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Keto Diet: A Comprehensive Guide For Australians 2024

Scientifically Reviewed by
Associate Professor of Nutrition and Dietetics
Dr Karen Murphy - Updated April 11, 2024.

What is it? 

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Understanding Ketosis

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 Benefits 

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What to Eat

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 Foods To Avoid 

4-Week Keto Rapid Plan 

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Side Effects 

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Conclusion 

Introduction To The Keto Diet

The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate eating plan that has gained immense popularity for its potential health benefits and effective weight loss results. 

At its core, the ketogenic diet focuses on drastically reducing carbohydrate intake, leading the body into a state of ketosis.

In ketosis, the body shifts from using carbs as its primary fuel source to burning fat for energy, resulting in numerous metabolic changes, weight loss and health improvements.

Understanding Ketosis

Ketosis is a natural metabolic state characterised by elevated levels of ketone bodies in the bloodstream.

Ketones, produced by the liver from fatty acids or taken exogenously through ketone gummies, serve as an alternative fuel source when carbohydrate availability is limited.

These ketones switch on ketosis, a metabolic state whereby fat is burned for energy.

Achieving and maintaining ketosis is the primary goal of the ketogenic diet, as it enables the body to efficiently burn stored fat for fuel, leading to weight loss and improved metabolic health[1].

5 Benefits of Ketosis

1. Weight Loss & Fat Burning

One of the most well-known benefits of the ketogenic diet is its ability to promote weight loss and fat burning.

By restricting carbohydrates and increasing fat intake, the body is forced to utilise fat stores for energy, reducing body fat percentage and overall weight loss. 

The diet is difficult initially due to the absence of carbs but becomes easier as your body transitions to burning fat, its primary fuel source.

Using supplements such as Ketone Gummies can rapidly accelerate the transition into ketosis, so you can start using fat as a fuel source within hours.

2. Significant Weight Loss Without The Invasiveness Or Risk Of Surgery

The National Library of Medicine reports that a low-calorie Ketogenic diet resulted in 2.5kg of fat loss per week[2].

Comparatively, results you can expect from liposuction are typically around 2.5kg (equivalent to three to four litres), followed by a necessary recovery period of 2 weeks, which may affect your daily routine.

Going beyond this increases the potential risks of complications. Not only is surgery risky, but it can cost upwards of $20,000+.

3. Improved Blood Sugar Control

Research has shown that the ketogenic diet can have significant benefits for individuals with type-2 diabetes or insulin resistance.

By minimising carbohydrate intake and stabilising blood sugar levels, the keto diet may help improve insulin sensitivity and glycemic control, leading to better management of diabetes symptoms[3].

4. Enhanced Mental Clarity and Focus

Many individuals on the ketogenic diet report experiencing improved mental clarity, focus, and cognitive function.

This is attributed to the steady supply of ketones to the brain, which serves as a more efficient and sustainable energy source compared to carbohydrates.

5. Increased Energy Levels

As the body adapts to burning fat for fuel, many people experience a noticeable increase in energy levels and endurance on the ketogenic diet.

Unlike the energy fluctuations associated with carbohydrate-rich diets, ketosis provides a steady and consistent energy source (from our very own fat stores) throughout the day.

Supplementing with ketones can quickly boost energy should you ever feel a bit "flat" when starting a keto diet.

Implementing The Keto Diet

Macronutrient Ratios

To achieve ketosis, it is essential to maintain specific macronutrient ratios.

A typical ketogenic diet consists of approximately 65% of calories from fat, 30-35% from protein, and 5-10% from carbohydrates.

This ratio may vary slightly depending on individual goals and metabolic factors. 

Protein: 30-35%

Carbs: 5-10%

Fats: 65%

What To Eat

On the ketogenic diet, focus on consuming whole, nutrient-dense foods that are low in carbohydrates and high in healthy fats. Examples include:

Foods To Avoid

The foods listed below should be avoided as they can snap you out of ketosis. Examples include:

  • Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

  • Grains or starches: wheat-based products, rice, pasta, cereal, etc.

  • Fruit: all fruit, except berries like blueberries and blackberries.

  • Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

  • Root vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.

  • Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

  • Unhealthy fats: processed vegetable oils, mayonnaise, etc.

  • Alcohol: beer, wine, liquor, mixed drinks

Meal Planning And Preparation

To ensure success on the ketogenic diet, planning, preparing meals and ensuring you have convenient no-prep keto snacks ahead of time is essential.

This helps avoid temptations and ensures that keto-friendly options are readily available when hunger strikes.

Consider batch cooking and meal prepping on weekends to save time during the busy work week.

Alternatively, if you don't have the time to plan your meals, grocery shop, cook, or track your macronutrient requirements, check out Keto Australia's range of dietitian-approved keto meals.

You won't need to do any cooking, cleaning or meticulous tracking. Simply heat, eat, and you'll be in ketosis, guaranteed.

"Work & family commitments leaves me little time to plan, meal prep or grocery shop, Keto delivered makes my Keto Journey simple"

Mark

4-Week Rapid Keto Diet Plan

At Keto Australia, we are not just pioneers in the realm of ketogenic products - we are innovators committed to pushing the boundaries of scientific research and development with our Keto diet plans. Our ketogenic diet plans are constantly revised and updated with the latest protocol in metabolic science - our most recent updates include the integration of intermittent fasting with powerful ketone ACV gummies & the keto diet.

Why do we recommend combining intermittent fasting with the keto diet?
Research suggests that short periods of 14-16 intermittent fasting while taking ketone supplements such as keto gummies can rapidly kickstart ketosis. Our keto meals are also fortified with MCTs to power up fat-burning. So you can confidently rest assured you'll become a "well-oiled" fat-burning machine while following our highly effective 4-Week Keto Diet Plan.

Introducing our most up-to-date ketogenic diet for 2024.
Take ketones (2 keto ACV gummies) during your fast & before lunch & dinner. 
For recipes you can rotate in the plan, view our official free keto recipes here.
Alternatively, If you don't have time to cook or plan, Keto Australia offer a delivery service here.

Monday

Tuesday

Wednesday

Thursday

  • intermittent fast: take 2 keto ACV gummies (ketones) & drink water, black coffee or tea - fast until lunch.

  • breakfast (optional): omelette with avocado, salsa, peppers, onion, and spices

  • lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)

  • dinner: 2 keto ACV gummies before chicken breast stuffed with pesto and cream cheese and a side of grilled zucchini

Friday

  • intermittent fast: take 2 keto ACV gummies (ketones) & drink water, black coffee or tea - fast until lunch.

  • breakfast (optional): sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries

  • lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)

  • dinner: 2 keto ACV gummies before chicken salad with olive oil, feta cheese, and a side salad

Saturday

Sunday

Always remember, the 4-Week Keto Plan and intermittent fasting are not just about weight loss, they are about your overall health. By rotating the vegetables and meat over the long term, you're ensuring a diverse intake of nutrients and health benefits, keeping you on track for a healthier you.

Guilt-Free Snacks
If you have cravings while following the 4-Week Keto Plan, we have a variety of guilt-free Keto snacks you can indulge in whenever the hunger pangs strike. 

Food & Drink You Can Have During Your Fast

  • Black Coffee & Tea: The naturally occurring caffeine in coffee & tea can slightly boost thermogenesis & give a boost in energy; ensure to have it without sugar, milk or creamers.

  • MCT Oil or Coconut Oil: Adding a small amount of MCT oil or coconut oil to your drinks can provide a quick energy source without significantly impacting insulin.

  • Apple Cider Vinegar: Some people include a small amount of apple cider vinegar in water, which may offer potential health benefits.

  • Ketones/Keto Gummies: Ketones are the foundation of ketosis. Adding them to your keto diet (especially throughout intermittent fasting) can power up fat-burning and provide you with energy (which comes from your fat stores). Be wary of brands that use cheap fillers and low-grade ingredients. To avoid buying the wrong product, Keto Australia recommend this brand.

    Remember, the primary goal during a fast is to avoid foods and drinks that stimulate an insulin response, as insulin release can inhibit the fasting state & snap you out of ketosis. It's essential to listen to your body and choose options that work for you, as individual responses to fasting can vary. Consult a healthcare professional before starting any fasting regimen if you have specific health concerns or conditions.

Potential Side Effects & Considerations

While the ketogenic diet offers many benefits, it may not be suitable for everyone, and there are potential side effects to be aware of, including:

  • Keto flu: Some people may experience flu-like symptoms, such as fatigue, headache, and irritability, during the initial transition to ketosis. These symptoms typically subside within a few days to a week as the body adapts to burning fat for fuel. Keto Gummies contain ketones, which can rapidly invoke ketosis in a matter of hours, voiding a lot of the flu-like symptoms during the transitional phase.

  • Electrolyte imbalances: Restricting carbohydrates can lead to electrolyte imbalances, particularly sodium, potassium, and magnesium. Ensure adequate intake of electrolyte-rich foods or consider supplementation if necessary; our range of Keto Protein Water, Keto Bars & Keto Gummies are fortified with electrolytes.

  • Digestive issues: Some individuals may experience digestive discomfort, such as constipation or diarrhea, when starting the ketogenic diet. This is often temporary and can be mitigated by staying hydrated and increasing fibre intake from low-carb vegetables or supplementing with Keto ACV Gummies, which can support digestive health.

"As a someone who's worked in the health sector all their life & practises the keto diet, it's not just weight loss, but the other health benefits that make keto life-changing"

Heather

Conclusion

The ketogenic diet is a powerful tool for weight loss, improved metabolic health, and enhanced cognitive function.

By following a low-carbohydrate eating plan and achieving ketosis, individuals can experience a wide range of health benefits.

However, it is essential to approach the ketogenic diet mindfully, considering individual needs, preferences, and potential side effects.

With proper planning and adherence to macronutrient ratios, the ketogenic diet can be a sustainable and effective way to achieve your health and wellness goals.

Where Can I Start?

Keto Australia was founded to make Keto easy. Our Keto offerings are here to simplify your journey.

Bid farewell to the challenges of staying in ketosis as Keto Australia handles all the intricate planning on your behalf.

Whether you aim to shed 5kg or an impressive 30kg, our tailored solutions cater to your unique body type & goals.

No more distractions from what truly matters – be it cherished moments with family, personal endeavours, or professional pursuits.

With Keto Australia's comprehensive meal plans, maintaining ketosis seamlessly integrates into your lifestyle.

Ready to embark on a transformative 4-Week Keto Journey? Seize the opportunity to redefine your wellness journey with Keto Australia today!

Switch On Ketosis & Start Burning Fat Today

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