Website Banner

1300 660 710

A Beginner’s Guide to Ketogenic Diets

What is a Ketogenic Diet?

A ketogenic diet (often referred to as “keto”) is a very low carb, high fat diet that shares many similarities with the Atkins diet, the Dukan diet, and several other low carb diets. It involves drastically reducing carbohydrate intake, and replacing it with increased protein and fat. The reduction in carbs puts your body into a metabolic state called ketosis, whereby the body becomes incredibly efficient at burning fat for energy. It also turns fat into ketone bodies (the chemical byproduct of the ketosis process) in the liver, which can supply energy for the brain.
What are the Benefits of a Ketogenic Diet?
The primary benefit of ketosis is that it increases the body’s ability to utilise fats for energy, while this same ability gets very lazy on a high carbohydrate diet (as the body expects an energy source to continuously enter at regular intervals). In a state of ketosis, however, the body has to become efficient at using fats for fuel.
Ketosis also has a protein-sparing effect, where the body actually prefers ketones to glucose. Since the body has large quantities of fat, this means there is no need for it to oxidise protein to generate glucose (a process known as gluconeogenesis), meaning that muscle-wastage is limited when on the diet. Another small but highly important benefit of a keto diet is that ketone production (combined with a relatively high protein intake) is shown to suppress appetite.

i feel good ketogenic diet

What are the Downfalls?

During the first 7-10 days of the ketogenic diet, the body must go through the “metabolic shift,” as Dr. Mauro DiPasquale (proponent of the “Anabolic Diet”, which uses ketosis as its base) calls it. While going through this process, the body will experience a degree of physical and mental fatigue due to the depletion of glycogen stores, as well as occasional dehydration as a result of increased water loss associated with ketosis-induced diuresis. However, once the body becomes more efficient at manufacturing ketones as the main energy substrate, many people find that they have far more energy compared to a non-ketosis state.

Ketosis Diet Examples

  • During a ketogenic diet, you want your macronutrient range to reflect:
  • Protein = 20-30%
  • Fats = 60-70%
  • Carbs = No more than 50 grams per day.

Straying from the above formula will result in failure to reach a state of ketosis, and the body must go through the metabolic shift once again by following the diet strictly from the beginning.

A typical day following this low carb diet would look something like this:

  • Breakfast = Bacon and eggs, coffee with full-cream milk and no sugar, fish oil tablets
  • Morning tea = Slices of cheese and non-starchy vegetable sticks
  • Lunch = Chicken breast with leafy greens and nuts
  • Afternoon tea = Avocado slices with salt and pepper
  • Dinner = Fish cooked in coconut oil, non-starchy vegetables with butter
  • Dessert (optional) = Skinny Cow ice cream, tablespoon of peanut butter

As with any diet, it’s important to consult with a dietitian or GP beforehand, and to supplement with appropriate vitamins and minerals (i.e. fiber and multivitamins). And, like most low carb diets, a ketosis diet is not ideal for continued use once your weight loss goal has been met.
Check out this link for more info 

Want more Health and Fitness tips and info?


intermittent fasting

Intermittent Fasting

Altering the way you eat, rather than what you eat could be the answer to fat loss you’ve been looking for! If you’re aiming to

anatomy of abs

Abs Anatomy 101

Abs Anatomy 101 Our core is our body’s powerhouse! Every exercise, and every workout regime is improved by good core strength. The abdominal muscles stretch

Leap Year Sale - Header



New members only. $2.90 a week for your first 4 weeks then $17 per week thereafter billed fortnightly. No long-term lock-in contracts. Direct Debit fees are included in the price. No cancellations or holds during the discount period. Four weeks notice (at full membership rates) is required when cancelling. Offer ends on the 29th of February 2024. Terms and Conditions apply.

Join Our Brisbane 24/7 Gym Now

Start feeling good today! Pop your details in below...

The IfeelGood Free Gym Trial

Try us for free and see if we’re meant to be. Pop in your deets below and check your email to grab yourself a FREE trial.

Don’t miss out!

Pay just $7 a week for your first 10 weeks! No lock-in contract, no joining fee, and get 24/7 access to ALL clubs

We don’t have hidden fees
What you see is what you pay for with ifeelgood. Just $17 a week billed fortnightly. No other fees, no lock-in contracts, and 24/7 access to all ifeelgood clubs.

Gym Franchise For Sale Brisbane – Start Feeling Good Today!

Interested in buying a gym franchise? Our philosophy focuses on providing fun, fresh and affordable fitness – the good news for those wanting to be part of our family is that ifeelgood24/7 franchises are for sale! We are looking for motivated, passionate partners across Australia who want to join the express fitness revolution.

Becoming a part of the ifeelgood family is not like buying a 24 hour gym franchise from any other company in Australia. Our franchisees enjoy the benefits of an energising and motivating environment whilst actively contributing to the wellbeing of their communities. We have a highly experienced management team that is committed to guiding you through the setup process as well as supporting you in maintaining a successful club.

As an ifeelgood franchisee you will enjoy the support and rewards that come with becoming a part of our family. We will be there to help make your club a success!

Whether you’ve always dreamed of owning a gym franchise or whether you’re just looking for a change of pace – get in touch and start feeling good today. We can’t wait to hear from you!