Code Red Diet Review: The 10 Simple Rules

The Code Red Diet is becoming incredibly popular for its effectiveness. It's for those tired of the excess overload of information about which diet, exercise program, et Cetera, works best. For those that want simplicity, here you go!


See Related:  How To Lose 20 Pounds 

red diet foods

There are six recommended ways to lose fat that has been recognized by science:

  1. Eat proper amounts of protein (1). Generally, 1 gram per pound of body weight will kick-start weight loss and increase muscle. 
  2. Avoid sugar (so no sugary drinks like soda or anything that has added sugar).Interestingly enough, it's not to demonize sugar exactly but the excess calories and the lack of nutritional value from sugar. In a study, it was shown that fat loss is not affected by varying intakes of sugar but my caloric consumption (2).
  3. Track your food intake (to make sure you are in a caloric deficit to LOSE fat). It has been proven in a study that a negative energy balance is responsible for weight reduction (3).
  4. Eat fewer carbohydrates (to remain in a caloric deficit). It hasn't been wholly proven that carbohydrates are the cause of weight gain through diet trends will make it seem so. Like sugary foods, it all comes down to excess calories (aka higher calorie foods like rice, bread, candy, cake, etc.) than the food itself.
  5. Exercise regularly. Although it all comes down to energy expended versus energy consumed to create fat or weight loss, exercise is great for individuals that are overweight or are at high risk for cardiovascular disease (4). Exercise is also simply great for the human body in improving bone density and the decrease in risk of chronic diseases (5).
  6. Eat foods rich in fiber. Dietary fiber aids in weight management by promoting satiation, decreasing absorption of macronutrients, and altering the secretion of gut hormones (6).

Although the Code Red Diet doesn't boast exercising regularly or tracking your food intake, it does set you up with its 10 guidelines, or "rules," provided to follow a fiber and protein-rich diet, no sugar consumption, 3 meals a day with no snacks (which can help put you in a caloric deficit by eliminating snacking or "binges"), and no carbohydrates (minus simple carbohydrates obtained through vegetables).

See Related: The Potato Diet

There are many studies done on the benefits of exercise, but understandably with all of the "trends" going around with exercise and diets, it can be overwhelming deciding what's best for you and finding out what works best for your body and lifestyle. Removing exercise completely is not recommended or suggested as it has a wide range of benefits that remove the threat of chronic diseases.

The Code Red Diet also boasts the removal of carbohydrates completely during the weight loss phase, and after the weight loss phase is over, the "rules" can be bent a bit. Like anything in the world, anything in excess can be harmful. Carbohydrates shouldn't be removed necessarily, but they should be monitored. Carbohydrates provide energy and are necessary for a functioning, healthy body and should not be feared.

BUT, the Code Red Diet boasts eliminating information overload by keeping the "rules" and "guidelines" as straightlaced and simple as possible. As long as incorrect information is not being provided or assumed, then the Code Red Diet isn't a bad start to achieving weight loss!


What is the Code Red Diet?

So, what exactly is the Code Red Diet?

 The Code Red Diet was invented by Cristy Nickel, or Cristy "Code Red" Nickel, a wellness coach that is widely known in the fitness world. The Code Red Diet is a high-fat and low-carb diet, with an emphasis on plant-based foods (though meat is not restricted), similar to the keto diet.

Unfortunately, potatoes are not allowed in the category with vegetables during the weight loss phase, nor are fruits. It claims to aid in losing 10 pounds per month without all of the diet pills, diet plans, and exercise.

There is a set of rules that need to be closely followed in order to obtain the desired weight loss transformation. Once that weight loss goal has been accomplished, the rules can be loosened a bit. You can find the 10 rules for the Code Red Diet further in the article below!

watermelon smoothie

What does Code Red Diet contain?

The Code Red Diet contains a set of rules that are designed to aid in creating a simple and efficient guideline to obtaining weight loss consistently and efficiently. It is meant to be a lifestyle! Once the weight loss phase is over, the rules cannot be followed as strictly.

Similar to the keto diet, it is a low-carb, high-fat diet. Cristy "Code Red" Nickel invented this diet for the many people lost in the diet and exercise trends that circle the world wide web and social circles.

There is a Facebook group that can be joined to gain some accountability, coaching, and other services are provided on their website (like a cookbook created specifically for the Code Red Diet!) while losing weight with this popular diet and lifestyle.

How does the Code Red Diet work for weight loss?

The Code Red Diet is a lifestyle that eliminates foods in your diet that don't serve your purpose in your weight loss journey. Cristy advises avoiding fruits, even with their natural sugar, as it spikes insulin.

With fruits being "genetically modified to be bigger and sweeter than they would be naturally, that's more sugar than needed in a weight loss diet." Cristy also advises against potatoes as they have a "high carb content that can interfere with fat-burning by keeping insulin levels too high." 

Healthy fats and proteins should be consumed along with vegetables to aid in creating a caloric deficit along with nutritional foods needed in a weight loss phase. Consuming at least one gallon of water a day is also essential in the Code Red Diet (and for a healthy, well-functioning body). 

The Code Red Diet is similar to the keto diet in that it is high protein and low carb while revolving around the body being in a state of burning fat. It can work to keep your weight off by following the guidelines and making permanent lifestyle changes. 

Code red diet rules

Like any "diet," there are rules that make it what it is. The Code Red Diet contains ten major rules that need to be followed-

  1. No soda consumption
  2. Vegetables with every meal (to the best of your ability)
  3. 7-8 hours of sleep every night
  4. A limit of 2-3 cups of coffee per day
  5. That does not include mochas or lattes (so none of those)
  6. Only 2-3 meals per day (no snacks)
  7. No eating after 6:30 pm
  8. Drink a gallon of water (at least) every day
  9. No bread
  10. No candy, sweets, or alcohol


Now keep in mind these rules are enforced during a weight loss phase; once that goal is accomplished, the rules can be swayed a bit.

Another part of the rules is consistently weighing yourself at a dry weight--this means weighing yourself in the morning after you've used the restroom. Also, make sure you have taken your clothes off. Make sure to record your weight to monitor your transformation. 

Is the Code Red Diet worth it?

There are many success stories related to following the Code Red Diet. It can keep your weight off if you follow the guidelines provided and by making permanent lifestyle changes. 

Meal plans to lose weight.

The Code Red Diet has its own website and cookbooks provided by the inventor of the diet, Cristy Nickel. They also provide some meal examples like:

  1. Riced cauliflower in a stir fry with meat and veggies
  2. Mashed cauliflower to make "mashed potatoes" paired with steak and green beans
  3. Bacon, fried eggs with salt, and guacamole
  4. Steak and asparagus speak in butter and seasoned with salt

They also have a cookbook that you can find here!

Ingredients in Shark Tank Keto vs. Code Red Diet

Shark Tank Keto and Code Red Diet are actually quite different! 

For one, Shark Tank Keto is a supplement, rather than a lifestyle, that has been created by experts after many trials and errors of research.

It contains:

  1. Green Tea Extract
  2. Green tea has many benefits, including ridding your body of toxins and cleansing it, as well as helping you lose body fat. 
  3. Exogenous Ketones
  4. Ketones aid in placing your body in a state of ketosis, a metabolic state where your body uses fat rather than glucose (carbohydrates) as its main fuel source.
  5. Caffeine
  6. Though not much extensive research has been done on the subject, there is evidence that caffeine aids in weight loss, which is why it was added to the ingredient list.


You have to take a pill every day and cannot skip a dosage of the supplement, or you will exit the state of ketosis that it puts you in.

Comparatively, the Code Red Diet is a set of rules that need to be followed in order to enter a state of ketosis to obtain consistent fat loss. It was designed to eliminate information overload and can be essential perfect for the busy or uncertain individual that merely wants a guided set of rules to enter them into a weight loss phase quickly and efficiently. 


kaelyn buzzo  Kaelyn is a Certified Personal Trainer and Nutrition Coach (ISSA) with a Bachelor’s degree in Creative Writing (English) and a Minor in Nutrition from the University of South Florida. Read More.