The ketogenic diet, or keto, has become a popular eating approach in Australia for weight loss, energy improvement, and metabolic health. But what exactly does a keto diet consist of? At its core, keto is a low-carbohydrate, high-fat, and moderate-protein diet designed to shift your body into ketosis, a state where fat is burned for fuel instead of carbohydrates.
Here’s a straightforward, Aussie-friendly breakdown of what you eat on a ketogenic diet based on expert Australian health sources and practical meal ideas.
The Macronutrient Breakdown
- Fats: 70-80% of your daily calories come from healthy fats.
- Proteins: Moderate intake, about 15-20%.
- Carbohydrates: Very low, usually 5-10%, which translates to roughly 25-50 grams of net carbs per day.
This balance encourages your body to produce ketones from fat, providing a steady energy source and promoting fat loss.
Foods You Can Eat on Keto in Australia
1. Healthy Fats and Oils
You can enjoy fats liberally, including:
- Avocados and avocado oil
- Olive oil
- Butter and cream
- Coconut oil
- Nut butters like peanut butter (without added sugar)
- Nuts and seeds such as walnuts, almonds, and chia seeds
2. Protein Sources
Choose moderate amounts of:
- Meat (preferably grass-fed or free-range) such as beef, lamb, chicken, and kangaroo
- Fatty fish like salmon, mackerel, and barramundi
- Eggs
- Cheese and full-fat dairy products
3. Low-Carbohydrate Vegetables
Vegetables low in carbs are encouraged for fibre and nutrients:
- Leafy greens (spinach, kale, lettuce)
- Broccoli, cauliflower, cabbage
- Zucchini, asparagus, cucumber
- Peppers and mushrooms (in moderation)
4. Limited Fruits
Most fruits are high in sugar and carbs, but small portions of berries (strawberries, raspberries, blackberries) and citrus like lemon or lime are allowed occasionally.
Foods to Avoid or Limit
To stay in ketosis, you’ll need to restrict or avoid:
- Grains and cereals (bread, pasta, rice, oats)
- Starchy vegetables (potatoes, sweet potatoes, corn)
- Most fruits (bananas, grapes, mangoes)
- Sugary foods and drinks (soda, sweets, fruit juices)
- Legumes (beans, lentils, chickpeas)
- Processed foods with hidden sugars or carbs
Sample Day on a Keto Diet in Australia
- Breakfast: Scrambled eggs cooked in butter with spinach and feta cheese
- Lunch: Grilled chicken salad with olive oil, avocado, and mixed greens
- Dinner: Pan-seared salmon with asparagus cooked in coconut oil
- Snacks: A handful of macadamia nuts or celery sticks with almond butter
Important Considerations
Following keto can make it challenging to meet all your nutritional needs, so it’s advisable to consult with a healthcare professional or accredited dietitian before starting. They can help ensure you get the right balance of fats, fibre, vitamins, and minerals to support your health.
The keto diet in Australia consists mainly of high-quality fats, moderate protein, and very low carbohydrates. You’ll focus on whole foods like meat, fish, eggs, dairy, nuts, seeds, healthy oils, and low-carb vegetables while avoiding grains, sugars, and starchy produce. This eating pattern encourages your body to burn fat for energy, which can support weight loss and improve metabolic health.