Dr. Stephen Phinney and Dr. Jeff Volek are the researchers behind the science of nutritional ketosis. Co-founders of Virta Health, they have published over 300 peer-reviewed papers on low-carbohydrate nutrition.
The Protocol Explained
The gold standard science-based ketogenic protocol. Emphasises staying in a precise blood ketone range of 0.5 to 3.0 mM. High fat, adequate protein, very low carbohydrate with regular ketone testing.
Macro Breakdown
Fat80%
Protein15%
Carbs5%
What to Eat and Avoid
Eat Freely
Fatty meats
Oily fish
Eggs
Full-fat dairy
Avocados
Macadamia nuts
Leafy vegetables
Olive oil
Avoid
All grains and legumes
Fruit except berries
Root vegetables
Sugar
Low-fat products
Processed foods
The Science
1.Volek JS. Metabolism 2009: 12-week keto superior to low-fat for weight and CVD markers
2.Phinney SD. Nutrition 2004: Well-formulated keto preserves muscle mass
3.Feinman RD. Nutrition 2015: Dietary carbohydrate restriction as first approach in diabetes management