Eat fat and still lose weight? That doesn’t work? Is unhealthy? Or doesn’t taste good? Germany’s first keto chef
from Berlin proves the opposite. He has been cooking and living ketogenically for seven years now. Keto Cuisine has helped him to lose unnecessary weight and live a much healthier life.
Born as the son of Turkish immigrants in North Rhine-Westphalia and later raised in Berlin, Erhan Korkmaz has been working in various kitchens and restaurants for over 20 years. Curious, he has since embarked on a culinary journey through all the continents and flavors of the world, always on the lookout for new tastes and techniques that make his own dishes more creative and ever better.
When he weighed in at a hefty 102 kg seven years ago, Erhan had reached a point in his private life where he wanted to pull the emergency brake. But dieting and “losing weight” were not his thing. After all, he only wanted to lose fat, not lose muscle mass and, above all, not starve himself – which would never have worked for him as a chef anyway. Intensive research abroad soon led him to the ketogenic diet – a way of life, which was completely unknown in Germany at the time.
Put simply, keto is a more consistent form of low-carb nutrition, whereby the intake of carbohydrates is limited to a maximum of 50g per day. The body achieves nutritional ketosis in everyday life when 60 to 90 percent of calories are consumed as fat, 20 percent as protein and 0 to 15 percent from carbohydrates. The ratios do not have to be adhered to exactly at every meal, but it is important that the daily amount consumed is within these ranges.
Once ketosis is reached, our body obtains energy mainly from fat and from excess fat cells because its own carbohydrate stores are used up and no new sugars are added. You should give yourself three to five days until your body is in a state of ketogenic fat burning. Only then does our liver produce ketones, which provide our body with new energy.
Back then, Erhan Korkmaz lost an astonishing 16 kg of almost pure fat mass in just four months. JoJo effect? Not a chance. Because the high-fat and high-protein diet, paired with lots of vegetables, prevents hunger pangs and cravings. The insulin level remains low around the clock and the pancreas comes to rest.
At the same time, thanks to the large vegetarian component, Keto Cuisine is very high in fiber, which has a positive effect on the intestinal flora and thus on our overall health. Provided it is freshly cooked and processed products, ready meals and industrially produced food are avoided.
It is interesting to note that the body really does burn fat despite the high-fat keto diet. In addition, studies show that the diet has positive aspects on a variety of diseases. It has long been recommended for epilepsy patients and is also said to have a beneficial effect on allergies, migraines, diabetes and even cancer, because cancer cells apparently utilize fats and fatty acids less, instead drawing energy from sugar and therefore carbohydrates.
Erhan Korkmaz is certain that the industrialization of our food is to blame for all the many lifestyle diseases and intolerances to gluten, lactose, histamine and the like:
“People used to stand in the kitchen and cook fresh food. Industrial stuff, convenience products and fast food chains were rather unknown. But after it was drummed into us that cooking had to be quick so that we could devote ourselves to more important things in life, our society was literally flooded with unhealthy food, flavor enhancers and chemicals. We need to learn how to cook properly again. Healthy and fast is a problem in the kitchen.”
Erhan’s keto benefits
No food cravings, despite rapid fat loss. Good concentration in everyday life, thanks to stable blood sugar and good sleep quality. A steadily improving general sense of well-being, more energy, because the downs after eating also disappear. Erhan Korkmaz himself has also noticed an improvement in blood pressure and a slowing down of the ageing process.
Keto recipes to try out
Erhan Korkmaz has developed these three recipes exclusively for all Murmelz readers. You can find more inspiration for lasagne with delicate celery leaves, zoodles & co. on his Instagram page
Poached rolls of winter cod with Pernod sauce and Parmesan cheese dumplings
Venison fillet wrapped in bacon on sherry jus with almond broccoli and kohlrabi gratin
Chocolate panna cotta
Murmelz book tip
The American Bruce Fife is considered the godfather of the keto diet. We have taken a closer look at two of his books and can recommend them: