Ketogenic Diet

July 22, 2025

What is a ketogenic diet?

A ketogenic diet is a very low-carb, high-fat diet. This leads to a change in the body's energy metabolism. In a classic ketogenic diet, you count on a maximum of 20g of carbohydrates per day. Due to the lack of carbohydrates, the body burns more fat.

Which foods are particularly suitable?

Suitable fruits: Currants, raspberries, strawberries, cranberries, blueberries, blackberries, gooseberries, lemons and limes.

Suitable meats: Beef, turkey, chicken, pork, venison, duck, veal, goat, goose, lamb, mutton, wild boar, offal. Also allowed are salami, ham and Vienna sausage.

Suitable vegetables: Green salads, spinach, broccoli, artichoke, asparagus, cucumber, green bell pepper, bok choy, Brussels sprouts, white cabbage, cauliflower, napa cabbage, kale, celeriac, eggplant, leek, mushrooms and zucchini.

Suitable nuts & seeds: Almonds, hazelnuts, macadamia nuts, pecans, walnuts, pine nuts, pistachios, pumpkin seeds, sesame, sunflower seeds, chia seeds, flax seeds and hemp seeds .

Suitable animal products & delicacies: Fish, eggs and dairy products with low carbohydrate content. Chocolate with 70% cocoa or more, unsweetened cocoa powder is also allowed in small quantities.

Suitable cheeses: Harzer cheese, sheep's cheese, Gouda, mozzarella, Brie, Camembert, Gorgonzola, cottage cheese, ricotta, mascarpone.

Suitable fats & oils: Coconut oil, olive oil, MCT oil, avocado oil, macadamia oil, walnut oil, sesame oil, ghee, caprylic acid, cocoa butter, lard, nut butter and palm oil.

Suitable beverages: Water, sparkling mineral water, unsweetened tea, herbal teas, unsweetened coffee, cucumber water, coconut milk, nut and almond drinks, Bulletproof Coffee, lemon and lime juice, vegetable and meat broth.

For baking: Almond flour, coconut flour, desiccated coconut, psyllium husk flour, pumpkin seed flour, guar gum flour, locust bean gum flour, nut and seed flours, potato fibers, gelatin, apple pectin, psyllium husks, agar-agar, chia seeds. For sweetening, erythritol and stevia are best.

What does not belong in a ketogenic diet?

In a ketogenic diet, you should avoid grains and grain products such as bread, pasta, and muesli. Legumes, root vegetables, and tubers are also not suitable for a ketogenic diet. Sweets, of course, are not allowed – that goes without saying. Fruits should also not be consumed, except for small amounts of berries.

Should I follow a ketogenic diet permanently?

In general, you can follow a ketogenic diet for about 6-8 weeks. Afterwards, however, it is recommended to reintroduce a moderate amount of carbohydrates from healthy sources.

Possible signs that you are currently in ketosis:

Sweet-bitter bad breath
Dry mouth despite adequate fluid intake
Weight loss
The so-called keto flu and digestive problems
Alert mind, hardly any hunger

What exactly is ketosis?

Ketosis is a state you can achieve with a ketogenic diet. In this state, you burn fats instead of the glucose contained in carbohydrates.

How can I support my ketosis?

Ketosis can be wonderfully supported with MCT oil. This oil allows ketone bodies to be used as an energy source. The contained medium-chain fatty acids are converted into energy by the liver. MCT oil contains caprylic acid (C8) and capric acid (C10). However, there is also pure C8 oil (100% caprylic acid). The oil is usually tasteless and odorless and can therefore be ideally integrated into everyday life.