The ketogenic diet, commonly known as the keto diet, has gained considerable attention in Australia as a unique approach to nutrition and health. Originally developed nearly a century ago as a medical treatment for epilepsy, keto has evolved into a popular lifestyle choice for weight management and metabolic health. But what exactly is the keto diet, and how does it work in the Australian context? Here’s a clear and up-to-date explanation.
What Is the Keto Diet?
At its core, the ketogenic diet is a low-carbohydrate, high-fat eating plan designed to shift your body’s metabolism away from relying on carbohydrates for energy and toward burning fat. By drastically reducing carbohydrate intake-typically to less than 50 grams per day-and increasing healthy fats, the body enters a state called ketosis. In ketosis, the liver converts fat into molecules called ketones, which become the primary fuel source for the brain and body instead of glucose derived from carbs.
In Australia, the typical macronutrient breakdown for keto looks like this:
- 70-80% of daily calories from fat
- 10-20% from protein
- 5-10% from carbohydrates
This differs significantly from the standard Australian diet, which is generally higher in carbs.
How Does Keto Work?
When you eat very few carbs, your body’s glucose stores become depleted. Normally, glucose is the preferred energy source for cells, especially the brain and red blood cells. However, in the absence of sufficient glucose, your body adapts by producing ketones from fat breakdown, which can cross the blood-brain barrier and fuel the brain efficiently.
This metabolic shift not only promotes fat burning but also stabilises blood sugar and insulin levels. Many Australians find that keto helps reduce cravings and supports sustained energy throughout the day.
Medical Origins and Uses in Australia
The ketogenic diet was first introduced in 1924 by Dr Russell Wilder at the Mayo Clinic as a treatment for epilepsy, particularly in children. The diet remains a medically supervised therapy in Australia for some infants and children with drug-resistant epilepsy, as it has been shown to reduce seizure frequency and severity.
Beyond epilepsy, keto has been embraced by many Australians for weight loss and metabolic health, although experts advise caution and recommend medical supervision, especially for those with underlying health conditions.
What Can You Eat on Keto in Australia?
Australian keto diets focus on whole, nutrient-dense foods that fit the low-carb, high-fat framework:
- Healthy fats: Avocados, olive oil, coconut oil, butter, and macadamia nuts
- Proteins: Grass-fed beef, free-range chicken, lamb, seafood like barramundi and salmon, and eggs
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, and asparagus
- Dairy: Full-fat cheeses, cream, and unsweetened Greek yoghurt (in moderation)
- Limited fruits: Mainly berries, lemons, and limes in small amounts
Important Considerations for Australians
While keto offers benefits, it’s not a one-size-fits-all solution. Accredited dietitians in Australia emphasise that the classical ketogenic diet is highly restrictive-often comprising up to 85-90% fat-which can be challenging to maintain and may exclude many nutritious foods like certain fruits, grains, and vegetables.
Experts recommend that anyone considering keto should do so under the guidance of healthcare professionals to monitor for side effects and ensure nutritional adequacy. This is especially important for individuals on medications or with chronic health issues.
The ketogenic diet in Australia is a low-carb, high-fat eating plan that shifts your body into ketosis, encouraging fat burning for energy instead of carbohydrates. While it originated as a treatment for epilepsy, many Australians now adopt keto for weight loss and improved metabolic health. The diet involves careful planning and medical oversight to ensure safety and effectiveness.