Protein is highly important to our health and progress when deciding to reap the health benefits from an LCHF or Keto approach.

"Besides being a vital component of the body’s structure (e.g. muscle, tendon, ligament, bone, skin, hair), it is the stuff from which functional molecules like enzymes, antibodies, membrane receptors and transporters, and oxygen-carrying haemoglobin are made". (Virta Health)

Proteins in the body are in a constant state of being broken down and replaced, therefore consumption of this macronutrient in the right volumes and food types is key!

As a healthcare provider focusing on helping people implement a lower carbohydrate healthy fat and/ or ketogenic dietary approach - protein is certainly a core focus within our services model.

"Of the three dietary macronutrients, protein must provide at least 9 essential components (amino acids), whereas dietary fats provide just 2, and carbohydrates none". (Virta Health)

The goal apart from optimal health, when someone is pursuing a low carb lifestyle is to change their bodies primary fuel source from being 'glucose dominant' to 'ketone dominant'...essentially we want people to fuel from fats and not 'fuel from sugars'. When starting out and heavily reducing carbohydrates it can take a few weeks to switch fuel sources, even longer if the balance between the three macronutrients (low carbs, fats and proteins) isn't right for you.

Protein balance plays a huge role in a person reaching and maintaining their goals through an LCHF means.

Key tips for Protein consumption and expecting to get it right!

1. Protein balance takes practice

2. Consult an expert if you want to do LCHF or a keto approach well

3. Include a variety of protein sources into your diet e.g. meats, nuts, dairy, vegetables and fish.

Calculating the amount of Protein you need

According Professor Phinney (a low carb researcher), a "well-formulated" low-carb diet should be low-carb, high-fat and moderate protein. A good range to aim for is 1.5 - 2.0 grams per kilogram of body-weight of protein per day.

Consult with us before you make changes to your protein intake!

Every step in your metabolism is accomplished with the help of proteins, which number in the thousands within any one cell. (Virta Health)


Choose protein options in each meal where possible and follow a program or individual help if you are inexperienced with LCHF or keto eating and be prepared to make adjustments along the way.

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