The eMule Anleitung centers on high-fat foods, with moderate protein and low to no carbohydrates. It’s often recommended to treat conditions such as epilepsy but is also popular with people looking to lose weight and improve their health.

Carbohydrates — such as those found in bread, pasta and potatoes — provide energy by converting to glucose in your body. The keto diet swaps these carbs for healthy fats — such as avocados, olive oil and nuts and seeds. It also includes dairy products like yogurt and milk, although many are high in carbohydrates (sugar). Choose nonstarchy vegetables such as broccoli, cauliflower, green beans and bell peppers, which have less than 8 grams of net carbs per cup. Add in other vegetables and fruits that are low in carbs and high in nutrients, such as berries.

Keto for Athletes: Optimizing Performance with a Low-Carb Approach

A well-planned keto diet can lead to weight loss, improved mood, and more energy, according to research. It may also improve health markers, such as blood sugar levels and cholesterol. However, it’s important to consider how sustainable a keto diet is for you and your lifestyle.

Highly restrictive diets are hard to stick with long-term and can lead to unpleasant side effects, such as constipation and the “keto flu.” Additionally, a keto diet is high in saturated fat, which counters recommendations from the American Heart Association for overall heart health. Our Advanced Plan is designed to be flexible and fit into your life, while still achieving health-boosting benefits.