How to do Keto on a Budget in Hong Kong

What is Keto?

The keto (ketogenic) diet is a high-fat, adequate-protein, low-carb diet. The goal of a keto diet is to enter a metabolic state called ketosis, where your body is depleted of sugar reserves.  When your body enters into a state of “ketosis,” the body will start to break down fat for energy.

Why should I consider trying a Keto diet?

Looking to lose weight? Keto diets are known for their effectiveness in aiding weight loss. On top of that, there are many other benefits, such as increased cognitive functioning, mood enhancement, improved acne, and heart health. 

How can you achieve a state of ketosis?

On a keto diet, you will need to follow a diet that ensures 70% of nutrients come from fat, 25% come from protein, and 5% come from carbohydrates. If you keep your carb intake low, your body will then burn fat as energy instead of burning sugars stored in carbs.

Keto Hong Kong

Why is Keto so expensive?

One of the drawbacks of the keto diet is that it can get expensive. It almost always costs more to eat healthy food versus unhealthy food, and the keto diet is no exception to this rule.

Since carb-based foods such as pasta, cereal, bread, potatoes, and noodles are lower in cost, people tend to gravitate to carbohydrates rather than whole foods. However, the keto diet requires you to stay away from processed carbs and even carbs in general in order for the diet to be successful.

Curious about trying the keto diet, but worried about the cost in Hong Kong? Read on to learn how to do it in a budget-friendly manner. 

Popular keto-friendly food includes eggs, dairy, fatty fish such as salmon or mackerel, avocados, low-carb vegetables, poultry and meat, nuts, and seeds.

A keto diet takes planning. If you don’t plan, you will invariably find yourself snacking on easy-to-reach high carb foods. The following are three recommendations to help you make keto more budget-friendly.

#1) Bulk in buy

Buy items that are on sale and in bulk. We recommend you use a flexible mindset when shopping and shop for whatever is on sale — if pork is on sale, go for it. If chicken is cheaper, buy it. And remember, whole chickens are generally less expensive than buying already cut portions of chicken. 

To learn more about where to buy cheaper groceries in Hong Kong, click here.

#2) Meal prepping is the secret to keto on a tight budget

Once you’ve purchased your items in bulk, meal prep 1-2 times a week so you won’t be tempted to eat out during lunch or dinner. No more excuses about being “too tired to cook” or “you don’t have groceries” when you’ve got a week’s worth of meals ready-to-go in the fridge. 

#3) Embrace budget-friendly keto foods

Keto diets don’t just include more expensive fruit and veggies like avocados. There are plenty of budget-friendly keto foods such as eggs, ground beef, butter, pork, and chicken thighs. All these foods are high in fat, low in carbs, calorie-dense, and relatively cheap.

Looking for extra inspiration for a Keto diet in Hong Kong?

Eating meat, eggs, dairy, and nuts can get pretty boring quickly. If you are looking for budget-friendly ways to stick to the keto diet but also new ideas to keep the diet from going stale, give the following products a try.

Collagen Protein Bars – Apple Pie

Keto Hong Kong

Protein bars are often great for a convenient snack or for a meal replacement. But if you are on a ketogenic diet, typical protein bars contain way too many carbs for you to even consider it as a possibility.

Instead, you should try a low-carb protein bar. These bars are not only super convenient, but they may also help alleviate potential food-boredom while providing the right balance of nutrients.

As with all keto products, the ingredients are key. This protein bar has 12g of protein per bar and no added sugar.

Available from The Store Hong Kong for HK$285 for 12 bars. This is the cheapest rate we’ve found in Hong Kong! They also offer free, same-day delivery.

Keto Broccoli cheddar bone broth soup
Kettle & Fire

Kettle & Fire’s keto soups make it easy for you to follow the keto diet even when you’re too busy to cook. These soups are clean, organic, low carb, and have high-fat content. They also contain chicken bone broth for added nutrients like collagen.

Multiple flavors are available, but we recommend the broccoli cheddar flavor as it’s delicious even when eaten by itself. These soups can all be used as a base for gravies, stews and other recipes.

Available from The Store Hong Kong for HK$94.

The Original – Medium Roast Coffee

Forget your typical coffee, as most coffees have mold and are toxic. Instead, try Bulletproof coffee. This coffee minimizes the risk of digesting performance-robbing mold toxins.  Healthy fats are also added, making it a perfect keto product.

Available from The Store Hong Kong for HK$143 for 340g. 


We are committed to helping people in Hong Kong lead a healthy life in Hong Kong without over-paying. Read more about the following topics.

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