The 28 Day Keto Challange

Keto Challange: Start with a Custom Meal Plan

It’s easy to lose track of calories on a keto diet. The hunger and cravings you feel are usually gone, but that also makes it easy to eat too many calories! Whether you want to use our free 28-day keto meal plan or build your own, here are the main things we recommend you do:

• Start with a Custom Meal Plan. Our 28-day Keto Challenge is designed to help you lose around 5-10 pounds in the first month by showing you exactly what breakfast, lunch, and dinner will look like. It’s not just a list of recipes—we show you exactly how much food you need for each meal and give helpful tips for substitutions if needed.
• Keep Track Of Macros And Calories (But Don’t Stress). A calorie tracking app can be invaluable when starting a low carb diet because it allows us to get an idea of how much food we’re actually eating. Try MyFitnessPal. After one week, the numbers should be close enough for most people that calorie counting will become less necessary as time goes on.
• Make Sure You Get Enough Protein And Fat In Your Meals. When starting out with a ketogenic diet, it can be tempting to eat as few carbs as possible while still getting adequate amounts of fat in our diet (and therefore keeping protein intake fairly moderate). However, this strategy can lead to nutrient deficiencies if we don’t pay attention to what we’re eating–specifically fat and protein levels relative to carbohydrate levels.

Focus on what to eat

Control your portions.

Most of the time, when you order food in a restaurant they’ll serve you way too much. To help control your portions and prevent overeating, ask for a takeout container and pack up half of your food before you start eating. Then put away your phone, because it’s easy to overeat if you’re scrolling through Instagram while shoveling heaping forkfuls into your mouth.

Track Your Progress

You should keep track of your progress on the 28 Day Challenge to stay motivated and hold yourself accountable. This is very important because it will help you see which parts of your diet you need to improve upon and how much weight you have already lost. If you’re not seeing the results you want, it also helps determine what changes to make in your lifestyle so that they aren’t causing any problems with your weight loss.

The easiest way to track your progress is by using the daily checklist on page 2 and 3 of this eBook. Simply check off all the items that apply for each day during those 28 days!

To track any additional goals such as exercise or drinking water, use our 28 Day Keto Challenge Progress Tracker (pg 22).

Clean Out Your Cupboards

It’s a good idea to go through your kitchen and remove anything that doesn’t fit into the Keto lifestyle. This includes:

• Unhealthy foods
• Hidden sugars
• Grains
• Unhealthy fats
• Junk food
• Empty calories (processed foods)
• Sugary drinks

Learn to Cook Keto Food

We are going to start off with really simple recipes. I highly recommend using a crock pot, but if you don’t have one that’s okay.

First make sure you have some almond flour in the house. Almond flour is usually in the “health food section” of your supermarket. Make sure it doesn’t have any added ingredients like oil or salt.

There are many different methods to cook keto meals and get creative with them. Here’s an easy recipe for barbeque bacon meatloaf:

Bacon Meatloaf:

• Ingredients: 2 pounds ground beef, 1 cup almond flour or crushed pork rinds, 1 teaspoon salt, 6 oz package crumbled blue cheese (optional), 1 egg beaten, 8 strips of cooked bacon (not maple flavored), Toothpicks and BBQ sauce.
• Directions: Preheat oven 350°F/175°C , Combine beef, almond flour or pork rinds, salt and egg until thoroughly mixed together Add cheese; mix well Form into loaf and place on rack in roasting pan Place strips of bacon across top of meatloaf Secure bacon with toothpicks Bake for approximately 45 minutes Remove from oven; pour off any fat Drain on paper towels Brush BBQ sauce over entire surface Return to oven; cook 5 more minutes Serve

Choose the Right Supplements

Supplements are not absolutely necessary to a ketogenic diet. It’s not advisable to use them as a replacement for healthy eating and an active lifestyle, but they can be helpful in certain circumstances.

It’s also important to remember that supplements are only intended to fill in nutrient gaps and should be taken short-term. They should also be taken with a meal so your body can digest the nutrients more easily.

Here are some supplements that may help you reach your health goals:

Follow and complete the 28 Day Keto Challenge

The 28-Day Keto Challenge is the best program for anyone who wants to get started with

Ketogenic diet. It will teach you everything about keto and help you start your keto

journey successfully. You’ll learn how to lose weight, choose low carb foods, cook easy

and delicious meals that promote fat burning and have a healthy lifestyle. All this in

only 28 days!

 

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