The complete beginner's guide to the Keto Diet in Australia | EXCLUSIVE OFFER !

This is the complete beginner's guide to the keto diet that contains everything you need before you start, even if you live in Australia.

If you want to start the ketogenic diet, chances are you have a few questions that you would like to know more about before starting.

This message is very detailed, so I included a table of contents so that you can quickly move to the section that suits you best:

How to start the Keto diet


You might not believe that a weight loss without exercise is possible. You probably do not think it's possible to improve your current exercise performance. You think it's impossible to develop muscle while limiting carbohydrates and, most importantly, you do not believe that increasing your fat intake could be healthy.

You've probably heard about the ketogenic diet, but if it's not the case, I'll explain it in very simple terms.

The basic idea of ​​the ketogenic diet is to allow your own body to turn to fats to get energy instead of carbohydrates or proteins.

recipe book

The main concept of ketogenic weight loss is to help you be in a state of caloric restriction without keeping enough calories and being hungry. Your body just burns its own fat as it should.

Anyway, excess carbohydrates turn into fat in the body, so do you have any sense to train your body to burn fat if you want to lose fat?


"What advice would you give to a beginner?"

As a beginner, it is useful to get information from others who have already started the ketogenic diet. Although I am here to guide you, I also sought the help of others by gathering the various advice I received throughout my journey.

I compiled these answers into a list and then ranked the topics by popularity. The result is the best advice from people like you, who have already started the ketogenic diet:

  • Simplicity – Stay simple!
  • electrolytes – salt, magnesium and potassium
  • Nutrition – real food has no ingredients, it's ingredients
  • Persistence – come across this first week
  • Science – have a brief understanding of how the ketogenic diet works.


Now you should have a simple idea on how to start the ketogenic diet, but for a more detailed explanation on how to start the ketogenic diet the right way the first time, read on!

How to approach Keto to lose weight

Why should you go KETO?

So, why would we want to reduce the amount of sugar we eat and change our body to burn fat instead?

  1. Metabolically, fat is a superior fuel for the body
  2. Fat consumption improves the functioning of your brain and gives mental stability
  3. Better health and longevity resulting from natural control of your blood glucose.

Ketones (produced by burning fat) are the preferred fuel source for vital organs such as muscles, heart, liver and brain. Let's see other benefits of nutritional ketosis:

  • Control of natural hunger
  • Decreased levels of inflammation
  • Standardized metabolic function
  • Lowered blood pressure
  • Mental clarity
  • Effortless weight loss
  • Reduced triglycerides
  • Lower LDL particle levels (bad cholesterol)
  • Increased levels of HDL particles (good cholesterol)
  • Increased libido
  • Better fertility
  • Stomach burns eliminated
  • Improved immune system
  • Slow down the aging process
  • Reduced acne
  • Faster recovery of exercise
  • Decrease in anxiety and mood swings
  • …… we could go on and on!

Nutritional ketosis benefits not only the body, but weight problems also respond extremely well to the approach.

A study by the Harvard School of Public Health analyzed 53 studies involving 67,000 dieters and found that people who consumed less carbohydrates weighed less than a kilogram after a year than those who adopted the diet. 39, "low fat" approach.

For decades, it has been debated the benefits of a low-fat diet, considered the best way to lose weight in the 1970s. Now, the leading research published in The Lancet Diabetes & Endocrinology supports the low carbohydrate approach as a more effective diet.


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Carbohydrates, proteins and lipids are the main building blocks of food. These are called macro nutrients. Do not forget that macro means big and micro means small. Each piece of food is made up of a percentage of these building blocks. For example, chicken breast is high in protein and pasta high in carbohydrates.

Currently, most people have a standard diet containing about 20% fat, 30% protein and 50% carbohydrates. It can be difficult to get out of these well-known macro-ratios.

The ketogenic diet simply modifies the ratio of these macro-nutrients. By limiting carbohydrates, moderating proteins and increasing your total consumption of healthy fats, you put your body in a state of "ketosis". Instead of burning sugar and glucose as a source of energy, your body begins to burn "ketones," a source of energy that your body creates from fat.

Your body prefers to burn fat for energy and it is the preferred source in your brain and muscles. It also has remarkably positive results for many common chronic diseases today. Unfortunately, the general public has not necessarily been exposed to the truth about nutritional ketosis and therefore does not believe that it is in a healthy state of being.

Just as cholesterol has been falsely termed responsible for heart disease, ketones have been labeled as some kind of strange substance that you should avoid at all costs. This is simply not the case. Your body will become what is called "adapted fat" while you ask it again to use stored fat as energy, all without feeling starvation or typical hunger problems of the diet.

You can consult the Macro Calculator here.


Ketogenic diets may be different for everyone. Eat dark green leafy vegetables, fatty red meats, chicken with skin left, fish, offal (meat), eggs, seeds and nuts, fatty dairy products or any other nutrient-rich food, lipids, proteins and fibers.

Carbohydrates are a limit. Protein is a target. Fat must be consumed to eliminate hunger and meet the requirements of macros.

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Try to stick to organic, pasture-fed and grass-fed meat whenever possible. Most meats do not contain added sugar, so they can be consumed in moderate amounts. Do not forget that too much protein in a ketogenic diet is not a good thing.


Most dairy products are well outside the milk. Make sure you buy high fat dairy products. Hard cheeses usually have less carbohydrates.

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Fresh is preferred, but frozen work too. Glue with the vegetables on the surface, leaning towards the leaf / green options.


In moderation, nuts and seeds can be used to create fantastic textures. Try using fatier nuts like macadamias and almonds.

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Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats such as coconut oil, butter and olive oil.


Keep it simple and stay above water. You can perfume it if necessary with aromas based on stevia or lemon / lime juice.


The recommended fats to eat are olive oil, butter fed with grass, and coconut oil.

There are actually four main types of fats. These are:


Saturated fats are generally solid at room temperature and oxidize slowly. They have a stable composition, which explains their strength. This type of fat is most often found in foods of animal origin, including:


Monounsaturated fatty acids are usually liquid at room temperature. Their composition is low, which is why they are easily converted into liquid. Monounsaturated fats are most often found in:

  • lawyers
  • olives
  • Almonds and cashew nuts
  • Olive oil and sesame oil.


Polyunsaturated fatty acids can be delicate. This type of fat is found mainly in the following foods:

  • Sunflower and pumpkin seeds
  • Pine nuts and nuts.

There is also a specific type of polyunsaturated fat called Omega-3 fatty acids, have been studied because of their significant effect on heart health and their ability to lower triglyceride levels and increase high density lipoproteins. This type of fat is better balanced with omega-6 in a ratio of 1: 1, but you will not have to worry about it as long as you eat whole foods. These particular fats can be found in the following:

  • Fatty fish – including salmon, mackerel, herring and tuna
  • Some seeds – including flax seeds and chia seeds
  • Nuts

TRANS FATS (avoid)

The most important fat to avoid is trans fat. These types of fats have been chemically modified and industrially produced to improve their physical appearance and taste. However, it has been shown that this method significantly increases LDL cholesterol in humans (the bad one) by about 10% and has no impact on protective HDL cholesterol.

Trans fat is a variant of unsaturated fat. Fifty years ago, saturated fats were considered the enemy because they were incorrectly linked to certain diseases. When trans fats were introduced for the first time into food production, they were considered miraculous because they made it possible to convert a liquid oil into a solid paste withoutside effects"Saturated fats on blood cholesterol.

In 1990, research by Mensink and Katan showed that trans fats increased harmful LDL cholesterol by one-tenth more than ordinary unsaturated fats. Compared with other fats, trans fats do not have the benefit of increasing HDL-protective cholesterol. Mensink and Katan concluded that trans fats were the worst type of diet contributing to heart disease.

This was convincingly demonstrated by Walter Willett in his 1993 study of American nurses. Those who reported eating a large number of trans fatty acids (more than 5.7 grams per day) were about two-thirds more likely to have a heart attack than nurses who consumed less than 2.4 grams per day.

Trans fats from dairy products and natural "trans" fats were not related to the risk of heart disease.


Medium Chain Triglyceride (MCT) is a special type of saturated fat that is converted directly into energy by your liver and can not be stored as fat.

The energy you get from MCT oil is similar to carbohydrates and is important to help you get the most out of burning fat.

Coconut contains just over 60% MCT, which makes it a beneficial way to derive energy from a high-fat diet. The MCT oil in particular has made a huge difference for me, especially when I've tried high intensity cardio exercise on a keto diet, but mostly to maintain my level of energy. energy at an optimal level.

According to Dr. Laurie Cullen of the Women's Institute, when MCTs are absorbed into the blood, they bypass the digestion process that longer chain fats go through.

MCTs quickly provide energy to the body and are therefore less likely to be stored in fat cells. In addition, Dr. Cullen says that when a meal includes medium chain triglycerides, there is a significant increase in the amount of calories burned (thermogenic effect). When more calories are used, fewer calories are stored, which helps reduce body fat levels.

Many keto diets and spokespersons for MCT oil say that MCT's energy-sustaining powers can be explained as follows: when MCT oil is metabolized in the body, it behaves more like a carbohydrate energy source only as a fat.

Do not forget that your current preference for body fuel is carbohydrate (until you become fit for fat). Unlike other fats, MCT oil does not pass through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized, which releases energy as a carbohydrate and creates important ketones (which can be used as fuel).

Keto Flu symptoms and how to get rid of it

Have you ever felt the following symptoms when you started reducing your carbohydrates?

  • brain fog
  • poor concentration
  • cramps
  • muscle pain
  • headache or lack of energy

You may have already had symptoms known as "keto flu". Do not worry, it's temporary!

You need electrolytes and here is a quick recipe to reduce your symptoms:


  • 1 teaspoon of lemon juice
  • 1 C. Salt tea
  • 1/4 c. Tart of cream of tartar
  • 1 C. At the table of cider vinegar
  • 3 drops of stevia (optional)A flawless stay


Mix in a glass with plenty of water and drink every day.

You can read more about electrolytes in my complete guide here

Different types of Keto schemes


Strictly speaking, the simple rule that most people follow is less than 20 carbs a day. What does it look like?

Your body will always try to use carbohydrates as a source of energy because they are easily broken down into sugar in your body. This does not mean, however, that your body works well with this fuel.

If you arrive at a service station, you can choose to refuel with two different types of fuel.

Carbohydrates are like the cheapest and dirtiest fuel, while fats are like high quality fuel. The cheap fuel will still drive you to your destination, but it fills your car with problems that you will have to pay in the future.

Your body prefers to use healthy fats because they cause less inflammation, last longer and allow you to easily store fuel on your body. Carbohydrates should be turned into fat to be stored and will only be used when there is a lack of available carbohydrates.

Example of carbohydrate

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A keto diet is just a low carb diet coupled with a higher fat intake. The amount of carbohydrate depends on each person, but it is usually less than 50 grams of net carbs per day. If you eat 10 grams of carbohydrate, but it contains 5 grams of fiber, you will have consumed 5 grams of net carbs.

This limited amount of carbohydrates will move your body to the burning of ketones as the main source of fuel. Alternatively, you can watch your body go from a sugar-combed steam train covered with all the black soot covering the engine to a clean-burning Tesla that runs on fat and ends up causing less damage to your body.

Keto diets are low in carbohydrates. This means that you should avoid the following foods:

  • Bread
  • Pasta
  • Sugar
  • Milk
  • Corn
  • Beans
  • Rice*
  • Fruit*

* Unless you are refueling as a result of physical exercise – always limit them.

What most people do not understand is that it is a normal metabolic state. At birth, babies will become nutritional ketosis, relying on their mother's breast milk, which provides 25% of energy from ketones. If you have already skipped breakfast, you would certainly have been in a state of ketosis.


Carbohydrates are equivalent in energy, but like sugar, they last only a short time. There is a byproduct of fat consumption called ketones.

In case of depletion of carbohydrates, ketones are used in the body as energy, especially in the brain. In simple terms, burning fat while being in a low carbohydrate state, also equals energy! And much more.

The Keto diet can make you feel a lot more alert because your brain draws a lot more energy from ketones than carbohydrates.

The science behind the ketogenic diet


One of the most misunderstood concepts in history is this: fat makes you fat. Does this logic apply, for example, to going green after eating too many cucumbers? Of course not! Fat will only make you fat when it is associated with excess carbs.

All the studies that say that fats cause heart disease are related to a study, and that's why we think saturated fats are the cause of heart disease. It was developed in the early 1950s by Ancel Benjamin Keys.

In his lab, Keys conducted experiments in search of early indications of illness. The bottom line is that in the 1950s, no health problem seemed more urgent than heart disease.

The most famous results of Keys are presented in the study of the seven countries, which shows that the risk and the risks of cardiovascular crisis and stroke, both at the level of the population and at the individual level, are directly correlated with total serum cholesterol level.

He demonstrated that the association between blood cholesterol levels and the risk of coronary artery disease between 5 and 40 years of follow-up was consistently found in different cultures.

Even before the start of the study, her methods had been criticized. Jacob Yerushalmy and Herman E. Hilleboe pointed out that for a previous study demonstrating this association, Keys had selected six out of 21 countries for which data were available.

Analysis of all data makes it difficult to analyze fat intake and heart disease. As a result, the association between percent fat and heart disease mortality is not valid.

It was only in 2014 that Nina Teicholz (author of "The Big Fat Surprise") examined the study and thus discovered that one country, Crete, whose results constituted the majority of the evidence of the study, had been conducted during Lent. As a result, Keys significantly underestimates the amount of saturated fat consumed.


There is ample scientific evidence that the following conditions can be reversed or greatly improved with a keto diet.

A keto diet has been used for many years to treat epilepsy. En stabilisant la production d'énergie et en augmentant les taux de cétones dans le sang, le corps est en mesure de contrôler les crises.

Les taux de cétones dans le sang montrent également de forts signes dans le traitement de certains troubles tels que l’autisme, la SLA, la maladie de Parkinson et la SP.

Nous savons que le vieillissement est le résultat de la destruction du corps humain, mais vous ne savez peut-être pas que l'inflammation peut accélérer le vieillissement. Un régime céto peut réduire l'inflammation de manière significative, empêchant ainsi le processus de vieillissement.

Les athlètes d’endurance peuvent être surpris de savoir qu’un régime céto peut contribuer au soutien des mitochondries, car il augmente l’absorption d’oxygène et augmente l’efficacité de la biomécanique des mitochondries. Ceci, à son tour, peut aider dans des maladies telles que l’insuffisance du transporteur de glucose de type 1, la maladie de McArdle et l’insuffisance du complexe pyruvate déshydrogénase.


Le diabète de type 2 est l’une des maladies les plus évitables du monde occidental et il a
devenir une épidémie. La plupart de notre population ne comprend tout simplement pas la cause de cette maladie.

Les personnes atteintes de diabète ne sont pas particulièrement touchées par les grandes quantités de matières grasses ou de protéines. La résistance à l'insuline est la principale cause et devinez ce qui cause la résistance à l'insuline; faire un tour sur les montagnes russes d'hydrates de carbone toutes les 3-4 heures, ce qui conduit éventuellement à une résistance à l'insuline, ainsi qu'à d'autres facteurs.Lorsque le diabétique mange un hamburger et des frites, c'est l'hydrate de carbone qui fait perdre tout son sang à son glucose sanguin, pas la viande et le fromage. La graisse n’est pas à blâmer du tout, il se trouve qu’elle prend la chute.


Avant de parler de résistance à l’insuline, parlons de l’insuline. L'insuline est fabriquée par votre pancréas et permet à votre corps d'utiliser le glucose (sucre) provenant des glucides dans votre alimentation.

Cette molécule permet d'éviter que votre glycémie ne devienne trop élevée (hyperglycémie) ou trop faible (hypoglycémie).

Une bonne façon de s'en souvenir est que HYPER provient d'une trop grande quantité de sucre et que HYPO ne suffit pas.

Votre corps régule la quantité de sucre dans le sang par l'insuline. Lorsque le corps a trop d'excès d'insuline, il peut devenir résistant à l'insuline. Cela a la capacité de provoquer une multitude d'autres risques de santé chroniques, y compris le SOPK (pour les femmes) et la maladie du foie gras.


Le cholestérol joue un rôle important dans notre survie. Le foie veille à ce que le corps en ait toujours assez, en créant entre 1000 et 1400 milligrammes par jour. Le foie dispose également de mécanismes de rétroaction importants qui régulent la quantité de production nécessaire à partir de notre régime alimentaire.

La principale tâche du cholestérol consiste à isoler des parties de nos cellules, à construire et à entretenir les membranes cellulaires, à digérer les vitamines liposolubles telles que la vitamine D (soleil), E (peau), A (vision) et K (coagulation du sang), tout en stimulant des propres voies du corps à produire des hormones, y compris les hormones sexuelles!

Les facteurs de risque cardiaques s'améliorent lorsque la glycémie et les niveaux d'insuline sont abaissés par le biais de changements alimentaires. Le taux de cholestérol HDL augmente avec un régime faible en glucides et riche en graisses et la chute des triglycérides est spectaculaire.

Manger un régime alimentaire riche en cholestérol n'augmente pas la maladie cardiaque

L'American Journal of Clinical Nutrition a entrepris une étude démontrant que le fait de suivre un régime riche en cholestérol n'augmente pas le risque de maladie cardiaque.

L'étude a suivi 1 032 hommes initialement en bonne santé âgés de 42 à 60 ans. Ils ont consommé en moyenne environ 2 800 milligrammes de cholestérol par semaine; plus du quart en mange en moyenne quatre œufs par semaine. (Un œuf contient environ 180 milligrammes de cholestérol.)

Après avoir contrôlé l’âge, l’éducation, le tabagisme, le B.Sc.A., le diabète, l’hypertension et d’autres caractéristiques, les chercheurs n’ont trouvé aucune association entre les maladies cardiovasculaires et la consommation totale de cholestérol ou d’œufs. Les chercheurs ont également examiné l'épaisseur de l'artère carotide, une mesure de l'athérosclérose. Ils n'ont trouvé aucune association entre la consommation de cholestérol et l'épaisseur de l'artère.

En Europe, les pays qui consomment les matières grasses les plus saturées présentent le risque le plus faible de maladie cardiaque

Données de: Hoenselaar R. Réponse supplémentaire de Hoenselaar. British Journal of Nutrition, 2012.

L’épidémie d’obésité aux États-Unis a débuté à peu près au même moment où les recommandations diététiques à faible teneur en matière grasse ont été publiées

La source: Centre national des statistiques sur la santé (US). Santé, États-Unis, 2008: avec un dossier spécial sur la santé des jeunes adultes. Hyattsville (MD): Centre national des statistiques sur la santé (États-Unis); Livre de cartes de mars 2009.

Les maladies de civilisation se multiplient à mesure que le beurre et le saindoux sont remplacés par des huiles végétales et des gras trans

La source: Dr. Stephan Guyenet. La diète américaine. 2012.


Pour ceux qui ne connaissent pas le régime céto, il est relativement simple. Le régime céto est fondamentalement un régime faible en glucides et riche en graisses composé de graisses saines, de quantités modérées de protéines et d’une limite très stricte en glucides.

Ce qui est devenu plus important récemment à mesure que le mode de vie est devenu plus courant me rend frustrée.


Plus précisément, lorsque la micro-nutrition est rejetée au profit des macros faibles en glucides et riches en graisses.

Cela ressemble fondamentalement à ceci. Lorsque quelqu'un commence un mode de vie cétogène, le plus difficile est de supprimer le sucre dans votre alimentation. Sometimes, people do both sugar and carbohydrates in one go. Kudos to those people! Sugar is extremely addictive, and carbohydrates have been deemed necessary for energy ever since the low-fat brigade made their way to the top.

However, what begins to happen is this. That person begins to eat an incredibly high amount of processed foods, just because the macronutrients fit the ratios required. They discard nutritious foods just because the macro nutrition of vegetables doesn’t fit the strict food rules that the keto diet implies.

It often gets to the point where instead of eating living plants, natural foods, and drinking water, they substitute everything they can with a low carb alternative that is either filled with preservatives, artificially sweetened with aspartame, or has lived in a can for the past four years.

How many carbs does a cigarette have? – Is it good for your health? NO.

Hypothetically, eating a diet solely consisting of cheese will help you lose weight. This might work for the first weight loss goal because you’ve effectively cut out all the insulin-raising foods that prevented you from losing weight in the first place. But if you want to look after your health, then you really need to learn to understand what you’re actually eating, regardless of the carbohydrate and fat content.

The biggest keto diet risks come from ignoring your body and nutrition.

So many people are deficient in many of the vital micronutrients because all they eat is salami and artificial cheese sticks. Some of these include magnesium, zinc and vitamins A, B, C and D.

You need to teach your body to re-learn what it actually needs, instead of switching from coke to diet coke, or bakery goods to an entire box of low carb sugar-free cookies. The physical food needs to change, but so does your mindset about eating food.

My aim throughout this website is to teach you which items/mindsets are important to change for lifelong success.

Don’t jump off a cliff with everyone else. Make sure you are eating healthy fats, nutritious sources of protein and a low carbohydrate content. Don’t blindly follow everything you read.

Most of all, where ever possible, make those food choices organic, ethically sourced or free from known carcinogens listed here.

Weight Loss On Keto


Many people decide to start a ketogenic lifestyle initially to lose weight. Remember, you’re not doing anything wrong if you are not losing weight. At first, the weight seems to slide off due to the water loss by restricting carbohydrates, however, after a while you might not be seeing the results that you loved during the start of the lifestyle.

This is because by eating less sugar and carbohydrates, you begin to increase your insulin sensitivity, which enables your body to build muscle.

To avoid disappointment, make sure you take body measurements when the number on the scales isn’t going down. Progress pictures can give a visual representation of where you are in your ketogenic journey, but it is useful to track your waist, butt, and arm measurements.

During plateaus, you will still be shedding inches, but the scale might not necessarily move as quickly. Just keep going for the sake of whom you want to become.

Just remember, Keep Calm and Keto On!


Just because the food wrapper says it is sugar-free, it does not mean it has no carbs. Or just because it is beef jerky, it does not mean it has no sugar. I’ve fallen into this trap a few times, turning around the packet to realize that its full of sugar!

Honestly, there are not that many keto friendly foods on the shelves at the supermarket. Keep to the outer edges of the supermarket and avoid the isles where all the packaged food is positioned. Every time you go, write down new foods that are keto friendly. In a couple of months, you will have a full list of foods that you can eat at your store.


One of the first things I did, when switching to keto is finding replacements for my favorite junk foods. Pizza, chips, pastries, cookies, fast foods. The problem I have with low carb replacements is I would still overeat and not hit my macros.

I had to go back, change my lifestyle, and stick to veggies, meats, and healthy fats. Once I thought of it as a lifestyle change and not a diet, it became much easier for me.

To make it really easy:

  • Eat a palm-sized piece of protein with every meal
  • Use vegetables as fat delivery systems (think butter with broccoli)
  • Limit carbs.

Once you have been in Ketosis for a while (a few months), you can enter Ketosis again very easily, generally within two days.

However, if you are just starting out, make sure you stick with it for a while to see the real benefits before falling off the bandwagon. The results will speak for themselves!


Let’s admit it; most people have cheat days in their diet. You are not going to die if you eat a donut. For me, it becomes a slippery slope, where a cheat day becomes a cheat week.

Practice self-control. The trick that I learned is not to trust my first instinct. If you are in a cafeteria and you tell yourself that you want a donut, tell yourself that your first instinct is incorrect when it comes to food.

Some people have pictures on their phone to remind them where they were on the journey a couple of months ago to help them not cheat.

However, if you must cheat every now and again, don’t think that you’ve ruined everything, just make sure you get back on track.  Meal plans and meal preparation are key processes that make your life easier as you begin a ketogenic lifestyle.

The complete beginner's guide to the Keto Diet in Australia | EXCLUSIVE OFFER !
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