A plant-based ketogenic diet is our natural form of nutrition. Our metabolism is adapted to it. As long as keto does not consist of mountains of meat or a pure bacon-and-eggs diet, the ketogenic diet is considered one of the healthiest dietary forms currently known, capable of both preventing and improving many chronic conditions. People who want to stay chronically healthy should regularly follow a ketogenic diet. place in person in Freiburg from February 06–07, 2026, followed by the online implementation coaching.

If you follow a ketogenic diet, you can primarily expect positive long-term effects: namely staying chronically healthy and preventing or improving nutrition-related diseases. When the ketogenic diet is properly guided and implemented, no negative long-term effects are to be expected. This is especially true because the ketogenic diet is not necessarily followed continuously but alternated with low-carb phases (adjusted according to individual health goals). The important thing is that you are supported by a professional team.

Positive long-term effects include, for example, the absence of cravings, feeling more energetic, sleeping better, and having improved concentration. These are all effects of a stable blood sugar curve, achieved through a healthy ketogenic (and low-carb) diet.

Without adequate guidance from a professional medical and nutrition team, nutrient deficiencies are possible. It is important to emphasize: not all keto diets are the same! We advise against trying ketogenic diets found on the internet, as they may be structured in unhealthy ways (e.g., too little vegetables and fiber, too many pro-inflammatory fats, poor food quality). The ketogenic diet should be followed correctly and in a healthy manner in order to avoid developing micronutrient deficiencies. We therefore conduct regular laboratory tests. Our team provides individual and detailed guidance to help you find your way into ketogenic medicine and your personal keto lifestyle.

All foods that contain very few carbohydrates are considered ketogenic foods. Typically, keto products contain less than 6 g of carbohydrates per 100 g. Nowadays, there are several industrially produced keto products that can make everyday keto life easier (e.g., keto bread), but you can also follow a ketogenic diet perfectly well without any additional products by using natural foods. Many foods—such as above-ground vegetables, plant- and animal-based protein sources, and fats—are naturally ketogenic.

A vegetarian ketogenic diet works very well over long periods of time because there are many protein and fat sources that fit a vegetarian diet and are also ketogenic. For vegan keto followers, it becomes more challenging because the selection of keto-friendly vegan protein sources is more limited. Our experience shows that following a keto-vegan diet for phases of 2–3 months can be enjoyable and, with professional guidance, can work very well. Many vegan and vegetarian recipes suitable for ketogenic cooking have been published in our “Keto Compass Cookbook.” To avoid micro- and macronutrient deficiencies, regular laboratory tests should be conducted.

Yes and no — everything has its price, of course! It’s ultimately a conscious decision about what you are willing and able to give up in order to gain healthy years of life. Naturally, this is also influenced by genetics and fate, no question about it! But nutrition and lifestyle contribute at least 50%, and you can take responsibility for that and make your own choices.

There are also very tasty keto bread alternatives and even alcoholic drinks that are quite compatible with keto, such as gin or 0.2 liters of dry wine. You could also choose to avoid sausage sandwiches and beer during your keto phases and enjoy them all the more during your low-carb phases.

Yes, we create both personalized meal plans and weekly plans. This is especially helpful for beginners. We also help adapt our patients’ favorite dishes to make them keto-friendly. There are several tips and tricks that make everyday keto cooking easy. Our keto nutrition concept is flexible, and we personalize it according to individual health goals and personal preferences. Whether someone prefers a mixed diet, is a flexitarian, or vegetarian — we can create the right meal plan for everyone.

Most keto capsules are dietary supplements that contain fat-burning substances. Examples include capsules with caffeine or gingerols. In our experience, these supplements are not necessary and do not provide any added value for a ketogenic diet. The greatest fat-burning machine is our body itself.

Exogenous ketones in dietary supplements are similar to the ketones produced by our liver during the metabolic state of ketosis. The most important of these ketone bodies is beta-hydroxybutyrate (BHB). They are available both as salts and as ester compounds, with keto salts tasting significantly better and therefore being preferred. Exogenous ketones increase the amount of ketones in the body.

In many cases, this can be useful: patients who rely on particularly high ketone levels for the treatment of their condition — for example in Alzheimer’s disease, epilepsy, or cancer — may benefit from them. Increasingly, athletes in both professional and amateur sports use exogenous ketones to improve performance and support recovery. Exogenous ketones provide additional energy for both strength and endurance sports and help avoid the classic “reloading,” which is sometimes poorly tolerated.

It is also advisable to seek individual guidance on whether and how exogenous ketones should be used.

With us, absolutely! When applied correctly, using natural foods and plant-based ingredients, keto is our natural way of eating and is very healthy. However, a wide variety of concepts are offered under the name “keto.” Some of these are not legitimate or healthy because they are unbalanced, rely on artificial additives, or use unhealthy foods in a one-sided way.

We continuously educate ourselves and provide guidance based on the latest valid scientific findings. Our courses are also regularly updated to reflect new insights. In addition, we draw on 15 years of experience in holistic ketogenic nutrition counseling, which greatly helps our patients implement the approach successfully.

Our patients very rarely experience symptoms of the keto flu. We recommend that anyone who is used to eating a lot of carbohydrates for a long time goes through a transition phase of one to two weeks with a low-carb diet before switching into the actual keto phase. It also helps to drink plenty of fluids and eat lots of vegetables. With a plant-based ketogenic diet, you consume many micronutrients and minerals, which generally prevents keto flu during the transition phase. If desired, additional alkaline salts can also be taken as a dietary supplement.

Healthy fats do not harm the heart or blood vessels. Fat makes you slim and smart!

For the past 70 years, a low-fat diet has been promoted. Therefore, the question is very understandable. Ultimately, the “low-fat myth” is based on a scientific scandal from the 1950s. At that time, it was claimed that fat was unhealthy, without scientific proof. Both the food industry and the pharmaceutical industry benefited from this. The low-fat myth is so deeply ingrained in us that it persists even though very large and well-conducted studies have clearly disproven it.

Therefore: eat healthy fats and spread the word! You can find more information about this in our keto blog under “Keto Knowledge.”

It depends: the general guideline is between 20–50 g — but this is only a rough estimate. The higher the level of ketosis required for medical reasons, the fewer carbohydrates should be consumed. Individual metabolism also varies from person to person. Age and sex play a role as well: women enter ketosis faster than men. Physical activity is also very important. Those who exercise a lot or do physically demanding work burn significantly more carbohydrates and can therefore eat more of them.

Based on our experience, the average person with an average level of activity (about 30 minutes of exercise per day) can eat around 50 g of carbohydrates per day to reach ketosis levels between 1.5 and 2.0. This is sufficient for treating most conditions.

No, of course not!

What is truly healthy is the metabolic switch. This means alternating between a ketogenic phase and a low-carb phase. Always in cycles. However, beginners should stay in ketosis for six weeks, especially if they previously ate a lot of carbohydrates. This metabolic pathway needs to be retrained.

Later on, carbohydrates can be reintroduced in moderation. With a low-carb diet — meaning up to 130 g of carbohydrates per day — you can also enjoy a plate of spaghetti or a piece of cake from time to time. But the best approach is to enjoy carbohydrates and then burn them off right away through physical activity. That way, they are used up and cannot be stored as fat or contribute to inflammatory processes in the body.

Many doctors today have become specialists without acquiring any nutritional knowledge, because it is not part of their exams and is hardly taught at universities. In addition, many believe ketosis is dangerous because they confuse it with ketoacidosis (a rare complication in type 1 diabetes).

Oncologists sometimes advise against a ketogenic diet for cancer patients because they fear weight loss. And they are not entirely wrong. With a ketogenic diet, one can both lose weight and gain weight. Precisely for this reason, and to avoid such mistakes, nutritional therapy with a ketogenic diet should only be carried out by experienced physicians.

Food has to taste good — this also applies to nutrition as medicine!

That’s why we have developed very delicious keto recipes and compiled a large collection for all kinds of preferences. We offer family-friendly recipes that children enjoy as well as keto recipes for special occasions such as parties or festive meals. We also have quick keto recipes for everyday cooking, keto snacks, and bowls to take with you.

We additionally provide a large selection of keto-vegetarian and keto-vegan recipes, as well as recipes for people with food intolerances or allergies.

Yes, definitely! Before starting a ketogenic diet, a medical check-up with laboratory tests should always be performed to determine whether there are any contraindications or whether therapeutic support measures should be planned. For long-term therapy and a ketogenic lifestyle, laboratory analyses should be carried out every 3–6 months. To use keto as a form of medicine and to follow it in a truly healthy way, medical and nutritional supervision is necessary in order to achieve optimal results.

Because keto — when applied correctly — acts as a form of medical therapy and can trigger strong reactions, medical expertise is required, especially when it is used to treat diseases.