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Hi, I’m Fred Liberatore, a fitness trainer guru, best-selling author, and founder of Ketao, one of Australia’s leading brands for supporting ketosis.
Today, I’m personally walking you through a complete guide to the keto diet and how it can impact your overall health.
Whether you're new to keto and curious about how it works, or you've already started your journey, this blog is for you.
Let’s kick things off with the basics.
The ketogenic diet, or keto for short, is a low-carb, high-fat way of eating that offers a range of health benefits.
In fact, research shows it can help with:
Weight loss
Boosting your energy
Supporting better overall health
Some studies even suggest keto may help manage conditions like diabetes, cancer, epilepsy, and Alzheimer’s.
Ready to dive deeper? Here’s everything you need to know.
Good question — and the answer depends on which version of the keto diet you’re following.
There’s more than one way to go keto, and each comes with its own structure.
Here’s a quick breakdown:
Standard Keto Diet (SKD):
This is the most common version. Very low in carbs, moderate in protein, and high in fat. Think: 70% fat, 20% protein, 10% carbs.
Cyclical Keto Diet (CKD):
You do keto most of the week (like 5 days), then have 1–2 days where you eat more carbs to refeed.
Targeted Keto Diet (TKD):
Designed for those who train hard, this version adds carbs around workouts for performance.
High Protein Keto Diet:
Like the standard version, but with more protein — usually 60% fat, 35% protein, 5% carbs.
That said, the Standard and High Protein versions are the ones that have been studied the most. The other two are more advanced and mostly used by athletes or bodybuilders.
This blog mostly focuses on the Standard Keto Diet (SKD), but a lot of the info still applies to the other styles too.
Ketosis is when your body switches from burning carbs to burning fat for energy. It happens when you cut back on carbs and your body starts using fat as its main fuel source.
To get into ketosis, you’ll usually need to eat less than 20–50g of carbs per day and get most of your calories from healthy fats — like meat, fish, eggs, nuts, seeds, and oils. You’ll also want to keep your protein moderate, since too much can turn into glucose and kick you out of ketosis.
Some people also use intermittent fasting to speed things up — for example, eating only within an 8-hour window and fasting for 16 hours.
You’ll know you’re in ketosis by testing your blood, urine, or breath for ketones. Or you might notice a few signs naturally:
Dry mouth or increased thirst
More frequent urination
Reduced hunger or appetite
Short answer: Yes. And not just a little.
The ketogenic diet isn’t just another trend—it’s a powerful approach that’s helped thousands of people drop weight, feel better, and get their health back on track. What makes keto different? It’s not about starving yourself or obsessively counting calories. Instead, it shifts how your body fuels itself, from relying on sugar to running on fat.
Research backs it up. A look at 13 studies found that people on a low-carb, keto-style diet lost slightly more weight over time than those on a low-fat plan—about 2 pounds (0.9 kg) more, to be exact. And it doesn’t stop there. Keto also showed positive changes in blood pressure and triglyceride levels.
In another study, older adults who followed a keto diet for just 8 weeks lost nearly five times more fat than those sticking to a low-fat diet. That’s serious progress. And part of it likely comes down to the rise in ketones, better blood sugar control, and improved insulin sensitivity, all powerful health boosters.
Here’s where keto shines even more.
Diabetes, especially type 2, is closely linked to insulin resistance and extra body fat. That’s where keto comes in, by helping people lose that extra fat and, in turn, boosting insulin sensitivity. One study even showed a 75% improvement in insulin sensitivity on a keto diet.
Another 90-day study with women who had type 2 diabetes showed a big drop in A1C levels, which is a key measure of long-term blood sugar control. And in a longer study, 349 people on a keto plan lost an average of 26.2 pounds (11.9 kg) over two years—while also using fewer diabetes medications and managing their blood sugar better overall.
That’s not just weight loss. That’s life-changing.
The keto diet was originally designed to treat epilepsy, and it’s still incredibly effective for that. But now, studies are showing benefits that go way beyond the brain:
Heart health: Keto can help improve cholesterol levels, blood sugar, and blood pressure—all key heart health markers.
Cancer support: It’s being studied as a way to potentially slow tumor growth.
Alzheimer’s & Parkinson’s: Some research shows keto might reduce symptoms or slow progression.
Polycystic Ovary Syndrome (PCOS): Lowering insulin levels through keto may help with symptoms.
Brain injuries: There’s early evidence it could support better recovery.
Important note: While some results are promising, a lot of this research is still ongoing. But the potential is definitely there.
If you’re going keto, carbs have to go. That means:
Sugary stuff (soda, juice, cake, candy)
Bread, rice, pasta, cereal
Most fruits (except a few berries)
Beans, lentils, chickpeas
Potatoes, carrots, and other starchy veg
Low-fat “diet” products
Sauces like ketchup and honey mustard
Processed oils and trans fats
Alcohol, especially beer and cocktails
“Sugar-free” products with artificial sweeteners
Basically, anything that spikes your blood sugar is off the table.
Now, the good part is that keto doesn’t mean bland or boring.
Meat: Think beef, chicken, turkey, sausage, bacon
Fatty fish: Salmon, mackerel, tuna
Eggs: Whole eggs, especially pasture-raised or omega-3
Cheese: Hard and soft varieties, like cheddar, goat cheese, or mozzarella
Healthy fats: Butter, heavy cream, olive oil, avocado oil
Nuts and seeds: Almonds, chia seeds, pumpkin seeds
Low-carb veggies: Broccoli, spinach, peppers, tomatoes, onions
Avocados: Yes, please
Herbs and spices: To keep things tasty
Whole, single-ingredient foods are your best friends here.
Here’s a sample plan to get the ideas flowing:
Monday:
Breakfast – Veggie egg muffins
Lunch – Chicken salad with feta and olive oil
Dinner – Salmon with buttery asparagus
Tuesday:
Breakfast – Omelet with spinach and tomato
Lunch – Keto smoothie + strawberries
Dinner – Cheese-shell tacos with salsa
Wednesday:
Breakfast – Chia pudding with coconut
Lunch – Shrimp and avocado salad
Dinner – Pork chops with broccoli and parmesan
Thursday:
Breakfast – Omelet with avocado and peppers
Lunch – Celery with guacamole and salsa
Dinner – Chicken stuffed with pesto and cream cheese
Friday:
Breakfast – Whole milk yogurt with cocoa and berries
Lunch – Lettuce wrap tacos
Dinner – Loaded cauliflower with veggies
Saturday:
Breakfast – Cream cheese pancakes + grilled mushrooms
Lunch – Zucchini beet salad
Dinner – Olive oil fish with kale and pine nuts
Sunday:
Breakfast – Fried eggs and mushrooms
Lunch – Keto sesame chicken
Dinner – Spaghetti squash Bolognese
Rotate meals and vegetables to keep nutrients balanced.
Cheese cubes or string cheese
Hard-boiled eggs
A few nuts or seeds
Olives or avocado
Beef jerky
Veggies with guac or salsa
Keto-friendly snack bars
Full-fat yogurt with nut butter
90% dark chocolate
Leftovers from last night’s dinner
Read food labels—get familiar with carb and fat content
Plan meals ahead of time so you’re not stuck guessing
Bring your own food to social events—it’s a game changer
Check out frozen keto-friendly meals for busy nights
Use keto apps or blogs for easy recipe inspiration
Most restaurants have meat or egg-based meals. Just skip the bread, fries, or rice and ask for extra veggies instead. You can also:
Get burgers without the bun
Order omelets or eggs and bacon
Ask for cheese and berries for dessert
At Mexican spots: go for meat + guac + salsa + sour cream
It’s common to feel off the first few days—what some call the “keto flu.” You might feel tired, hungry, or a bit foggy. It’s temporary, but here’s how to deal:
Ease in with a low-carb diet before going full keto
Stay hydrated and don’t skimp on salt
Consider magnesium, potassium, and sodium supplements
Eat until you’re full—don’t restrict calories right away
For most people, keto is safe. But staying on it long-term without supervision could lead to:
Low protein levels
Fat buildup in the liver
Kidney stones
Micronutrient deficiencies
And if you’re on diabetes meds—especially SGLT2 inhibitors—talk to your doctor first. Keto can increase the risk of diabetic ketoacidosis with that type of medication.
Keto isn’t just another diet. It’s a powerful tool for weight loss, blood sugar control, and improving how your body runs. Whether you’re dealing with insulin resistance, trying to lose fat, or just want to feel more energized—keto gives your body a whole new way to function.
Just like any lifestyle change, it’s about finding what works foryou. And now you’ve got a head start.
P.S. Struggling with your keto journey? Or maybe you're just getting started and need some guidance? Here’s the truth—you're only 15 minutes away from getting everything you need to know about keto, plus a clear path to make it work foryou.
Book your free call with me here.
P.P.S. Yep, the call is 100% free. No pressure, just real help.
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