Code Red Diet Review: Does It Live Up to the Hype?

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Code Red Diet Review : Everything You Need To Know 2024
Quick Summary

Code Red Diet

  • Phased Weight Loss
  • Low Carb, High Protein
  • Structured Meal Plans
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The Code Red Diet, a 4-phase weight loss system claiming rapid results, is reviewed comprehensively. Created in 2020, it emphasizes low carb, high protein meal plans through progressively restrictive phases. While it promotes quick weight loss, the extreme restrictions may pose challenges for long-term sustainability. The review compares it to keto and low carb diets, highlighting pros, cons, and offering tips for success. Ultimately, the Code Red Diet, while providing fast results, may require medical supervision and could be less conducive to permanent lifestyle changes compared to more moderate approaches.

Product Highlights:

  1. The Code Red Diet boasts fast weight loss, with followers experiencing 5-10 lbs drop in the first week and potential total losses of 10-25 lbs per month during the initial phases.
  2. The diet’s strict rules and advanced meal planning simplify adherence, reducing guesswork for followers in their dietary choices.
  3. Gradual introduction of foods and increasing calorie levels throughout the phases is designed to ease followers into ketosis and lower calorie consumption, aiming for a stable weight maintenance in the final phase.

The Code Red Diet has been gaining popularity as a rapid weight loss system, with bold claims of helping you drop pounds quickly. But does this diet actually live up to the hype? Can it deliver sustainable results?

This exhaustive Code Red Diet review will examine everything you need to know:

  • What the diet is
  • How it works
  • The pros and cons
  • How it compares to keto and low carb diets
  • Tips for following Code Red
  • And ultimately, whether Code Red is worth trying for yourself

This in-depth review compiles insights from nutrition experts as well as real Code Red dieters to provide an unbiased, fact-based assessment. Use this comprehensive guide to determine if Code Red is the quick weight loss answer you’ve been searching for.

What is the Code Red Diet?

The Code Red Diet is a 4-phase restrictive diet created in 2020 by the founder of the Code Red lifestyle brand. It claims to help people lose significant weight quickly through strategic low carb, high protein meal plans.

The Code Red Diet is broken into the following phases:

Phase 1 – Kickstart

This 7-day phase is the most restrictive, limiting you to just 800-1100 calories per day from high protein foods and non-starchy vegetables. The goal is to kickstart weight loss and ketosis. You cut out carbs, sugar, fruit, dairy, alcohol and more during this initial phase.

Phase 2 – Rest

Over 3 weeks, calories are slightly increased to 1200-1500 per day. A few more foods are allowed back, like nuts, seeds and berries. The focus remains on high protein, low carb meals.

Phase 3 – Attack

For 2 weeks, you alternate low carb and no carb days. On no carb days, calories are kept around 1000. This phase continues fat burning.

Phase 4 – Ascend

In the final phase, calories increase to up to 1600 per day with 80% of calories from protein and fat. Some starchy vegetables are allowed back in. This phase aims to maintain weight loss.

Throughout all stages, processed foods, sugar, grains, legumes, most fruits and starchy vegetables are excluded. The diet emphasizes meat, eggs, non-starchy vegetables, healthy fats, and protein shakes. Portion control, counting macros, calorie restriction and intermittent fasting help facilitate rapid weight loss.

Pros and Cons of the Code Red Diet


  • The extreme calorie restriction, especially in the initial phase, will result in fast weight loss for most people. Dropping 5-10 lbs. in the first week is common.
  • Cutting way back on carbs and entering ketosis helps burn stored fat for energy. For low carb dieters, this may lead to faster results.
  • Eating adequate protein can help preserve muscle mass when losing weight quickly. Protein also keeps you feeling fuller.
  • The diet takes the guesswork out of meal prep. The strict rules and advance meal planning makes following the diet easier.
  •  The creators claim the diet enhances fat burning and metabolism through ketosis and specific food choices.
  • Exercise is not required to see results on the diet, making it more approachable for some.
  • After the initial rapid weight loss, the final phase aims for stability without intense restrictions.


  • The diet completely eliminates many common food groups, like fruit, grains, legumes, and dairy. This level of restriction is not sustainable or advisable for most people long-term.
  • The diet is not balanced and may provide inadequate fiber, vitamins, minerals and antioxidants due to restricted food choices.
  • The extreme calorie and carb cuts often lead to intense cravings, causing people to binge and then feel guilty.
  • Cutting calories and carbs so drastically can often leave people feeling tired, dizzy or irritable.
  • There is no peer-reviewed research that supports the dietary claims made around enhanced fat burning.
  •  People may regain weight quickly after ending the restrictive diet phases. The final phase still requires diligence.
  • People with certain medical conditions, like diabetes or heart disease, should avoid such an extreme diet.

How It Compares to Keto and Low Carb Diets

The Code Red Diet is often compared to keto and more general low carb diets. Here’s how they stack up:

Foods Allowed

  • Code Red: Lean protein, non-starchy veggies, some healthy fats. No sugar, grains, legumes, most fruits.
  • Keto: Lean protein, high fat, low carb veggies, some berries. No sugar, grains.
  • Low Carb: Protein, veggies, limited whole grains and fruit. No added sugar.

Macronutrient Ratios

  • Code Red: 60-80% calories from protein, 5-15% carbs, 15-30% fat. Under 50g carbs daily.
  • Keto: 75% fat, 20% protein, 5% net carbs. Keep under 50g net carbs.
  • Low Carb: 40-60% carbs, 30% protein, 30% fat. Around 100-150g carbs.

Rate of Weight Loss

  • Code Red: Claims 12-25 lbs per month, especially in phase 1. Very aggressive.
  • Keto: Expect 0.5-3 lbs per week. Steady but slower rate.
  • Low Carb: 1-2 lbs per week typically. Gradual drop.

Ease of Following

  • Code Red: Very rules-driven, which some prefer. But restrictive phases are extremely tough.
  • Keto: Learning curve to get into ketosis. Moderate restrictions.
  • Low Carb: More flexibility in food choices. Easier to sustain long-term.

Tips for Following the Code Red Diet

If you do decide to undertake the Code Red Diet, here are some tips to boost your chances of success:

  • Stick to the permitted food lists and read labels carefully to avoid hidden sugars or carbs.
  • Plan all your meals in advance to ensure you stay on track when hunger strikes.
  • Drink plenty of water and opt for low-carb, low-calorie beverages like unsweetened tea.
  • Choose high protein foods like eggs, chicken, turkey and fish as your main protein sources.
  • Load up on non-starchy vegetables such as leafy greens, broccoli, peppers and mushrooms.
  • Add in healthy fats like olive oil, avocados, nuts, seeds and coconut.
  • Follow the intermittent fasting schedule, allowing 8 hours eating, 16 hours fasting.
  • Supplement with multivitamins, calcium, iron, omega 3s and electrolytes as needed.
  • Manage cravings by keeping busy and drinking water or having a low Cal snack.
  • Get enough rest and listen to your body. Slow down if you feel unwell.

The Bottom Line: Is Code Red Worth Trying?

In the end, is committing to the various phases of the Code Red Diet likely to help you achieve sustainable weight loss goals? For some dieters, the rapid results from Code Red’s restrictive initial phase may seem worth it for a quick confidence boost or to kickstart further weight loss efforts. However, the extreme calorie cuts are difficult to sustain long-term and quicker results often mean quicker rebounds.

The Code Red Diet is best attempted under medical supervision, and likely will not lead to permanent lifestyle changes for improved body composition and health.

For most people looking to lose weight, a more moderate low carb or Mediterranean style diet paired with interval training provides safer, sustainable outcomes. But for those seeking dramatic short-term drops to motivate larger fitness goals, the Code Red Diet could be an option, with doctor approval. Just be prepared for strict restrictions.

Frequently Asked Questions

Q: How much weight can I expect to lose on the Code Red Diet?

A: In the initial kick start phase, losing 5-15 lbs in a week is common. Total weight loss varies, but anywhere from 10-25 lbs a month is typical for strict followers in phases 1-3.

Q: Can I exercise while following the Code Red Diet?

A: Yes, light to moderate exercise is fine, just listen to your body. Avoid intense workouts while calories are very low.

Q: Is the Code Red Diet safe for people with diabetes?

A: No, people with diabetes or other conditions requiring medication should not follow Code Red without medical supervision. Rapid weight loss can be dangerous.

Q: How expensive is it to follow the full Code Red Diet program?

A: The diet creator offers customized meal plans, recipes, shopping lists, and coaching for $97-$197 per month. The diet can be followed for less cost without the official program.

Q: Will I keep the weight off after finishing the Code Red Diet?

A: Some may keep the full weight off, but many find they regain it once they stop the restrictive phases. Making permanent lifestyle changes is best for maintaining.

Mark Sisson

Mark Sisson

My focus is primarily serious chronic conditions… Cancer, FA, RA, MS, Lupus, Lyme, Heavy Metal Detox, Diabetes, Cardiovascular, Hormonal Imbalance, Hypo/Hyperthyroid, Candida, etc., but I have seen the entire spectrum of health challenges, as well as advising those who wish to maintain their health…