Get started 2019
Diet Doctor’s free
2-week keto challenge!
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 healthy life. You don’t need to buy any special products, all you’ll need is real food. The challenge is completely ad-free and free of charge. Every day for two weeks you will receive supportive emails describing the next step of the challenge in detail.
The positive effects of the keto diet are well known: weight loss without hunger, diabetes reversal, reduced sugar cravings, calmer stomach and increased mental sharpness are just a few of the most common examples.12 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 can potentially revolutionize your health just by enjoying delicious foods. True story.3 Think of this as a way to feel better and embark on a health journey that will benefit you in the long run.
Are you ready?
Watch this short video for further information and sign up below!
Get started today!
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 filling and high in flavor and nutrients.4 We want you to focus on enjoying healthy foods.
Here are some of the dishes you’ll get to feast on:
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:
Frequently asked questions
How much weight will I lose on the 2-week keto challenge?
This is highly individual, but it’s typical to lose between 4 and 8 pounds (2 – 4 kilos) in the two weeks.5 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.6 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.7
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 it’s not very helpful for weight loss.8 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.9 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.
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 email@example.com and we will do our best to respond as soon as we can.
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:
Here are two selected top studies (RCTs) demonstrating this:
- New England Journal of Medicine 2008: Weight loss with a low-carbohydrate, mediterranean, or low-fat diet [moderate evidence]
- Annals of Internal Medicine 2014: Effects of low-carbohydrate and low-fat diets: a randomized trial [moderate evidence]
Ketogenic diets also tend to reduce feelings of hunger:
Low-carb diets can help lower or even normalize blood sugar, and thus potentially reverse type 2 diabetes:
In this study, people on a low-carb diet experienced decreases in cravings for carbs:
This small non-randomized intervention trial found promising effects:
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]
Here are hundreds of versions of this story, from different people:
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] ↩
In a survey 86% of people completing this program reported losing weight:
The idea that fewer carbs is always 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.
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.]
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]
Exercise interventions might be a bit more effective for overweight and obese adolescents (10-19 years of age):