What is keto? Understanding the keto diet

What is the keto diet, and how does it work? Discover how ketosis, carbohydrate restriction and dietary fat fit into this popular eating approach, along with its potential benefits, drawbacks and who should seek medical advice before trying it.

What is the keto diet?

The ketogenic, or keto, diet is a way of eating that significantly reduces carbohydrates while increasing fat intake, with moderate amounts of protein. The aim is to encourage the body to enter ketosis, a metabolic state in which it uses fat to produce ketones for energy. While some people follow keto to support weight loss, it is a restrictive approach to eating and may not suit everyone.

Planning meals that fit within a low-carbohydrate approach can take time. If you’re exploring this way of eating, Dietlicious offers a range of keto meals delivered to help make everyday meal planning more convenient.

Understanding the keto diet

The ketogenic diet changes the balance of macronutrients in your diet to encourage the body to use fat for energy. By significantly reducing carbohydrate intake, the body can enter a metabolic state called ketosis, in which it produces small fuel molecules called ketones from fat.

During ketosis, the body uses ketones as an alternative fuel source to glucose, which is normally derived from carbohydrates. The fat used for energy can come from food or the body's stored fat, which is one reason the keto diet is often associated with weight loss.

A typical Western diet contains considerably more carbohydrates than a ketogenic diet. Reducing your intake to keto levels therefore represents a significant change to many people's usual eating habits and requires careful meal planning.

Carb intake and ketosis

On a keto diet, it’s generally understood that carbohydrate intake should be restricted.  If you consume too many carbs then your body can switch back to burning glucose (carbs) instead of burning fat and you will no longer remain in ketosis.

The accepted guideline for carb intake is to not exceed 30g per day (though some suggest going as low as 20g per day).

You may have seen references to total carbs or net carbs but let this not confuse you.  In Australia, all our nutritional labelling presents carbohydrate as a net carb amount (with the fibre component listed separately). So therefore when we talk about 30g of carbs, we are referring to net carbs or available carbs, which is the digestible amount of carbohydrate, as listed on the Australian nutrition label.

An important thing to know about carbohydrate eating is that these guidelines are exactly that, a guide only.  That’s because when it comes to achieving and staying in ketosis, there are quite a few variables.  For example, athletes or people with high activity levels can afford to consume a higher number of carbs per day and still remain in ketosis. Aside from an individual’s physique and activity levels, the balance between intake of carbs and protein can also play a role in whether the body stays in ketosis or not.  The only way to know for sure if you’re in ketosis (and to what degree) is to measure ketone bodies.

What about protein?

Did you know that the body can convert protein to carbs if eaten in excess?  That’s right, and it’s because of this that keto dieters need also to monitor their protein levels if they want to achieve ketosis.

Experts generally recommend not more than 1g of protein per kg of body weight per day.  For example, a 70kg person should not exceed 70g of protein in a day on a keto diet, however, it’s worth noting that not all the experts agree. Some say you can increase your protein allowance by 50-100% and still remain ketogenic, while others suggest a lower protein level may be appropriate if weight loss is your goal.  The main thing is to do what works for you, which may take some experimentation to determine ideal level to remain in ketosis.

One of the main reasons that people fail the keto diet is that they are inadvertently eating too much protein and this sabotages their chances of getting into ketosis.  If you eat a bit more protein in a day, you should consider lowering your carb intake further that day to account for any excess protein that is converted into carbs.

What you need to know about fat

Obviously fat intake needs to increase to make up for calories lost from low carb and moderate protein intake.  Fat consumption should amount to around 70% of daily calories (aim for the 65-80% range).  Note that a person that is significantly overweight (has plenty of body fat to burn), may want to reduce their fat intake to a lower amount in order to ensure that they burn body fat for ketones (rather than dietary fat).

Most keto dieters carefully balance their overall fat, protein and carbohydrate intakes every day with meals, snacks or supplements.

The pros and cons of the keto diet

The ketogenic diet has been used successfully for nearly 100 years to treat epilepsy and other seizure disorders, in particular in children and this is well documented in scientific literature.

The science is still emerging when it comes to other potential health benefits of this way of eating, however, short to medium term studies do suggest that there are a number of potential benefits to going keto, such as:

- Weight loss
- Improved blood sugar levels
- Improved cholesterol
- Reduced appetite
- Reduced carb cravings and feelings of hunger

Keto’s success as a weight loss strategy is generally attributed to followers not feeling as hungry, plus the removal of sugars tends to eliminate the cycle of blood sugar spikes and crashes typical in a Western diet.

What can be challenging about going keto is that is requires forethought and planning, which is where Dietlicious can help. Stock up your freezer with the right keto friendly meals and you’ll never be stuck reaching for the wrong foods again.  Devotees of keto agree that you need to be organised, otherwise the restrictive nature of the diet makes it hard to stick to for the long term.

The diet has come under scrutiny for incorporating less fibre and being lower in plant based nutrients, so bear this in mind when planning and ensure you select as many low carb veges as possible.

Who should not try the keto diet?

Although the keto diet may suit some people, it is not appropriate for everyone. Because it involves significantly restricting carbohydrates and changing the balance of fats and protein in your diet, it is important to consider your individual health needs before getting started.

You should seek medical advice before trying keto if you:

• Have diabetes, particularly type 1 diabetes, or take medication that lowers blood glucose. Carbohydrate restriction can affect blood sugar levels and medication requirements.

• Have kidney, liver or pancreatic disease, as a high-fat diet or significant dietary changes may not be appropriate for your condition.

• Are pregnant or breastfeeding, when nutritional requirements change and restrictive diets may not provide the best approach.

• Have a current or previous eating disorder, as a highly restrictive eating plan may be unhelpful or trigger unhealthy eating patterns.

• Take medication for blood pressure or other ongoing conditions, as dietary changes can affect your treatment needs.

Keto can also cause side effects, particularly during the initial adjustment period, including headaches, fatigue, constipation and digestive discomfort. Restricting carbohydrates can make it harder to get enough fibre and certain vitamins and minerals unless meals are planned carefully.

If you are considering keto for weight loss or another health goal, speak with your GP or an accredited practising dietitian first. They can help you decide whether this approach is suitable for you and how to meet your nutritional needs safely.

What keto options can Dietlicious offer?

We offer a range of Keto Friendly Meals and Meal Plans to make following a low-carbohydrate diet more convenient. Our lunch and dinner packs will set you up for your Monday through to Friday with 5 lunches and 5 dinners included at an average carbs per day of no more than 17g (across both meals), so you still have some carb allowance to play with for your breakfast.  We've even put together some great ketogenic breakfast ideas if you are lost on what to eat. If you prefer individual meals, you can find them in the same place. Stock up your freezer for those busy days and you’ll never be stuck with nothing to eat again.

We recommend that you consult your doctor to work out whether the keto diet is right for you.

Frequently Asked Questions about the keto diet

What is the keto diet and how does it work?

The ketogenic, or keto, diet is a low-carbohydrate, high-fat eating approach that encourages the body to enter ketosis. During ketosis, the body produces ketones from fat to use as an alternative energy source when carbohydrate availability is low.

How many carbs can you eat on a keto diet?

Many ketogenic diets limit carbohydrate intake to around 30–50 grams per day, although individual requirements vary. The amount needed to achieve ketosis depends on factors such as activity levels, metabolism and overall food intake.

Can you lose weight on the keto diet?

Some people lose weight on a keto diet, particularly in the short term. Reduced appetite and changes in food intake may contribute to weight loss, but results vary. Long-term success depends on whether the eating approach is sustainable and meets your nutritional needs.

Is the keto diet healthy?

The keto diet may offer benefits for some people, but it is not automatically healthier than other balanced eating patterns. Restricting carbohydrates can make it harder to obtain enough fibre and certain nutrients, while the quality of the fats consumed also matters. Individual health needs should be considered before starting.

Who should avoid the keto diet?

People who are pregnant or breastfeeding, have a history of eating disorders, or have certain medical conditions should seek professional advice before trying keto. People with diabetes, particularly those taking glucose-lowering medication, should also consult their healthcare team because significant carbohydrate restriction can affect blood glucose levels and medication requirements.

Do you need to cook all your meals on a keto diet?

No. Planning ahead and choosing suitable prepared meals can make following a keto diet more convenient. Dietlicious offers a range of keto-friendly meals that can help simplify lunch and dinner when you're short on time.

First published: August 2019

Last updated: October 2026