Keto Diet: A Comprehensive Guide For Australians 2024
Scientifically Reviewed by
Oscar Tong, Dietitian
Updated June 06, 2024
What is it?
|
Understanding Ketosis
|
Benefits
|
What to Eat
|
Foods To Avoid
|
4-Week Keto Diet Plan
|
Side Effects
|
Conclusion
Introduction To The Keto Diet
The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate eating plan that has gained immense popularity for its potential health benefits and effective weight loss results.
At its core, the ketogenic diet focuses on drastically reducing carbohydrate intake, leading the body into a state of ketosis.
In ketosis, the body shifts from using carbs as its primary fuel source to burning fat for energy, resulting in numerous metabolic changes, weight loss and health improvements.
Understanding Ketosis
Ketosis is a natural metabolic state characterised by elevated levels of ketone bodies in the bloodstream.
Ketones, produced by the liver from fatty acids or taken exogenously through ketones, serve as an alternative fuel source when carbohydrate availability is limited.
These ketones switch on ketosis, a metabolic state whereby fat is burned for energy.
Achieving and maintaining ketosis is the primary goal of the ketogenic diet, as it enables the body to efficiently burn stored fat for fuel, leading to weight loss and improved metabolic health[1].
6 Benefits of Ketosis
1. Weight Loss & Fat Burning
One of the most well-known benefits of the ketogenic diet is its ability to promote weight loss and fat burning.
By restricting carbohydrates and increasing fat intake, the body is forced to utilise fat stores for energy, reducing body fat percentage and overall weight loss.
The diet is difficult initially due to the absence of carbs but becomes easier as your body transitions to burning fat as its primary fuel source.
Using supplements such as ketones can rapidly accelerate the transition into ketosis, so you can start using fat as a fuel source within hours.
2. Boost Metabolism
As you age, metabolism slows down & the weight manages to creep up across the years. Going into ketosis is an excellent strategy to increase metabolism by switching your body from burning carbs to burning fat for energy.
This transition sparks a surge in the production of ketone molecules, which the liver generates by breaking down fatty acids.
The breakdown of fats into fatty acids and their conversion into ketones requires huge energy expenditure, contributing to an elevated metabolic rate.
Essentially, ketosis involves the body working harder to generate a different form of energy, thereby revving up calorie-burning through ketosis. So sit back and let your body torch that fat!
3. Significant Weight Loss Without The Risk Of Surgery & Drug Intervention i.e. Ozempic
The National Library of Medicine reports that a low-calorie Ketogenic diet resulted in 2.5kg of fat loss per week[2].
Comparatively, results you can expect from liposuction are typically around 2.5kg (equivalent to three to four litres), followed by months of recovery.
Drugs like Ozempic (semaglutide) are a subcutaneous injection used in people with type 2 diabetes. It may cause serious side effects, such as diabetic retinopathy & requires frequent painful injections which can cost thousands per month.
Not only is surgery & drug intervention risky, but can cost tens of thousands of dollars, unlike ketosis which is inherently natural & hardwired into our metabolic anatomy.
4. Improved Blood Sugar Control
Research has shown that the ketogenic diet can have significant benefits for individuals with type-2 diabetes or insulin resistance.
By minimising carbohydrate intake and stabilising blood sugar levels, the keto diet can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism[3].
5. Eliminate Brain Fog
Many individuals on the ketogenic diet report experiencing improved mental clarity, focus, and cognitive function.
This is attributed to the steady supply of ketones to the brain, which serves as a more efficient and sustainable energy source compared to carbohydrates.
6. Increased Energy Levels
As the body adapts to burning fat for fuel, many people experience a noticeable increase in energy levels and endurance on the ketogenic diet.
Unlike the energy fluctuations associated with carbohydrate-rich diets, ketosis provides a steady and consistent energy source (from our very own fat stores) throughout the day.
Supplementing with ketones can quickly create energy (from our very own fat stores) should you ever feel a bit "flat" when starting a keto diet.
Implementing The Keto Diet
Macronutrient Ratios
To achieve ketosis, it is essential to maintain specific macronutrient ratios.
A typical ketogenic diet consists of approximately 65% of calories from fat, 30-35% from protein, and 5-10% from carbohydrates.
Our Keto Meals contain the optimal macronutrient ratio for ketosis which takes the guess-work out of planning, grocery shopping & cooking.
Our nutritionists have fortified the meals with MCT's to further promote fat burning. They contain the optimal macronutrient percentages for ketosis, shown below - so you're guaranteed ketosis.
Protein: 30-35%
Carbs: 5-10%
Fats: 65%
What To Eat
On the ketogenic diet, focus on consuming whole, nutrient-dense foods that are low in carbohydrates and high in healthy fats. Examples include:
Avocados
Olive oil
Coconut oil
Blueberries (Fibre & Antioxidants)
Nuts and seeds
Cacao Powder (For Fibre)
Fatty fish (EPA & DHA)
Grass-fed meat and poultry
Leafy green vegetables
Alcohol: Low-carb Beer, Alcohol, Vodka are ok occasionally
Foods To Avoid
The foods listed below should be avoided as they can snap you out of ketosis. Examples include:
Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: wheat-based products, rice, pasta, cereal, etc.
Fruit: all fruit, except berries like blueberries and blackberries.
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
Unhealthy fats: processed vegetable oils, mayonnaise, etc.
Alcohol: beer, wine, liquor, mixed drinks
Meal Planning And Preparation
To ensure success on the ketogenic diet, planning, preparing meals and ensuring you have convenient no-prep keto snacks ahead of time is essential.
This helps avoid temptations and ensures that keto-friendly options are readily available when hunger strikes.
Consider batch cooking and meal prepping on weekends to save time during the busy work week.
Alternatively, if you don't have the time to plan your meals, grocery shop, cook, or track your macronutrient requirements, check out Keto Australia's range of dietitian-approved keto meals.
You won't need to do any cooking, cleaning or meticulous tracking. Simply heat, eat, and you'll be in ketosis, guaranteed.
4-Week Keto Diet Plan
Our ketogenic diet plans are designed with the perfect macronutrient ratios to generate maximal fat loss in 4 weeks.
We constantly revise and update our plans with the latest in metabolic science - our most recent update include the integration of intermittent fasting with powerful keto gummies alongside the keto diet to generate the greatest amount of fat loss in the shortest time possible (4-Weeks).
Our most up-to-date revision of the 4-Week keto diet plan:
Last Updated 1 month ago. 9/05/24
Get into ketosis & lose 2.5kg per week in 3-simple steps.
4-Week Keto Diet Plan
1.
Breakfast
Chew 2 Keto Burn Gummies upon waking - fast until lunch. The keto burn gummies when taken fasted will accelerate ketosis & ensure you will be fueled by your very own fat stores.
2.
Lunch
Chew 2 Keto ACV Gummies before your Keto lunch to prevent your body from breaking out of ketosis & continue burning fat for energy. (View Keto recipes or get Keto Meals delivered)
3.
Dinner
Chew 2 Keto Sleep Gummies before your Keto dinner to promote fat burning throughout your sleep. (View Keto recipes or get Keto Meals delivered)
Don't have time to grocery shop, track or meal prep?
Get a complete "done-for-you" keto meal plan bundle delivered. Simply heat, eat & lose weight. Furthermore, If you don't get results, get your money back - no questions asked. Keto Australia's promise to you.
Combine keto gummies with our keto meals to maximise ketone levels & fat burning.
Customers report a weight loss of 2-3kg per week when using keto meals alongside our keto ACV & burn gummies. Disclaimer: Always consult with your GP before starting a weight loss diet. Read Reviews Here
Start Your 4-Week Keto Diet Today & Save Up To 50% Off.
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Complete keto gummies starter kit - achieve rapid ketosis & lose 6-10kg in 4 weeks:
1 Bottle Keto Burn Gummies
1 Bottle Keto ACV Gummies
FREE Keto Sleep Gummies ($99)
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3 Free Keto Gummies - Keto Meals Chicken Bundle
Save $287
$541 $253 + Free Delivery
$0.00 Per Serving
4.9
Recommended for busy individuals who don't have time to cook or plan & want guarenteed weight loss:
15x Keto Meals (Chicken Flavours)
Simply Heat, Eat & Lose Weight
FREE Keto Burn Gummies ($99)
FREE Keto ACV Gummies ($69)
FREE Keto Sleep Gummies ($99)
30-Day Moneyback Guarentee
Lose 6kg Minimum Or Moneyback
Metro Areas Only Offer
Estimated Delivery Time:
10-14 Business Days (Slight delays due to high volume of orders.)
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All Flavours
Ultimate Starter Meal Plan
3 Free Keto Gummies - Ultimate Keto Meals Bundle
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$794 $507 + Free Delivery
$0.00 Per Serving
4.9
Recommended for busy individuals who don't have time to cook or plan & want guarenteed weight loss:
30x Keto Meals (All Flavours)
Simply Heat, Eat & Lose Weight
FREE Keto Burn Gummies ($99)
FREE Keto ACV Gummies ($69)
FREE Keto Sleep Gummies ($99)
30-Day Moneyback Guarentee
Lose 6kg Minimum Or Moneyback
Metro Areas Only Offer
Estimated Delivery Time:
10-14 Business Days (Slight delays due to high volume of orders.)
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$507 $794
Or 4 interest-free payments of $126.75 with
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Special Offer: Bonus $20 Gift Card for a friend & a $50 Gift Card for you with every purchase.
Why do we recommend combining intermittent fasting with the keto diet?
Research suggests that short periods of 14-16 intermittent fasting while taking ketone supplements such as keto gummies can rapidly kickstart ketosis. Our keto meals are also fortified with MCTs to power up fat-burning. So you can confidently rest assured you'll become a "well-oiled" fat-burning machine while following our highly effective 4-Week Keto Diet Plan.
Sample Keto Diet
Monday
intermittent fast: take 2 keto burn gummies (ketones), & drink water, black coffee or tea - fast until lunch.
breakfast (optional): egg, tomato, basil, and spinach omelette (Ensure to stay hydrated)
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before keto meals (view the delivery menu here) (view keto recipes here)
Tuesday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): egg, tomato, basil, and spinach omelette
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before steak & brocolli, salad & feta
Wednesday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): nut milk chia pudding topped with coconut and blackberries
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before Chicken Breast with Parmesan cheese, broccoli, and salad
Thursday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): omelette with avocado, salsa, peppers, onion, and spices
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before chicken breast stuffed with pesto and cream cheese and a side of grilled zucchini
Friday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before chicken salad with olive oil, feta cheese, and a side salad
Saturday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): cream cheese pancakes with blueberries and a side of grilled mushrooms
lunch: 2 keto sleep gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before white fish cooked in olive oil with kale
Sunday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): fried eggs with mushrooms
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before kangaroo patties with low-carb buns
Always remember, the 4-Week Keto Plan and intermittent fasting are not just about weight loss, they are about your overall health. By rotating the vegetables and meat over the long term, you're ensuring a diverse intake of nutrients and health benefits, keeping you on track for a healthier you.
Guilt-Free Snacks
If you have cravings while following the 4-Week Keto Plan, we have a variety of guilt-free Keto snacks you can indulge in whenever the hunger pangs strike.
Keto Bars - Limit of 2 per day.
Keto Protein Water - Can be had as many times as you'd like.
Keto Meals - Heat your favourite meal; this will boost metabolism and curb appetite.
Food & Drink You Can Have During Your Fast
Black Coffee & Tea: The naturally occurring caffeine in coffee & tea can slightly boost thermogenesis & give a boost in energy; ensure to have it without sugar, milk or creamers.
MCT Oil or Coconut Oil: Adding a small amount of MCT oil or coconut oil to your drinks can provide a quick energy source without significantly impacting insulin.
Apple Cider Vinegar: Some people include a small amount of apple cider vinegar in water, which may offer potential health benefits.
Ketones/Keto Gummies: Ketones are the foundation of ketosis. Adding them to your keto diet (especially throughout intermittent fasting) can power up fat-burning and provide you with energy (which comes from your fat stores). Be wary of brands that use cheap fillers and low-grade ingredients. To avoid buying the wrong product, Keto Australia recommend this brand.
Remember, the primary goal during a fast is to avoid foods and drinks that stimulate an insulin response, as insulin release can inhibit the fasting state & snap you out of ketosis. It's essential to listen to your body and choose options that work for you, as individual responses to fasting can vary. Consult a healthcare professional before starting any fasting regimen if you have specific health concerns or conditions.
Potential Side Effects & Considerations
While the ketogenic diet offers many benefits, it may not be suitable for everyone, and there are potential side effects to be aware of, including:
Keto flu: Some people may experience flu-like symptoms, such as fatigue, headache, and irritability, during the initial transition to ketosis. These symptoms typically subside within a few days to a week as the body adapts to burning fat for fuel. Keto Gummies contain ketones, which can rapidly invoke ketosis in a matter of hours, voiding a lot of the flu-like symptoms during the transitional phase.
Electrolyte imbalances: Restricting carbohydrates can lead to electrolyte imbalances, particularly sodium, potassium, and magnesium. Ensure adequate intake of electrolyte-rich foods or consider supplementation if necessary; our range of Keto Protein Water, Keto Bars & Keto Gummies are fortified with electrolytes.
Digestive issues: Some individuals may experience digestive discomfort, such as constipation or diarrhea, when starting the ketogenic diet. This is often temporary and can be mitigated by staying hydrated and increasing fibre intake from low-carb vegetables or supplementing with Keto ACV Gummies, which can support digestive health.
"As a someone who's worked in the health sector all their life & practises the keto diet, it's not just weight loss, but the other health benefits that make keto life-changing"
Heather
Conclusion
The ketogenic diet is a powerful tool for weight loss, improved metabolic health, and enhanced brain function.
By following a keto diet plan and achieving ketosis, individuals can experience a wide range of health benefits.
However, it is essential to approach the ketogenic diet mindfully, as it it very easy to kick your body out of ketosis once are in it. Thankfully Keto Australia offers a range of dietitian-approved keto products and a convenient keto meal delivery service to eliminate the guess-work and accelerate your fat loss results.
With proper planning and adherence to macronutrient ratios, the ketogenic diet can be a sustainable and effective way to achieve your health and wellness goals.
Where Can I Start?
Keto Australia was founded to make Keto easy. Our Keto offerings are here to simplify your journey.
Bid farewell to the challenges of staying in ketosis as Keto Australia handles all the intricate planning on your behalf.
Whether you aim to shed 5kg or an impressive 30kg, our tailored solutions cater to your unique body type & goals.
No more distractions from what truly matters – be it cherished moments with family, personal endeavours, or professional pursuits.
With Keto Australia's comprehensive meal plans, maintaining ketosis seamlessly integrates into your lifestyle.
Ready to embark on a transformative 4-Week Keto Journey? Seize the opportunity to redefine your wellness journey with Keto Australia today!
Start Your 4-Week Keto Diet Today & Save Up To 50% Off.
First time customers only. While stocks last.
Offer ends in
:
:
hours
40% OFF
Limited Time Offer
Buy 2 Keto Gummies, Get 1 Free
Save $119
$287 $168 + Free Delivery
$0.51 Per Serving
4.9
Complete keto gummies starter kit - achieve rapid ketosis & lose 6-10kg in 4 weeks:
1 Bottle Keto Burn Gummies
1 Bottle Keto ACV Gummies
FREE Keto Sleep Gummies ($99)
30-Day Moneyback Guarentee
Estimated Delivery Time:
1-2 Business Days
Delivered in
:
:
hours
Buy Now -
$168 $287
Or 4 interest-free payments of $41.75 with
Safe & secure checkout
53% OFF
Most Popular
3 Free Keto Gummies - Keto Meals Chicken Bundle
Save $287
$541 $253 + Free Delivery
$0.00 Per Serving
4.9
Recommended for busy individuals who don't have time to cook or plan & want guarenteed weight loss:
15x Keto Meals (Chicken Flavours)
Simply Heat, Eat & Lose Weight
FREE Keto Burn Gummies ($99)
FREE Keto ACV Gummies ($69)
FREE Keto Sleep Gummies ($99)
30-Day Moneyback Guarentee
Lose 6kg Minimum Or Moneyback
Metro Areas Only Offer
Estimated Delivery Time:
10-14 Business Days (Slight delays due to high volume of orders.)
Buy Now -
$253 $541
Or 4 interest-free payments of $63.37 with
Safe & secure checkout
All Flavours
Ultimate Starter Meal Plan
3 Free Keto Gummies - Ultimate Keto Meals Bundle
Save $287
$794 $507 + Free Delivery
$0.00 Per Serving
4.9
Recommended for busy individuals who don't have time to cook or plan & want guarenteed weight loss:
30x Keto Meals (All Flavours)
Simply Heat, Eat & Lose Weight
FREE Keto Burn Gummies ($99)
FREE Keto ACV Gummies ($69)
FREE Keto Sleep Gummies ($99)
30-Day Moneyback Guarentee
Lose 6kg Minimum Or Moneyback
Metro Areas Only Offer
Estimated Delivery Time:
10-14 Business Days (Slight delays due to high volume of orders.)
Buy Now -
$507 $794
Or 4 interest-free payments of $126.75 with
Safe & secure checkout
Special Offer: Bonus $20 Gift Card for a friend & a $50 Gift Card for you with every purchase.