Keto Diet
A very low-carbohydrate, high-fat diet that shifts the body into ketosis. Research suggests it may support short-to-medium term weight loss, though long-term evidence remains limited.
Keto Diet Key Facts
May be effective short-to-medium term
A 2013 meta-analysis of 13 RCTs published in the British Journal of Nutrition found that individuals on very low-carbohydrate ketogenic diets lost significantly more weight than those on low-fat diets over 12 months. However, the difference between keto and other calorie-matched diets tends to narrow over time.
Generally safe short-term with caveats
The keto diet appears safe for most healthy adults in the short-to-medium term (up to 12 months). Common side effects include the "keto flu" during adaptation, constipation, and elevated LDL cholesterol in some individuals. Long-term safety data beyond 2 years is limited. Not recommended for people with liver or pancreatic disease, or during pregnancy.
Typically 20-50g net carbs per day
To achieve and maintain nutritional ketosis, most people need to restrict net carbohydrate intake to 20-50g per day. This is significantly below the NHMRC-recommended 45-65% of energy from carbohydrates. The exact threshold varies by individual, activity level, and metabolic health.
Adherence can be challenging
Research suggests adherence to very low-carbohydrate diets drops significantly after 6-12 months. A 2019 review in Nutrients noted high dropout rates in keto diet trials. Many practitioners use cyclical approaches or transition to a broader low-carb diet after an initial keto phase.
Mixed effects - individual variation is significant
Keto diets typically raise HDL cholesterol and may lower triglycerides, which are positive markers. However, some individuals experience significant increases in LDL cholesterol, particularly the hyper-responder phenotype. A 2023 study in the American Journal of Clinical Nutrition noted that LDL response to keto diets is highly variable. Regular lipid monitoring is recommended.
What is the Keto Diet?
The keto diet is a very low-carbohydrate, high-fat eating pattern that has gained significant popularity in Australia and worldwide. By drastically reducing carbohydrate intake to around 20-50g per day and replacing it with fat, the body enters a metabolic state called ketosis, where it primarily burns fat for fuel instead of glucose.
Originally developed in the 1920s as a therapeutic diet for epilepsy, the ketogenic diet has since been studied for weight loss, type 2 diabetes management, and various other health conditions. Research suggests it may offer benefits for short-to-medium term weight loss, though its long-term effects and sustainability remain areas of active investigation.
For Australians considering a keto diet plan, it is important to understand that this approach significantly deviates from the Australian Dietary Guidelines, which recommend 45-65% of energy from carbohydrates. While emerging evidence supports its potential benefits, the diet requires careful planning to ensure adequate nutrition and should ideally be undertaken with guidance from an Accredited Practising Dietitian (APD).
How the Keto Diet Works
The keto diet works by fundamentally changing the body's primary fuel source. Under normal dietary conditions, the body preferentially burns glucose (from carbohydrates) for energy. When carbohydrate intake is restricted to approximately 20-50g per day, glycogen stores become depleted within 2-4 days.
With glucose unavailable, the liver begins converting fatty acids into molecules called ketone bodies (beta-hydroxybutyrate, acetoacetate, and acetone). These ketones can cross the blood-brain barrier and fuel the brain, heart, and muscles. This metabolic state is called nutritional ketosis, typically defined as blood ketone levels of 0.5-3.0 mmol/L.
The weight loss mechanism of keto is multifactorial. First, the initial drop in carbohydrates leads to water loss as glycogen (which binds water) is depleted - this accounts for the rapid early weight loss many people experience. Second, ketosis may suppress appetite through effects on hunger hormones including ghrelin and leptin. Third, the high protein and fat content of the diet promotes satiety, which may naturally reduce overall energy intake. Fourth, there is a modest increase in energy expenditure during the early adaptation phase.
The adaptation period, sometimes called "keto flu," typically lasts 1-2 weeks and may include fatigue, headache, irritability, and difficulty concentrating as the body transitions from glucose to fat as its primary fuel. Adequate electrolyte intake (sodium, potassium, magnesium) can help minimise these symptoms.
Macronutrient Breakdown
Approximately 20-50g net carbs per day, primarily from non-starchy vegetables, nuts, and seeds
Moderate protein intake of approximately 1.2-1.7g per kg bodyweight to maintain muscle mass while avoiding excess gluconeogenesis
Primarily from sources such as avocado, olive oil, nuts, butter, cheese, and fatty fish. Emphasis should be on unsaturated fats where possible
Net carbs (total carbs minus fibre) are typically counted rather than total carbs. Individual macronutrient needs vary based on body composition, activity level, and metabolic health.
Keto Diet in Australia
The keto diet has a significant following in Australia, though it sits outside mainstream dietary guidelines. The NHMRC Australian Dietary Guidelines (2013, currently under review) recommend 45-65% of energy from carbohydrates, making the keto diet substantially lower in carbs than official recommendations. However, the NHMRC has acknowledged that lower-carbohydrate approaches may have a role in type 2 diabetes management. Australians following a keto diet plan have good access to suitable foods. Local staples like lamb, beef, kangaroo, macadamia nuts, and avocados are naturally keto-friendly. Major supermarkets including Woolworths and Coles now stock dedicated keto product ranges. Australian brands like Noshu, Vitawerx, and Well Naturally produce keto-compatible snacks and treats. The Baker Heart and Diabetes Institute in Melbourne has conducted research on low-carbohydrate diets for type 2 diabetes, and the CSIRO has developed low-carb diet programs, though these are not as restrictive as a strict ketogenic diet. Australians considering keto should be aware that many traditional Australian foods - Vegemite on toast, meat pies, lamingtons, and Tim Tams - are not keto-compatible, which can make social eating more challenging.
The ketogenic diet has moderate-quality evidence supporting its use for short-to-medium term weight loss. Multiple RCTs and meta-analyses suggest it may produce greater weight loss than low-fat diets over 6-12 months, though the advantage tends to diminish over longer periods. Evidence is stronger for its role in managing type 2 diabetes and drug-resistant epilepsy. Key limitations include high dropout rates in longer studies, limited data beyond 24 months, and significant individual variation in metabolic responses, particularly regarding LDL cholesterol.
Research & Evidence
Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T
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
Finding: Meta-analysis of 13 RCTs (n=1,415) found that individuals on VLCKD lost significantly more weight than those on low-fat diets (weighted mean difference -0.91 kg). VLCKD also showed greater improvements in triglycerides, HDL cholesterol, and blood pressure, but increased LDL cholesterol.
Dashti HM, Mathew TC, Hussein T, Asfar SK, Behbahani A, Khoursheed MA, Al-Sayer HM, Bo-Abbas YY, Al-Zaid NS
Long-term effects of a ketogenic diet in obese patients
Experimental & Clinical Cardiology
Finding: In 83 obese patients followed for 24 weeks on a ketogenic diet, body weight, BMI, blood glucose, total cholesterol, LDL, and triglycerides all decreased significantly, while HDL increased. No significant side effects were reported.
Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD
Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet
Lipids
Finding: In 40 overweight adults with dyslipidemia, carbohydrate restriction (12% energy from carbs) led to greater improvements in metabolic syndrome markers compared to a low-fat diet over 12 weeks, including greater reductions in adiposity, improved insulin sensitivity, and more favourable triglyceride and HDL cholesterol levels.
Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A
Do ketogenic diets really suppress appetite? A systematic review and meta-analysis
Obesity Reviews
Finding: This systematic review and meta-analysis found that individuals in ketosis experienced less hunger and reduced desire to eat during energy restriction. The authors concluded that ketogenic diets may help suppress appetite, potentially improving adherence to energy-restricted diets.
Hallberg SJ, McKenzie AL, Williams PT, Bhanpuri NH, Peters AL, Campbell WW, Hazbun TL, Volk BM, McCarter JP, Phinney SD, Volek JS
Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study
Diabetes Therapy
Finding: In 262 adults with type 2 diabetes following a supervised ketogenic diet for 1 year, HbA1c decreased from 7.6% to 6.3%, 94% of insulin users reduced or eliminated insulin use, and mean weight loss was 12.0%. The intervention also improved cardiovascular risk markers.
Kirkpatrick CF, Bolick JP, Kris-Etherton PM, Sikand G, Aspry KE, Soffer DE, Willard KE, Maki KC
Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors
Journal of Clinical Lipidology
Finding: This clinical review concluded that very-low-carbohydrate and ketogenic diets are not superior to other dietary approaches for long-term weight management. They noted significant concern about elevated LDL cholesterol in some individuals and recommended monitoring lipid panels for those following these diets.
Source data from published peer-reviewed studies. Links open in a new tab to external medical databases.
Keto Diet Pros and Cons
Pros
May promote greater initial weight loss
Meta-analyses suggest ketogenic diets may produce greater weight loss than low-fat diets over 6-12 months, though some of the initial difference is due to water loss from glycogen depletion.
Source: Bueno et al. 2013
May reduce appetite and cravings
Research suggests nutritional ketosis may suppress appetite hormones, potentially making it easier to maintain a calorie deficit without feeling as hungry.
Source: Gibson et al. 2015
May improve type 2 diabetes markers
Studies show significant improvements in HbA1c, fasting glucose, and insulin sensitivity. Some participants have reduced or eliminated diabetes medications under medical supervision.
Source: Hallberg et al. 2018
May improve triglycerides and HDL cholesterol
Keto diets consistently show reductions in triglycerides and increases in HDL cholesterol, both of which are positive cardiovascular markers.
Source: Volek et al. 2009
Simple rules may aid compliance for some people
The straightforward principle of avoiding carbohydrates can be easier for some people to follow than calorie counting or portion control, at least in the short term.
Stable energy levels reported by many adherents
Once adapted, many keto dieters report more stable energy levels throughout the day without the blood sugar highs and lows associated with higher-carbohydrate eating. This may be related to more consistent fuel availability from ketones.
Growing availability of keto-friendly products in Australia
Australian supermarkets and health food stores now stock extensive ranges of keto-compatible products, from Noshu cakes and Vitawerx chocolate to cauliflower rice and zucchini noodles, making the diet more accessible than ever.
Cons
Restrictive and may be difficult to sustain
The very low carbohydrate allowance eliminates many foods including most fruits, grains, legumes, and starchy vegetables. Studies show high dropout rates in keto diet trials beyond 6 months.
Source: Kirkpatrick et al. 2019
"Keto flu" during adaptation
Most people experience fatigue, headaches, brain fog, irritability, and nausea during the first 1-2 weeks as the body adapts to using ketones. Adequate electrolyte intake can help but may not eliminate symptoms entirely.
May raise LDL cholesterol in some individuals
A subset of people experience significant increases in LDL cholesterol on keto diets, which is a risk factor for cardiovascular disease. This "hyper-responder" effect is not universal but requires monitoring.
Source: Kirkpatrick et al. 2019
Risk of nutrient deficiencies
Eliminating whole food groups can lead to inadequate intake of fibre, vitamin C, folate, potassium, and magnesium. Careful food selection and potentially supplementation are needed to address these gaps.
Social eating can be challenging
Many Australian social occasions centre around foods that are not keto-friendly - barbecue bread rolls, birthday cake, pub meals with chips, and cafe brunches with toast. This can make social situations difficult and may contribute to dropout.
Limited long-term safety data
Most keto diet studies run for 6-24 months. The long-term effects (5+ years) of sustained ketosis on cardiovascular health, kidney function, and bone density are not well established.
Not suitable for all populations
The keto diet is not recommended during pregnancy or breastfeeding, for people with certain liver or pancreatic conditions, those with a history of disordered eating, or people on certain medications without medical supervision.
Who is the Keto Diet For?
May be suitable for
- Adults with obesity seeking short-to-medium term weight loss
- People with type 2 diabetes (under medical supervision)
- Individuals who prefer structured dietary rules over calorie counting
- People who have tried other diets without success and want to try a different approach
- Adults with metabolic syndrome who may benefit from carbohydrate restriction
Not recommended for
- Pregnant or breastfeeding women
- People with a history of eating disorders
- Individuals with liver or pancreatic disease
- People with rare fat metabolism disorders (e.g. carnitine deficiency)
- Type 1 diabetics without close medical supervision (risk of ketoacidosis)
- Children and adolescents (unless for medically supervised epilepsy treatment)
- People taking SGLT2 inhibitor medications (increased ketoacidosis risk)
Medical Considerations
Important - Read Before Starting
- Consult your GP or an Accredited Practising Dietitian before starting, especially if you have any pre-existing health conditions
- People on diabetes medications (insulin, sulfonylureas) must work with their doctor to adjust doses to avoid dangerous hypoglycaemia
- Regular lipid panel monitoring is recommended, as some individuals experience significant LDL cholesterol increases
- Those on blood pressure medications may need dose adjustments as blood pressure can drop on keto
- Kidney function should be monitored in people with pre-existing kidney concerns, as higher protein intake may affect kidney load
- If taking anticoagulants (blood thinners), be aware that changes in vitamin K intake from dietary shifts may affect medication efficacy
Keto Diet Foods
Foods to Eat
Proteins
- Beef and lamb (grass-fed Australian preferred)
- Chicken thighs and drumsticks (with skin)
- Pork belly and pork chops
- Kangaroo (very lean - pair with added fat)
- Salmon and other fatty fish
- Eggs (free-range)
- Bacon and prosciutto (check for added sugar)
Healthy Fats
- Avocado and avocado oil
- Extra virgin olive oil
- Macadamia nuts and macadamia oil
- Butter and ghee
- Coconut oil and coconut cream
- MCT oil
Low-Carb Vegetables
- Spinach and rocket
- Zucchini
- Cauliflower
- Broccoli
- Mushrooms
- Capsicum (in moderation)
- Asparagus
- Cabbage and Brussels sprouts
Dairy
- Full-fat cheese (cheddar, brie, halloumi)
- Heavy cream and sour cream
- Full-fat Greek yoghurt (plain, small portions)
- Cream cheese
- Butter
Nuts and Seeds
- Macadamias
- Pecans
- Walnuts
- Almonds (in moderation)
- Chia seeds
- Flaxseeds (linseeds)
- Pumpkin seeds
Beverages
- Water
- Black coffee
- Tea (no sugar)
- Bone broth
- Sparkling water with lemon
Foods to Avoid
Grains and Starches
- Bread, pasta, and rice
- Oats and cereal
- Flour and baked goods
- Corn and popcorn
- Potato and sweet potato
Sugar and Sweets
- Sugar in all forms
- Soft drinks and fruit juice
- Lollies and chocolate (regular)
- Cakes, biscuits, and pastries
- Honey, maple syrup, and agave
Most Fruits
- Bananas
- Apples and pears
- Grapes and mangoes
- Dried fruits
- Note: small portions of berries (strawberries, blueberries, raspberries) are acceptable
Legumes
- Chickpeas and lentils
- Kidney beans and black beans
- Baked beans
- Hummus (in more than very small amounts)
Processed Foods
- Most takeaway and fast food
- Sauces with hidden sugars (tomato sauce, BBQ sauce)
- Low-fat products (often high in added sugar)
- Chips and crackers
- Processed meat with added sugars or fillers
Sample 7-Day Keto Diet Meal Plan
| Day | Breakfast | Lunch | Dinner | Snacks | ~kJ |
|---|---|---|---|---|---|
| Monday | Three-egg omelette with spinach, mushrooms, and cheddar cheese cooked in butter | Grilled chicken thigh salad with avocado, cucumber, feta, olive oil and lemon dressing | Pan-seared salmon fillet with roasted broccoli and cauliflower mash with butter and cream | Handful of macadamia nuts (30g), celery sticks with cream cheese | 7,500 kJ |
| Tuesday | Bacon (2 rashers) and eggs (2) with half an avocado and sauteed mushrooms | Zucchini noodles with bolognese sauce (beef mince, tinned tomatoes, herbs) topped with parmesan | Lamb cutlets with roasted Mediterranean vegetables (zucchini, capsicum, eggplant) drizzled with olive oil | Vitawerx chocolate square (2 pieces), handful of almonds | 7,800 kJ |
| Wednesday | Keto smoothie - coconut cream, handful of spinach, 1 tbsp almond butter, 1 tbsp MCT oil, handful of frozen raspberries | Tuna salad lettuce wraps with mayo, celery, and spring onions in butter lettuce cups | Chicken stir-fry with broccoli, bok choy, and mushrooms in coconut aminos and sesame oil, served on cauliflower rice | Pork crackle (25g), cheese slices (30g cheddar) | 7,200 kJ |
| Thursday | Two poached eggs on a bed of wilted spinach with hollandaise sauce and smoked salmon | Greek salad with halloumi - cucumber, cherry tomatoes, olives, red onion, grilled halloumi, olive oil dressing | Beef rump steak with garlic butter, side of creamed spinach with parmesan | Boiled egg, handful of pecans (30g) | 7,600 kJ |
| Friday | Coconut flour pancakes (2 small) with butter, cream, and a few fresh strawberries | Leftover beef sliced over rocket salad with avocado, cherry tomatoes, walnuts, and balsamic vinaigrette | Baked barramundi with lemon herb butter, steamed asparagus, and a side salad with olive oil | Noshu keto bar, handful of macadamias | 7,400 kJ |
| Saturday | Big brekkie - 2 eggs (scrambled in butter), 2 rashers bacon, grilled tomato, sauteed mushrooms, half an avocado | Pork belly bao-less bowl - slow-cooked pork belly on shredded cabbage with pickled cucumber, spring onions, and sriracha mayo | Roast chicken (thigh and drumstick with skin) with roasted cauliflower, Brussels sprouts, and gravy (thickened with xanthan gum) | Cheese platter - brie, cheddar, olives (small portions) | 8,200 kJ |
| Sunday | Smoked salmon, cream cheese, and capers on cucumber rounds with a side of scrambled eggs | Chicken and avocado soup with coconut cream and lime | Lamb shoulder roast (slow-cooked) with roasted low-carb vegetables (zucchini, eggplant, capsicum) and a mint and yoghurt sauce | Keto fat bombs (coconut oil, cocoa, almond butter), herbal tea | 7,900 kJ |
This is a sample Keto Diet meal plan for illustration. Adjust portions based on your individual calorie needs. Consult an Accredited Practising Dietitian for a personalised plan.
Suggested Australian Products
Keto Donuts and Keto Cake Range
ConvenienceNoshu
Australian-made keto-friendly baked goods with under 1g sugar per serve. Available in multiple flavours including chocolate and lemon.
White Chocolate Keto Bar
ConvenienceVitawerx
Australian-made keto chocolate bars with under 1g sugar per serve. Available in milk, white, and dark chocolate varieties.
MCT Oil (100% Coconut Derived)
SupplementMelrose
Australian brand MCT oil sourced from coconut. May help support ketone production. Use in coffee, smoothies, or salad dressings.
Macadamia Nuts (Raw)
StapleWoolworths Macro
Australian-grown macadamias are one of the best keto nuts - high in monounsaturated fat, very low in carbs (1.5g net carbs per 30g serve).
Cauliflower Rice
StapleBirds Eye
Frozen riced cauliflower as a convenient low-carb substitute for rice. Around 2g net carbs per 100g serve compared to 28g for white rice.
Keto Electrolyte Supplement
SupplementSwitch Nutrition
Australian-made electrolyte supplement with sodium, potassium, and magnesium to help prevent keto flu symptoms during the adaptation phase.
How to Get Started
- 1Consult your GP or an Accredited Practising Dietitian, especially if you have any pre-existing health conditions or take medications
- 2Calculate your personal macros using a keto calculator or our macro calculator - aim for approximately 5-10% carbs, 15-25% protein, and 65-80% fat
- 3Clear your pantry of high-carb temptations and stock up on keto staples - eggs, avocados, cheese, butter, olive oil, non-starchy vegetables, and quality proteins
- 4Start by reducing carbs gradually over a week (from your current intake down to under 50g, then under 20-30g) to ease the transition and minimise keto flu symptoms
- 5Track your food intake for at least the first 2-4 weeks using an app like MyFitnessPal or Cronometer to ensure you are hitting your macros correctly
- 6Increase your sodium, potassium, and magnesium intake to prevent electrolyte imbalances - add salt to meals, eat avocado and leafy greens, and consider a magnesium supplement
- 7Drink plenty of water (at least 2-3 litres per day) as the diuretic effect of carb reduction increases fluid needs
- 8Plan your meals for the first two weeks - preparation is essential when starting keto to avoid falling back on high-carb convenience foods
- 9Consider purchasing ketone test strips or a blood ketone meter to confirm you are in ketosis during the first few weeks
- 10Be patient with the adaptation phase (1-4 weeks) and do not judge results until you have been consistently in ketosis for at least 4-6 weeks
Common Mistakes to Avoid
Watch out for these
- Not eating enough fat - many people reduce carbs but also limit fat, leaving them hungry and low on energy. Fat is your primary fuel on keto.
- Eating too much protein - excess protein can be converted to glucose via gluconeogenesis, potentially preventing ketosis. Stick to moderate protein (1.2-1.7g per kg bodyweight).
- Ignoring electrolytes - sodium, potassium, and magnesium depletion causes most "keto flu" symptoms. Actively supplement these, especially in the first month.
- Not reading food labels - hidden carbs are everywhere in Australia, from sauces and dressings to "healthy" snack bars and flavoured yoghurts.
- Expecting overnight results - the initial 1-3 kg drop is mostly water weight. True fat loss takes time, and weight may fluctuate significantly in the first few weeks.
- Relying too heavily on keto junk food - keto bars, cookies, and fat bombs can stall progress if they lead to overconsumption of total energy. Whole foods should form the foundation.
- Not eating enough vegetables - just because keto is low-carb does not mean you should skip vegetables. Non-starchy vegetables provide essential fibre, vitamins, and minerals.
- Giving up during the adaptation phase - the first 1-2 weeks can feel difficult. This is normal and temporary. Most people feel significantly better after full adaptation.
Related Calculators
Macro Calculator
Calculate your ideal keto macros - the right ratio of fat, protein, and carbs based on your body composition and goals
Calorie Deficit Calculator
Determine how much of a deficit to combine with keto for optimal weight loss without losing muscle mass
TDEE Calculator
Find your total daily energy expenditure to set appropriate keto calorie targets for weight loss or maintenance
Protein Intake Calculator
Calculate your optimal protein intake for keto - enough to preserve muscle but not so much that it disrupts ketosis
BMI Calculator
Track your BMI progress as you follow the keto diet to monitor changes in weight status over time
Related Diet Guides
Carnivore Diet
An elimination diet consisting exclusively of animal products. Limited clinical research but growing anecdotal interest.
Low Carb Diet
A flexible approach that reduces carbohydrate intake to 50-130g per day while allowing a wider range of foods than strict keto. Moderate evidence supports its use for weight loss and blood sugar management.
Calorie Deficit Diet
The fundamental principle behind all weight loss. Strong evidence supports a moderate calorie deficit as the most reliable approach to fat loss.
Find a Dietitian Near You
Get personalised advice on the Keto Diet from an Accredited Practising Dietitian in your area.
Keto Diet and Weight Loss Medication
The keto diet can significantly affect how certain medications work. Diabetes medications (insulin, sulfonylureas, SGLT2 inhibitors) may need dose reductions to prevent dangerous hypoglycaemia or ketoacidosis. Blood pressure medications may need adjustment as carb restriction can lower blood pressure. Anticoagulants (warfarin) may be affected by changes in vitamin K intake. Anti-epileptic medication doses may need reviewing if following keto therapeutically. Always consult your prescribing doctor before starting a keto diet if you take any medications.
Frequently Asked Questions
What is a keto diet and how does it work?
A keto diet is a very low-carbohydrate, high-fat eating pattern that typically limits carbs to 20-50g per day. By severely restricting carbohydrates, your body depletes its glycogen stores and enters a metabolic state called ketosis, where it burns fat for fuel and produces ketone bodies. This metabolic shift may reduce appetite and promote greater fat loss compared to higher-carb diets, at least in the short-to-medium term.
How do I start a keto diet plan?
Start by consulting your GP or an Accredited Practising Dietitian. Then calculate your macros (roughly 70% fat, 20% protein, 10% carbs), clear out high-carb foods from your pantry, and stock up on keto staples like eggs, avocado, cheese, meat, and non-starchy vegetables. Reduce carbs gradually over a week to minimise keto flu, track your food with an app for the first month, increase electrolyte intake (sodium, potassium, magnesium), and plan your meals in advance.
How many carbs should I eat on keto?
Most people need to stay under 20-50g of net carbohydrates per day to achieve and maintain ketosis. Net carbs are calculated as total carbohydrates minus fibre. The exact threshold varies by individual - some people enter ketosis at 50g while others need to be below 20g. During the first 2-4 weeks, aiming for the lower end (under 20g) can help you enter ketosis faster. You can then experiment with gradually increasing to find your personal carb tolerance.
What are easy keto recipes for beginners in Australia?
Great beginner keto recipes using Australian ingredients include: scrambled eggs with avocado and bacon, chicken thigh stir-fry with low-carb vegetables and coconut aminos, beef mince bolognese on zucchini noodles, pan-seared salmon with cauliflower mash, Greek salad with grilled halloumi, and lamb cutlets with roasted Mediterranean vegetables. Focus on simple combinations of a protein source, a healthy fat, and non-starchy vegetables.
Is the keto diet safe long-term?
Short-to-medium term keto dieting (up to 12-24 months) appears safe for most healthy adults based on available research. However, long-term safety data beyond 2 years is limited. Potential concerns include elevated LDL cholesterol in some individuals, reduced fibre intake affecting gut health, and possible effects on bone density. Many health professionals recommend periodic check-ups including lipid panels while on keto, and some suggest using keto as a tool for 3-6 months before transitioning to a less restrictive low-carb approach for long-term maintenance.
What is keto flu and how do I avoid it?
Keto flu refers to a collection of symptoms that commonly occur during the first 1-2 weeks of starting a keto diet. Symptoms may include fatigue, headache, nausea, dizziness, irritability, and brain fog. It is caused primarily by electrolyte imbalances and dehydration as your body excretes more sodium and water when carb intake drops. To minimise symptoms: increase sodium intake (add salt to food, drink bone broth), eat potassium-rich foods (avocado, spinach), supplement magnesium (200-400mg daily), drink plenty of water, reduce carbs gradually rather than all at once, and allow yourself extra rest during the first week.
Can I drink alcohol on the keto diet?
Some alcoholic drinks are lower in carbs and can fit within keto macros in moderation, but alcohol can slow weight loss. Keto-compatible options include dry wines (roughly 2-4g carbs per glass), spirits like vodka, gin, and whisky with sugar-free mixers (close to 0g carbs), and some light beers. Avoid regular beer, cocktails with sugary mixers, sweet wines, and ciders. Be aware that alcohol tolerance typically decreases on keto, and your body will prioritise burning alcohol over fat, temporarily pausing ketosis.
How much weight can you lose on keto in Australia?
Weight loss on keto varies significantly by individual. In the first 1-2 weeks, many people lose 2-4 kg, though much of this is water weight from glycogen depletion. After that, fat loss of 0.5-1 kg per week is a realistic and healthy target, depending on your starting weight and calorie deficit. Research suggests keto dieters may lose slightly more weight than low-fat dieters over 6-12 months, though the difference tends to narrow over longer periods. A reasonable expectation might be 8-15 kg over 3-6 months for someone with significant weight to lose, though individual results vary widely.
This website is for informational and research purposes only. We are not medical professionals and nothing on this page constitutes medical advice, diagnosis, or treatment. Always consult a qualified doctor, Accredited Practising Dietitian, or specialist before making any changes to your diet.
The information on this page is based on published peer-reviewed research and Australian dietary guidelines. Individual results may vary. Data sourced from the NHMRC, Dietitians Australia, and published clinical studies. Last reviewed 2026-04-12.
Sources
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (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. DOI: 10.1017/S0007114513000548 PMID: 23651522
- Dashti HM, Mathew TC, Hussein T, Asfar SK, Behbahani A, Khoursheed MA, Al-Sayer HM, Bo-Abbas YY, Al-Zaid NS (2004). Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology. PMID: 19641727
- Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD (2009). Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. DOI: 10.1007/s11745-008-3274-2 PMID: 19082851
- Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews. DOI: 10.1111/obr.12230 PMID: 25402637
- Hallberg SJ, McKenzie AL, Williams PT, Bhanpuri NH, Peters AL, Campbell WW, Hazbun TL, Volk BM, McCarter JP, Phinney SD, Volek JS (2018). Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study. Diabetes Therapy. DOI: 10.1007/s13300-018-0373-9 PMID: 29417495
- Kirkpatrick CF, Bolick JP, Kris-Etherton PM, Sikand G, Aspry KE, Soffer DE, Willard KE, Maki KC (2019). Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors. Journal of Clinical Lipidology. DOI: 10.1016/j.jacl.2019.08.003 PMID: 31611148