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The Ultimate Beginner’s Guide to Keto

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Effortlessly switch to fat-burning mode

Clear brain fog & boost mental clarity

Experience lasting stable energy

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Scientifically verified by Oscar Tong 30 Oct 2025

Keto Meal Plan eBook 2025.

What is keto?

The ketogenic diet (keto) is a low-carbohydrate, healthy fat eating plan designed to shift your metabolism into a state of ketosis, where it burns its own fat for fuel, leading to significant weight loss.

  • How does keto work? 👉

  • Cut Carbs

    Skip common carbohydrates such as sugar, bread, rice, pasta, potatoes, and fruit.

  • Switch On Ketosis

    By reducing carbs to less than <50g a day or using our powerful Keto Gummies, your body will begin to burn fat for energy.

  • Stay In Ketosis

    Maintain the fat burning keto state by following the do's & don'ts list of foods below.

  • Convert fat to energy

    Ditch carbs, load up on keto staples.

  • Fully fat adapted

    Stay consistent, track progress, see results.

✅ Foods to Eat on Keto

⛔Foods to Avoid on Keto

Why switch to keto?

Life before Keto

A sluggish metabolism

Constant sugar cravings

Fluctuating energy levels

Brain fog and poor focus

Stubborn belly fat

Water retention and bloating

Low mood and signs of depression

Life on Keto

A faster, fat-burning metabolism

Fewer cravings and better control

Steady, all-day energy

Sharper mind and better focus

Leaner body with visible fat loss

Reduced bloating and puffiness

Better mood and emotional balance

Get Started

How long does it take for the body to enter ketosis 👉

It typically takes 1 week to become fully fat-adapted after reducing carbs to less than 50g per day.

  • 0–24 Hours: Initial Changes

    Keto Habit: You reduce carbs to less than 50g a day, cutting out most bread, pasta, and sugary foods. Take exogenous ketones (keto gummies) on an empty stomach at the directed times.

    What This Causes: Your body starts using glucose in your blood and stored in your liver and muscles (glycogen) for energy. As glycogen breaks down, your body releases water.

    What You’ll Notice: You might pee more often, lose some water weight, and feel normal energy levels for now.

  • 24–48 Hours: Running Low on Sugar Stores

    Key Change: Carbs stay under 50g a day, and glycogen stores start running out.

    What This Causes: Blood sugar levels drop, insulin decreases, and your body begins looking for other energy sources.

    What You’ll Notice: You might feel tired, sluggish, or irritable. You could feel thirstier, have a dry mouth, and crave sugar or carbs.

  • 48–72 Hours: Fat Burning Starts

    Key Change: Glycogen is almost gone, so your body starts breaking down fat to make ketones.

    What This Causes: Your liver turns fat into ketones, which your brain and body can use for energy. This is the beginning of ketosis.

    What You’ll Notice: Your breath may smell fruity or metallic. You might experience “keto flu” symptoms like headaches, dizziness, or muscle cramps. You’ll likely keep peeing more often and notice continued water weight loss.

  • 3–7 Days: Ketosis Kicks In

    Key Change: Your body switches to using ketones as its main energy source.

    What This Causes: Your brain and muscles start adapting to ketones, and fat burning accelerates.

    What You’ll Notice: You’ll feel less hungry and have fewer carb cravings. Your energy and focus will feel more stable. You may notice reduced bloating and slight weight loss, especially around your midsection.

  • 3–4 Weeks: Fully in Ketosis

    Key Change: Your body is now fully adapted to burning fat and using ketones for fuel.

    What This Causes: Fat becomes your primary energy source, even during exercise, and your metabolism becomes more efficient.

    What You’ll Notice: You’ll see visible fat loss and feel steady energy throughout the day. Your workouts will feel stronger. Sleep quality and mood may improve, and your skin might look clearer.

  • Beyond 1 Month: Long-Term Benefits

    Key Change: You consistently keep carbs low (under 50g) and maintain ketosis long-term.

    What This Causes: Your body continues to burn fat efficiently, improving metabolism, reducing inflammation, and stabilising blood sugar.

    What You’ll Notice: You’ll experience ongoing fat loss, better muscle tone, and consistent energy. Your mood and mental clarity will stay balanced, and you’ll feel stronger and healthier overall.

Best Sellers

The Keto Difference

30 Days

-16kg

Before

After

7 Days

-2kg

Before

After

90 Days

-20kg

Before

After

90 Days

-18kg

Before

After

Backed by Australian Clinical Research

Two independent clinical studies conducted in South Australia provide strong evidence that a well-formulated ketogenic diet, with or without intermittent fasting, is a safe and effective tool for improving metabolic health.

  • Lost

    9.6kg

    average weight lost by patients in ketosis

  • REDUCED

    93%

    of Type 2 Diabetics reduced or stopped medication

  • IMPROVED

    42%

    drop in triglycerides from therapeutic carb restriction + fasting

Meet the program loved by 50,000 Aussies

Keto Side Effects & FAQ

What are the common side effects of keto?

When starting keto, your body transitions from burning carbs to burning fat, which can cause temporary side effects:
▪ Keto Flu: Fatigue, headache, nausea, irritability, and muscle cramps caused by electrolyte imbalances and dehydration.
▪ Digestive Issues: Constipation or diarrhoea as your gut adjusts to a higher fat, lower fibre diet.
▪ Bad Breath: A fruity or metallic odour due to acetone, a by-product of ketosis.
▪ Increased Urination: Your body excretes glycogen, which releases water, leading to frequent urination.

What's the Keto Flu?

Keto flu is common in the first week as your body adjusts to burning fat instead of carbs. Stay hydrated and increase electrolytes by consuming salt, magnesium, and potassium. Our Keto Gummies Set contains all the essential electrolytes to help ease symptoms, making the transition to ketosis smoother.

How do I know I’m in ketosis?

Look for signs like bad breath, increased energy, reduced appetite, and mental clarity. For accurate results, use a keto test kit like a breath meter or blood ketone monitor (both available in our store). The best time to test is 2-3 hours after a meal for reliable readings.

Why am I not losing weight anymore?

Check your macros and track your food for hidden carbs. Consider intermittent fasting, increasing physical activity, or trying our Burn gummies to support ketogenic fat metabolism and hormonal balance. Ensure you're sleeping well and managing stress, as these factors impact weight loss.

Can I exercise on keto?

Yes! Keto is compatible with all types of exercise. For high-intensity workouts, you might need slightly more carbs to fuel performance. Be sure to stay hydrated and replenish electrolytes, especially post-workout, with options like our Keto Gummies.

Is keto safe long-term?

Yes, for most people, keto is safe and sustainable. A keto diet rich in whole foods ensures adequate nutrients. Regularly monitor cholesterol and overall health. If you're unsure, consult with a healthcare professional or incorporate periodic carb cycling to suit your lifestyle.

How do I balance my macros?

The standard keto macro split is 70% fat, 20% protein, and 10% carbs. Use an app to calculate net carbs (total carbs minus fibre) and ensure you're meeting your daily targets. For support, try our meal plans and supplements tailored to your goals.

Why do I have digestive issues on keto?

Digestive issues occur as your gut microbiome adjusts to a higher fat intake and reduced fibre.

Avoid this by:
▪ Gradually increasing fat intake to avoid overloading your system.
▪ Eating high-fibre veggies like spinach, zucchini, and cauliflower.
▪ Adding our Keto Debloat + Digest supplement into your routine.

Can keto cause nutrient deficiencies?

A poorly planned keto diet can lack vitamins and minerals, especially if you avoid nutrient-dense foods like leafy greens and nuts.
▪ Eat a variety of whole foods like spinach, eggs, salmon, and almonds.
▪ Use a daily multivitamin or our Keto Daily Greens to fill nutrient gaps.

Can you lose hair on keto?

Hair thinning can occur due to reduced calorie intake, nutrient deficiencies, or stress on the body. It’s usually temporary and improves with proper nutrition.
▪ Ensure you eat adequate protein (1.2-2g per kg of body weight). Use our keto calculator to be sure.
▪ Supplement with protein, collagen, and fibre, found in our Keto Collagen Protein Powder.

Can I drink alcohol on keto?

Yes, but choose low-carb options like dry wine, spirits (e.g., vodka, gin, whisky), or light beer.

Avoid sugary mixers and stick to moderation to stay in ketosis. Alcohol may slow weight loss temporarily, so plan accordingly.