Thriving on Keto: Your Comprehensive Guide to a Healthy Ketogenic Diet

The ketogenic diet, or keto diet, has become one of the most popular nutrition trends in recent years — praised for its potential benefits including weight loss, mental clarity, and steady energy.

However, following a healthy, sustainable keto plan requires understanding how to balance nutrients and avoid common mistakes. This guide will help you build a well-rounded, evidence-based approach to keto eating.

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan designed to shift your body into ketosis — a metabolic state where fat becomes the main energy source.

When in ketosis, your liver converts fats into ketones, which fuel your brain and body in place of carbohydrates.

Key Principles of a Healthy Ketogenic Diet

Focus on Healthy Fats

Good Fats: Avocados, olive oil, coconut oil, nuts, seeds, and fatty fish like salmon and mackerel.
Avoid Trans Fats: Steer clear of processed foods and hydrogenated oils that contain unhealthy trans fats.

Moderate Protein Intake

Quality Sources: Grass-fed meats, free-range poultry, eggs, tofu, and tempeh.
Tip: Too much protein can reduce ketone production — aim for moderation rather than excess.

Choose Low-Carbohydrate Vegetables

Best Choices: Leafy greens (spinach, kale), cruciferous veggies (broccoli, cauliflower), zucchini, and bell peppers.
Limit: Starchy vegetables like potatoes, sweet corn, and peas.

Stay Hydrated and Maintain Electrolyte Balance

The keto diet has a diuretic effect, which can increase the loss of fluids and electrolytes.
Tip: Drink plenty of water and include sources of sodium, potassium, and magnesium (e.g., leafy greens, nuts, seeds, and mineral water).

Mind Your Macronutrient Ratios

A typical keto plan includes:

• 70–75% fat

• 20–25% protein

• 5–10% carbohydrates

Use a tracking app or food diary to monitor intake and ensure you’re maintaining ketosis safely.

Example of a Daily Keto Meal Plan

Breakfast

• 2 eggs

• ½ avocado

• Spinach sautéed in olive oil

Lunch

• Grilled chicken breast (100–120g)

• Mixed greens with avocado, cucumber, and olive oil dressing

Snack

• Keto “fat bombs” (almond butter, coconut oil, cocoa powder)

Dinner

• Baked salmon fillet

• Steamed asparagus with butter or olive oil

Practical Tips for a Healthy Keto Lifestyle

Plan Your Meals

Prepare in advance to avoid high-carb temptations. Try new keto-friendly recipes to keep meals exciting.

Read Food Labels

Watch for hidden sugars and refined carbs in sauces, dressings, and packaged foods.

Include Variety

A diverse diet ensures better nutrition. Rotate vegetables, protein sources, and fats for a balanced intake.

Supplement Mindfully

You may need to supplement fiber, vitamin D, magnesium, or electrolytes — especially when starting out.

Listen to Your Body

Fatigue, headaches, or dizziness may indicate electrolyte imbalance or carb withdrawal. Adjust your diet as needed and consult your dietitian if symptoms persist.

Common Pitfalls to Avoid

• Relying on Processed “Keto” Products: Stick to whole, real foods.

• Neglecting Fiber: Include low-carb, high-fiber veggies daily.

• Ignoring Hydration and Electrolytes: Drink fluids consistently.

• Skipping Medical Guidance: Always check with a dietitian before starting keto, especially if you have diabetes, heart disease, or other health conditions.

Involve a Dietitian in your Keto Journey

At Appetite for Nutrition, our NDIS-registered dietitians provide compassionate, goal-oriented nutrition support across Queensland and Victoria.

We offer both general nutrition consults and specialised disability nutrition support available online and in person across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo and Albury-Wodonga.

Contact Appetite for Nutrition today for individual consults or tailored meal plans designed to help you eat well and feel your best.

This blog was last updated October 2025.