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The Ketogenic diet has quickly surpassed the Paleo diet as the latest diet to steal the limelight throughout the health and fitness industry. With touted health benefits such fat burning, weight loss, and enhanced cognitive performance, the Ketogenic diet requires individuals to consume 75% of their daily caloric intake from fats, 20% from proteins, and 5% from carbohydrates. Although many of the health benefits and side effects remain untested, the rise of the Ketogenic diet has not been halted, rather the movement is growing at an increasing rate.

To maintain such a restrictive diet, individuals partaking in the Keto diet need to be well prepared, with a range of high fat foods such as nuts, cheese, and avocado at the ready. But what are the real benefits of the Ketogenic diet? Initially, many on the diet will lose weight, however this is mostly water weight. Water is usually stored with glycogen (carbohydrate) in the muscle, so when carbohydrates are restricted, glycogen stores depleted and water weight is lost. The widely proposed, untested benefits of the ketogenic diet include:

  • Improved cognitive function
  • Weight loss
  • Fat loss
  • Increased levels of good cholesterol

To assist those on a keto journey, we’ve compiled a list of True Protein products that are perfect for anyone in ketosis. It’s important to note, the Ketogenic diet is relatively new and scientific research in the sporting and medical arena is conflicting. Anyone with any concerns should consult their doctor prior to partaking in the diet, particularly if you have a medical condition as this diet may be contraindicated.

Weight Loss


What percentage of my diet needs to be fats for a Keto diet?

Traditionally, 75% of calories from fat sources for the Ketogenic diet to work best. These fats should be consumed from healthy, well rounded fat sources such as nuts, nut butter, avocados and olive oil.

What does a Keto plan look like?

  • Breakfast - Fried eggs with mushrooms and spinach cooked in butter
  • Snack - MCT oil coffee with mixed nuts
  • Lunch - Salmon cooked in coconut oil and lemon juice with salad
  • Snack - Cheese and olives
  • Dinner - Steak with green vegetables cooked in coconut oil

What are healthy sources of fats?

Some healthy sources of fats include but are not limited to: Nuts, olive oil, cheese, olive and coconut oils, MCT oil, nut butter, avocados and organ meats

Recommended High Fat Supplements



What percentage of my diet needs to be protein for a Keto diet?

In a Keto diet, the majority of your caloric intake will come from fats. Typically, only 20% of your caloric intake will come from protein sources.

What are wholefood sources of protein that are low in carbohydrates?

High protein, low card sources of protein include, but are not limited to:

  • Meat including beef, lamb, pork and chicken
  • Eggs
  • Fish
  • Some vegetables including spinach, broccoli and cauliflower
  • Tofu
  • Nuts

When should I supplement protein?

The majority of your protein intake should be from wholefoods. Supplementing protein is best when your body required protein quickly. The best example of this is within 15 to 30 minutes post workout, when your body is craving protein to kickstart the recovery process and to stay in an anabolic state. Consuming protein within this window will decrease Delayed Onset Muscle Syndrome (DOMS), assist muscle recovery and improve recovery time.

Recommended High Protein Supplements:


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