Get started 2019

Diet Doctor’s free
2-week keto challenge!

Would you like to lose weight, improve your health or reverse your type 2 diabetes?1 Then you should do what over 900,000 people have already done — sign up for our 2-week keto challenge. You’ve got nothing to lose, right? Except maybe a few pounds, stomach issues or sugar cravings.

How does it work?

The challenge is designed to be as simple and effective as possible. We provide you with everything you need to get started with your new healthier life. You don’t need to buy any special products, all you’ll need is real food. The challenge is completely free of charge. Every day for two weeks you will receive supportive emails describing the next step of the challenge in detail.


Why keto?

The positive effects of the keto diet are well known: weight loss without hunger, diabetes reversal, reduced sugar cravings, calmer stomach and improved health markers are just a few of the most common examples.23 The benefits are manifold for most people.

You might be thinking… this sounds too good to be true! However, if you start following a balanced keto diet, you may dramatically improve your health just by enjoying delicious foods. True story.4 Think of this as a way to feel better and embark on a health journey that can benefit you in the long run.


Are you ready?

Watch this short video for further information and sign up below!

Get started today!

Sign up for instant access to a simple step-by-step guide. You will also receive meal plans, recipes and shopping lists for two weeks. In case you have not received an email from us after signing up, please check your Spam folder too!
Already signed up? Click here.

What are you going to eat?

The meal plan is created by Diet Doctor’s recipe team and it’s meant to be as simple and delicious as possible. Unlike with other diets, there’s no skimping on tasty meals and you don’t have to worry about feeling hungry either. The food you’re going to eat will be satiating and high in flavor and nutrients.5 We want you to focus on enjoying healthy foods.

Here are some of the dishes you’ll get to feast on:

 


Get social!

If you have an Instagram account and want to inspire others in their health journey, feel free to document your everyday life during the challenge.

Tag @diet_doctor in your photos and/or use the official hashtag: #gskc2019. We will keep an eye on the tagged posts and share some of the best ones for inspiration.

 


The success stories

What kind of results can you expect on a keto diet? Hundreds of people have sent us their success stories, dig in for some inspiration:

Get started today!

Just enter your email to sign up for the free keto low-carb challenge.

Explore 600+ success stories

 

Frequently asked questions

How much weight will I lose on the 2-week keto challenge?

This is highly individual, but most people lose between 3 and 15 pounds (1.5 – 7 kilos) in the two weeks.6 Some lose more, some lose less.


Why is the duration two weeks?

Two weeks are enough to get through early difficulties – like sugar abstinence – and to start experiencing the true benefits of a keto diet.7 It’s not a huge undertaking and basically anyone can commit to this challenge for two weeks. Are you up for it?


How many carbs are allowed in the challenge?

Meal plans and recipes are designed to stay below 20 grams of net carbs per day (fiber not included), for maximum effect.8


What if I decide to stop before the challenge is over?

You can stop whenever you want. If you don’t want to receive more emails for the challenge, just press “unsubscribe” at the bottom of any email. You can sign up again later if you change your mind.


I’ve tried low carb and keto before but suffered side effects – is it possible to avoid them?

This challenge is designed to minimize any side effects. Should you experience side effects, we provide simple solutions.

Learn more about how to avoid or cure common keto side effects


Does this challenge contain recommendations on exercise?

No. Exercise is great for health and strength, but its effect on weight loss is overrated.9 We do not recommend changing your exercise habits for this challenge.

The reason for this is that it’s much more effective to focus on changing ONE habit at a time.10 You can always start exercising later, after completing the 2-week challenge.


Can I still drink coffee, tea or alcohol on this program?

Yes. There are plenty of keto ways to do that.

Keto alcohol – the best and the worst drinks


I’m a vegetarian, can I do this program?

This challenge includes many dishes with meat or fish. If you want try a lacto-ovo vegetarian low-carb diet we have vegetarian low-carb meal plans, including shopping lists etc. (like in this challenge) available for members. Free trial one month.


I have more questions

Here you will find more questions and answers about keto.

If you still have questions unanswered, feel free to email us at challenge@dietdoctor.com and we will do our best to respond as soon as we can.


Get started today!

Just enter your email to sign up for the free keto low-carb challenge.

  1. The science of low carb and keto

  2. Scientific studies now prove that compared to other diets, low-carb or keto diets are often more effective for weight loss, and for improving certain health markers.

    This has been demonstrated in several meta-analyses of all top studies, for example this one:

    PLOS ONE 2015: Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis [strong evidence]

    Ketogenic diets also tend to reduce feelings of hunger:

    Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]

    Low-carb diets can help lower or even normalize blood sugar, and thus potentially reverse type 2 diabetes:

    Diabetes Research and Clinical Practice 2018: Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence]

    In this study, people on a low-carb diet experienced decreases in cravings for carbs:

    Obesity (Silver Spring) 2011: Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet. [moderate evidence]

    More studies: The science of low carb

  3. On a keto diet, a calmer stomach, less gas, less cramps and pains, and improvements in IBS symptoms are a common experience in clinical practice. [weak evidence]

    This small non-randomized intervention trial found promising effects:

    Clinical Gastroenterology and Hepatology 2009: A very low-carbohydrate diet improves symptoms and quality of life in diarrhea-predominant irritable bowel syndrome [weak evidence]

    A low-carb diet is generally a low FODMAP diet, and the latter has stronger scientific support for improving IBS symptoms:

    Journal of Gastroenterology and Hepatology 2017: The evidence base for efficacy of the low FODMAP diet in irritable bowel syndrome: is it ready for prime time as a first-line therapy? [moderate evidence]

  4. Here are hundreds of versions of this story, from different people:

    600+ low-carb & keto success stories

  5. Many studies, including this one, have shown that a keto diet is very effective for weight loss even when the participants are allowed to eat as much food as they need to feel satisfied:

    Nutrition & Diabetes 2017: Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes [moderate evidence]

  6. In a survey 86% of people completing this program reported losing weight:

    How much weight do people lose on low carb?

  7. The American Journal of Clinical Nutrition 2007: Low-carbohydrate nutrition and metabolism [overview article]

  8. The idea that fewer carbs is usually more effective is mainly based on the consistent experience of experienced practitioners, and stories from people trying different levels of carb restriction [weak evidence]

    The only intervention study – to our knowledge – that compared different levels of carb restriction was a small trial that found trends towards greater weight loss and greater improvements in cardiometabolic risk factors as carb intake went lower.

    PeerJ 2019: Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: a randomised clinical trial [moderate evidence]

    Glycemic control appears to improve more the lower carb intake is:

    Journal of the American Dietetic Association 2008: Restricted-carbohydrate diets in patients with type 2 diabetes: a meta-analysis [moderate evidence, downgraded as it’s comparing effects between different low-carb trials. There is no RCT comparing low carb to lower carb.]

  9. Advances in Food and Nutrition Research 2015: Physical activity and health: “What is old is new again”
    [overview article]

    Exercise has some effect on weight loss – but probably a smaller effect than most people expect:

    The American Journal of Medicine 2011: Isolated aerobic exercise and weight loss: a systematic review and meta-analysis of randomized controlled trials [strong evidence for about 1-2 kilos of weight loss]

    Cochrane Database of Systematic Reviews 2006: Exercise for overweight or obesity [strong evidence for about 1-1.5 kilos of weight loss]

    Exercise interventions might be a bit more effective for overweight and obese adolescents (10-19 years of age):

    Sports Medicine 2016: Efficacy of exercise intervention for weight loss in overweight and obese adolescents: meta-analysis and implications [strong evidence for several kilos of weight loss]

    Why you shouldn’t exercise to lose weight, explained with 60+ studies

  10. Journal of Consumer Research 2012: Too much of a good thing: the benefits of implementation intentions depend on the number of goals