What is the keto diet?
Definition of the keto diet
The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet. The aim of the keto diet is to bring the body into a metabolic state called ketosis, in which it uses fat as its main source of energy instead of carbohydrates.
How the keto diet works
In the keto diet, carbohydrate intake is greatly reduced, usually to less than 50 grams per day. At the same time, fat consumption is increased. This forces the body to use fat as an energy source. In the liver, the fat is converted into so-called ketone bodies, which are then used by the body and brain as energy.
Benefits of the keto diet
The keto diet can have some health benefits. Studies have shown that it can help with weight loss, stabilise blood sugar levels and reduce the risk of certain diseases such as type 2 diabetes, heart disease and some cancers. In addition, many people report more energy and improved mental clarity.
Foods in the keto diet
Recommended foods
Foods with a high fat and low carbohydrate content should mainly be consumed on the keto diet. These include:
- Fatty meats such as beef, pork, lamb and wild fowl
- Fatty fish such as salmon, tuna and mackerel
- Eggs
- Cheese, butter and cream
- Healthy oils such as olive oil, coconut oil and avocado oil
- Avocados
- Nuts and seeds
- Low-carb vegetables such as leafy greens, tomatoes, onions and peppers
Foods that should be avoided
When following the keto diet, carbohydrate-rich foods should be severely restricted or avoided altogether. These include:
- Sugar and confectionery
- Cereals and grain products such as bread, pasta, rice and muesli
- Fruit (with the exception of berries in small quantities)
- Pulses such as beans, lentils and peas
- Root and tuber vegetables such as potatoes, sweet potatoes and carrots
- Alcohol
- Sugary drinks
Example nutrition plan for the keto diet
A typical daily plan for the keto diet could look like this:
- Breakfast: scrambled eggs with spinach and avocado
- Lunch: Salmon with butter sauce and broccoli
- Snack: a handful of nuts
- Dinner: steak with salad and olive oil dressing
How to start the keto diet?
Preparation
Before you start the keto diet, it's important to prepare well. This includes:
- Inform yourself in detail about the diet
- Talk to your doctor to make sure, that the diet is suitable for you
- Plan your meals in advance
- Discard all non-keto-friendly foods
- Get keto-friendly foods
Adapting to the keto diet
In the first days and weeks of the keto diet, you may experience adjustment difficulties, often referred to as "keto flu". Symptoms can include tiredness, headaches, constipation and muscle cramps. These symptoms usually disappear after a few days once the body has become accustomed to ketosis.
Long-term implementation
The keto diet is not a diet that you only follow for a few weeks. To enjoy the benefits in the long term, it should be seen as a permanent dietary change. It is important to stick to the diet plan, drink enough, exercise regularly and listen to your body.
Possible risks and side effects
Nutrient deficiencies
As many food groups are restricted on the keto diet, there is a risk of nutrient deficiencies. It is important to ensure an adequate intake of fibre, vitamins and minerals. Supplements can help to fill any gaps.
Elevated cholesterol
In some people, the high-fat diet can lead to an increase in LDL cholesterol, which can increase the risk of heart disease. Regular blood tests and choosing healthy sources of fat are important.
Digestive problems
Suddenly switching to a diet very high in fat and low in fibre can lead to constipation. Drinking enough and taking fibre supplements can help.
Who is the keto diet suitable for
Overweight and obese people
The keto diet can be very effective for losing weight, especially for people who are very overweight or obese. The lowering of insulin levels and the appetite suppressant effect of ketosis can help to reduce calorie intake and burn fat.
People with type 2 diabetes
Studies have shown that the keto diet can improve blood sugar levels and insulin resistance, which can be particularly beneficial for people with type 2 diabetes. However, the diet should only be followed under medical supervision.
Athletes
Some athletes use the keto diet to improve their performance, especially in endurance sports. Adapting to burning fat can improve endurance performance and reduce reliance on carbohydrates during exercise.
Conclusion
The keto diet is a low-carb, high-fat diet that encourages the body to use fat as its main source of energy. It can help with weight loss, improve blood sugar levels and reduce the risk of certain diseases. However, it also harbours risks such as nutrient deficiencies and digestive problems. The keto diet is not suitable for everyone and should only be started after consulting a doctor. However, with proper planning and implementation, the keto diet can be an effective tool for a healthier diet and lifestyle.
Frequently asked questions
What can you eat on the keto diet?
On the keto diet, you should mainly eat high-fat foods such as fatty meat, fish, eggs, cheese, nuts, seeds, avocados and healthy oils. Low-carb vegetables such as leafy greens, broccoli, cauliflower, courgettes and cucumbers are also allowed. The focus is on healthy fats and proteins with a very low carbohydrate intake.
What should you not eat on a keto diet?
During the keto diet, you should strictly avoid carbohydrate-rich foods such as sugar, cereal products (bread, pasta, rice), starchy vegetables (potatoes, corn, peas), most types of fruit and sugary drinks. Pulses and processed foods with added sugar are also taboo. Alcoholic drinks should also be severely restricted.
How do I get started with keto?
To start the keto diet, gradually reduce your carbohydrate intake to under 50g per day while increasing your intake of healthy fats and proteins. Plan your meals in advance, get rid of non-keto foods and stock up on keto-friendly foods. Be patient with yourself as the transition can be challenging at first.
