To start, build your meals around fat, keep protein moderate and hold net carbs to 20 to 50 grams a day.
How does the keto diet work?
When you cut carbs significantly, your body uses up its glucose (sugar) reserves and starts breaking down fat into ketones, which it uses for energy. This metabolic state is called ketosis, and it is the foundation of the keto diet.
Is the keto diet a low-carb diet?
Yes. Keto is high in fat, moderate in protein and low in carbohydrates.
A typical breakdown:
- Fat: 60 to 80% of daily calories
- Protein: 15 to 20% of daily calories
- Carbohydrates: 20 to 50 grams of net carbs a day
Unlike calorie deficit diets that focus on cutting back on food, keto emphasises nutrient-dense, satisfying meals. This shift reduces hunger and supports better energy levels.
Is the keto diet just meat and fat?
No. Keto is built on whole, low-carb foods from five groups:
- Healthy fats: avocado, olive oil, butter, coconut oil
- Non-starchy vegetables: kale, spinach, broccoli, cauliflower
- Protein: meat, fish, eggs and HLTH Code Complete Meal, whose protein comes from whey, collagen and egg whites
- Dairy: cheese, Greek yoghurt, double cream
- Nuts and seeds: almonds, walnuts, chia seeds
What should I avoid on keto?
Avoid foods high in sugar or carbs:
- Bread, pasta, rice and baked goods
- Sugary snacks and fizzy drinks
- Starchy vegetables: potatoes, sweetcorn, peas
- High-sugar fruits: bananas, apples, grapes
- Alcohol, except low-carb options such as tequila or vodka with soda water
What are the benefits of the keto diet?
The benefits of keto include:
- Weight loss: keto promotes fat loss without relying on unsustainable calorie deficit methods
- Improved blood sugar levels: keto is ideal for managing type 2 diabetes and insulin sensitivity
- Enhanced mental clarity: ketones are a clean energy source for the brain
- Reduced hunger: high-fat meals keep you feeling full for longer
When done correctly, keto can transform your energy, health and relationship with food.
What are the risks and side effects of keto?
While keto has many benefits, it's not for everyone. Some risks include:
- Keto flu: temporary fatigue, nausea or brain fog as your body adjusts
- Electrolyte imbalance: dehydration and loss of minerals can occur
- Digestive issues: reduced fibre intake may cause constipation
- High cholesterol: eating too many unhealthy fats can increase cholesterol levels
How do I start a keto diet?
Speak to your doctor first if you have a medical condition or take medication, then plan ahead: adjusting to keto can be a big shift. Tailor the plan to your needs and follow these nine steps.
- Plan your meals: focus on low-carb, high-fat recipes.
- Stock your cupboards: swap carbs for keto-friendly alternatives such as almond flour or courgette noodles.
- Increase your fat intake: add olive oil, avocado and nuts to meals.
- Watch your protein: avoid overeating protein so you stay in ketosis.
- Stay hydrated: drink plenty of water and replenish electrolytes with broth or mineral-rich vegetables.
- Ease into exercise: low-intensity workouts can help you transition into ketosis.
- Track your progress: use an app to measure net carbs and ketone levels.
- Be patient: your body needs time to adapt.
- Build support: share your goals with friends or family for encouragement.
Sample beginner keto meal plan
This day comes in under 25 grams of net carbs:
- Breakfast: scrambled eggs with sautéed onions and cheddar (4.6g net carbs)
- Lunch: grilled chicken salad with spinach, avocado and a drizzle of olive oil (6g net carbs), or HLTH Code Complete Meal in Creamy Vanilla (4g net carbs)
- Snack: pepper slices with ranch dressing (4.4g net carbs)
- Dinner: a cheeseburger in a lettuce wrap with tomato and avocado (5.4g net carbs)
Can a meal replacement shake fit a keto diet?
Yes, if it fits your daily net carb limit. Each serve of HLTH Code Complete Meal is a 400-calorie meal with 4g net carbs, 27g of healthy fats and 27g of protein from whey, egg whites and grass-fed collagen.
For a keto shake recipe, try our Keto Boba Shake, made with Chocolate Macadamia.
Frequently asked questions
What is the keto diet?
The keto diet is a high-fat, low-carb eating plan that helps your body burn fat for energy instead of carbs.
What are net carbs?
Net carbs are total carbs minus fibre. HLTH Code Complete Meal has 4g net carbs per serve on that basis, and a keto plan allows 20 to 50 grams a day.
What is keto flu?
Keto flu is temporary fatigue, nausea or brain fog while your body adjusts to keto. Your body needs time to adapt, so be patient.
Is the keto diet safe for beginners?
Yes, but speak to your doctor first, especially if you have a health condition or take medication. Start with gradual changes to ease into ketosis.
How long should I follow the keto diet?
Keto is typically short-term, for 3 to 6 months. After that, move to a balanced eating pattern you can sustain.
Can I exercise on keto?
Yes, but start with light workouts. As your body adapts, you can increase the intensity.
Is HLTH Code keto-friendly?
Yes. 4g net carbs per serve (Net Carbs = Total Carbs minus Fibre), zero added sugars, and naturally sweetened with monk fruit and stevia: no sugar alcohols, no artificial sweeteners.
The 27g of healthy fats makes it a staple for anyone on a ketogenic, low-carb, or carnivore diet.
When is the best time to have a shake on keto?
Whenever it replaces a meal. HLTH Code Complete Meal works as a complete meal at breakfast, post-workout, or when real food isn't on the table, and in our sample keto meal plan it replaces lunch.
Sources
- HLTH Code Complete Meal: nutrition panel, ingredients and the "Is HLTH Code keto-friendly?" answer (net carbs, sweeteners, calories, fat and protein)
- Keto Boba Shake: the recipe
This article is for informational and educational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis or treatment, and should never be relied upon for specific medical advice.
