If you’re starting the ketogenic diet in Australia, knowing which foods to include is essential for success. The keto diet focuses on drastically reducing carbohydrates while increasing healthy fats and moderate protein intake to help your body enter ketosis-a state where fat becomes the primary fuel source. Here’s a fresh, Aussie-friendly keto food list to guide your shopping and meal planning.

Protein Sources: Choose Fatty and Nutrient-Dense Cuts

• Chicken Thighs: More fat than breast meat, making them perfect for keto. Rich in B vitamins and selenium.
• Pork Chops: High in protein and essential amino acids, plus minerals like phosphorus and selenium.
• Sirloin Steak: Packed with iron, zinc, and vitamin B12, great for energy and muscle maintenance.
• Oily Fish: Salmon, mackerel, and barramundi provide omega-3 fatty acids and vitamins D and B12.
• Eggs: Versatile and low-carb, eggs are a keto staple.
• Seafood: Prawns, oysters, and mussels add variety and essential nutrients.

Healthy Fats: The Cornerstone of Keto

• Avocados: Loaded with heart-healthy monounsaturated fats and potassium.
• Olive Oil & Avocado Oil: Ideal for dressings, roasting, and low-heat cooking.
• Coconut Oil & MCT Oil: Provide quick energy and support ketosis.
• Butter & Ghee: Rich in vitamins A and K2, perfect for cooking or spreading.
• Animal Fats: Duck fat, bacon grease, lard, and tallow add flavour and fat content.
• Nuts & Seeds: Macadamias, almonds, walnuts, pecans, chia, and flaxseeds are great snacks and meal additions.

Low-Carb Vegetables: Nutrient-Dense and Fibre-Rich

• Leafy Greens: Spinach, kale, and lettuce are low in carbs and high in vitamins.
• Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts, and cabbage help reduce inflammation.
• Zucchini & Asparagus: Versatile and low in carbs, perfect for stir-fries or roasting.
• Cucumber & Celery: Refreshing, hydrating, and very low in carbs.
• Leeks & Sprouts: Add antioxidants and fibre without adding many carbs.
• Bell Peppers & Tomatoes: Use in moderation due to slightly higher carb content.
• Mushrooms & Eggplant: Excellent for adding texture and flavour.

Dairy: Choose Full-Fat and Low-Carb Options

• Cheddar, Brie, Camembert, and Blue Cheese: High in fat and protein with minimal carbs.
• Cream Cheese & Cottage Cheese: Use sparingly as they contain small amounts of carbs.
• Heavy Cream: Great for coffee, sauces, and desserts.
• Unsweetened Greek Yogurt: Occasionally, in small portions.

Fruits: Enjoy Sparingly

• Berries: Blackberries, raspberries, and strawberries in limited amounts due to their carb content.
• Lemons & Limes: Perfect for flavouring water, dressings, and marinades.
• Avocado: Technically a fruit, but a keto superstar due to its fat content.

Foods to Avoid on Keto

• Bread, pasta, rice, and grains
• Starchy vegetables like potatoes, corn, and pumpkin
• Most fruits, especially bananas, grapes, and mangoes
• Sugary foods and drinks including fruit juices and sweets
• Processed foods with added sugars or unhealthy vegetable oils

A successful keto diet in Australia revolves around eating plenty of healthy fats, moderate protein, and a variety of low-carb vegetables, while avoiding sugars and starches. By focusing on fresh, local ingredients and nutrient-dense foods, you can enjoy a sustainable and delicious ketogenic lifestyle.