The ketogenic (or keto) diet is a very low-carbohydrate, high-fat diet designed to trigger a metabolic state called ketosis. In ketosis, the body burns fat instead of glucose for energy, which may lead to weight loss and other health benefits.
- What food do you eat on the keto diet?
- What is the basic rule of a keto diet?
- What does a keto diet consist of?
- What do you eat a day on keto diet?
- Can you eat rice on keto?
- Can you drink milk on keto?
To enter this state, most people reduce their carbohydrate intake to 20–50 grams per day, focus on high-fat foods, and keep protein intake moderate (around 20% of daily calories). It’s not just about cutting out bread and pasta—it’s a full shift in how your body fuels itself.
How Does the Keto Diet Work?
- Low-Carb Intake: By drastically cutting down on carbs, your body runs out of its main fuel source—glucose.
- Fat as Fuel: In response, your liver starts breaking down fat into ketones, an alternative energy source for the body and brain.
- Achieving Ketosis: When ketone levels rise, you enter ketosis—this is when the fat-burning benefits of keto kick in.
What Foods Are Common on a Keto Diet?
The keto diet focuses on high-fat, low-carb foods such as:
- Fatty cuts of meat and oily fish
- Eggs and full-fat dairy like cheese and cream
- Avocados, nuts, and seeds
- Healthy oils like olive oil and coconut oil
- Low-carb vegetables such as spinach, zucchini, and broccoli
Avoid high-carb foods like bread, pasta, rice, most fruits, sweets, and sugary drinks.
Why Aussies Are Embracing Keto
Australians are increasingly interested in keto for more than just weight loss. Some potential benefits include:
1. Weight Loss
By switching the body’s fuel source from glucose to fat, many people report a significant reduction in body weight—especially abdominal fat.
2. Stable Blood Sugar
For Australians managing type 2 diabetes or prediabetes, keto may help improve insulin sensitivity and lower blood sugar levels. However, it’s essential to consult a healthcare provider before making any dietary changes.
3. More Energy
Once the body adapts to ketosis, many users experience sustained energy levels, better mental focus, and reduced energy crashes compared to high-carb diets.
Risks and Considerations of the Keto Diet
While the keto diet offers some exciting benefits, it’s not without its downsides.
- Keto Flu: In the first few days, some people experience headaches, fatigue, and nausea as the body adjusts.
- Nutrient Deficiencies: Cutting out many fruits, grains, and legumes can reduce your intake of essential vitamins and minerals.
- Long-Term Health Effects: Research on the long-term impact of keto is still ongoing. Some studies suggest possible risks such as increased cholesterol, kidney strain, and liver issues.
- Not for Everyone: Individuals with underlying health issues, pregnant women, or those on medications should talk to a doctor before starting keto.
Keto in Australia: Growing Awareness and Resources
In Australia, keto-friendly products are becoming more available in supermarkets and health food stores. There are now keto meal delivery services, Aussie keto cookbooks, and local online communities where people share recipes, results, and support.
From Sydney to Perth, keto cafes are popping up with menus that cater to low-carb eaters—offering everything from keto burgers with lettuce buns to fat bombs for dessert.