GSKC 2019

First step — preparation!

Congratulations! You just took your first and most important step towards a healthier lifestyle. Now let’s make this challenge a great experience! Preparation is the key to success. Here you’ll find everything you need to get ready for the challenge.


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

Today: Get to know the challenge (15 minutes)
Sunday: Final prep and start (2-3 hours)


Get to know the challenge

Here are four key things to know for getting ready to start on Sunday:

1. Introduction

In a nutshell, a keto diet is about avoiding carbohydrates and replacing them with other, real foods — protein, healthy fats and vegetables.

In this challenge, we make keto 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.

Just follow the plan to stay under 20 grams of carbs per day. This is highly effective for weight loss and diabetes reversal. 1

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

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

Printing 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 be updated accordingly. You can also switch between US and metric measurements.

Week 1: Overview / Recipes / Shopping list

Week 2: Overview / Recipes / Shopping list

2. Adjustments

Most people can do the keto challenge right away. But in these three situations you may need additional planning or adjustments:

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

3. Do tell!

We recommend at least letting the people you live with know what you plan to do in advance. 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.

Good to know

4. Schedule

Schedule 2-3 hours on Sunday afternoon for final preparations for the challenge. You’ll go shopping and you’ll finish up with cooking and having a delicious dinner. Sounds like a plan?


Final prep and 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.

1. Clean-out

Clean out the fridge

Get rid of all the high-carb temptations in your pantry and fridge. Doing so massively improves your chances of success. Here’s how you do it.

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

If you are allergic to something, have special dietary needs or just want to eat something other than what we’ve planned out for you, you can always choose any other keto meal that works for you.

If you’re not a member and want to switch a meal, you will have to do some additional shopping. It’s worth checking out our free membership trial to be able to customize the meal plans if needed. With customized meal plans the shopping lists will automatically adjust. However, the daily emails you will receive won’t contain your hand-picked meals, because we are unable to read your minds — just yet!

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

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

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

  • Scale (for weighing yourself)
  • Measuring tape
Shopping list week 1

3. Measure

People start eating keto for different reasons. Usually they start because they want to lose weight. After they have been eating keto for a while they start to notice other health benefits as well. The most common ones are a calmer stomach, clearer skin, better mental focus and more energy.

We’re all predisposed differently so the only person you can actually compare yourself with is you. Some people lose a lot of weight on keto just after a couple of days and feel great while doing it. Some people don’t lose any weight at all during the first weeks and can even feel a bit poorly (keto flu). This is probably because the body needs more time to adjust to using fat instead of sugar as fuel. You didn’t put on that weight in two weeks, right? So relax and give it some time.

If you signed up for our keto challenge because you want to lose weight, you might want to track your progress. But if you get stressed out just by thinking about weighing yourself – don’t. There are different ways of tracking your progress. Use your senses. First of all, you’ll probably feel it and see it in the mirror. Maybe you’ve got a pair of favorite jeans that don’t fit you anymore? Try them on as a way of measuring your progress in a practical way without using a scale.

Remember, the most important thing is how you feel. By eating delicious and healthy whole foods, you will finally start providing your body with what it needs to heal. This is where self-love begins.

Here are some tips if you want to document your progress:

  • 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 the mirror.
  • If you have any health issues, make a note of them, to see if they have improved after the challenge.

4. Cook

Now you’re ready to get cooking! We’re starting the challenge with one of our most popular recipes: Keto cauliflower chicken Alfredo. 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 cauliflower chicken Alfredo

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



Do you have questions about this challenge? Check out the FAQ page.

Bonus material

Get daily inspiration on our Facebook or follow us on Instagram!

Do you want to know more about keto? Watch our simple keto course for beginners.

The entire keto course is available here.

  1. 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]

    Here are two selected top studies (RCTs) demonstrating this:

    More studies: The science of low carb

    We currently do not know how many people have benefited from low-carb or ketogenic diets. A conservative guess might put this number in the millions. Low-carb diets like the Atkins diet have been bestsellers in book format for decades, and currently the ketogenic diet is very popular.