It’s the diet that Silicon Valley loves, but what do you know about it? And is it right for you?

First up, let’s acknowledge that diets aren’t for everybody. They’re not a magic bullet and some issues, like self-esteem or living with trauma, are best addressed by talking with a registered therapist. Dieting is also one of the strongest predictors for an eating disorder.

However, there are also real benefits from achieving and maintaining a healthy weight.

Losing weight can reverse the factors that contribute to being pre-diabetic, which is when blood glucose levels are higher than the normal range, but not high enough to be diagnosed with diabetes.

Weight loss can also lead to better cardiovascular health, lower blood pressure, improved mobility, better sleep and a lower risk for some cancers.

The ketogenic diet (keto diet) is a low-carbohydrate (low-carb) eating plan that’s gained popularity for its potential health benefits and effective weight loss results. Before weight loss injections like Ozempic and Wegovy took over the news cycle, keto was hugely popular – and it still is.

The keto diet focuses on getting and keeping the body in ketosis.

It works because, even when not dieting or fasting, the liver will use fatty acids to produce ketones that can be used by organs and tissues for energy. When carb intake is low, the body will switch to efficiently burning fat and producing much higher levels of ketones. This state is called ketosis.

The ketones produced will signal to the body to keep burning fat. Supplements like keto gummies (that contain BHB ketones, or beta-hydroxybutyrate ketones) can also be used to help reach and stay in ketosis.

There are lots of benefits to following a keto diet

– Weight loss and fat burning – By restricting carbs and increasing fat intake, the body is forced to use fat stores for energy, reducing body fat percentage and increasing overall weight loss.

– Improved blood sugar control – Research has shown it can have significant benefits for people with type-2 diabetes or insulin resistance. By minimising carb intake and stabilising blood sugar levels, it may help improve insulin sensitivity and glycaemic control, leading to better management of diabetes symptoms.

– Enhanced mental clarity and focus ­– Some people report experiencing improved mental clarity, focus and cognitive function. This is due to the steady supply of ketones to the brain.

– Increased energy levels – Carb-rich diets can have energy fluctuations (think the mid-arvo slump). But ketosis ensures a steady and consistent energy source throughout the day.

No food groups are off limits, but the amounts can be small

Keto focuses on the ratio of macronutrients – fat, protein and carbs – that is eaten and will put the body into ketosis. A typical keto diet consists of around 65 per cent of calories from fat, 30-35 per cent from protein and 5-10 per cent from carbs.

The diet can be hard to follow at the start because it includes very few carbs. But it becomes easier as the body transitions to burning fat, its primary fuel source. Using supplements keto gummies can rapidly accelerate the transition into ketosis, so the body can start using fat as a fuel source within hours.

What can’t eat be eaten

Staying in ketosis is about avoiding too many carbs while keeping up the intake of healthy fats. So, there are foods to definitely stay away from because they’ll snap the body out of ketosis. These include:

– Sugary foods: soft drink, fruit juice, smoothies, cake, ice cream, lollies, etc.

– Grains or starches: wheat-based products, rice, pasta, cereal, etc.

– Fruit: all fruit, except berries like blueberries and strawberries.

– Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

– Root vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.

– Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, tomato sauce, etc.

– Unhealthy fats: processed vegetable oils, mayonnaise, etc.

– Alcohol: beer, wine, liquor, mixed drinks – although low-carb alcohol, such as low-carb beer or vodka, is okay occasionally.

What can be eaten

With keto, the focus is on eating whole, nutrient-dense foods that are low in carbs and high in healthy fats. This means eliminating a lot of the foods people might ordinarily eat – including healthy but higher carb foods like lentils, chickpeas and oats.

On the menu is fatty fish that contain omega-3s like salmon, trevally, mackerel, barramundi, bream and flathead, grass-fed meat and poultry, eggs, leafy green vegetables, blueberries and strawberries, avocados, olive oil, coconut oil, nuts and seeds. It also includes cacao (not a spelling mistake) powder for when a chocolate hit is needed.

Fibre intake can be kept up with avocado, broccoli, spinach and green beans. Eating a wide range of veggies, seeds and nuts will make sure there’s sufficient vitamins and minerals.

If getting one’s head around macronutrients and portion sizes seems difficult, there are ready-made keto meals, keto-friendly snacks and protein water (this contains amino acids and electrolytes), which can make it easier to follow a keto diet.

Meal planning also helps people stay on track and resist temptation. Doing a bit of batch cooking and meal prepping on weekends can save time during the week.

Otherwise, keto is pretty straightforward.

Of course, before you jump into any diet, see your health professional to make sure you don’t have any underlying health issues that could be worsened by a change to your eating habits.

If you’re ready for a keto diet, Keto Australia has a 4-Week Rapid Keto Diet Plan, plus keto gummies, keto meals and snacks to help you succeed with your health and weight loss goals.