Keto Diet

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.

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.

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.

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.

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.

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.

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.

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.