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About the protein diet

“ Protein diet, keto diet, ketone diet, ketogenic diet ”

Have you too been trying to get your head round all these different names? Relax, they all mean the same! So next time you see the KetoDiet being referred to as a protein diet whilst someone else then calls it a ketogenic diet, you will know that they are both right.

It was an American professor George L. Blackburn who in the 1970s came up with this popular way of weight reduction for overweight and obese people. Based at Harvard University for many years, he studied the ways in which the body burns fat, but he also had a keen interest in nutrition, healthy lifestyle, cancer prevention and the factors impacting on healthy eating habits and our motivation to exercise.

Protein diet: The basics

The weight loss on a protein diet is due to a state called ketosis which occurs in your body when you minimize your carbohydrate intake. Thanks to ketosis, your body can start burning its stored fat. That’s why losing weight with the protein diet is effective and safe as there is no risk that you will lose your muscle mass, which cannot be said of some other slimming methods. With the protein diet, your muscles are protected due to a regular and sufficient intake of protein contained in the KetoDiet protein meals and drinks.

High quality protein, vitamins and minerals

Your new diet will be based on the exact principles that we have just mentioned. It will consist of protein meals, vegetables and healthy fats. The protein meals will provide your body with the right balance of animal and plant-based protein, as well as vitamins and minerals in the right doses according to strict criteria.

Almost all of our KetoDiet protein meals and drinks are gluten free and thanks to their reduced carbohydrate content, you can also enjoy them if you are following a Low-Carb regime.

Our protein meals are made in the Czech Republic using our own recipes. Our factory meets the legal requirements as set by strict standards - ČSN EN ISO 22000:2006, ČSN EN ISO 9001:2009 and HACCP.

Protein diet: 3 steps

Our protein diet consists of 3 steps, all of the same duration.

Step 1 will kick start your metabolism and you will notice a rapid weight loss. In Step 2 your body will carry on burning fat and in Step 3 you will be slowly going back to a normal balanced diet.

In order to maintain your new weight after you have finished with your diet plan and to prevent the dreaded yo-yo effect it is very important to complete all three steps. This will help your body slowly return to a healthy and balanced diet. You will be gradually increasing your intake of carbohydrates to give your body time to adjust and to learn how to metabolize them again.


Step 1

Rapid weight loss

5 KetoDiet meals/drinks per day
+ up to 500g of permitted vegetables
+ healthy fats


Step 2

Maintaining a stable weight

4 KetoDiet meals/drinks per day
+ 1 normal protein meal per day
+ up to 500g of permitted vegetables and selected types of fruit
+ healthy fats


Step 3

Back to a balanced diet

2 KetoDiet meals/drinks per day
+ 3 3 normal protein meals per day
+ up to 500g of permitted vegetables and selected types of fruit
+ healthy fats


Protein diet: Diet plans

Before you start your protein diet and set out on your slimming journey, please choose one of our 3 KetoDiet plans. Your choice should be guided by your weight.

  • BASIC diet plan is for 3 x 2 weeks and it is designed for those who are only slightly overweight
  • MEDIUM diet plan is for 3 x 3 weeks and it is designed for people who are moderately overweight
  • INTENSE diet plan is for 3 x 4 weeks and it will help you if you are heavily overweight

If you are heavily overweight or obese and would like to start our programme, please seek advice from our dieticians first. They will make sure your diet plan is tailored to your needs and will be happy to answer any of your questions.

If you are still unsure which diet plan is the right one for you, you can use our diet plan calculator.

Choose your diet plan

Nutrition and your body

Let’s now have a closer look at what nutrients our body needs in order to function properly and how these nutrients are utilized. There are 3 types of nutrients – proteins, fats and carbohydrates.

Do you know how much carbohydrate you consume on a daily basis? And how does a normal diet differ from a protein diet?

Normal diet

According to general guidelines, a balanced diet should consist of 50-60% carbohydrates, 20-30% fats and 20% proteins.



Carbohydrates are the primary and also the simplest source of energy. This is because they are the easiest for the body to break down. Carbohydrates can be divided into complex carbohydrates that can be found for example in pulses or wholemeal bread and simple carbohydrates found in white bread or sweets. We should always opt for complex carbohydrates as their effect on blood sugar levels is not as strong as it is in the case of simple carbohydrates which cause a rapid increase in blood sugar levels.



Fats are very important for the correct functioning of our hormones. If your diet lacks in fats you might have noticed that your complexion is not as healthy looking as it used to be and that your hair has become brittle. It is the fats that are responsible for the quality of our nails, hair and skin. But this doesn’t mean you should start eating more fried food! It is important to provide your body with high quality fats that can be found in meat, cheese, butter, oils, avocado, seeds and nuts.

Your diet should include the followings fats in a balanced ratio of 1:1:1.

  • saturated fatty acids – found in meat, lard, coconut fat and cheese
  • unsaturated fatty acids – found in vegetable oils, seeds and nuts
  • omega 3 and 6 fatty acids – most often found in fish, but also in linseed


Proteins are mainly responsible for the protection of muscle mass, but they also fill us up. Proteins are instrumental in building all the cells in our body (the amino acids within the proteins are considered to be the body’s building blocks). Without them our body can’t function properly.

However, our diet often lacks proteins. You might think that by consuming 100g of chicken you have just provided your body with 100g of protein, but you are wrong. 100g of chicken meat contains only 22g of protein. An ideal daily intake is several times higher. A lack of proteins can manifest itself as tiredness and other health problems.

“ Did you know that most of us don’t even consume half the amount of proteins we need in one day? ”

When you look at individual proportions of the nutrients in a normal diet, you can see that the largest section is made up of carbohydrates. However, with significant changes to our lifestyle in recent years where people are constantly rushing with no spare time to exercise, it is not possible for our body to fully utilize the energy from all the carbohydrates we consume. As a result, the body starts building more and more fat reserves and we put on weight. Most dieticians and nutritionists therefore advise that we should lower the amount of carbohydrates in our diet.

Protein diet


When you start the protein diet, the proportion of proteins, fats and carbohydrates will change. In a protein diet, you will consume lower amount of carbohydrates – in Step 1 approx. 35 g per day, in Step 2 approx. 50 g per day and in Step 3 around 80 g per day. This then leads to changes in your metabolism and your body soon gets into ketosis.

A recommended daily protein intake ranges between 0.8 – 1.3g for every kilo of your ideal weight. So no need to worry that you might overdose on the protein contained in our protein meals. By eating 5 KetoDiet meals a day you will provide your body with about 90g of protein.

Apart from the reduced amount of carbohydrates and a good helping of proteins, all the steps of your diet plan will also include healthy fats. Good sources are high quality oils, nuts and seeds. In each step, you will eat approx. 100g of fat per day.

When returning to a normal balanced diet, make sure you increase the amount of carbohydrates gradually and be careful about hidden sugars. They can be lurking even in the foods where you would not expect them at all!

Why am I putting on weight?

Do you know what happens when your daily diet provides you with more energy than you are able to use or store as glycogen (an energy reserve in the muscles and the liver)? In other words, what happens when you eat more than you need? It’s very simple. Your body will store the extra energy as fat “for a rainy day”. Hence the unsightly muffin top, orange peel skin on your thighs and high levels of visceral fat which then can lead to various health problems.

Lose weight in a simple and safe way

The protein diet will help set the right conditions for your body to naturally reduce its fat reserves and you will finally be able to get rid of your excess weight. The main factor in this process is ketosis.

What is ketosis?

Ketosis is a state in which your body is feeding almost entirely off its stored fat.

Ketosis occurs when you minimize the amount of all carbohydrates in your diet (including sugars because they are also carbohydrates). It is usually recommended that your carbohydrate intake does not exceed 50g a day, however, every body is different, so use this value only as a rough guideline. Some people might be able to consume more carbohydrates than others. To make sure that ketosis is properly triggered in your body, your daily carbohydrate allowance during the 1st step of your KetoDiet will be c. 35 g.

How can I tell I’m in ketosis?

Ketosis usually occurs 2 – 4 days after starting the diet when the body starts using fat as the source of energy instead of carbohydrates. The usual signs of ketosis are a weight loss, your waistline getting slimmer and you should feel good and full of energy without feeling hungry.

If you are not sure whether ketosis has occurred (the scales still showing you the same weight), you can check it with the diagnostic test strips for urinalysis (e.g. KetoPhan). The presence of ketone bodies can be detected in the urine (and the blood). If you are in ketosis, the test strip should turn pink or purple. However, as the ketone levels fluctuate throughout the day the result might not be 100% accurate. The most reliable results should be produced by the first morning urine which is the most concentrated.

As the ketone levels fluctuate throughout the day and the test strips can only detect one type of ketone bodies – acetoacetate – this diagnostic method might not be accurate. Besides, the colour of the test strip or the ketone levels in your blood won’t have any impact on the actual speed of your slimming. The best thing is to let your feelings guide you.

“ Thanks to ketosis your body will find an alternative fuel. ”



Is the protein diet suitable for me?

It is entirely up to you whether you start this diet. However, you must meet the key condition which is that you need to be either overweight or obese. Ketosis is a natural state for the body and the body is prepared for it, however, if you suffer from any of the health problems found on our list of contraindications, such as diabetes, internal organ problems or if you are pregnant or are currently breastfeeding, we advise you to look for a different slimming method.


Do you need some advice?

Are you unsure whether the protein diet is suitable for you? Ask your general practitioner or consult it with our expert dieticians at:

+421 911 834 708 startwith@ketodiet.eu

Plenty of useful advice and information also at FAQ.

You now have plenty of information on the protein diet.

Are you ready to start?



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