How does the keto diet work? To achieve ketosis, you can only consume a maximum of 30 grams of carbohydrates per day, which corresponds to about 40 grams of pasta. The recommendation of the German Nutrition Society (DGE) for daily carbohydrate intake as part of a balanced diet is well over 200 grams for an adult – with a daily calorie intake of around 2000 calories. The ketogenic diet is very low in carbohydrates.
For this, a lot of protein in the form of meat and eggs is eaten to prevent muscle breakdown. The fat intake is also drastically increased in order to signal to the body that it is constantly being replenished, so it does not have to store the fat.
A ratio of the energy sources of
- 70 to 80 percent fat
- 20 to 25 percent protein
- maximum 5 percent carbohydrates
There is also a moderate keto diet variant, in which 70 percent of energy comes from fat, 10 percent from protein and 20 percent from carbohydrates. Here, 60 percent of the fat comes from medium-chain fatty acids (MCTs), which are said to create more ketone bodies per unit. They are found in palm and coconut fat, for example.
Ketogenic Diet: These foods are allowed
A ketogenic diet focuses primarily on vegetables and high-fat foods. It is important that you mainly consume the polyunsaturated fatty acids, which are found in fish, avocados or nuts, for example. Also make sure that you cook primarily with fresh, unprocessed and high-quality foods.
The foods you can eat on a keto diet include:
meat and sausage
Both red and white meat are allowed. In addition, processed products such as ham or Viennese are no problem. The only restriction: Sausage must not contain any added sugar or starch.
However, when following a ketogenic diet, keep in mind that too much meat is unhealthy. This is especially true for processed products. The German Society for Nutrition advises adults not to eat more than 300 to 600 grams of meat and sausages per week.
fish and seafood
Oily fish such as salmon, trout, tuna and mackerel are particularly suitable for a keto diet. Anchovies, cod or herring are also allowed.
You are also welcome to access seafood. They usually contain no or only a few carbohydrates, but valuable nutrients. The menu may therefore include:
- shrimp
- lobster
- Octopus
- crayfish
- shrimp
- scallops
- caviar
vegetables
Green vegetables and collards are the focus of a ketogenic diet. These include spinach, broccoli, cabbage, cauliflower, and kale. But that’s not all: Aubergine, mushrooms and zucchini are also allowed. You can also eat tomatoes, onions and peppers.
Be sure to avoid starchy vegetables. These include root vegetables like parsnips, carrots, and potatoes.
fruit
Fruit choices are severely limited on a keto diet. Only berries and the stone fruit varieties avocado and olives are allowed.
dairy products and eggs
When it comes to cheese, you can access unprocessed varieties such as cheddar, blue cheese or mozzarella. Parmesan, cottage cheese, Gouda, Brie, ricotta or mascarpone are also allowed. However, reduced-fat and light products are not suitable for a keto diet.
The following applies to other dairy products such as cream, butter, yoghurt or quark: choose types with a high fat content.
Eggs are also allowed on a keto diet. They contain only a small amount of carbohydrates and a lot of protein.
nuts and seeds
Nuts and seeds are an important source of energy for the body on a ketogenic diet. An important requirement is that they are natural. Get access to:
- almonds
- cashew nuts
- walnuts
- pecans
- pistachios
- linseed
- Chia seeds
- pine nuts
- sunflower seeds
- pumpkin seeds
Healthy oils and fats
Medium-chain fats are particularly important in a ketogenic diet. Your advantage: They are converted directly by the body into ketone bodies and completely metabolized. Therefore use
- native olive oil
- avocado oil
- walnut oil
- coconut oil
- Palm oil
- cocoa butter
- nut butter
beverages
As for drinks, anything that doesn’t contain sugar is allowed. Specifically: water, unsweetened teas and coffee. Detox water with fruit or vegetable additives and unsweetened plant-based milk are also possible.
spices and sweeteners
The following applies to spices: If they are pure and unprocessed, there is nothing to be said against them. Refine your dishes with, among other things
- Salt
- pepper
- chili
- basil
- oregano
- Parsely
- Ginger
- dill
- rosemary
- coriander
- Cinammon
- nutmeg
- cloves
For sweeteners, erythritol, stevia and xilit are allowed. But be careful: only use small amounts.
