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 challenge, please press “unsubscribe” at the bottom of any challenge email. Then, during the week before the Sunday you want to get started, go to the Diet Doctor’s 2-week keto 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 dinner, the second as leftovers for lunch next day.

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 servings for dinner and two as leftovers for lunch next day. 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 next day).

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, 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. 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 you might need to add more food. What should you add? Add fat. Add butter, mayo, olive oil etc.

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

Most people get way less hungry, meaning there is zero need to snack between meals. In fact, if you’re really hungry between meals you’re probably not doing something 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 an 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. Here’s why.

I started eating low carb / keto and I feel dizzy / have a headache / am tired

Dizziness / headaches and similar symptoms are common in the first week as your body adapts 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 adding some extra salt to 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

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: An LCHF diet is fine for your thyroid.

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?

Here are some excellent 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.

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

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.

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557 comments

  1. 2 comments removed
  2. robynbeltrametti
    it would be great if there were more low carb slow cooker recipes! maybe it will be possible? thank you!
  3. Jo Anderson
    Hi there, was wondering what I could please swap the salmon out with please. I love salmon but can not afford it unfortunately.
    Reply: #556
  4. Tracy Thomson
    I get up for work at 4.30am can I have boiled eggs for breakfast for convenience?
    Reply: #557
  5. Kerry Merritt Team Diet Doctor

    Hi there, was wondering what I could please swap the salmon out with please. I love salmon but can not afford it unfortunately.

    I'm not sure which recipe you're referring to, but you should be able to swap the salmon for another fish of your choice.

  6. Kerry Merritt Team Diet Doctor

    I get up for work at 4.30am can I have boiled eggs for breakfast for convenience?

    Sure! Boiled eggs are a good option, but you may need to add a bit more fat for satiety.

  7. Judy
    Hello! I started the 2 week challenge on Monday. Today, Tuesday, has avocado. I do not like avocado. What is an equivalent choice I can make in its place?
    Reply: #559
  8. Kristin Parker Team Diet Doctor

    Hello! I started the 2 week challenge on Monday. Today, Tuesday, has avocado. I do not like avocado. What is an equivalent choice I can make in its place?

    If the avocado is served alone, on the side, you may try macadamia nuts. 50g macadamia nuts have roughly the same amount of carbs and protein as 100g avocado.

  9. Marilyn Tino
    loving your recieps. you show both protien & veggies with a total carb amount. I would like to know
    how to break it down if I want to make a different veggie?
    Reply: #561
  10. Kristin Parker Team Diet Doctor

    loving your recieps. you show both protien & veggies with a total carb amount. I would like to know
    how to break it down if I want to make a different veggie?

    You can look through our visual guides! There is one for vegetables to show you the net carb count per 100g of each vegetable. That will give you an idea of which ones will replace others and give approximately the same carb count. In general, vegetables aren't contributing much, or any protein so that's not as much of a factor.
    https://www.dietdoctor.com/low-carb/keto/visual-guides

  11. 1 comment removed
  12. Hicham
    How many grams of fat can we expect to eat per day?
    Reply: #565
  13. 1 comment removed
  14. Kristin Parker Team Diet Doctor

    How many grams of fat can we expect to eat per day?

    You can view the daily totals and weekly averages by hovering over the pie charts on the meal plan pages. Week 1 has a daily average of 181g fat and week 2 has a daily average of 176g fat. If you find that is too much for you, you can easily scale back on the fatty sauces and dressings that frequently accompany the dishes.

  15. Aryl
    I would like to go back on the Get Started keto challenge 2019 is it still available?
    Reply: #567
  16. Crystal Pullen Team Diet Doctor

    I would like to go back on the Get Started keto challenge 2019 is it still available?

    The Diet Doctor Get Started with Keto challenge is still available, but it has been updated for 2020. https://www.dietdoctor.com/low-carb/get-started

  17. sandra48
    Hello Are Olives Ok on the Keto plan?
    Reply: #569
  18. Kerry Merritt Team Diet Doctor

    Hello Are Olives Ok on the Keto plan?

    Olives are a great choice for keto!
    Just be sure to watch amounts and consider carb count.
    Our keto foods list may be helpful for you!
    https://www.dietdoctor.com/low-carb/keto/foods

  19. Lee Morris
    how do I unscribe
    Reply: #571
  20. Kristin Parker Team Diet Doctor

    how do I unscribe

    There is a link to unsubscribe at the bottom of each email.

  21. 2 comments removed
  22. robert
    when you say low carb days how many grams do you mean and on a high carb day saying before or after exercise how many grams of carbs.would you say.
    Reply: #575
  23. Kerry Merritt Team Diet Doctor

    when you say low carb days how many grams do you mean and on a high carb day saying before or after exercise how many grams of carbs.would you say.

    This article may be helpful for you! https://www.dietdoctor.com/low-carb/how-low-carb-is-low-carb

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