Keto Diet Guide for Australians 2025

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Scientifically Verified by Oscar Tong, Dietitian (APD 056821) Last Updated: 08 February 2025

What is keto?

The ketogenic diet (keto) is a low-carbohydrate, healthy fat eating plan designed to shift your metabolism into a state of ketosis, where it burns its own fat for fuel, leading to significant weight loss.

How does keto work? 👉
Step 1: Cut Carbs

Skip common carbohydrates such as sugar, bread, rice, pasta, potatoes, and fruit.
Step 2: Switch On Ketosis

By reducing carbs to less than <50g a day or using our powerful Keto Gummies, your body will begin to burn fat for energy.
Step 3: Stay In Ketosis

Maintain the fat burning keto state by following the do's & don'ts list of foods below.
Step 4: Enjoy permenant fat loss & return to eating a balanced diet.

Ditch carbs, load up on keto staples.
Step 5: Your body is now fat adapted & can efficiently transition in & out of ketosis. Use the keto diet as a tool whenever you need to burn fat fast.

Stay consistent, track progress, see results.

Benefits of keto

Weight loss

Keto helps your body burn fat instead of carbs for energy, targeting stored fat—even stubborn areas.

Mental Clarity

Ketones provide a steady, clean energy source for the brain, enhancing focus and mental clarity.

Targets Visceral Fat

Burns fat around internal organs, reducing risks of heart disease and metabolic disorders.

Appetite Suppression

Keto naturally suppresses hunger by lowering ghrelin, the hormone that signals hunger.

Heart Health

Boosts HDL (good cholesterol) and lowers triglycerides, improving heart health markers.

Lower Inflammation

Reduces inflammation to ease joint pain and support long-term health.

Stable Energy

Fat is a clean, lasting fuel that avoids sugar crashes and keeps energy steady.

Blood Sugar Control

Balances blood sugar and improves insulin sensitivity, supporting diabetes management.

✅ Foods to Eat on Keto

⛔Foods to Avoid on Keto

How long does it take for the body to enter ketosis 👉

It typically takes 1–2 weeks to become fully fat-adapted after reducing carbs to less than 50g per day. If you've tried keto before & struggle to get into ketosis i.e. fat-burning mode, our science-backed keto burn gummies contain powerful ingredients that can rapidly switch on ketosis (when taken on an empty stomach). Fast-tracking the process entirely. Swipe right to uncover the biology behind this process and how your body adjusts.

0–24 Hours: Initial Changes

Keto Habit: You reduce carbs to less than 50g a day, cutting out most bread, pasta, and sugary foods. Take exogenous ketones (keto gummies) on an empty stomach at the directed times.
What This Causes: Your body starts using glucose in your blood and stored in your liver and muscles (glycogen) for energy. As glycogen breaks down, your body releases water.
What You’ll Notice: You might pee more often, lose some water weight, and feel normal energy levels for now.
24–48 Hours: Running Low on Sugar Stores

Key Change: Carbs stay under 50g a day, and glycogen stores start running out.
What This Causes: Blood sugar levels drop, insulin decreases, and your body begins looking for other energy sources.
What You’ll Notice: You might feel tired, sluggish, or irritable. You could feel thirstier, have a dry mouth, and crave sugar or carbs.
48–72 Hours: Fat Burning Starts

Key Change: Glycogen is almost gone, so your body starts breaking down fat to make ketones.
What This Causes: Your liver turns fat into ketones, which your brain and body can use for energy. This is the beginning of ketosis.
What You’ll Notice: Your breath may smell fruity or metallic. You might experience “keto flu” symptoms like headaches, dizziness, or muscle cramps. You’ll likely keep peeing more often and notice continued water weight loss.
3–7 Days: Ketosis Kicks In

Key Change: Your body switches to using ketones as its main energy source.
What This Causes: Your brain and muscles start adapting to ketones, and fat burning accelerates.
What You’ll Notice: You’ll feel less hungry and have fewer carb cravings. Your energy and focus will feel more stable. You may notice reduced bloating and slight weight loss, especially around your midsection.
3–4 Weeks: Fully in Ketosis

Key Change: Your body is now fully adapted to burning fat and using ketones for fuel.
What This Causes: Fat becomes your primary energy source, even during exercise, and your metabolism becomes more efficient.
What You’ll Notice: You’ll see visible fat loss and feel steady energy throughout the day. Your workouts will feel stronger. Sleep quality and mood may improve, and your skin might look clearer.
Beyond 1 Month: Long-Term Benefits

Key Change: You consistently keep carbs low (under 50g) and maintain ketosis long-term.
What This Causes: Your body continues to burn fat efficiently, improving metabolism, reducing inflammation, and stabilising blood sugar.
What You’ll Notice: You’ll experience ongoing fat loss, better muscle tone, and consistent energy. Your mood and mental clarity will stay balanced, and you’ll feel stronger and healthier overall.

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Two side-by-side photos showing a woman's transformation.

Danielle, 38, Adelaide, SA

"At 38, my body changed—my metabolism slowed, weight crept on, and stubborn fat wouldn’t budge. I tried everything, but nothing worked. Then I discovered the 30-Day Keto Challenge, and within days of following the plan, everything reset. The weight dropped, my energy soared, and I finally felt like myself again—without starving or extreme dieting."

Two side-by-side photos of a woman's appearance before and after transformation.

Danielle, 38, Adelaide, SA

"At 38, my body changed—my metabolism slowed, weight crept on, and stubborn fat wouldn’t budge. I tried everything, but nothing worked. Then I decided to try the Keto Gummies all my friends were ravign about, and within days of following the keto plan included, everything reset. The weight dropped, my energy soared, and I finally felt like myself again—without starving or extreme dieting."

How it works

1. Order Keto Gummies Starter Kit

Get everything you need to kickstart ketosis.

2. Receive Everything

Follow the easy plan for atleast 30 days.

3. Fat Burn Mode

Your body keeps burning fat for energy as long as you follow the plan. Get results or your moneyback.

How to lose 6-10kg on our keto plan

8AM: Morning Sunshine Walks

Why it Works: Morning sunlight regulates your circadian rhythm, improving sleep quality and lowering cortisol levels (the stress hormone that triggers fat storage). Walking in a fasted state also accelerates fat-burning by depleting glycogen stores and encouraging your body to rely on fat for energy.

Science: Studies show that exposure to sunlight increases serotonin levels, enhancing mood and focus, while walking fasted boosts fat oxidation by up to 20%.

10AM: Keto Burn+ Gummies

Directions:

Chew 2x gummies in the morning after your walk to accelerate ketosis and stabilise blood sugar.

12PM: Keto ACV Gummies

Directions:
Chew 2 gummies before lunch to optimise digestion, stabilise blood sugar levels, and prepare your body for fat-burning during your meal.

12PM: Keto Food

We understand that not everyone has time to cook, which is why we’ve created two flexible options:

Cook at Home: Access easy, delicious recipes designed with the perfect keto macros. You’ll love the variety and simplicity! Browse recipes
Everything Done for You: Enjoy our chef-prepared, keto-ready meals delivered fresh to your door. Crafted in South Australia, these meals are nutrient-dense, perfectly portioned, and frozen for convenience.

Whether you enjoy cooking or prefer to save time, we’ve got you covered.

3PM: Keto Bar (optional)

Why it Works: Packed with fibre and MCT oil, these chocolate coated bars reduce cravings, support digestion, and provide clean energy while keeping you in ketosis.

Directions:

Have one Keto Bar as your dessert or snack after dinner.
Pair with a glass of water to enhance digestion and keep you feeling full.
Stick to 1-2 bars daily

6PM: Keto Sleep+ Gummies

Directions:
Chew 2 gummies before dinner to relax your mind, reduce stress, and prepare your body for a peaceful and restorative night’s sleep.

Keto Side Effects & FAQ

What are the common side effects of keto?

When starting keto, your body transitions from burning carbs to burning fat, which can cause temporary side effects:
▪ Keto Flu: Fatigue, headache, nausea, irritability, and muscle cramps caused by electrolyte imbalances and dehydration.
▪ Digestive Issues: Constipation or diarrhoea as your gut adjusts to a higher fat, lower fibre diet.
▪ Bad Breath: A fruity or metallic odour due to acetone, a by-product of ketosis.
▪ Increased Urination: Your body excretes glycogen, which releases water, leading to frequent urination.

What's the Keto Flu?

Keto flu is common in the first week as your body adjusts to burning fat instead of carbs. Stay hydrated and increase electrolytes by consuming salt, magnesium, and potassium. Our Keto Gummies Set contains all the essential electrolytes to help ease symptoms, making the transition to ketosis smoother.

How do I know I’m in ketosis?

Look for signs like bad breath, increased energy, reduced appetite, and mental clarity. For accurate results, use a keto test kit like a breath meter or blood ketone monitor (both available in our store). The best time to test is 2-3 hours after a meal for reliable readings.

Why am I not losing weight anymore?

Check your macros and track your food for hidden carbs. Consider intermittent fasting, increasing physical activity, or trying our Burn gummies to support ketogenic fat metabolism and hormonal balance. Ensure you're sleeping well and managing stress, as these factors impact weight loss.

Can I exercise on keto?

Yes! Keto is compatible with all types of exercise. For high-intensity workouts, you might need slightly more carbs to fuel performance. Be sure to stay hydrated and replenish electrolytes, especially post-workout, with options like our Keto Gummies.

Is keto safe long-term?

Yes, for most people, keto is safe and sustainable. A keto diet rich in whole foods ensures adequate nutrients. Regularly monitor cholesterol and overall health. If you're unsure, consult with a healthcare professional or incorporate periodic carb cycling to suit your lifestyle.

How do I balance my macros?

The standard keto macro split is 70% fat, 20% protein, and 10% carbs. Use an app to calculate net carbs (total carbs minus fibre) and ensure you're meeting your daily targets. For support, try our meal plans and supplements tailored to your goals.

Why do I have digestive issues on keto?

Digestive issues occur as your gut microbiome adjusts to a higher fat intake and reduced fibre.

Avoid this by:
▪ Gradually increasing fat intake to avoid overloading your system.
▪ Eating high-fibre veggies like spinach, zucchini, and cauliflower.
▪ Adding our Keto Debloat + Digest supplement into your routine.

Can keto cause nutrient deficiencies?

A poorly planned keto diet can lack vitamins and minerals, especially if you avoid nutrient-dense foods like leafy greens and nuts.
▪ Eat a variety of whole foods like spinach, eggs, salmon, and almonds.
▪ Use a daily multivitamin or our Keto Daily Greens to fill nutrient gaps.

Can you lose hair on keto?

Hair thinning can occur due to reduced calorie intake, nutrient deficiencies, or stress on the body. It’s usually temporary and improves with proper nutrition.
▪ Ensure you eat adequate protein (1.2-2g per kg of body weight). Use our keto calculator to be sure.
▪ Supplement with protein, collagen, and fibre, found in our Keto Collagen Protein Powder.

Can I drink alcohol on keto?

Yes, but choose low-carb options like dry wine, spirits (e.g., vodka, gin, whisky), or light beer.

Avoid sugary mixers and stick to moderation to stay in ketosis. Alcohol may slow weight loss temporarily, so plan accordingly.

Keto Diet Guide for Australians 2025

What is keto?

How does keto work? 👉

Step 1: Cut Carbs

Step 2: Switch On Ketosis

Step 3: Stay In Ketosis

Step 4: Enjoy permenant fat loss & return to eating a balanced diet.

Step 5: Your body is now fat adapted & can efficiently transition in & out of ketosis. Use the keto diet as a tool whenever you need to burn fat fast.