources

Meat, fish, eggs, poultry

Dairy products

Cheese, butter, cream

Low-carb vegetables

Leafy greens, broccoli, cauliflower, asparagus

Healthy snacks

Dark chocolate (min. 85% cocoa), nuts, keto bars

Foods to avoid:

Sugary foods

Candies, sodas, cakes

Starchy foods

Bread, pasta, rice, potatoes

Legumes

Beans, lentils

High-sugar fruits

Bananas, apples, grapes

Recommended supplements

Electrolytes

Since the Keto diet has a diuretic effect, sodium, potassium, and magnesium are essential.

MCT oil

Medium-chain triglycerides (MCT) provide quick energy and promote ketosis.

Exogenous ketones

Support the transition to ketosis and help increase blood ketone levels.

Omega-3 fatty acids

Support heart health and reduce inflammation.

Vitamin D

Essential for bone health and the immune system.

Common side effects and how to avoid them

During the adjustment phase, some side effects may occur, often called the "Keto flu." Typical symptoms include fatigue, headaches, dizziness, and muscle cramps. These can be minimized by:

• Increased fluid intake
• Adequate electrolyte intake
• Gradual reduction of carbohydrates

Is the Keto Diet suitable for everyone?

The Keto diet can be beneficial for many people but is not ideal for everyone. People with existing health issues, especially kidney or liver diseases, should consult a doctor beforehand. Pregnant or breastfeeding women as well as competitive athletes may require an adapted version of the Keto diet.

The Keto diet is an effective way of eating for weight loss, improved mental clarity, and overall health. By carefully selecting the right foods and supplements, it can be successfully and sustainably followed.

Note: This article is for informational purposes only. Before making any dietary changes, you should consult a doctor or nutritionist.