Prepare

Congratulations!

You just signed up for a healthier life. Now let’s make the challenge a smashing success. Feel free to watch this introduction video:

Prepare

Preparation is everything. There are two things to do to get ready for the challenge:

Today: Get to know the keto low-carb challenge (15 minutes)
Sunday: Preparations & start (2-3 hours)


 

Today: Get to know the challenge

Check out these four things to be ready to start on Sunday:

  1. Introduction
  2. Adjust
  3. Tell
  4. Schedule

1. Introduction

In a nutshell, a low-carb diet is about avoiding carbohydrates and replacing them with other, real foods — protein, natural fats and vegetables.

In this challenge, we make low carb simple. We’ll tell you exactly what foods to get rid of. We’ll supply you with weekly shopping lists, meal plans and all recipes needed.

Follow the plan and you’ll stay under 20 grams of carbs per day. This is highly effective for weight loss and diabetes reversal.

You’ll cook only once a day, for the amazing dinners. Breakfast is very quick – scrambled eggs or one of our other delicious options. Lunch will be leftovers from yesterday’s dinner, so you’ll save lots of time as well. Win-win!

Here are some sample recipes, click for a closer look:

 

Print guide

Consider printing the meal plans, recipes and shopping lists if you want them available offline. Make sure you select the correct number of people you are shopping and cooking for, the amounts will update accordingly. You can also switch between US and metric measurements.

Week 1: Overview / Recipes / Shopping list

Week 2: Overview / Recipes / Shopping list


 

2. Adjust

checklistMost people can do the low-carb challenge right away. But in these three situations you may need additional preparation or adjustment:

 
If you’re not in any of these groups, you’re ready to go. Great!

3. Tell

We recommend letting people you live with (like your family) know what you plan to do. Their support will make it easier for you to succeed. Perhaps they even want to join you? Here’s a very simple one-page document that you can hand out to explain what all this is about.

4. Schedule

Lastly, schedule 2-3 hours on Sunday afternoon for final preparations for the challenge. Among other things, you’ll go shopping and you’ll finish up with cooking and eating a delicious dinner. Sounds like a plan?

Sunday: preparations & start

It’s time! Today — Sunday — is when you start changing your life. Good luck and enjoy!

Follow all the preparations — total time needed is 2-3 hours — and the upcoming week will be a breeze. Start in the early afternoon and end with a delicious dinner.

You have four important things to do:

  1. Clean-out
  2. Shop
  3. Measure
  4. Cook


1. Clean-out

 

Get rid of all the bad carbs in your pantry and fridge. Doing so massively improves your chances of success. Here’s how — please do it now.

Thinking of bailing out already? If so, you could perhaps benefit from watching our video course on sugar addiction.

2. Shop

 

Time to buy some great food!

The week 1 shopping list contains all the food that you need for the entire first week of the challenge.

When using or printing the shopping list, make sure you select the appropriate number of people you’re shopping for. Also, for your convenience, you can select US or metric measurements.

Consider checking what you already have in your kitchen before you go shopping, to avoid buying duplicates of spices etc.

Here are two more items that you may want to pick up today if you don’t already have them around:

  • Scale (for weighing yourself)
  • Measuring tape

3. Measure

Measure
Tracking your progress is essential so document three things before you start:

  • Weight
  • Waist circumference — use a measuring tape around your waistline, just above your belly button.
  • Take a full-body picture — ask a friend or take a selfie in a mirror.

4. Cook

 
Now you’re ready to get started! Cook this absolutely delicious keto Asian cabbage stir-fry — you’ve already bought the ingredients. Make sure to cook enough so there are leftovers for lunch tomorrow (i.e. you need 2 servings per person). Put the leftovers in the refrigerator.

RECIPE: Keto Asian cabbage stir-fry

Don’t forget: there’s no need to count calories. And most importantly… enjoy!
 
Continue to Monday week 1

 

Q&A

Do you have questions about this challenge? Check out the Questions and answers page.

 

Bonus

Get daily inspiration on Facebook by liking our page:

 

Do you want to know more about how to eat a low-carb, high-fat (LCHF) diet? Watch this 11-minute introductory video course to learn the most important concepts:

331,018 views  

Optional question

Help us improve this guide and answer this quick question in the comments below: What’s your number one question or worry about this challenge?

1,174 comments

  1. Debbie Davis
    I have started today, I'm nervous but anxious too. I want to this to be a life style change. Wish me luck.
    Replies: #1152, #1179
  2. Peter Biörck Team Diet Doctor
    Hi Debbie!

    We keep our fingers crossed that this will work for you!

    Best of luck. :)

    Team DietDoctor, Peter

    I have started today, I'm nervous but anxious too. I want to this to be a life style change. Wish me luck.

  3. Amanda
    I have food allergies and 2 of the recipes in the 2 week challenge have my allergies in them. Can I switch them out and still be on track?
  4. Lidia
    My worry is that there isn't any reference to the total amount of proteins allowed: while it is declared the amount of carbs (less than 20 gr per day, for everybody), the amount of protein should be calculated based on the lean mass... but the meal plan is standard, so how can I be sure I'm not eating too many or too few proteins?
  5. Nicole Todaro
    I was on Atkins a few years ago and it affected my kidneys
    What about this diet?
  6. PJ Myers
    I work night shift (7p-7a), with a lot of day sleeping!
    Breakfast, lunch , & dinner are a rarity!! How can this bee remedied?!?
  7. Brenda Tuuta
    Tena koutou katoa,
    My biggest worry is I am on noho from Sunday to Thursday next week and staying away from home on training and rely on the food available. I have been following the keto way of eating for about 8 weeks now but am not losing a great deal of weight. 3 kg in 6 weeks. Decided to try this challenge to learn a bit more and see what is stopping the weight loss.
    Nga mihi
    Brenda
  8. Jacque Burnett
    In the video it says water is the best but you can also drink coffee and tea. Hope this helps you.
  9. Karol Bean
    Wanda, you start the 2 week challenge with dinner on Sunday night. Eat whatever you want before that dinner. That's your starting point.
  10. Marcela
    I'm just starting my week 2 of the keto diet and am feeling great. I also tried intermittent fasting for the first time over the weekend. It was easier than I thought it would be. Good luck to everybody who is on this journey for a better life.
  11. Chloe
    well tomorrow is the day my hubby and i start :) we have 3 young kids they also will be making the changes too as i cook all the food but still understanding they are kids ... my meal planner is ready to go and the shopping has been done. we are starting on the wed as that's my only day when i don't have work and kids so i can sit down and plan ... her we go
  12. Shalene
    Do you only count your net carbs? Or should I also be counting Fat, Protein and Net Calories? I am using an app called Carb Manager to help track but am just starting out and unsure that I am doing this right.
    Reply: #1163
  13. Peter Biörck Team Diet Doctor
    Hi Shalene!

    We normally only count net carbs.

    Do you only count your net carbs? Or should I also be counting Fat, Protein and Net Calories? I am using an app called Carb Manager to help track but am just starting out and unsure that I am doing this right.

  14. Shalene
    Awesome! Thank you!! That makes this so much easier!
  15. Julie
    Hi Guys,
    I am going to try this with Intermittent Fasting. I am going to do Monday, Wednesday & Friday as OMAD and Tuesday, Thursday & Saturday as 18:6 and Sunday just LCHF. Do you think this will be OK? Big Challenge but I'm going to give it a Red Hot Shot!!! Wish me luck!!
  16. Sandy Spence
    Started and got through today with no sugar and no high-carb foods. Pretty stocked right now! :)
    Reply: #1167
  17. Sandy Spence
    That should be stoked. Lol
  18. Margie Rodriguez
    A friend had great results from the Keto diet so I got to work researching. I found this site and there is valuable information that has helped me. Yes, I want to lose some weight, but my biggest motivation is to feel better. In the last year I have become a serious sugar addict. Before that, I didn't have a desire for cake, ice cream candy. I have felt awful this past year. From what I've read my symptoms are caused by sugar and carbs. I actually wouldn't eat meals and just eat the sugary stuff instead. It's interesting that I said to my husband that I have aged so much this year, not connecting the way I feel and look to the sugar I have enjoyed making the recipes and they are delicious. I would like to lose another 10lbs, but if all I get is feeling great, that's good enough for me. I haven't had any cravings and I get full enough that I don't want snacks. In 3 days I lost 4lbs! I've never lost that, even when I fast. I am having some headaches and I read that is common when withdrawing from sugar. The way I feel is unbelievable. I know this is how I will eat the rest of my life. I'm 66 now and plan to live at least 40 more years!
  19. Darija
    Hello,

    Can I do sports while doing this challenge? White kind of sports are better?

  20. SHANE
    Lunches worry me I'm not in an office so heating up left overs will be a challenge. Ideas for lunch ?
  21. Susan
    I don’t have Facebook so I will miss the daily inspirations. I wish that was told up front before I bought all this stuff for this challenge.
  22. Susan
    Continued: It looks like there are plenty of motivational tips after each meal. That is good. I figure I will need some help. Thanks!
  23. John
    Oh boy, hope this works...
    Reply: #1174
  24. Peter Biörck Team Diet Doctor
    Hi John!

    It will work! :)

    Oh boy, hope this works...

  25. Tina Williams
    I have been stalking this site for a few years now. I have been on low carb for a week, now I am going to start the challenge on Sunday. Can't wait to for all the benefits.
  26. Theresa
    I'm starting this Sunday, and I'm just worried about slipping up. Also, I HATE cooking and don't like chicken thighs (I only like the breast). I'm wondering if there are quick, low-ingredient things I can make or even ready-made items I can buy.
  27. Carole
    I’m just starting & enlisting the family to get out eating habits back on track.
    EEEEK !!! Trying to sell it to my 19 yr old son who had gained soo much weight & is eating crap. Wish me luck guys 😀👍🏼
  28. Heid
    My brother is my inspiration, we are both diabetic and since he has been doing the keto diet he has lost over 30lbs and is off his insulin he only needs his metphormin now. So he encouraged me to start so I am and hope to do as well as he has done.
  29. Nancy
    Hi Debbie! Good luck! I’m starting tomorrow & really excited about the program! 😀
  30. Lilian
    Am I supposed to eat fruits, especially apples and apricots or could you recommend some fruits I could eat if these are not ok. And dairy products as well, should I keep off whole milk?
    Reply: #1183
  31. Sharon Thompson
    This is day one for me. I am excited to start. Wish me luck. I will need it. LOL.
    Reply: #1182
  32. Peter Biörck Team Diet Doctor
    Hi Sharon!

    Good luck!!! :)

  33. Peter Biörck Team Diet Doctor
    Hi Lillian!

    You should avoid fruits. Milk should also be avoided. But full fat diaries is OK in cooking.

    More reading can be found here:
    https://www.dietdoctor.com/low-carb/foods

    Am I supposed to eat fruits, especially apples and apricots or could you recommend some fruits I could eat if these are not ok. And dairy products as well, should I keep off whole milk?

  34. Sheralyn
    Hi there,
    I'm thinking of starting this keto diet, but it's Wednesday tomorrow, can I just start this mid-week? or must I only start on Sunday afternoon?
    Thanks! (:
    Reply: #1185
  35. Sheralyn
    Also, I do have records of gastric, so I'm not sure if keto diet will be suitable for me :X tried to search in google, but little information is provided...
  36. Helen
    I’m allergic to certain things like avocados? For the 2 week challenge can I change the meals and if I do that will it automatically change the shopping list? Thanks
  37. Marion Payne
    Just signed up as I am disabled and very overweight due to being unable to exercise. Any further advice would be welcome
  38. Michael
    My wife and I are taking the challenge together. We both want to lose weight and increase our energy levels. My biggest concern is cutting out milk......I'm an avid milk drinker.....I grew up drinking milk constantly and it is a habit. I will reach for a glass of milk instead of a glass of water. For my wife, she is a carb lover with bread, and starches as her greatest downfalls. Any suggestions for us?
  39. David
    My number one worry is that all the extra fats being consumed could have a negative impact on the liver?
  40. Julie
    My number one worry is that I will have major withdrawal symptoms because of the amount of sugar I currently consume
  41. Jamie
    I have thyroid issues along with Fat liver, is this program good for those conditions?
  42. Elizabeth Fowlkes Lawson
    I do not eat fish. What can I substitute?
  43. Diana
    My number one worry is accurate tracking for a few reasons. 1) I'm breastfeeding so I do need to make sure I adjust the carb numbers appropriately. 2) While I'm not coming from the standard American diet (I'm actually coming from a paleo/autoimmune protocol background) and have a LOT of experience cooking, you don't need to really count calories or track macros with either of those (as long as you are staying 100% compliant) so I don't really have any practice.
  44. Adeaide
    I have started though nevous but I will do it. Please can I add soups like chicken, mutton, and beef soup to my diet? And also milk shakes?
  45. Marilyn
    My number one concern is that I won't lose weight. I've been on other diets and at first lose a few pounds then begin to gain. I actually started a keto diet six weeks and lost 5 1/2 pounds then two weeks ago gained two pounds and my weight hasn't budged. I think my age (76) sabotages my efforts. I have bad knees and haven't been exercising because I need a knee replacement.
  46. GURSHARN
    Starting tomorrow basic and full speed on Sunday as recommended.
    Tired of the Yo Yo.....need to get my life back.
    Looking forward to the community.
    Gursh
  47. Tracy
    It is Oct.18 and I started keto the day after Labor Day. I did have a week long withdrawl and after that feel great! It has not been very hard because all keto foods are filling and hunger is not a problem. Weight loss has been such a problem for the last few years, I am 47. Nothing ever seemed to make a difference, until now. Yesterday, I stepped on the scale and have lost 15 lbs!!! I am half way to my 30 lb goal already! Thank God I found this site!
  48. Cheryl
    My husband has no plans to follow a ketogenic diet. Due to his disability, I make all meals. So I am not too sure how it will work to always be cooking two different meals at supper. Also, I can’t get rid of the food that he likes, like ice cream!

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