Diets are still extremely fashionable. For many people, diet plans and various fasting cures are part of their daily life. In the sea of different diets, however, it is easy to lose track of which diets are really sensible and effective. One of the most popular diets is the keto diet. But what exactly is the ketogenic diet? What should you look out for on a keto diet and what foods are you allowed to eat? We will answer all these questions in today’s blog post.

What is the Keto Diet?

The keto diet is becoming more and more popular. According to many experts, the ketogenic diet is one of the best for losing weight. This way you get the energy for your body not from carbohydrates, but from fat. The fat intake is increased by certain foods and the intake of carbohydrates is decreased – this is how your body reaches the state of ketosis. This is a specific metabolic state in which your body prefers fat as an energy source.

This might look like a normal low carb diet at first glance, but the amount you eat on a low carb diet is still too high for the ketogenic diet.

To reach the metabolic state of ketosis, you need to reduce your carbohydrate intake to less than 50 grams per day. Effectively, you are doing without carbohydrates altogether, because 50 grams is really very little. This is because a western diet is often packed with carbohydrates.

All body cells can cover their energy needs with the ketone bodies that are formed in the liver during ketosis – including the brain and muscles.

Various studies indicate that the ketogenic diet can help with weight loss, improve the symptoms of various metabolic diseases as well as diabetes, reduce inflammation in the body or increase brain function.

Viel gesunde Fette sind der Schlüssel zur Keto Diät
Lots of healthy fats are the key to the keto diet

What does the keto diet look like?

In order for the body to actually be able to switch energy production from glucose to fat and benefit from the health advantages already mentioned, strict dietary rules apply.

However, a distinction must be made between the therapeutic or medical ketogenic diet, which is often used as an adjunct to the treatment of epilepsy or cancer, and the standard variant of the ketogenic diet. In the second form, which is used outside the medical context, the following composition of the three macronutrients is recommended:

  • 5-10% carbohydrates
  • 10-20% protein
  • 70-80% fat

In the medically prescribed version, the carbohydrate and protein content is even lower.

Precisely because such strict rules apply to a keto diet, it is even more important to eat the right food. You can avoid carbs as early as breakfast. The best way to do this is with our delicious low-carb breakfast! With our wide range of products, we help you to start with the right nutrients already at breakfast!

Who is the Keto Diet suitable for?

The flexible nature of the human metabolism makes it the ideal basis for a ketogenic diet. Under normal circumstances, any healthy person can start a keto diet.

For vegeterarians and vegans, however, the ketogenic diet form could be quite difficult to implement. Fruits and vegetables often contain a lot of carbohydrates. However, as already discussed, the basic rule for the keto diet is always: lots of fat, few carbohydrates, moderate protein.

Eggs, fish and meat are essential suppliers of macro- and micronutrients in the Keto Diet. If you don’t eat any of these as a vegetarian, you have to take in these substances via other ways, such as supplements. Then you just have to make sure that your diet provides you with enough healthy, low-carbohydrate vegetables and fat.

What foods are allowed on the keto diet?

Since the ketogenic diet relies on fat as an energy resource, the daily calorie requirement is mainly covered by saturated and unsaturated fatty acids. Foods with a high fat content should be eaten at every meal and snack. The most significant sources of fat include:

  • Nuts: Almonds, walnuts, macadamia or pecans.
  • Animal fats: fatty meat, fatty fish, lard, poultry fat
  • Seeds: Sunflower or pumpkin seeds, sesame seeds, linseeds, hemp seeds
  • Oils: olive oil, coconut oil, nut oils
  • Other fatty foods such as avocado or cocoa butter

If you opt for the high-fat diet, you should always opt for healthy fats. These are mainly found in plant-based foods and oils that are not too industrially processed.

Obst und Gemüse - No Go bei Ketogener Ernährung?
Fruits and Vegetables – No Go on a Ketogenic Diet?

Vegetables, fruit and sweets – a no-go on the Keto diet?

Low-carb vegetables such as leafy greens (e.g. spinach, pak choi, lettuce or cabbage), cauliflower, broccoli, asparagus, peppers, onion, garlic, mushrooms, celery and cucumber are also allowed. Berries are also allowed to be a small part of the ketogenic diet, as they contain less than carbohydrates as other fruits. Again, it is strongly advised to watch the quantity. The dose makes the poison!

For chocolate fans, there is good news and bad news: Chocolate is allowed on the keto diet – but only with a cocoa content of at least 90%. Unsweetened tea and coffee are also suitable for the ketogenic diet.

Losing weight on the keto diet

Many studies show that the metabolic changes favour weight loss, among other things. The reason for this could be the reduced cravings that come with a very high-fat diet.

And although calorie counting is not quite as important on a keto diet as it is on other diets, you will only lose weight on a ketogenic diet if your consumption is greater than your intake. In order not to starve yourself, you should reach a deficit of about 300-500 calories.

To help you find out what your basal metabolic rate is and how many calories you should consume to lose weight, we have developed a calorie calculator for you.

Which foods should be avoided on a keto diet?

The basic rule for the keto diet is that you have to avoid carbohydrates or keep your intake below 50 grams. Therefore, pasta, rice, bread and many other grains are a no-no. Starchy vegetables such as potatoes and maize as well as fruit and fruit juices are also on the taboo list. Beans and chickpeas also have little place in a ketogenic diet.

Protein intake on a ketogenic diet

Proteins are a welcome guest on the menu of low carb diets. On the keto diet, however, proteins should only be consumed in moderate amounts, as the body converts the amino acids of the proteins into glucose, which prevents ketosis.

The top 20 best ketogenic foods

  1. beef
  2. turkey
  3. chicken
  4. green salad
  5. spinach
  6. almonds
  7. seeds (chia seeds, flax seeds)
  8. dark chocolate and cocoa powder
  9. tuna fish
  10. eggs
  11. cheese
  12. blueberries
  13. raspberries
  14. healthy fats and oils
  15. avocados
  16. unsweetened tea and coffee
  17. perch
  18. dairy products
  19. seafood
  20. hazelnuts

Recipe ideas for getting started on the ketogenic diet

Just getting started on the keto diet can be difficult on the mind and body. Therefore, you should start slowly to reduce possible side effects to a minimum. Especially at breakfast, you should make sure that you avoid carbohydrates and proteins as much as possible. To make this easier for you, we have 2 low-carb breakfast recipes for you.

Rezept Lower Carb Granola Muffins
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Lower Carb Granola Muffins

With this simple muffin recipe, you do without unnecessary carbohydrates and sugar, but not without taste. A healthy fruity-grainy treat – without a guilty conscience.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Servings: 12


  • 150 g VERIVAL Lower Carb Sport Granola Raspberry-Almond-Coconut
  • 150 g oats
  • 40 g linseed coarsely ground
  • 2 tsp pure tartar baking powder
  • 4 tbsp sunflower oil
  • 250 ml vegetable drink of your choice (e.g. almond milk)
  • 1 tsp pple vinegar
  • 1 ripe banana


  • Preheat the oven to 180 degrees convection.
  • For the vegan "buttermilk", mix the vegetable drink of your choice with a teaspoon of apple cider vinegar and set aside. Leave the mix to stand for about 10 minutes until the liquid curdles.
  • Line a muffin tray with paper cups.
  • Meanwhile, mash the ripe banana with a fork to a fine mash.
    Rezept Lower Carb Granola Muffins Bananenbrei
  • Put the oat flakes, Lower Carb Sport Granola Raspberry-Almond-Coconut, linseed and baking powder in a large bowl and mix well.
  • Now add the sunflower oil and the vegan "buttermilk" and banana puree to the dry mixture and stir briefly. But don't stir too long so that the muffin mixture stays nice and fluffy.
    Rezept Lower Carb Granola Muffins Teig
  • Spoon or fork the batter into the prepared muffin tins, filling them about two-thirds full. Sprinkle some Lower Carb Sport Granola Raspberry-Almond-Coconut on top of each muffin.
    Rezept Lower Carb Granola Muffins Muffinformen
  • Then bake the muffins in the oven at 180 degrees convection for about 25 minutes.
  • After the baking time, let the muffins cool down well.
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5 from 160 votes

Sweet low carb breakfast-pizza



  • 30 g Verival Strawberry-Chia Porridge (optional: oat flakes)
  • 30 g Verival Seed Mix (optional: 20g linseeds + 10g chia seeds)
  • 30 g coconut oil or butter
  • 2 eggs
  • 1 tsp psyllium


  • 200 g greek yoghurt (optional: 100g curd + 100g plain oghurt)
  • 200 g berries of your choise
  • 30 g Verival Sport Muesli


  • Preheat your oven to 250° bottom heat? and put in your pizzastone? Melt the coconut oil or butter in the oven.
  • Put the Strawberry Chia Porridge and seed mix in a bowl and put the melted coconut oil or butter over it. Mix it and let it rest for 2-3 minutes.
  • Next add the eggs, mix everything and fold in the psyllium.
  • Put baking paper on a pizza shovel and grease it/Grease a baking paper. Put the thin layer of dough on it. Bake the pizza crust for 15 minutes at 230° bottom heat, until the dough is golden brown and crispy.
  • Let the dough cool completely. Meanwhile wash the berries and cut them in pieces. When the dough is ready, put the yoghurt, berries and muesli on top.

Dominik Wendl

Content Creator

Ich interessiere mich schon seit Jahren für Sport und Ernährung und setze mich intensiv mit den Themen auseinander. Auf diesem Blog teile ich gerne mein Wissen rund um das Thema gesunde Ernährung und die richtige Ernährung beim Sport.

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