Protocols

Five simple protocols. Pick one that fits your life.

Nutrival is not a diet philosophy — it's a way to run a small nutrition protocol for a fixed period, follow clear rules, and measure how your body responds.

Low-Carb Simple

Fewer refined carbs. Fewer cravings. No calorie counting.

Gentle

Best for: People who want to eat less without measuring every bite.

·Two or three real meals a day
·Protein and vegetables at every meal
·No sugary drinks, sweets, bread or pasta
·Healthy fat for satiety

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Healthy Keto

Strict low-carb, built around unsaturated fats and real food.

Strict

Best for: People who have tried moderate low-carb and want a stricter reset.

·~20–50 g net carbohydrate per day
·Fats from olive oil, avocado, nuts, seeds, fish
·Adequate protein, not just fat
·Electrolytes and hydration matter

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16:8 Fasting

Fast 16 hours, eat within an 8-hour window.

Moderate

Best for: People who want structure without changing what they eat.

·Fast overnight and skip either breakfast or a late dinner
·Two nutritionally complete meals in the window
·Water, tea and black coffee during the fast
·Prefer an earlier eating window when possible

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Two Meals a Day

A less intimidating version of fasting.

Gentle

Best for: Beginners who want fewer decisions without a strict fasting window.

·Two fixed meals — roughly the same times daily
·No snacks between meals
·Stop eating 2–3 hours before sleep
·Protein and vegetables first

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Longevity Simple

Consistent sleep. Real food. Early eating. Move daily.

Moderate

Best for: People who care about long-term metabolic health, not fads.

·Consistent sleep and wake times
·Earlier eating window
·Mostly minimally processed food
·Adequate protein, vegetables and fibre
·Daily movement, weekly strength work

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