Keto Diet: The Ultimate Fat Loss Guide

2 min read

What you'll learn:

Introduction to Keto for Weight Loss

How to Reverse an Aging Metabolism

Example Meal Plan & Visual Food Guides

Do's & Don'ts, Side Effects & Hacks

30-Day Keto Burn Diet Plan

Master Keto Now

Scientifically Verified by Oscar Tong, Dietitian (APD 056821)

66% of Australians are overweight. Don’t let carbs trap you in the statistics.

The ketogenic (keto) diet is your ultimate solution to tackling stubborn fat. If you’re ready to break through weight-loss plateaus, keep reading—you’re about to discover how.

Introduction to Keto

What is keto?

The ketogenic (keto) diet is a low-carb, high-fat plan that transforms your body into a fat-burning machine by switching its energy source from carbs to fat.

How It Works

🍟 Reduce Carbs: To enter ketosis, you need to cut your daily carb intake to under 50g/day. This means swapping out carb-heavy foods like bread, rice, pasta, and potatoes for low-carb alternatives like leafy greens, zucchini, and cauliflower.

🥑 Increase Healthy Fats: As you reduce carbs, you’ll rely on healthy fats from foods like avocados, olive oil, nuts, and fatty fish. These fats provide the energy your body needs to replace what it used to get from carbs.

🔥 Ketosis Activation: By limiting carbs and increasing fats, your body shifts into ketosis—a metabolic state where fat becomes your main fuel source instead of carbs.

🏋️‍♀️ Consistent Fat Loss: Staying under the carb limit consistently helps your body stay in ketosis, burning fat more effectively, especially in stubborn areas.

Is Keto Hard?

Keto isn’t inherently difficult, but it does require commitment and a shift in habits. The biggest challenges are:
Avoiding High-Carb Foods: Staples like bread, pasta, and sugary snacks can derail your progress.
Staying on Track: Everyday temptations can knock you out of ketosis if you’re not vigilant.

Example: 🥪 A sandwich with two slices of bread contains around 50g of carbs—your entire daily limit. This spikes blood sugar, shifts your body back to burning glucose, and can take 1–3 days of strict keto to return to ketosis.

Why It’s Worth It

The results of keto make the effort worthwhile, offering profound health and energy benefits:
Fat Loss: Targets stubborn fat areas and reshapes your body.
Steady Energy: Fat provides cleaner, long-lasting energy with fewer crashes.
Mental Clarity: Feel sharper and more focused without carb-induced brain fog.
Metabolism Reset: Helps reverse age-related metabolic slowdown, making your body more efficient at burning fat and fuel.

How Keto Can Reset Age-Related Metabolic Slowdown

Targets Age-Related Metabolic Slowdowns

Cause: As we age, muscle mass decreases (sarcopenia), hormone levels drop (e.g., testosterone, estrogen, growth hormone), and mitochondrial efficiency declines. This slows down your resting metabolism, making it harder to burn calories.
How Keto Helps: The ketogenic diet shifts your body into ketosis, where fat is burned for energy instead of glucose. This bypasses the sluggish metabolism caused by aging and preserves muscle mass, keeping your metabolism more active.

Cause: As we age, muscle mass decreases (sarcopenia), hormone levels drop (e.g., testosterone, estrogen, growth hormone), and mitochondrial efficiency declines. This slows down your resting metabolism, making it harder to burn calories.
How Keto Helps: The ketogenic diet shifts your body into ketosis, where fat is burned for energy instead of glucose. This bypasses the sluggish metabolism caused by aging and preserves muscle mass, keeping your metabolism more active.

Reduces Insulin Levels

Cause: Elevated insulin levels from a high-carb diet prevent your body from accessing stored fat. Insulin is a fat-storage hormone, and when it remains high, it signals your body to store fat rather than burn it.


How Keto Helps: By drastically reducing carbs, keto lowers insulin levels and allows your body to break down stored fat (lipolysis). This promotes fat loss, especially in areas prone to stubborn fat accumulation.

Cause: Elevated insulin levels from a high-carb diet prevent your body from accessing stored fat. Insulin is a fat-storage hormone, and when it remains high, it signals your body to store fat rather than burn it.


How Keto Helps: By drastically reducing carbs, keto lowers insulin levels and allows your body to break down stored fat (lipolysis). This promotes fat loss, especially in areas prone to stubborn fat accumulation.

Suppresses Appetite Naturally

Cause: High-carb diets cause spikes and crashes in blood sugar, which trigger hunger and cravings. Over time, this can lead to leptin resistance, where your brain doesn’t recognise when you’re full.


How Keto Helps: Ketones produced during ketosis naturally suppress appetite by influencing hunger hormones like ghrelin. Keto’s high-fat and moderate-protein meals also activate satiety hormones, keeping you feeling full longer and reducing overall calorie intake.

Cause: High-carb diets cause spikes and crashes in blood sugar, which trigger hunger and cravings. Over time, this can lead to leptin resistance, where your brain doesn’t recognise when you’re full.


How Keto Helps: Ketones produced during ketosis naturally suppress appetite by influencing hunger hormones like ghrelin. Keto’s high-fat and moderate-protein meals also activate satiety hormones, keeping you feeling full longer and reducing overall calorie intake.

Burns Fat for Energy

Cause: When your body relies on glucose as its primary energy source, it stores excess glucose as fat. This makes fat reserves difficult to access, even with regular exercise.


How Keto Helps: Keto depletes glycogen (your body’s stored carbs), forcing it to switch to burning fat for fuel. The liver produces ketones, which serve as a clean, efficient energy source, turning your body into a fat-burning machine.

Cause: When your body relies on glucose as its primary energy source, it stores excess glucose as fat. This makes fat reserves difficult to access, even with regular exercise.


How Keto Helps: Keto depletes glycogen (your body’s stored carbs), forcing it to switch to burning fat for fuel. The liver produces ketones, which serve as a clean, efficient energy source, turning your body into a fat-burning machine.

Eliminates Bloating & Puffiness Quickly

Cause: High-carb diets cause water retention because glycogen binds to water molecules in your muscles. This leads to bloating and puffiness, masking progress on the scale.


How Keto Helps: Cutting carbs depletes glycogen stores, releasing the water stored with them. This results in a rapid loss of water weight, reducing bloating and making you feel lighter in just a few days.

Cause: High-carb diets cause water retention because glycogen binds to water molecules in your muscles. This leads to bloating and puffiness, masking progress on the scale.


How Keto Helps: Cutting carbs depletes glycogen stores, releasing the water stored with them. This results in a rapid loss of water weight, reducing bloating and making you feel lighter in just a few days.

Improves Hormonal Balance

Cause: Stress, aging, and hormonal imbalances (e.g., high cortisol, low estrogen/testosterone) encourage fat storage, particularly in the abdominal area. Insulin resistance and thyroid dysfunction can further hinder weight loss.
How Keto Helps: Keto stabilises blood sugar, lowers insulin, and supports cortisol regulation, creating a more balanced hormonal environment. The high-fat intake also aids in producing key hormones like estrogen and testosterone, which are essential for reducing belly fat and maintaining energy.

Cause: Stress, aging, and hormonal imbalances (e.g., high cortisol, low estrogen/testosterone) encourage fat storage, particularly in the abdominal area. Insulin resistance and thyroid dysfunction can further hinder weight loss.
How Keto Helps: Keto stabilises blood sugar, lowers insulin, and supports cortisol regulation, creating a more balanced hormonal environment. The high-fat intake also aids in producing key hormones like estrogen and testosterone, which are essential for reducing belly fat and maintaining energy.

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. 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.

    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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No time to commit to keto?

You might want to try our 30-Day Keto Burn Plan.

1. Order 30-Day Burn Plan

Get keto burn gummies, bars & meals.

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.

What a day on our Keto Burn Plan looks like

Intermittent Fasting

How Our Plan Incorporates Intermittent Fasting (IF)

Our plan makes intermittent fasting (IF) easy and effective by combining a no-breakfast strategy with keto support for maximum fat-burning and ketosis. Here’s how it works:

  • Morning Fast: After waking, stay hydrated with water, tea, or coffee. Use this fasted state to boost results with light exercise or a sunshine walk.
  • Break Your Fast: At 10 AM, chew 2 Keto Burn+ Gummies to jumpstart your metabolism.
  • Keto Lunch: Before enjoying your keto-friendly lunch, take another 2 Keto Burn+ Gummies to maximise fat-burning.
  • Last Meal: Have your final meal by 6 PM. To optimise digestion and sleep quality, aim to finish eating at least 3 hours before bedtime.

This schedule creates a 15–16 hour fasting window, supporting ketosis, sustained energy, and efficient fat loss.

How Our Plan Incorporates Intermittent Fasting (IF)

Our plan makes intermittent fasting (IF) easy and effective by combining a no-breakfast strategy with keto support for maximum fat-burning and ketosis. Here’s how it works:

  • Morning Fast: After waking, stay hydrated with water, tea, or coffee. Use this fasted state to boost results with light exercise or a sunshine walk.
  • Break Your Fast: At 10 AM, chew 2 Keto Burn+ Gummies to jumpstart your metabolism.
  • Keto Lunch: Before enjoying your keto-friendly lunch, take another 2 Keto Burn+ Gummies to maximise fat-burning.
  • Last Meal: Have your final meal by 6 PM. To optimise digestion and sleep quality, aim to finish eating at least 3 hours before bedtime.

This schedule creates a 15–16 hour fasting window, supporting ketosis, sustained energy, and efficient fat loss.

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%.

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%.

Keto Burn+ Gummies

Why it Works: These gummies contain science-backed ingredients like BHB ketones, L-Carnitine, and Apple Cider Vinegar to deepen ketosis, boost fat metabolism, and block carb absorption.


Directions:

  1. Chew 2x gummies in the morning after your walk to accelerate ketosis and stabilise blood sugar.
  2. Take another 2x gummies before lunch and prepare your body for fat-burning during your first meal.

Why it Works: These gummies contain science-backed ingredients like BHB ketones, L-Carnitine, and Apple Cider Vinegar to deepen ketosis, boost fat metabolism, and block carb absorption.


Directions:

  1. Chew 2x gummies in the morning after your walk to accelerate ketosis and stabilise blood sugar.
  2. Take another 2x gummies before lunch and prepare your body for fat-burning during your first meal.
Keto Food

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

  1. Cook at Home: Access easy, delicious recipes designed with the perfect keto macros. You’ll love the variety and simplicity! Browse recipes
  2. 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.

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

  1. Cook at Home: Access easy, delicious recipes designed with the perfect keto macros. You’ll love the variety and simplicity! Browse recipes
  2. 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.

Keto Chocolate Bars

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


Directions:

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

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


Directions:

  1. Have one Keto Bar as your dessert or snack after dinner.
  2. Pair with a glass of water to enhance digestion and keep you feeling full.
  3. Stick to 1-2 bars daily
Drink 2L to 3L of Water

Why it Works: Staying hydrated is crucial for metabolism, detoxification, and electrolyte balance, especially during ketosis when water loss increases.


Directions:

  1. Drink a glass of water immediately upon waking.
  2. Sip water throughout the day to reach a total of 2 litres.
  3. Add a pinch of Himalayan pink salt or an keto electrolytes to one bottle of water to replenish minerals.

Why it Works: Staying hydrated is crucial for metabolism, detoxification, and electrolyte balance, especially during ketosis when water loss increases.


Directions:

  1. Drink a glass of water immediately upon waking.
  2. Sip water throughout the day to reach a total of 2 litres.
  3. Add a pinch of Himalayan pink salt or an keto electrolytes to one bottle of water to replenish minerals.
8 hours of sleep

Why it Works: Sleep regulates hunger hormones, supports cortisol balance, and boosts fat-burning, ensuring you wake up energised and ready for the day.


Directions:

  1. Aim to go to bed at the same time every night to maintain a consistent sleep schedule.
  2. Avoid screens and stimulants (like caffeine) at least 2 hours before bedtime.
  3. Keep your room cool, dark, and quiet to improve sleep quality.

Why it Works: Sleep regulates hunger hormones, supports cortisol balance, and boosts fat-burning, ensuring you wake up energised and ready for the day.


Directions:

  1. Aim to go to bed at the same time every night to maintain a consistent sleep schedule.
  2. Avoid screens and stimulants (like caffeine) at least 2 hours before bedtime.
  3. Keep your room cool, dark, and quiet to improve sleep quality.

Keto Side Effects & FAQ

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.