Keto In Australia: Getting Started The Right Way

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs. The basic idea of the ketogenic diet is to enable your body to turn to fat for energy instead of carbohydrates or protein.

What to eat and what to avoid

The ketogenic diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

When following a ketogenic diet, you should base your meals around the following foods:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: green veggies, tomatoes, onions, peppers, etc.

You should avoid or limit the following foods:

• 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 small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.
• Alcohol: beer, wine, liquor, mixed drinks
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

In addition, it is important to note that the ketogenic diet may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have existing health conditions or concerns.

The science behind the keto diet

The keto diet is a high-fat, low-carbohydrate diet that has been around in some form for almost 100 years. It was originally used to treat drug-resistant epilepsy, especially in children, and has since been studied as a potential treatment for various conditions. In the 1970s, the diet was popularised by Dr Atkins, who created a very-low-carbohydrate diet for weight loss that began with a strict two-week ketogenic phase.

The keto diet is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximising weight loss. When you eat carbohydrates, the body converts them into glucose, or blood sugar, which it then uses for energy. Because glucose is the simplest form of energy for the body to use, it will always be used for energy before the body turns to stored fat for fuel.

On a ketogenic diet, the goal is to restrict carbohydrate intake so that the body must break down fat for energy. When this occurs, fat is broken down in the liver, producing ketones, which are by-products of metabolism. These ketones are then used to fuel the body in the absence of glucose.

When the body is deprived of carbohydrates, insulin secretion decreases significantly, leading the body into a catabolic state. As a result, glycogen stores are depleted, triggering a series of metabolic changes. Two prominent metabolic processes come into play when carbohydrates are limited in body tissues: gluconeogenesis and ketogenesis.

Gluconeogenesis is the process by which the body produces glucose internally, primarily in the liver, using substrates such as pyruvate, lactic acid, glycerol, and specific amino acids classified as glucogenic. When glucose availability drops, the endogenous breakdown of glucose cannot provide sufficient energy, and the metabolic pathway switches to ketogenesis to provide an alternate energy source in the form of ketone bodies.

Ketone bodies replace glucose as a primary source of energy. During ketogenesis, insulin secretion is low due to feedback from blood glucose levels, leading to a decrease in the stimulation of fat and glucose storage. Other hormonal changes may contribute to the increased fat breakdown, resulting in fatty acids. Fatty acids are metabolised to acetoacetate, later converted to beta-hydroxybutyrate and acetone. These primary ketone bodies (acetoacetate, beta-hydroxybutyrate, and acetone) accumulate in the body as the ketogenic diet is sustained and serve as an alternative energy source for the body. This metabolic state is referred to as "nutritional ketosis". As long as the body is deprived of carbohydrates, the metabolism remains ketotic. Nutritional ketosis is generally considered safe since it involves the production of ketone bodies in moderate concentrations without significantly impacting blood pH.

Ketone bodies can be effectively utilised as an energy source by vital organs such as the heart, muscle tissue, and kidneys. Ketone bodies can also cross the blood-brain barrier to provide an alternative energy source for the brain.

The keto diet has been shown to have benefits for weight loss, blood glucose control, and improved levels of HDL cholesterol. It has also been used to treat epilepsy and is being studied for its potential benefits for other brain disorders such as Parkinson's, Alzheimer's, multiple sclerosis, sleep disorders, autism, and even brain cancer.

How to get into ketosis

To get into ketosis, the body must enter a metabolic state where it uses fat as its primary fuel source instead of glucose. This is achieved by restricting the intake of carbohydrates and increasing the consumption of healthy fats. Here are some detailed ways to get into ketosis:

• Reduce Carbohydrate Intake: This is the most important factor in entering ketosis. Limit your net carb intake to 50 grams or fewer per day. However, the exact limit can vary from person to person.
• Increase Physical Activity: Being more active helps deplete the body's glycogen stores. Exercise, especially in a fasted state, can increase ketone levels and encourage the body to turn to fat as a fuel source.
• Fast for Short Periods: Intermittent fasting can help induce ketosis. Short periods of fasting, such as between dinner and breakfast, can be effective.
• Consume Healthy Fats: Increase your intake of healthy fats, such as fatty fish, olive oil, avocado oil, and coconut oil. Aim for about 55-60% of your daily calories from these sources.
• Monitor Protein Intake: Ensure you're consuming an adequate amount of protein. Generally, aim for about 1 g of protein per pound of body weight per day.
• Test Ketone Levels: Use ketone test strips or a blood ketone meter to measure ketone levels in your urine, breath, or blood. This will confirm that you're in ketosis and help you adjust your diet accordingly.
• Consume MCT Oil: Medium-chain triglycerides (MCTs), such as those found in MCT oil or coconut oil, can help increase ketone levels and are especially beneficial for people with Alzheimer's and other nervous system disorders.

It's important to note that reaching ketosis can take a few days to a week or longer, depending on individual factors such as physical activity, age, metabolism, and dietary intake. Additionally, ketosis is not safe for everyone, so it's recommended to consult a healthcare professional before starting any new diet.

The risks of the keto diet

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it has been associated with weight loss and other health benefits, there are several risks associated with this diet that individuals should be aware of before starting. Here are some of the potential dangers of the keto diet:

• Kidney problems: The keto diet may increase the risk of kidney stones as high intake of animal proteins and a lack of fluids can increase calcium and uric acid levels in the urine. People with chronic kidney disease should avoid the keto diet as it may worsen their condition.
• Low blood sugar: The keto diet restricts carbohydrates, which play a critical role in balancing blood sugar. This diet can trigger hypoglycaemia, especially in people with type 1 diabetes, and may also affect those with type 2 diabetes.
• Nutrient deficiencies: The keto diet restricts nutrient-dense fruits, whole grains, and legumes, which may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Digestive issues: The keto diet is often low in fiber, which can lead to constipation and other digestive issues. It may also negatively impact gut health by affecting the beneficial bacteria in the gut.
• Keto flu: As your body adjusts to the keto diet, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation, known as the "keto flu."
• Bone health: The keto diet has been linked to impaired bone health and decreased bone mineral density in several studies.
• Heart disease: The keto diet is high in saturated fat, which has been associated with an increased risk of heart disease. It also leads to an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.
• Social isolation and disordered eating: Strict diets like keto could lead to social isolation and disordered eating patterns.
• Liver problems: The high-fat content of the keto diet could overload the kidneys and make any existing liver conditions worse.

The keto diet for weight loss

The keto diet is a low-carb, high-fat diet that has gained popularity in Australia and worldwide. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats. This shift in macronutrients puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

When you deny your body its regular supply of carbohydrates, it will look to other sources for energy. The next most accessible store of energy is your body fat. By limiting carbohydrates, moderating protein, and increasing healthy fat intake, your body enters ketosis and starts burning its own fat.

The keto diet focuses on whole, single-ingredient foods. Here are some of the foods you can eat:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed/grass-finished butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: leafy greens, tomatoes, onions, peppers, etc.

Any food that is high in carbohydrates should be limited or avoided. Here are some foods to reduce or eliminate:

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains and starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries
• Beans and legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
• Alcohol: beer, wine, liquor, and mixed drinks

Sample keto meal plan for weight loss

• Breakfast: veggie and egg muffins with tomatoes
• Lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: salmon with asparagus cooked in butter
• Breakfast: egg, tomato, basil, and spinach omelet
• Lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: cheese-shell tacos with salsa
• Breakfast: nut milk chia pudding topped with coconut and blackberries
• Lunch: avocado shrimp salad
• Dinner: pork chops with Parmesan cheese, broccoli, and salad

Tips for starting a keto diet for weight loss

Starting the keto diet can be challenging, but here are some tips to make it easier:

• Familiarize yourself with food labels and check the grams of fat, carbs, and fiber to fit your favorite foods into your diet.
• Plan your meals in advance to save time and stick to your diet.
• Look for keto-friendly recipes and meal ideas online or in cookbooks.
• Consider using a meal delivery service for quick and convenient keto meals.
• Bring your own food to social gatherings or when visiting family and friends to help you stick to your diet.

Potential risks and side effects

While the keto diet can be effective for weight loss, it may not be suitable for everyone and can have some potential risks and side effects:

• Increased risk of kidney stones due to high protein intake.
• Low blood sugar and diabetes complications, especially for those with type 1 diabetes.
• "Keto flu," which includes symptoms like headaches, fatigue, constipation, and irritability, usually passes within a few days.
• Micronutrient deficiencies, especially if the diet is not well-planned.
• May not be suitable for pregnant or breastfeeding women, children, or those at risk of eating disorders.

It is always recommended to consult your doctor or healthcare provider before starting any new diet, especially if you have existing health conditions or concerns.

Frequently asked questions