Ketogene Ernährung, Eier, Fleisch, Gemüse

Everything about the ketogenic diet: basics, benefits and practical application!

The ketogenic diet, or “keto” for short, is a diet that focuses on low carbohydrate and high fat consumption. Here is a comprehensive overview of the ketogenic diet, as well as an example of a keto-friendly dish:

Basics of the ketogenic diet

The ketogenic diet aims to put the body into a state of ketosis, where it uses ketone bodies as its primary energy source instead of glucose. This means that the body burns fat instead of carbohydrates. A typical keto diet consists of around 70-75% fat, 20-25% protein and only 5-10% carbohydrates.

Benefits of the ketogenic diet

  • Weight Loss: Ketosis can increase fat burning and reduce appetite, which can lead to weight loss.
  • Improved Energy: Many people report more stable energy and sharper mental focus due to stable blood sugar levels.
  • Health Benefits: The keto diet can also improve blood sugar and cholesterol levels and reduce inflammation.

Disadvantages and challenges

  • Keto Flu: Some people may initially experience symptoms such as fatigue, headaches, and irritability, known as “keto flu.”
  • Lack of variety: Restriction to certain foods can lead to a lack of variety and nutrients if the diet is not carefully planned.
  • Athletic Performance: In some sports that rely on glycogen-dependent energy (e.g., high-intensity exercise), the ketogenic diet can potentially impair performance.

Ketogenic diet for athletes

For some athletes, the keto diet may be beneficial:

  • Endurance training: Long-distance runners or cyclists can benefit from improving fat burning and stability of energy intake.
  • Focus on Fat Loss: Athletes in bodybuilding or martial arts who are targeting fat loss and body composition can benefit from the keto diet.

Ketogenic diet in practice

Keto-friendly foods include healthy fats like avocado, nuts, seeds, olive oil, and butter, as well as protein-rich foods like meat, fish, and eggs. Carbohydrate sources are limited to low glycemic index vegetables such as green leafy vegetables, asparagus and broccoli.

Example keto dish: “Avocado Stuffed Chicken”


  • 2 chicken breast fillets
  • 1 ripe avocado
  • 1 garlic clove (chopped)
  • Fresh coriander (chopped)
  • Salt, pepper to taste
  • Juice of one lime


  1. Preheat the oven to 190°C.

  2. Cut the chicken breast fillets lengthwise and carefully pound them flat.

  3. Mash the avocado in a bowl and mix with garlic, coriander, salt, pepper and lime juice.

  4. Spread the avocado mixture over the opened chicken breast fillets and carefully fold them together.

  5. Place the stuffed chicken breast fillets on a baking sheet and bake for about 25-30 minutes until the chicken is cooked through.

Final Thoughts

The ketogenic diet may be effective for some people, but should not be started without consulting a doctor or nutritionist. It requires careful planning to ensure the body receives all the nutrients it needs. The sample dish, Avocado Stuffed Chicken, is a delicious and easy recipe that fits well into a keto eating plan.

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