Despite decades of research, low-carb diets are still misunderstood by many \u2014 often dismissed with outdated myths or oversimplified soundbites. But when done right, a low-carb lifestyle can be one of the most powerful tools for improving metabolic health, energy and body composition.<\/p>\n
Here are some of the biggest myths \u2014 and what science actually says.<\/p>\n
1. You need carbs for energy<\/p>\n
This is a common myth \u2014 and one of the most misleading. Yes, your body can use carbs for energy, but it doesn’t require them. Once adapted, your metabolism becomes highly efficient at using fat and ketones for fuel \u2014 especially during long-duration activity or fasting periods.<\/p>\n
“Fat is the body’s largest and most reliable energy reserve. When you train your metabolism to use it efficiently, you unlock a level of endurance and energy stability that carbs alone can’t offer,” said Joel Bikman, a long-time nutrition executive.<\/p>\n
This fat-adapted state also supports steady blood sugar and improved mental clarity \u2014 benefits that go beyond athletic performance.<\/p>\n
2. Low-carb means no carbs<\/p>\n
Low-carb doesn’t mean zero-carb. It simply means reducing refined sugars and starches \u2014 not eliminating all carbohydrates. In fact, most low-carb diets encourage nutrient-dense carbs from sources like leafy greens, cruciferous vegetables, avocados, and even berries.<\/p>\n
The goal isn’t to eliminate an entire macronutrient group, it’s to prioritize quality over quantity. By focusing on fiber-rich, low-glycemic options, you get the benefits of vitamins, minerals, and antioxidants, without the blood sugar spikes.<\/p>\n
“A well-formulated low-carb diet isn’t restrictive \u2014 it’s refined,” Bikman said. “It weeds out the junk and prioritizes nutrient-dense foods your body actually thrives on.”<\/p>\n
3. You’ll feel awful<\/p>\n
While some people may experience “keto flu,” rest assured that it’s temporary. As your body shifts from burning sugar to burning fat, it can experience symptoms like fatigue, brain fog, or irritability for a few days. This is your metabolism recalibrating.<\/p>\n
“Adaptation isn’t a sign something is wrong \u2014 it’s a sign something is changing,” Bikman said. “Hydration, electrolytes, and adequate fat intake can all ease the adjustment period.”<\/p>\n
Once you’ve made the transition, though, most people report dramatically improved energy, reduced hunger, better mood stability, and even clearer thinking. Many say they’ve never felt better.<\/p>\n
Photo: Julia\/Adobe Stock4. It’s bad for athletes<\/p>\n
For years, conventional wisdom said athletes needed to carb-load for peak performance. But more recent research \u2014 especially in endurance sports \u2014 is changing that narrative.<\/p>\n
While some high-intensity athletes may benefit from strategic carbohydrate use, many endurance athletes (cyclists, ultramarathoners, triathletes) report improved stamina and fat oxidation on a low-carb or ketogenic approach. Some even see VO\u2082 max improvements \u2014 a key marker of aerobic capacity.<\/p>\n
A flexible metabolism that can switch between fuel sources is now seen as a performance advantage, not a liability.<\/p>\n
5. You can’t eat fruit<\/p>\n
This myth comes from a misunderstanding of the meaning of “low-glycemic.” While many fruits are high in sugar, not all fruits are off-limits on a low-carb plan.<\/p>\n
Berries \u2014 especially raspberries, blackberries, and strawberries \u2014 are low in net carbs and packed with antioxidants. Other low-sugar options like kiwi, starfruit, and small portions of melon can also fit in, depending on your goals.<\/p>\n
6. It’s just another diet fad<\/p>\n
The low-carb diet isn’t some Silicon Valley startup trend \u2014 it’s grounded in decades of scientific research. Studies have consistently shown that low-carb and ketogenic diets improve blood sugar regulation, reduce insulin levels, aid in weight loss, and support better lipid profiles.<\/p>\n
“The low-carb approach isn’t a passing trend,” Bikman said. “It’s a proven therapeutic tool with decades of data behind it.”<\/p>\n
The American Diabetes Association recognizes low-carb eating as a valid therapy for managing type 2 diabetes. That’s not a fad \u2014 that’s clinical validation.<\/p>\n
7. It’s too restrictive<\/p>\n
Ironically, many people find low-carb less restrictive than calorie counting. Why? Because it naturally curbs cravings, stabilizes appetite, and emphasizes real, satisfying food. When you’re not on a blood sugar rollercoaster all day, eating becomes simpler and more intuitive.<\/p>\n
“It’s not about eating less,” Bikman said. “It’s about eating smarter. Low-carb helps people reclaim control over their hunger and their health.”<\/p>\n
A big boost to low-carb<\/p>\n
“Ideally, we all would have the knowledge, time, discipline and budget to plan, purchase and prepare perfect low-carb meals,” Bikman said. “But it simply doesn’t happen; people get busy, they get stressed and they make unhealthy choices that derail their health goals.”<\/p>\n
Bikman knew that he and his team could be part of the solution to help people achieve their best health more quickly, and especially to assist those that don’t always have the time, knowledge or discipline to eat healthy. In response, Bikman and his co-founding team of metabolic, nutrition and industry experts created HLTH Code Complete Meal<\/a>.<\/p>\n Bikman says these carefully formulated meal shakes are designed to promote healthy weight management, gut health, brain health, even hair, skin and nail health. HLTH Code Complete Meal features an optimized, science-backed blend of protein, collagen, healthy fats, apple cider vinegar, probiotics, fiber, vitamins and minerals \u2014 with no added sugar or any artificial ingredients.<\/p>\n “HLTH Code Complete Meal is based on research, not fads,” Bikman said. “An incredible amount of work went into making this nutritionally balanced and optimized, yet we knew that if it didn’t taste good, no one would use them consistently.”<\/p>\n “Each HLTH Code Complete Meal shake is packed with optimized amounts of low-carb ingredients to leave you feeling full and energized for hours,” said Bikman. “Yet it’s more convenient and affordable than virtually any meal you could make or buy.”<\/p>\n Bikman says the shakes are quick and easy to make: Just add two scoops of Creamy Vanilla or Chocolate Macadamia Complete Meal Powder to 8 oz. of cold water and shake or blend. For general wellness, he recommends replacing one meal daily. To reset your health or for weight loss, replace up to two meals per day.<\/p>\n “[I’ve] been using HLTH Code for about two weeks and I feel healthier, having more energy and having less cravings – love this product!!!” wrote one reviewer<\/a>.<\/p>\n Another reviewer shares, “I started losing weight quickly because I have found that I no longer eat between meals, I do not ‘crave’ carbs and I’m automatically doing intermittent fasting, not purposely but because I just don’t get hungry.”<\/p>\n And yet another reviewer shares, “The results have been phenomenal! Thank you HLTH Code. The shakes are yummy but the weight loss results are miraculous.”<\/p>\n Making low-carb easier<\/p>\n According to Bikman, the best health starts with the right blend of nutrition. Increased energy; feeling more vibrant; a stronger immune system; a clearer mind; improved gut health; and an improved appearance are some of the benefits from improving one’s nutrition.<\/p>\n “The comprehensive benefits of HLTH Code Complete Meal are especially helpful if you’re trying to lose weight,” Bikman said. “Weight loss is rarely easy. There has to be the right changes in both hormones and caloric balance to signal to the body that it’s time to start burning, not storing, fat.”<\/p>\n Bikman added that based on the best available studies on human metabolism, along with exercise, HLTH Code helps people lose weight without the need for counting every calorie.<\/p>\n If you’re nervous about trying something new and making changes to your nutrition plan, don’t be. Bikman stands by his HLTH Code Complete Meal<\/a> shakes and is willing to guarantee your satisfaction.<\/p>\n “You have nothing to lose (except those extra pounds) and everything to gain\u2014in terms of wellness and confidence,” Bikman said.<\/p>\n Photo: HLTH CodeDelicious and convenient<\/p>\n
Photo: HLTH CodeYour satisfaction is guaranteed<\/p>\n