Keto Diet Plan for Beginners

For most healthy adults, a short-term ketogenic diet is generally considered safe. The Australian Dietary Guidelines recommend 45–65% of daily energy from carbohydrate, so keto sits well outside the general population advice. People with type 1 diabetes, kidney disease, pregnant or breastfeeding women, or those with a history of eating disorders should speak to an Accredited Practising Dietitian or GP before starting.

Most keto plans cap net carbs at 20–50 g per day. That’s roughly one slice of multigrain bread plus a cup of berries. Work out net carbs by taking total carbohydrate from the Nutrition Information Panel and subtracting fibre and any sugar alcohols. If you’re new to carb tracking, start at 50 g per day and adjust down if you’re not entering ketosis within a week.

Stick to fatty fish (like Tasmanian salmon), free-range eggs, grass-fed beef and lamb, chicken, full-fat dairy, avocados, olive oil, nuts, seeds, and leafy greens and low-carb veg like broccoli, cauliflower, zucchini and capsicum. Limit or avoid bread, pasta, rice, potatoes, most fruit (except berries), sugar and sweetened drinks. You’ll find most of these staples at Woolworths, Coles or your local independent grocer.

Most people reach ketosis within 2–7 days of consistently eating under 50 g of net carbs per day. Timing varies based on your activity level, how carb-heavy your previous diet was, and how strictly you stick to the plan. Urinary ketone strips from Australian pharmacies can give a rough early reading, while blood ketone meters are more accurate if you want a precise number.