If you’re starting the ketogenic diet in Australia or just curious about what it involves, one of the first questions is: What foods can you actually eat on keto? The keto diet focuses on low-carb, high-fat, and moderate-protein foods to help your body enter a state called ketosis, where fat becomes the main source of energy instead of carbohydrates.
Here’s a fresh, Aussie-friendly breakdown of the foods you’ll enjoy on keto, based on expert advice and local availability.
Protein and Meat Choices
Keto encourages eating moderate amounts of protein, especially from fatty cuts, which provide energy and essential nutrients:
- Chicken thighs: More fat than breast meat, making them ideal for keto. Rich in B vitamins and selenium.
- Pork chops: High in protein and important minerals like phosphorus and selenium.
- Sirloin steak: Rich in iron, zinc, and vitamin B12, it’s excellent for maintaining muscular mass and energy levels.
- Oily fish: Omega-3 fatty acids and vitamins D and B12 are found in salmon, mackerel, and barramundi.
- Eggs: A versatile, low-carb staple perfect for any meal.
- Seafood: Oysters, mussels, and prawns provide nutrients and diversity.
Low-Carb Vegetables
Vegetables are essential for fibre, vitamins, and minerals but should be low in carbohydrates to keep you in ketosis. In Australia, these are popular keto-friendly veggies:
- Leafy greens: Spinach, kale, lettuce, and arugula are nutrient-dense and very low in carbs.
- Cruciferous veggies: Broccoli, cauliflower, cabbage, and Brussels sprouts provide fibre and antioxidants.
- Zucchini: Great for making keto-friendly noodles or fritters.
- Asparagus: Rich in fibre and vitamins, perfect roasted or steamed.
- Cucumber and celery: Low-carb, hydrating, and crunchy snacks.
- Bell peppers and leeks: Use in moderation due to slightly higher carb content.
- Mushrooms and eggplant: Add texture and flavour without many carbs.
Healthy Fats: The Heart of Keto
Fat is your primary fuel on keto, so including plenty of healthy fats is key:
- Avocados: Loaded with monounsaturated fats and potassium.
- Olive oil and avocado oil: Ideal for dressings, roasting, and cooking.
- Coconut oil and MCT oil: Provide quick energy and support ketosis.
- Butter and ghee: Rich in vitamins A and K2, perfect for cooking or spreading.
- Animal fats: Bacon grease, duck fat, lard, and tallow add flavour and fat content.
- Nuts and seeds: Macadamias, almonds, walnuts, pecans, chia, flaxseeds, and pumpkin seeds make great snacks and meal additions.
Dairy Products
Full-fat dairy fits well into keto, but watch for carbs in some products:
- Cheeses: Cheddar, mozzarella, cream cheese, and other hard cheeses are low in carbs and high in fat.
- Heavy cream and sour cream: Use in cooking or coffee.
- Unsweetened Greek yoghurt: Can be included occasionally in small amounts.
Fruits on Keto
Most fruits are too high in carbs for keto, but some berries and citrus fruits can be enjoyed in moderation:
- Berries: Blackberries, raspberries, and strawberries in small servings.
- Lemons and limes: Great for flavouring dishes and drinks.
- Avocado: Technically a fruit, but a keto superstar due to its fat content.
Foods to Avoid on Keto
To stay in ketosis, avoid or strictly limit:
- Bread, pasta, rice, and grains
- Starchy vegetables like potatoes, sweet potatoes, corn, and pumpkin
- Most fruits, especially bananas, apples, mangoes, and grapes
- Sugary foods and drinks, including fruit juices and desserts
- Processed foods with hidden sugars or unhealthy vegetable oils
Sample Aussie Keto Meal Ideas
- Breakfast: Scrambled eggs cooked in butter with spinach and avocado slices.
- Lunch: Grilled barramundi with steamed broccoli and a drizzle of olive oil.
- Dinner: Kangaroo steak with roasted asparagus and cauliflower mash.
- Snack: Celery sticks with almond butter or a handful of macadamia nuts.
On the keto diet in Australia, you’ll focus on eating plenty of healthy fats, moderate protein, and low-carb vegetables while avoiding sugars and starches. By choosing fresh, local ingredients and nutrient-rich foods, you can enjoy a sustainable and delicious ketogenic lifestyle.