Introduction

The ketogenic diet (short: keto) is a nutritional approach that shifts your metabolism into a special state called ketosis. In this state, your body no longer relies mainly on carbohydrates for energy but instead uses fat as its primary fuel source.

When you drastically reduce carbohydrates, your blood sugar levels drop. Your body switches to burning fat for energy and produces so-called ketone bodies — these serve as an alternative fuel for the brain and muscles.

Benefits of the Keto Diet

• Effective fat burning → your body uses stored fat reserves as an energy source.
• Stable energy levels → no blood sugar spikes or crashes, fewer cravings.
• Mental clarity → many people report improved focus and concentration.
• Longer satiety → fats and proteins keep you full much longer than carbohydrates.
• Versatile application → keto is used not only for weight loss but also for increased energy and performance.

Challenges at the Beginning

• Keto flu: During the first few days, you may experience fatigue, headaches, or weakness — your body is adapting to the new metabolism.
• Mind your electrolytes: Salt, magnesium, and potassium are essential to prevent headaches and fatigue.
• Discipline required: Bread, pasta, and sugar are off-limits — this requires a mindset shift in daily life.
• Patience: Not everyone feels the benefits immediately — after 1–2 weeks, most people stabilize and notice improvements.