KETOGENIC DIET: WHAT IS KETO, HOW DOES KETOSIS WORK - AND FOR WHOM DOES IT MAKE SENSE?

WHY KETO IS MORE THAN JUST A TREND

The ketogenic diet (keto for short) is a game changer for many people - not because it is "magical", but because it uses an ancient metabolic mode that humans have mastered since the Stone Age: ketosis. Unlike crash diets, keto relies on very few carbohydrates, lots of healthy fats and sufficient protein to switch the body from a glucose-specific to a fat-specific energy supply. The result: the body produces ketone bodies - an efficient, low-inflammatory energy source for the brain and muscles.

This article explains clearly what keto is, where the diet comes from, why ketosis makes biological sense and who can benefit from it. We also dispel three major myths and show you how to get started safely - including the most important stumbling blocks.

Ketogenic diet
Topic overview:

• What is a ketogenic diet?
• Where does keto come from? - The medical origin
• What happens in the body when you enter ketosis?
• Why ketosis makes sense - evolutionary perspective
• Who can particularly benefit from keto?
• Three big myths about keto - and what's really true
• The best way to start a ketogenic diet - the practical guide
• Example daily plan (≈ 25-30 g carbohydrates)
• Conclusion
• About the author: Nutritionist Julia Tulipan
  
  

WHAT IS A KETOGENIC DIET?

The ketogenic diet is a low-carbohydrate, high-fat form of nutrition. Typically, carbohydrates are less than 20-50 g per day, fat provides the largest proportion of energy and protein is based on requirements. The aim is to keep insulin levels low, increase fat burning and stimulate the production of ketone bodies (beta hydroxybutyrate, acetoacetate, acetone) in the liver. These ketones serve as an energy substrate - especially for the brain - and replace a large proportion of glucose^.1

Typical macronutrient distribution

• Kohlenhydrate: < 10 % der Kalorien (oft 20–50 g/Tag)
• Protein: approx. 15-30 %
• Fat: approx. 65-80 %

WHERE DOES KETO COME FROM? - THE MEDICAL ORIGIN

Keto is not a fad diet. The diet was developed back in the 1920s as a treatment for therapy-resistant ^epilepsy2. In neurology, it is still an established, well-studied treatment today. At the same time, in recent years keto has become increasingly important in metabolic medicine (e.g. type 2 diabetes, insulin resistance, fatty liver) as well as in sports and neurological research.

WHAT HAPPENS IN THE BODY WHEN YOU GET INTO KETOSIS?

When carbohydrates are significantly reduced, blood sugar levels fall. Insulin levels fall, making it easier to mobilize stored fat. In the liver, fatty acids are converted into ketone bodies. These enter the bloodstream and are used by the brain, heart and muscles as clean, efficient fuel.

Why ketosis makes sense - evolutionary perspective

The human metabolism is metabolically flexible. In times of food shortages, fasting or the winter season, little glucose was available.
Ketosis is therefore a normal, protective mode that

• Secures brain energy:
  Ketones can - depending on the situation - cover a large part of the brain's energy requirements and "save" glucose, which is needed for other tasks (e.g. immune and detoxification processes)³.
• can modulate inflammation:
  Beta hydroxybutyrate acts as a signaling molecule (e.g. inhibition of NLRP3 inflammasomes) and can thus dampen inflammatory processes4⁵.
• Mitochondria relieved:
  Ketones provide more usable energy per oxygen molecule and produce fewer reactive oxygen species - this can make cells more resistant to stress.

WHO CAN PARTICULARLY BENEFIT FROM KETO?

Not everyone has to follow a ketogenic diet, even a moderate reduction in carbohydrates can bring great health improvements and, above all, prevent illness. However, a ketogenic diet can be particularly helpful for certain groups:

• People with therapy-resistant epilepsy - keto is the medical standard here (in a team with medical specialists!)
• Type 2 diabetes & prediabetes - improvement of blood glucose, HbA1c, triglycerides, often reduction of ^medication6
• Insulin resistance, metabolic syndrome, fatty liver - relief of liver fat, better blood lipids7⁸
• Weight management - strong satiety, stable blood sugar, fewer ^cravings9
• Neurocognitive complaints and psychiatric illnesses - studies show evidence of improved energy supply to the brain (e.g. in MCI/Alzheimer's risk constellations^{)10 11}
• Endurance sports - better fat adaptation in certain contexts; in the high-performance range, however, to be checked ^{individually12}

three big myths about keto - and what really matters

Myth 1: "Keto is unhealthy because you only eat bacon and butter."

Wrong. A well-planned keto diet is based on unprocessed foods: Fish, eggs, farm-raised meat, offal, fermented vegetables, green leafy vegetables, olives, avocado, nuts, seeds, berries in moderation, high quality fats (e.g. olive oil, avocado oil, butter/ghee, coconut/MCT oil). The aim is a high nutrient density and a favorable fatty acid profile (more omega 3, less trans fats).

Myth 2: "Ketosis is dangerous - it's like ketoacidosis."

Wrong. Nutritional ketosis is a physiological condition with typical blood ketones of 0.5-3.0 mmol/l. Diabetic ketoacidosis is a life-threatening state of emergency (usually in type 1 diabetes), with extremely high ketones, insulin deficiency and acidosis. These are two completely different things.

Myth 3: "The brain absolutely needs carbohydrates - it doesn't work without sugar."

Partly wrong. The brain needs glucose, but not from food. In ketosis, the brain can cover a large part of its energy (70%) from ketones; the rest of the glucose it needs comes from vegetables or the body produces it itself via gluconeogenesis. This is evolutionarily proven.

WHAT IS THE BEST WAY TO GET STARTED? - THE PRACTICAL GUIDE

1) Define the goal and clarify it medically

• Make your goal clear: Weight loss, blood sugar, energy, focus, migraines, epilepsy....
• Check-up: blood count incl. HbA1c, fasting insulin/glucose, lipid profile, liver and kidney values, blood pressure. Are you taking any medication? Discuss medication plan with doctor.

2) Focus on food

• Yes please: Meat/fish/eggs, seafood, offal, vegetables (especially green & leafy), fermented foods, berries in small amounts, nuts/seeds, olives/avocado, olive oil, butter/ghee, coconut/MCT oil, herbs & spices, bone broth.
• Better to avoid/reduce: Sugar, cereals, starch, rice, pasta, bread, potatoes, sweets, soft drinks, highly processed products, cheap vegetable oils (highly heated), trans fats.

3) Take electrolytes & hydration seriously

• Increase salt (e.g. 4-6 g/day extra, depending on blood pressure, sport & sweating)
• Ensure potassium & magnesium (green vegetables, mineral water, supplements if necessary)
• Drink a lot

Why hydration is crucial: During the transition to ketosis, the body excretes more water and electrolytes via the kidneys because the lower insulin levels reduce sodium and water retention. If you drink too little, you risk a drop in performance, headaches, constipation or uncomfortably low blood pressure. A fluid intake of around 30-40 ml per kilogram of body weight keeps the blood volume stable, supports thermoregulation, improves the transport of nutrients and ketone bodies and helps to excrete metabolic waste such as uric acid. Still or carbonated mineral water is ideal - preferably with a pinch of salt or an electrolyte powder to directly replace the lost minerals.

KETO RECIPE: Toffee & cream iced coffee shake
prepared with sugar-free flavor for coffee

2g K / 20g E / 11g F / 188 kcal p. P
1 portion

INGREDIENTS:

• OH LA LAQUA Toffee & Cream (1 stick pack)
• 150 ml roasted almond unsweetened, almond milk (Alpro)
• 30 ml cream (average)
• 150 ml coffee (average)
• 20 g Native Whey Isolate, neutral (AlpenPower)
• 5 drops of stevia liquid sweetener (stevia)
• 1 small handful of ice cubes

HOW-TO:

Place all the ingredients in a blender, including half the ice cubes. Blend until creamy.
Pour the remaining ice cubes into a tall glass and then pour the coffee over them and enjoy.

TOFFEE & SAHNE ICED COFFEE SHAKE - with OH LA LAQUA toffee & cream

KETO RECIPE: STRAWBERRY AND CREAM SHAKE
prepared with OH LA LAQUA Strawberry & Cream

3g K / 32g E / 12g F / 260 kcal p. p.
1 portion

INGREDIENTS:

• OH LA LAQUA Strawberry & Cream (1 stick pack)
• 20 g Native Whey Isolate, neutral (AlpenPower)
• Ice cubes
• 300 ml Roasted almond unsweetened, almond milk (Alpro)
• 1 tbsp (approx. 15 g) organic almond butter, brown (Karma, Coop)
• 20 g blueberries or strawberries (frozen)
• 5 drops of stevia liquid sweetener (stevia)

HOW-TO:

Put all the ingredients in a blender, mix and enjoy.

STRAWBERRY AND CREAM SHAKE - simply delicious

4) Dose protein appropriately

Goal: satiety, muscle maintenance, stable ketosis. As a rough guide: 1.2-1.6 g protein per kg target body weight (adjust individually, sport increases the requirement).

5) Choose high-quality fats

Focus on monounsaturated and polyunsaturated fats (olive oil, avocado, nuts, oily sea fish) and a moderate amount of saturated fats from high-quality sources.

6) Measure progress

• Symptoms & well-being: Energy, sleep, focus, satiety, cravings
• Body measurements: waist, weight, body fat if applicable
• Blood sugar & ketones: optional with measuring device (blood or breath)

7) Gentle entry instead of full throttle

If you are sensitive, start gradually: first reduce sugar and starch, then less than 50 g of carbohydrates, later more strictly (20-30 g). In this way, side effects can be minimized.

CONCLUSION

Keto is not short-term hype, but an evolutionary metabolic mode with a strong scientific basis - it's the ability to reset your metabolism to "factory settings".
Those who start in a structured way, pay attention to electrolytes and prioritize real food often experience better satiety, stable energy levels and improved blood values. With clear goals and - where necessary - medical guidance, keto can be a powerful tool for health and performance.

About the author: Julia Tulipan

I am Julia Tulipan, a biologist, nutritionist (MSc Clinical Nutritional Medicine) and holistic health and performance coach. I accompany high performers as well as ambitious specialists and managers - and health professionals on request - who want to stabilize their weight, solve exhaustion and digestive problems and optimize their metabolism so that they gain more energy, mental clarity and performance in the long term. I achieve this by combining over ten years of practical experience with current evidence and developing customized nutrition, fasting and lifestyle strategies that are biologically sound, suitable for everyday use and measurably effective. What sets me apart from others is the combination of academic depth, entrepreneurial experience and wide-ranging knowledge transfer: co-author of the standard work "The Keto Compass", co-developer of the first certified KetoCoach training program in German-speaking countries as well as YouTuber and podcast host since 2015 - a reliable point of contact for undogmatic, evidence-based knowledge and clear orientation.

As part of my nutritional counseling, I am always looking for products that make it easier for my clients to give up sugar. That's why I think OH LA LAQUA is simply brilliant.

Julia Tulipan, biologist, nutritionist (MSc Clinical Nutritional Medicine) and holistic health and performance coach

Bibliography:

^1Puchalska, Patrycja, and Peter A. Crawford. "Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics." Cell metabolism 25.2 (2017): 262-284.
2https://www.hopkinsmedicine.org/neurology-neurosurgery/specialty-areas/epilepsy/diet-therapy
3Jensen, Nicole Jacqueline, et al. "Effects of ketone bodies on brain metabolism and function in neurodegenerative diseases." International journal of molecular sciences 21.22 (2020): 8767.
4Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214.
5Newman, John C., and Eric Verdin. "Ketone bodies as signaling metabolites." Trends in Endocrinology & Metabolism 25.1 (2014): 42-52.
6Athinarayanan, Shaminie J., et al. "Effects of a continuous remote care intervention including nutritional ketosis on kidney function and inflammation in adults with type 2 diabetes: a post-hoc latent class trajectory analysis." Frontiers in Nutrition 12 (2025): 1609737.
7Thomsen, Mads N., et al. "Replacing dietary carbohydrate with protein and fat improves lipoprotein subclass profile and liver fat in type 2 diabetes independent of body weight: evidence from 2 randomized controlled trials." The American journal of clinical nutrition 121.2 (2025): 224-231.
8De Nucci, Sara, et al. "Effects of an eight week very low-calorie ketogenic diet (VLCKD) on white blood cell and platelet counts in relation to metabolic dysfunction-associated steatotic liver disease (MASLD) in subjects with overweight and obesity." Nutrients 15.20 (2023): 4468.
9Dyńka, Damian, et al. "Ketogenic diets for body weight loss: a comparison with other diets." Nutrients 17.6 (2025): 965.
^10Kovács, Zsolt, Brigitta Brunner, and Csilla Ari. "Beneficial effects of exogenous ketogenic supplements on aging processes and age-related neurodegenerative diseases." Nutrients 13.7 (2021): 2197.
^11Ede, Georgia, Beth A. Zupec-Kania, and Susan A. Masino. "Ketogenic metabolic therapy as a treatment for mental health disorders." Frontiers in Nutrition 12 (2025): 1606634.
^12Dearlove, David J., Olivia K. Faull, and Kieran Clarke. "Context is key: exogenous ketosis and athletic performance." Current Opinion in Physiology 10 (2019): 81-89.