The eMule Anleitung aims to cut carbohydrates, which fuel the body’s cells, to zero or less. Then, the body uses fat as its primary fuel, a process called ketosis. The diet is high in healthy fats like olive oil and coconut oil (which contain medium-chain triglycerides, which may boost ketone production) and low in nutrient-poor carbohydrates, such as fruit, starchy vegetables and sweeteners.

The plan, which was developed by a group of doctors, is typically recommended to people with type 2 diabetes. The diet has shown promise in reducing blood sugar levels and boosting weight loss, but before you try it, talk with your doctor. A dramatic dietary change could raise or lower your blood sugar levels, requiring adjustments to your medication and insulin doses.

The Keto Flu: Understanding, Preventing, and Managing Common Side Effects

A well-designed keto plan can include nutrient-rich, low-sugar plant foods, like leafy greens, cruciferous vegetables and berries. Aim for no more than 10 to 60 grams of carbohydrates per day, or net carbs, which are total carbohydrates minus fiber.

Nonstarchy vegetables are a staple of the keto diet and provide vitamins, minerals and antioxidants. Aim for vegetables with no more than 8 g of carbohydrate per cup, such as broccoli, cauliflower, mushrooms, spinach and zucchini. You can also add in other nutrient-rich foods, such as sauerkraut and kimchi, fatty fish (like salmon, trout or tuna), nuts and seeds, dairy products (like yogurt and cottage cheese) and kefir. Just be mindful of the saturated fat in animal products, which can raise cholesterol and lead to heart disease.