The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity for its potential benefits in weight loss and improved metabolic health. If you’re considering following a keto diet, here are some general nutrition guidelines to keep in mind:

1. Limit Carbohydrate Intake: The primary principle of a keto diet is to drastically reduce your carbohydrate intake. Typically, this means consuming fewer than 50 grams of net carbs per day, although some individuals may need to go as low as 20 grams. Focus on getting your carbs from non-starchy vegetables and small amounts of low-carb fruits. To help identify your carbohydrate intake on a per meal basis, use our “How to Read a Food Label in Australia” guide, to help you identify exactly how many carbs are in your meals. 

2. Increase Healthy Fat Consumption: Since the keto diet is high in fat, it’s important to choose healthy sources of fats. Include foods such as avocados, nuts and seeds, olive oil, coconut oil, butter, and fatty fish like salmon. These fats will provide energy and help you feel satisfied.

3. Moderate Protein Intake: Protein is an essential macronutrient, but excessive intake can hinder the process of ketosis. Moderate your protein consumption to a level that meets your needs. Dieticians Australia recommend to aim for 0.75-1g/kilogram of bodyweight/day. This ensures that your body gets enough protein without converting it to glucose, which can disrupt ketosis.

4. Focus on Non-Starchy Vegetables: Non-starchy vegetables are low in carbs and rich in essential nutrients, fibre, and antioxidants. Include vegetables like leafy greens, broccoli, cauliflower, zucchini, bell peppers, and asparagus in your meals. These will provide vital nutrients while keeping your carb intake in check.

5. Stay Hydrated: Proper hydration is crucial on a keto diet. Drinking enough water helps maintain electrolyte balance and supports overall health. Aim for at least 8 cups (64 ounces) of water per day, or more if you’re physically active or in a hot climate.

6. Plan Your Meals: Meal planning and preparation are essential for success on a keto diet. Design your meals to include a balance of healthy fats, moderate protein, and non-starchy vegetables. This will help you stay on track and avoid reaching for high-carb options.

Remember that everyone’s nutritional needs and response to the keto diet can vary. It’s important to consult with a healthcare professional or Nutritionist before starting any new diet, especially if you have any pre-existing health conditions or concerns. They can provide personalised guidance based on your specific needs and goals. If you are interested in learning how “Macros” or “Macronutrients” can assist in your weight loss journey read our blog “Are Macros important for weight loss?“.