Select your interest

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.

Frequently Asked Questions

What exactly is the keto diet?

The Keto diet is a high-fat, adequate protein and low carb diet that requires individuals to consume 75% of their daily caloric intake from fats, 20% from proteins, and 5% from carbohydrates. To learn more, check out our guide on everything you need to know about the keto diet.

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

Who should consider starting the keto diet?

The widely proposed benefits of the keto diet include improved cognitive function, weight loss, fat loss and increased levels of good cholesterol. This diet is relatively new and scientific research into it can be conflicting, therefore, it is recommended that you undertake research and consult your doctor prior to partaking in the diet.

What supplements should I consider taking on the keto diet?

High protein, low carb supplements appropriate for the keto diet include, WPI90Plant ProteinPREProDefine and BCAA. Check out our guide on how the keto diet may affect your athletic performance.

How does high-protein, high fat and low carb diets assist in weight loss?

The key to weight loss will always be eating in a calorie deficit. Many will find that once they begin the keto diet (or essentially, keep track of how they eat and consciously eat within a deficit) they will lose weight. Furthermore, water is usually stored with glycogen (carbohydrate) in the muscle, so when carbohydrates are restricted glycogen stores deplete and water weight is lost. To lose weight and keep it off long term, a well-balanced diet that is less dense in energy than the energy you are burning is paramount.

Frequently Asked Questions

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:


WPI boasts 90% protein content for first-class results

from $38

Blended with NZ grass-fed whey protein isolate, natural flavourings and without unnecessary fillers, True WPI 90 is your first choice for lean muscle development and weight management. Savour the clean taste, pure quality and high protein content that makes it easy to digest in shakes, smoothies or as a protein-boost in recipes.

  • Ideal for shredding or weight loss
  • Enhances muscular recovery
  • Only trace fat, lactose and carbohydrates

Suggested Use

Add 1 Large TP Scoop or 4 metric Tbsp's (30g) to 150ml-200ml of liquid of your choice. Shake and consume. Consume 1-3 servings daily or as required.

True Protein recommends as a guideline 1.5g to 2g of protein per kilogram of bodyweight. This recommendation is based on the assumption that your goals are to build lean muscle and enhance recovery. This translates to an 80kg person taking roughly 120g to 160g of protein per day. We recommend that you fulfil this quota through a combination of wholefoods and protein supplementation.

More Info


Clean formula to boost energy, focus and strength


  •  Natural & clean formula
  •  Powerful ingredients in effective doses
  •  No artificial colours, flavours or sweeteners

Suggested Use

Customise your dose to your desired intensity. 

For an everyday boost, mix 10g (1 tbsp) with 150ml water and consume 30 min prior to your workout.

For performance sessions, mix 20g (2 tbsp) with 300ml water and consume 30 mim prior to your workout.


Key Tip: We strongly recommend storing your PRE in the fridge to maintain maximum freshness and lifespan. 

More Info

BCAA 4:1:1

Premium branched chain amino acids


BCAA 4:1:1 is a premium pharmaceutical grade of branched chain amino acids. Sourced from a leading Japanese manufacturer BCAA 4:1:1 utilises non-animal based extraction processes to deliver the industry standard for purity and taste.

  • Sourced from leading amino acid manufacturer
  • Unsurpassed quality, purity and taste
  • Provides fuel during workout

Suggested Use

Add 1 Small TP scoop (5g) to 100ml to 200ml of water or juice, mix and consume. Consume daily or as required.

More Info