The Keto Diet
Lose weight with pleasure and keto – without counting calories or the yo-yo effect
The ketogenic diet (keto diet) offers a wide range of benefits for weight loss. It promotes fat burning, reduces appetite, stabilizes blood sugar levels, and helps maintain muscle mass. In addition, scientific research shows that the ketogenic diet is not just a short-term fad diet, but works effectively in the long term.
Many people report that, thanks to the ketogenic diet, they are able to maintain their weight without falling into the dreaded yo-yo effect. The reason for this is that the ketogenic diet sustainably changes the metabolism and programs the body to burn fat.
Keto by Doktor Karner
The medically supervised “keto diet” by Dr. Karner: with the high-fat and protein-rich keto foods, losing weight becomes wonderfully easy—without hunger and without counting calories. And the best part is that it works without any yo-yo effect! You’ll feel truly healthy, and on top of that, you’ll enjoy delicious meals rich in vegetables, nuts, spices, and herbs.
If you’ve ever looked into the topic of weight loss, you’ve probably already come across the ketogenic diet—or simply the keto diet. Keto has gained enormous popularity in recent years, and for good reason: many people report impressive results, especially when it comes to weight loss. In this article, you will learn why the ketogenic diet is so effective, how it works, how you can benefit from it, and what scientific findings exist so far.
Meanwhile, the whole world has a serious problem:
Since 1975, the number of people with overweight has tripled. Today, more people suffer from overweight than from hunger!
In Germany, more than half of all adults are overweight, and a quarter are even obese – the medical term for severe overweight.
Despite all the body positivity, this is far more than just a cosmetic issue. Overweight leads to chronic inflammation – a kind of smoldering fire in the body – which in turn causes numerous secondary diseases. Because of these related conditions, obesity has now become the fifth leading cause of death and costs many healthy years of life.
In addition, overweight can be treated with so-called weight-loss injections, such as medications like Ozempic® or Wegovy® (active ingredient: semaglutide). These medications are prescribed strictly under medical supervision and always in combination with a sustainable nutritional program.
The Big Fat Mistake
It is therefore no surprise that the results of low-fat diets are usually poor and rarely long-lasting — this has been confirmed by numerous studies.
Why is that? Unlike fat, the intake of carbohydrates leads to an increased release of the hormone insulin. This hormone causes fat to be stored and prevents fat burning (= using fat reserves for energy). That is essentially the whole truth.
Weight loss can therefore only occur by reducing carbohydrates and stabilizing insulin levels. Those who also exercise will definitely see success. However, for people who have eaten a high-carbohydrate diet for many years, it may take some time until the “turbo” fat burning kicks in.
What made us so overweight? What happened? For decades, we were told that eating too much fat and not exercising enough were to blame. This would lead to an energy imbalance—meaning we were consuming more calories than we burned. The advice was: to lose weight, you must eat fewer calories and burn more through exercise. The obvious conclusion was to demonize fat, since it contains the most calories and therefore contributes most to total calorie intake. But this calculation did not work out.
On the one hand, reducing fat intake—and thus lowering calorie intake—causes the body to reduce its energy expenditure. This means the basal metabolic rate drops permanently, and after the diet, the yo-yo effect often leads to renewed weight gain. A study that followed participants of the TV show The Biggest Loser showed that while they did lose weight, they did so in the wrong way. The low-fat diet decreased their metabolism so much that by the end, they had to eat 700 kcal fewer per day than before—just to avoid gaining weight! In fact, they needed to eat even less than during the diet itself. Or, as some said: once they returned to “normal” eating after the diet, they automatically regained weight—often even more than before they started.
Since the ketogenic diet has anti-inflammatory effects, it combats silent inflammation in the body (silent inflammation), which significantly improves overall well-being.
For weight loss, we recommend the keto ratio of 1:1. It is also beneficial to support a “lean” gut flora. This can be achieved by consuming fiber, plenty of vegetables, and herbs. Fiber is converted by the roughly 200 trillion gut bacteria into short-chain fatty acids, which act on the vagus nerve in the brain to reduce appetite. In addition, they serve as nourishment and fertilizer for our gut bacteria. With the ketogenic diet, we simultaneously promote the “slim-maker” bacteria in the microbiome.
Since the ketogenic diet has anti-inflammatory effects, it combats silent inflammation in the body (silent inflammation), which significantly improves overall well-being.
For weight loss, we recommend the keto ratio of 1:1. It is also beneficial to support a “lean” gut flora. This can be achieved by consuming fiber, plenty of vegetables, and herbs. Fiber is converted by the roughly 200 trillion gut bacteria into short-chain fatty acids, which act on the vagus nerve in the brain to reduce appetite. In addition, they serve as nourishment and fertilizer for our gut bacteria. With the ketogenic diet, we simultaneously promote the “slim-maker” bacteria in the microbiome.
Why losing weight with a ketogenic diet works so well:
Low-carbohydrate and high-fat diets make weight loss significantly easier because they keep blood sugar — and therefore insulin levels — low. This directly promotes fat burning — the body essentially becomes a fat-burning machine. At the same time, the higher fat content and high protein intake create long-lasting satiety. As soon as ketones are produced, the body has excellent energy sources available. The internal “energy sensor” signals that enough energy is present, and the brain’s satiety center reports satisfaction. Cravings disappear, and we feel full and content. As a result, the body stops working against weight loss.
On a ketogenic diet (keto diet), the goal is to burn the body’s own fat stores — the so-called “hip gold” — while still being allowed to eat much more fat than on other diets. A sufficiently high protein intake (about 1 to 1.5 g per kilogram of target body weight) is important to maintain muscle mass and promote a feeling of fullness.
Another advantage is the mood-lifting and calming effect of ketones. They not only support a good mood but also help you enjoy your weight-loss success.
Since the ketogenic diet has anti-inflammatory effects, it combats silent inflammation in the body (silent inflammation), which significantly improves overall well-being.
For weight loss, we recommend the keto ratio of 1:1. It is also beneficial to support a “lean” gut flora. This can be achieved by consuming fiber, plenty of vegetables, and herbs. Fiber is converted by the roughly 200 trillion gut bacteria into short-chain fatty acids, which act on the vagus nerve in the brain to reduce appetite. In addition, they serve as nourishment and fertilizer for our gut bacteria. With the ketogenic diet, we simultaneously promote the “slim-maker” bacteria in the microbiome.
Why losing weight with a ketogenic diet works so well:
Low-carbohydrate and high-fat diets make weight loss significantly easier because they keep blood sugar — and therefore insulin levels — low. This directly promotes fat burning — the body essentially becomes a fat-burning machine. At the same time, the higher fat content and high protein intake create long-lasting satiety. As soon as ketones are produced, the body has excellent energy sources available. The internal “energy sensor” signals that enough energy is present, and the brain’s satiety center reports satisfaction. Cravings disappear, and we feel full and content. As a result, the body stops working against weight loss.
On a ketogenic diet (keto diet), the goal is to burn the body’s own fat stores — the so-called “hip gold” — while still being allowed to eat much more fat than on other diets. A sufficiently high protein intake (about 1 to 1.5 g per kilogram of target body weight) is important to maintain muscle mass and promote a feeling of fullness.
Another advantage is the mood-lifting and calming effect of ketones. They not only support a good mood but also help you enjoy your weight-loss success.
Are you interested in the keto diet?
We accompany you in our center for holistic medicine — on site in Freiburg or also online via video consultation.
Yours,
Dr. Brigitte Karner & Dr. Wolfgang Karner
Keto Coaches
Are you interested in the keto diet?
We accompany you in our center for holistic medicine — on site in Freiburg or also online via video consultation.
Yours,
Dr. Brigitte Karner & Dr. Wolfgang Karner
Keto Coaches
Course: “Naturally Slim”?
Do you want to lose weight and gain joy in life and self-esteem?
There are many reasons why the ketogenic diet (keto diet) is so effective for weight loss.
More Stable Blood Sugar Levels
A high-carbohydrate diet often causes strong fluctuations in blood sugar levels, which can trigger cravings. The ketogenic diet, however, keeps blood sugar levels consistently low because it contains very few carbohydrates. This helps prevent cravings and ensures that you feel full for longer.
A study by Feinman et al. (2015) showed that the ketogenic diet stabilizes blood sugar levels and therefore significantly reduces the risk of cravings.
Preservation of Muscle Mass
When reaching long-term feel-good weight, it’s not only about losing fat but also about preserving muscle mass. Unfortunately, many diets lead to the loss of both fat and muscle. The ketogenic diet can counteract this effect.
In ketosis, the body uses fats and ketone bodies as its primary energy source, which protects muscle mass. Phinney et al. (2004) showed that the ketogenic diet minimizes muscle loss — which is especially important for keeping the metabolic rate (the amount of calories the body burns at rest) high.
Muscles burn more calories than any other tissue. Preserving muscle mass therefore helps to prevent the yo-yo effect.
Less Belly Fat
The ketogenic diet reduces dangerous visceral fat that accumulates around organs in the abdominal area. This type of fat is especially harmful because it is linked to an increased risk of heart disease and diabetes.
One of the newest and most comprehensive studies on this topic was conducted in 2020 by Gardner et al. In this randomized clinical trial, the effectiveness of a ketogenic diet was compared to a low-fat diet for weight loss.
The results showed that participants on the ketogenic diet not only lost more weight but also experienced a greater reduction in visceral (belly) fat.
This is particularly beneficial since visceral fat is strongly associated with cardiovascular disease and metabolic disorders — meaning that reducing it significantly improves overall health.
One of the most important reasons is that your body switches into “fat-burning mode” when you eat very few carbohydrates. In ketosis, the body uses fat stores as fuel, which means you burn body fat more effectively.
Efficient Fat Burning
One of the biggest advantages of the ketogenic diet is that it makes fat burning more efficient. Studies show that people who follow a ketogenic diet lose weight more quickly while improving their metabolic markers — and much more significantly than with low-fat diets.
This was confirmed in a study by Bueno et al. (2013), which showed that participants on a ketogenic diet lost significantly more weight than those who followed a conventional low-fat diet.
Reduced Appetite
Another advantage of the ketogenic diet is that it reduces appetite. This may sound surprising at first, but studies have shown that people on a ketogenic diet feel less hungry and therefore eat less.
One explanation is that the high-fat diet is more satiating. This was confirmed in a study by Johnstone et al. (2008), in which participants reported a significantly reduced feeling of hunger.
Improved Insulin Sensitivity
The ketogenic diet improves insulin sensitivity, which means the body is better able to keep insulin levels stable. This is especially important because insulin is a hormone that promotes fat storage. A study by Volek et al. (2009) showed that a low-carbohydrate diet significantly improves insulin sensitivity.
Faster Weight Loss in the First Weeks
Many people who start a ketogenic diet experience rapid weight loss — sometimes 1 to 3 kg per week. This is partly due to water loss, as carbohydrates bind water in the body.
Once glycogen stores are depleted, the body releases excess water. Although this initially appears to be only a short-term effect, it can be very motivating to see quick results.
Impact on Energy Expenditure
Another recent study by Ebbeling et al. (2018) examined how the ketogenic diet affects energy expenditure after weight loss.
The results showed that a ketogenic diet increases total energy expenditure, meaning that people on a ketogenic diet burn more calories even after losing weight.
This not only helps prevent the dreaded yo-yo effect — where weight is rapidly regained after a diet — but also makes it easier to maintain weight long-term after finishing the diet.
Long-Term Success of the Keto Diet
The ketogenic diet can also demonstrate long-term success. With stable blood sugar levels and the preservation of muscle mass, it becomes easier to maintain weight permanently.
The reason for this is that the ketogenic diet sustainably changes the metabolism and programs the body for fat burning. This keeps the basal metabolic rate high — and that is exactly what matters!
A long-term study by Hallberg et al. (2018) showed that participants following a ketogenic diet were able to maintain their weight successfully even after one year and improve their health markers.
A study published in 2021 by Sumithran et al. examined the long-term effects of the ketogenic diet in individuals who had lost significant weight. The study concluded that the ketogenic diet is not only effective for initial weight loss but also helps maintain reduced weight over a longer period. Participants who continued to follow the ketogenic diet showed better weight stability and less weight regain compared to those who returned to a conventional diet.
Is Keto Medicine and the Keto Diet According to Dr. Karner the Right Choice for You?
Between 2014 and 2017, our practice conducted a pilot study with participants of our weight-loss program “Naturally Slim.”
We were able to show that our 136 participants achieved very successful long-term results:
Only 3% dropout rate over three years
89% reported achieving their weight-loss goal of more than 10% body-weight reduction
75% were able to maintain their target weight even after three years
The average weight loss was 17.3 kg
93% of participating diabetics reversed their diabetes and no longer needed their medication
Blood pressure was reduced by an average of 24 mmHg
Total cholesterol decreased by an average of 26 mg/dl
Fat metabolism improved significantly
Ultrasound showed that after 5 months, fatty liver had regressed in all participants
Our patients have achieved impressive results with our keto diet.
This is what our patients say:
Scientific Studies on Weight Loss with Keto:
Paoli, A., et al. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. *European Journal of Clinical Nutrition*, 67(8), 789-796.
The Keto Study →
Bueno, N. B., et al. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. *British Journal of Nutrition*, 110(7), 1178-1187.
The Keto Study →
Feinman, R. D., et al. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. *Nutrition*, 31(1), 1-13.
The Keto Study →
Johnstone, A. M., et al. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. *The American Journal of Clinical Nutrition*, 87(1), 44-55.
The Keto Study →
Phinney, S. D., et al. (2004). The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation. *Metabolism*, 53(10), 1372-1385.
The Keto Study →
Volek, J. S., et al. (2009). Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. *Lipids*, 44(4), 297-309.
The Keto Study →
Gardner, C. D., et al. (2020). Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. *JAMA*, 319(7), 667-679.
The Keto Study →
Ebbeling, C. B., et al. (2018). Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. *BMJ*, 363, k4583.
The Keto Study →
Paoli, A. et.al. (2023): The Effects of Ketogenic Diet on Insulin Sensitivity and Weight Loss, Which Came First: The Chicken or the Egg?
The Keto Study →
The effect of ketogenic diet on body composition and anthropometric measures: A systematic review and meta-analysis of randomized controlled trials
The Keto Study →