FLP or HKW: Which Lifestyle Program is Right For You?

Written by Mel Kent

July 9, 2022

Here at Changing Habits, we are proud to offer two amazing programs which have been designed to help you achieve your health and weight loss goals and experience radiant vitality like never before; our Fat Loss Protocol, and our newest program, the Healthy Keto Way.

But which program is right for you? Let’s take a look at the main differences between the two so that you can make an informed decision about which program will better suit your needs and lifestyle.


Fat Loss Protocol – The Fat Loss Protocol is a highly structured protocol made up of 4 phases that need to be strictly adhered to in order to achieve the desired results (see below). This involves eating set foods from a limited ‘allowed foods list’ and weighing and measuring your food carefully each day.  Due to the fact that your body is feasting upon 2500-3000 calories worth of abnormal fat stores each day, your calorie intake via food is quite low.

Healthy Keto Way – If weighing, measuring, counting and tracking isn’t for you, then you may find the Healthy Keto Way a far more appealing alternative. This program has been designed to minimise stress and help alleviate some of the ‘obsessive’ tendencies people can develop when following a more regimented program such as the Fat Loss Protocol. Unlike other Keto programs, you will not need to count macros – we have done all the hard work for you! Simply either follow one of our 5 meal plans, use our extensive recipe library, or consume foods of your choosing from our ‘allowed foods list’ using our recommended serving sizes as a guide. We teach you how to calculate your net carbs, which you can do if you like, however we really encourage you to just trust in the process without the added stress of counting and tracking. Meal plans on the Healthy Keto Way are a guide only and can be interchanged with meals from different plans, and also meals from our HKW recipe library.

Weight Loss:

Fat Loss Protocol – While the health benefits you can enjoy as a result of the Fat Loss Protocol are many and varied, the biggest draw card is probably the rapid fat loss we experience. When we stick perfectly to the Protocol, weight loss is both rapid and predictable, with an expected total daily average weight loss of 250g per day over the maximum 43 days in Phase 2.

Healthy Keto Way – As this is a new program, we don’t have sufficient data to be able to provide an expected total daily average weight loss, however we do know that weight loss is expected to be slower than what you will see on the Fat Loss Protocol. So far, the program has been yielding good results in regards to weight loss, and we believe the majority of people will still be able to reach their weight loss goals on the Healthy Keto Way, though it is expected to take longer than it would on the Fat Loss Protocol.


Fat Loss Protocol – The only exercise recommended on the Fat Loss Protocol is very gentle exercise of short duration. This might be a slow/gentle 20-30 minute walk, some gentle yoga or a short swim. We do not recommend intense exercise, running/jogging, weightlifting, gym sessions or sports while on the program.

Healthy Keto Way – Exercise can be included as part of the Healthy Keto Way program.  Whatever your previous exercise regime, you will be able to continue on throughout the program. If need be, you can increase your food intake to suitably fuel your body’s additional needs when undertaking strenuous exercise.

Typical Day:

Fat Loss Protocol – A typical day on the Fat Loss Protocol would look like this:

Upon waking: Supplements, 1/8th teaspoon of salt + 500ml of water.

Breakfast:  1 serve of allowed fruit.

Lunch: 100grams of protein + 1 cup of allowed vegetable + up to 2 cups of free foods (optional) – (slightly more for men)

Afternoon: 1 serve of allowed fruit + second dose of supplements.

Dinner: 100grams of protein + 1 cup of allowed vegetable + up to 2 cups of free food (optional) – (slightly more for men)

Dessert:  1 serve of allowed fruit (this 3rd serve of fruit is an optional extra.)

Throughout the day you will also be required to drink 2-3L of filtered water. You may have unlimited herbal teas and up to 2 cups of black tea or coffee per day.

Healthy Keto Way – A typical day on the Healthy Keto Way would look like this:

Breakfast: One Pan Breakfast Hash

Snack: Green Goddess Cashew Dip

Lunch: Pressure Cooker Bean-Free Chilli

Dinner: Pork Belly Cauliflower Fried Rice

(This has been taken from HKW Meal Plan #1)

We also recommend that you take the supplements and 2-3L of water per day. You can also have other beverages such as herbal teas, cacao, black/white/green tea, bulletproof or keto coffee, and good quality kombucha and kefir.

Pack Contents:

Fat Loss Protocol – In the Fat Loss Protocol Complete Pack you will receive:

*  Fat Loss Support Drops

*  Fat Loss Protocol hard copy book

*  10 Day Body Prep Kickstart e-book

*  App for IOS and Android that syncs with your online program

*  Online Program

*  Ongoing personal support from coaches through email from the Changing Habits Team

*  Invite-only access to a private supported Facebook group – receive informative health articles, product releases, interactive discussions, recipes, healthy tips and coaching.

*  Meditation download

* FLP Drops

*  Changing Habits Seaweed Salt

*  Changing Habits Colloidal Minerals

*  Protocol Health Essentials supplements x 2


Healthy Keto Way –   In the Healthy Keto Way Complete Pack you will receive:

*  Online Program (including recipes, meal plans and additional resources)

*  Hard copy book

*  Changing Habits Colloidal Minerals

*  Changing Habits Seaweed Salt

*  Peak Performance Blend supplement x 2

*  Invite-only access to private supported Facebook Group – receive informative health articles, product releases, interactive discussions, healthy tips and coaching.

Can I Switch Between HKW and FLP?

Now you may be wondering whether the Healthy Keto Way program will be suitable after finishing the Fat Loss Protocol, or whether it is safe to switch between the two programs periodically, and the simple answer is, YES!

Over the years, the feedback we have received from many wonderful clients is that while the Fat Loss Protocol is GREAT, and produces amazing results, it would be good to have a ‘follow on plan’ after completing Phase 4, ensuring it is easier to stay on track for the longer term. Some people have no problems sticking with their new lifestyle and the changes made during their time on the Fat Loss Protocol, while others appreciate ongoing guidance and structure – and this is where switching to the Healthy Keto Way would be beneficial.

If you are planning on doing multiple rounds of the Fat Loss Protocol, it is also a wonderful idea to maximise your resting periods between rounds by following the Healthy Keto Way, replenishing those healthy fats, and keeping inflammation at a minimum as you wait to return to those lean meats and steamed greens in Phase 2!

I hope that helps you to understand the main differences between both programs, and if you have any further questions, please don’t hesitate to contact us at www.changinghabits.com.au. You can find out more about all of our lifestyle programs, including the FLP and HKW at www.changinghabits.com.au/lifestyle-programs/

Yours in health & happiness,

Mel Kent
Coach, Changing Habits Lifestyle Programs


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  1. Trish Mills

    I am wanting to do another flp round after having a long break,.however I have misplaced my hard copy of allowed foods and was wondering if I can get hold of one somehow. I have the drops from last time,so don’t require reordering just now
    Thank you

    • kerry@changinghabits.com.au

      Hi Trish. Thanks for getting in touch. As an FLP customer, you will have access to the Changing Habits Protocol Facebook group. This group contains a copy of the allowed foods list in the ‘Files’ section. If you are not already a member of this group and would like to request access, visit https://www.facebook.com/groups/ChangingHabitsProtocols/ and click ‘Join Group’. Hope this helps and best of luck with your next round 🙂

  2. dawn.john.lee

    Hi, I have just subscribed to your vip. Over the years I have done 21 days changing lives changing habits, hunter gatherers and hcg.
    I was about to start my old program 21 day reset as I felt amazing, didn’t enjoy or stick to hcg drops. I have placed an order for over $200 then looked at your keto program and unsure if I should be doing this one as I’m wanting to loose approx 6 kg.
    Would I need to stop original order and change?
    I ordered the complete reboot pack which isn’t included in keto pack.

    Kind regards Dawn

    • Tessa

      Hi Dawn, you will absolutely lose weight on our Keto program! It is designed for more gradual weight loss without the intense detox of the Fat Loss Protocol. The products in the Immune Boost Pack can also be taken on the program 🙂 If you have any other questions, please feel free to email me at support@changinghabits.com.au


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