FAQ: Keto challenge

  1. Questions specifically about the challenge
  2. General low-carb questions


 

Challenge questions

I’m not ready to start on Sunday, I want to postpone the challenge and do it next week, or later.

To postpone the Low-Carb Challenge, please press “unsubscribe” at bottom of any Challenge email. Then, during the week before the Sunday you want to get started, go to the Low-Carb Challenge page and sign up again.

I’m cooking dinner for one person but the recipe says 4 servings (e.g. the first Sunday dinner). What do I do?

Change to 2 servings to get the appropriate amounts. You need one serving for tonight, the second as leftovers for lunch tomorrow.

Of course, if you’ve printed the recipe you can’t change the number of servings automatically, you’ll have to do it manually. Or print the recipes again, with the appropriate number of people:

I’m cooking dinner for two people but the recipe says 4 servings, what do I do?

You should use the same amounts, four servings. You’ll need two tonight and two as leftovers for lunch tomorrow. 2 + 2 = 4 servings.

If I’m cooking for two and the recipe says 1 serving, what do I do?

You should multiply the amounts by two if it’s breakfast or four if it’s dinner (so there’s leftovers for lunch tomorrow).

I wonder if the servings are too big – too many calories – will I really lose weight eating this much food?

You should only eat as much as you need to feel satisfied. If there’s too much food for you, then save the leftovers for later. If there’s too much every day you can of course reduce the amounts a bit.

As long as you stick to the challenge and only eat when you are hungry, your chances of losing excess weight are very good. There’s no need to count calories on this diet, because your appetite will be reduced and because you may even burn around 300 more calories per day.

Should men and women eat the same amount of food? Do I have to adapt portion sizes for men or women?

Eat until satisfied. If you’re not hungry, don’t eat.

That takes care of all differences between sexes and all differences between people.

I’m still hungry after a meal, what do I do?

The serving sizes are calculated so that most people should not feel hungry after eating. But everyone has different needs, so if you’re a big person you need to add more food. What should you add? Add fat. Add butter, mayo, olive oil etc., until you feel satisfied.

What do I do if I’m hungry between meals? What snacks are allowed?

Most people get way less hungry on this kind of diet, meaning there is zero need to snack between meals. In fact, if you’re really hungry between meals you’re probably not doing it right. You may want to eat more at mealtime. Specifically, you should consider adding more fat to your food. Like butter or olive oil.

We recommend no snacking between meals during this two-week challenge. After these two weeks you may want to add in the occasional low-carb snack, even if you choose to stay on low carb. Not because you need it, because you likely won’t, but simply because it can be enjoyable.

We recommend that you wait until after the challenge is done, though.

How much weight will I lose during the challenge?

Most people with excess weight lose 4-8 pounds (2-4 kilos) during the two-week challenge. Some lose much more. But it is impossible to know the exact answer in advance.

I’m taking the challenge and it’s working great, I’m not hungry at all. I really want to skip a meal. Can I?

Yes. Just make sure you have leftovers prepared for the next day if you’re skipping dinner.


 

General low-carb questions

Here are common questions and answers about low-carb, high-fat (LCHF) nutrition and health:

Is saturated fat dangerous?

No. That is an old and disproven theory. It’s been a mistake from the beginning. More.

I started eating LCHF / very low carb and I feel dizzy / a headache / tired?

Dizziness / headaches and similar symptoms are common in the first week as your body adapt to a very low carb diet. These symptoms usually go away in a few days.

Adding a bit more carbs to meals reduces the symptoms but can slow down the adaptation (and weight loss).

Another possibility is that you are dehydrated or low on salt. When starting a very low-carb diet there is extra loss of salt and fluids through the kidneys in the first weeks, until the body adapts. Drinking more fluids and putting some extra salt on your food during the first week can help avoiding this problem and often cures the symptoms. Alternatively, you can drink some bouillon a few times a day.

Do you use blood pressure medication? A very low-carb diet can lower high blood pressure, and medication may need to be reduced in that case. Low blood pressure may result in dizziness.

I have other beginner’s problems on low carb

Check out our full guide on common low-carb side effects and how to cure them. Alternatively, you can jump right to the section that interests you. Here are the most common early problems:

I have longer-term problems on low carb

All common low-carb side effects and how to cure them

Why are Asian people eating rice often thin?

Probably because they do not eat a lot of sugar or refined starch. More.

I’m eating a low-carb diet but I’m not losing as much weight as I’d like. Why?

There may be many reasons. Follow the checklist on the How to Lose Weight Page

Can you breastfeed on a low-carb diet?

Yes, but you should probably eat a more moderate low-carb diet with 50+ grams of carbs per day. It’s also important to eat enough food.

It’s not recommended to eat a strict low-carb diet or to starve (restrict calories) due to a rare, but serious, risk of complications

What about gallstones and LCHF?

High-fat food can give you short-term trouble if you already have gallstones. Low-fat food gives you gallstones in the long run. More.

Can you eat LCHF if you’ve had your gallbladder removed? Yes.

Can you eat low-carb cookies / bread / pasta and lose weight?

That is probably not a good idea:

Do you get cancer from eating red meat?

Highly unlikely, although favoring unprocessed meat is the healthiest choice. Replacing meat with processed carbs may be one of the worst things you can do for your health and weight. More. 

Do you need to eat resistant starch on low carb to feed your gut bacteria?

Unknown, but there appears to be some potential benefits of doing so

Do you get hypothyroidism on a very low carb diet?

No, hardly on a well-formulated low-carb diet, meaning you replace the energy from carbs with more fat. In scientific studies on LCHF there are no problems with the thyroid and I see no new thyroid issues in my patients going strictly low carb.

However, starvation can lead to hypothyroidism, and if you remove carbs AND fat from your diet you will be starving. So you do need to eat carbs or fat to fuel your body.

Bottom line: A, LCHF diet is fine for your thyroid. More.

Is there scientific proof that LCHF is good for weight / blood sugar / cholesterol / blood pressure?

Yes.

Are studies showing better weight loss on low-carb diets sponsored by the meat industry or the Atkins foundation?

Yes, a few of them are. But repeated independent studies show the same results.

Does insulin play a role in weight gain / loss?

Yes, it’s absolutely crucial in most cases. Some bloggers have objections but they do not change biochemical facts. More.

Can you drink alcohol on LCHF?

Sure, in moderate amounts. But beer and sweet drinks need to be avoided. Choose wine or non-sweetened liquor. More.

Is salt dangerous?

No. At least not in moderate amounts. More.

What’s a good low-carb breakfast except for eggs?

Lots of Low-Carb Breakfasts

Can you eat fruit on LCHF?

Only occasionally, as an exception, if you want to be strict and get the maximum effect. Fruit contains a lot of sugar. Fruit is candy from nature.

Why are Americans obese?

This is why.

More knowledge

This talk by our founder, Dr. Andreas Eenfeldt, summarizes the history and science behind the ongoing revolution in diet and health.

 

Return

Return to Preparations

Return to Week 1 overview

Return to Week 2 overview

 
 

More questions

Did you not find the answer to your question about the challenge here? Comment below or email me at kristin@dietdoctor.com. I can’t guarantee personal answers to questions, but we’ll read everything and adapt the challenge or add to the Q&A above whenever needed.

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428 comments

  1. Gail
    Hello all- I’m reading about this diet plan and it’s hard to believe that eating butter and red meat is good for you. How is this possible? I’ve been told by my doctors so many times to stay away from processed foods, butter, salt, oils, meats, sugars of course, rice, pastas and breads. Yet your plan, says I can eat these foods. I don’t understand, is this a scam?
  2. jerry
    My creatinine level ( in kidney) is 4 creatinine from 1.2 .. let me know is it am able to follow DIET KETO FOOD PLAN.

    In your heatlh problems not covered about ANY DIET FOR KIDNEY PATIENTS

    pls reply urgenty

  3. Dania Luna
    What do I substitute pork chops with when you don’t eat pork
  4. Zanda
    I do Intermittent fasting and I don't eat breakfast.

    Do I add the breakfast food for lunch/dinner or do I just skip it?

  5. Hendrolishia
    Hi there i would like to know if I am not a breakfast person , can i have the breakfast scramble eggs and bacon for lunch instead? or is breakfast very important?
  6. Theresa
    My morning fasting is over 100 but trying to eat better I keep loosing weight what am I doing wrong
  7. Kathy
    What do you call a serving size? A cup,cup and half
  8. Janet
    Hi i have just started this on sunday.....this may be a stupid question but do i double the recipe if i am doing a dinner and a lunch the next day. i cooked the cabbage meal in sunday and just split the food for lunch and i did the same with the chicken last night, should i double the recipe for the tuna salad or do i just half it like the other 2 nights....or should i be doubling every dinner???
  9. Katie
    Hey everyone,
    I am about to start on my keto journey. I am really excited.
    One thing I am worried about though is that I have a severe intolerance to eggs. I note nearly all the breakfast recipes have egg in them. Does anyone has an alternatives/ideas for what I could use instead?
    Thanks Katie
    Reply: #423
  10. donna
    I have been on keto.....its great but my problem is I have stopped loosing weight after 12lb weight loss.... I am doing the same thing every day but no wt loss.....any idea whats going on.... and no I have not added anything extra to what I eat..... as a matter of fact I eat less than 20 grms of carbohydrate...I may not eat a lot of fat on some days.....any suggestions?
  11. MIRALBA
    Hi,
    My 2 weeks are almost over, but I haven't dropped 1 pound.
    Im following the challenge as noted but yet I only feel better but my weight and measurements are the same.
    Is there any additional factor that might restrain me from losing weight?

    Please advice.

    Reply: #412
  12. Peter Biörck Team Diet Doctor
    Hi Miralba!

    Great that you feel better! :)

    All our best weight-loss tips can be found here:
    https://www.dietdoctor.com/how-to-lose-weight

    Hi,
    My 2 weeks are almost over, but I haven't dropped 1 pound.
    Im following the challenge as noted but yet I only feel better but my weight and measurements are the same.
    Is there any additional factor that might restrain me from losing weight?
    Please advice.

  13. Sara
    On the intro page of the 2 week keto challenge, it days " a person needs two servings". So if I'm cooking for myself only shoudl I use the 2 or 4 servings if I want to have extra for the next day?
  14. Mara
    Hi! If the two week challenge goes good and I want to continue can I just keep repeating the two weeks until I get my desired weights?
    Is there any place where I can find a more long term diet?
    Cheers
    Reply: #415
  15. Kristin Parker Team Diet Doctor
    Mara, you can choose any of our wonderful keto/low carb recipes! We have many pre-made meal plans you can choose from or you can build your own.
    https://www.dietdoctor.com/low-carb/keto/recipes

    --Kristin

  16. Lenys
    Can I eat raspberries with heavy cream?
    Reply: #417
  17. Kristin Parker Team Diet Doctor

    Can I eat raspberries with heavy cream?

    That would be an acceptable treat, just make sure and watch the carb count as the berries and cream can add up quickly.

    --Kristin

  18. Lisa
    I will not eat avacados or mayonnaise. What should I substitute for them? I do love green olives!
    Reply: #419
  19. Kristin Parker Team Diet Doctor

    I will not eat avacados or mayonnaise. What should I substitute for them? I do love green olives!

    No substitutions necessary. If you don't like those ingredients, just find recipes that don't include them!

    Reply: #428
  20. Len
    My wife is not overweight, and not at all interested in participating in this. Any of you in the same boat? Do I have to just do all my own cooking and do we just make two menus all the time?
  21. elithea
    sorry too be so obtuse, a single person cooking 1+1 servings, for dinner and lunch, i get. but is the shopping list for 1+1 or should i double it? (it just says “1 person”...)
    Reply: #422
  22. Kristin Parker Team Diet Doctor
    The shopping list should accommodate the 1+1.
  23. Robyn
    I also have an intolerance to eggs but I am unable to find the answer to your question.

    Hey everyone,
    I am about to start on my keto journey. I am really excited.
    One thing I am worried about though is that I have a severe intolerance to eggs. I note nearly all the breakfast recipes have egg in them. Does anyone has an alternatives/ideas for what I could use instead?
    Thanks Katie

    Reply: #424
  24. Sylvie
    I am having a hard time eating eggs every morning would there be something else I could eat instead?
  25. Marsha
    Are the ounces in the ingredients in weight or volume?
    Reply: #427
  26. Kristin Parker Team Diet Doctor

    Are the ounces in the ingredients in weight or volume?

    The ounces are by weight unless they call for fluid ounces.

  27. Melissa
    I also don’t like mayo unless mixed in something. I would never eat it on the side. Will this mess up the fat ratio?
    Reply: #429
  28. Kristin Parker Team Diet Doctor
    Yes, if you omit mayo, it will affect the fat ratio. If you see a recipe you don't care for, feel free to substitute with one of our many other options!
  29. Bal
    I’m very interested in the two week challenge but I don’t eat meat. Do you suggest alternatives for non meat eaters.
    Reply: #431
  30. Kristin Parker Team Diet Doctor

    I’m very interested in the two week challenge but I don’t eat meat. Do you suggest alternatives for non meat eaters.

    Not in the two week challenge, but we do have a whole section of vegetarian recipes and for members, we have vegetarian meal plans (30 day free trial).
    https://www.dietdoctor.com/new-member

  31. Rebeck
    Having reviewed the meal plans for the next two weeks, I'm pretty nervous. A lot of them call for tomatoes and mayo, two things I absolutely cannot stand. (I also dislike roast beef, which I see is week 2). I'm concerned that, as a long-term lifestyle, this wouldn't work for me because these items really turn me off.
    Reply: #433
  32. Rebeck
    I see the reply above about switching out for another recipe. I can try that. I'm just concerned that my options overall are going to be limited.
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