GSKC 2020

Week one

Now that your fridge and pantry are well-stocked with lots of delicious keto ingredients, let’s get cooking! We have all the info you need. Check out your weekly overview with recipes and shopping list here


 

Monday – day 1

  • Eat: Enjoy the tasty menu below. Eat until satisfied. A low-carb high-fat diet reduces hunger. You usually won’t need to snack if you’re doing it right.1 If you’re hungry between meals, add more fat – like butter, olive oil or mayo – to your next meal.23 And consider increasing the portion size.
  • Stay hydrated: When changing to a ketogenic diet from a diet with a lot of carbs your body will get rid of a lot of water — especially in the first days.4 So make sure to drink a lot of water. If you’re getting a headache, you probably need to drink more but it’s also important to follow the advice below.

  • Make sure you get enough salt: We recommend drinking a cup of bouillon, broth, or adding more salt to your food every day during the first week. You can even shake a little salt into a glass of water and sip it. 5 This will help you minimize the risk of early side effects, like headache, lethargy, or irritability. Learn more.

    When starting a low-carb diet, these side effects are common on days 2-4, but with the bouillon (broth) they are usually minor. Learn more.

Breakfast

Simple keto breakfast with fried eggs: it’s super quick, satisfying, and will keep your hunger at bay for hours. If you want something more daring, feel free to switch to another breakfast option.

You can also have coffee or tea. Small amounts of full-fat milk or cream are okay.



Lunch

Leftovers from yesterday’s dinner — our delicious Italian keto chicken parmesan with cabbage pasta.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Elegant salmon combines with vibrant, butter-fried broccoli. Lemon mayo adds zest. Keto fried salmon with broccoli and lemon mayo – it’s a meal that shows keto’s simple, tasty elegance at its finest.

Cook enough so you have leftovers for lunch tomorrow (that means plan on 2 servings per person).

Bonus inspiration


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Tuesday – day 2

  • Eat: Enjoy today’s simple but delicious menu below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water.
  • Fat is your friend: If you’re hungry between meals you need to eat more fat with your meals. Don’t fear fat. Learn more.

Breakfast

Keto breakfast with fried eggs, tomato and cheese. If you want a different breakfast, you can always switch to another breakfast option, like classic bacon and eggs.

Coffee or tea is fine.


Lunch

It’s time to heat up the leftovers from yesterday’s delicious dinner.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Keto Tex-Mex burger plate. Who says you need a bun with a burger? It’s just extra carbs you don’t need. Soon you will love eating them this way, too. It goes to show that a dinner doesn’t have to be complicated, or have carbs, to taste great and be satisfying. That’s the simple joy of keto.

Prepare enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Bonus inspiration

What if everything you knew about nutrition was wrong? That’s the question behind the low-carb movie Cereal Killers. You can watch the trailer below.

The full movie, and tons of other low-carb resources, are available for members. Check out our free trial
 
Cereal Killers – full movie
 
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Wednesday – day 3

  • Eat: There’s plenty of flavor in today’s colorful menu below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water.
  • Side effects: Today you may experience some temporary side effects of getting started on low carb, i.e. sugar withdrawal. You might feel a bit tired, etc.

    Today and tomorrow may be the toughest days. Once you make it through, it will only get easier. Today you can even have a second cup of bouillon if you feel the need.

Breakfast

Simple keto breakfast with fried eggs – it’s a super quick and satisfying breakfast that will keep your hunger at bay for hours. If you feel adventurous, feel free to switch to another breakfast option.

Coffee or tea is fine.


Lunch

Lucky you, it’s finally time to enjoy the leftovers from yesterday’s dinner.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Lisa’s chicken skillet with mushrooms and parmesan. Here’s a quick keto meal that’s ideal for busy evenings because it can be prepared and cooked in one skillet in less than 30 minutes.

Cook enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Bonus: our community

For extra support and motivation, and to share your progress in the challenge, consider joining our moderated and members-only Facebook community.

Replenish motivation

Keep in mind that the first week of keto eating is the hardest. Once you’re done with the first week, you will most likely feel good… maybe even great! You may feel energized and you will most likely wave goodbye to those first pounds, too. Now it’s crucial to keep going!

For additional motivation and inspiration, check out a success story of your choice today.

Thursday – day 4

  • Eat: Here’s another day packed with tasty meals below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water.

Breakfast

Veggie keto scramble is delicious, fast, easy, and oh-so keto.

Coffee or tea is fine.


Lunch

The leftovers from yesterday’s dinner, the delicious chicken skillet, are waiting for you. And they might even taste better than yesterday.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Is it an omelet? Is it a pizza? Is it a quiche? Who cares?! When it tastes this good and it’s keto, too, call it whatever you like. This keto pizza omelet is tonight’s dinner.

Cook enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Minimizing side effects

Yesterday and today may be the toughest days. However, it usually starts getting easier.

Are you experiencing other side effects than feeling tired and generally not great? Here are some specific side effects that people occasionally experience during the first two weeks, and how to cure them:

 

Friday – day 5

  • Eat: With the weekend around the corner, the menu is only getting better!
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water.
  • Feeling better? Most people are past the worst side effects by now. Some even feel more energetic than ever. If not, make sure you’re getting enough water and salt. Noticing any other side effects? Learn more.

Breakfast

Simple keto breakfast with fried eggs – is a super quick and satisfying breakfast that will keep your hunger at bay for hours. If you feel adventurous, feel free to switch to another breakfast option.

Coffee or tea is fine.


Lunch

Lunch will be super quick today with the leftovers from yesterday’s dinner. A simple and very tasty keto meal.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Enjoy our delicious Italian keto meatballs with mozzarella cheese tonight. It’s like spaghetti night, without the carbs.

Cook enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Bonus insight

For many people, sugar cravings rapidly disappear on a strict low-carb diet. Are you still experiencing a lot of them? Then you may be someone who has an addiction or dependence on sugar or on foods that rapidly convert to sugar. 6

Check out the video below, and watch the full video course here

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Saturday – day 6

  • Eat: It’s finally the weekend and there’s so much to enjoy in today’s menu, below.
  • Stay hydrated: Don’t forget to drink enough water.
  • Make sure you get enough salt: Have a cup of bouillon or add extra salt to your food or water.
  • Feeling energetic? Today you should feel mostly great again – perhaps even full of energy. If not, read up about early side effects and how to manage them.

Breakfast

Today the breakfast changes to the classic and delicious bacon and eggs. Feel free to switch to another breakfast option if you’re in the mood for something else.

Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner, it’s time for another round of the yummy keto meatballs!

Lunch out is still not recommended, but if necessary, follow these guidelines.


Dinner

Keto chops with green beans and avocado. We know you’re going to love this quick-and-easy keto dinner!

Prepare enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Bonus inspiration

 
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Do you want to learn to cook amazing keto food? Check out our two full seasons of Cooking Keto with Kristie . In season 2, each episode has a low-carb expert participating in the cooking.

In the episode above, Kristie invites Dr. Èvelyne Bourdua-Roy to join her in the kitchen making some delicious “Swedish” meatballs.

Èvelyne is ready to dig her hands in. While the two prepare this maybe-not-so-Swedish dish, they also discuss a wide range of keto and low-carb topics. For example, how do you get your family interested in eating low carb, why is dried parsley more convenient than fresh, and what ‘weird’ keto treats does Kristie keep in her freezer? You will also learn more about Èvelyne’s daily work and patients, and hear a few carb myths debunked.

Watch the two entire seasons – 20 full episodes – with a free one-month membership trial.

Sunday – day 7

  • Weigh in, if you like: The weigh-in is optional, but perhaps you want to see what has happened this week? Check your weight and waist circumference.

    Most people lose a few pounds (1-2 kilos) and sometimes even more in the first week of a strict low-carb diet. Of course this has a lot to do with how much weight you have to lose, among other things. If you only have a few extra pounds, you’ll probably lose weight at a slower pace.

    Check out our short Top 5 tips for weight loss video — especially tip #2.
  • Eat: Enjoy the tasty Sunday menu below.

Shop

Time to go shopping for some great food again!

The shopping list for week two contains everything you need for the second and last week of the challenge.

Note: 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.

Shopping list week 2

Breakfast

Scrambled eggs with spinach and smoked salmon. What a perfect way to start this day!

Coffee or tea is fine.


Lunch

That’s right, it’s time for chops again! Leftovers from yesterday’s dinner.

Lunch out is not recommended, but if necessary, follow these guidelines.


Dinner

Keto no-noodle chicken soup. Easy to make and amazingly tasty, this light but satisfying soup is the best way to end the first week of the challenge.

Cook enough so there are leftovers for lunch tomorrow (plan on 2 servings per person).

Bonus insight

What’s the point of low carb – shouldn’t we all just eat everything in moderation?

That’s what people often say. But unfortunately this philosophy usually results in failure, especially long term.7 What’s wrong with moderation? In the video below, six of the top low-carb doctors in the world give their quick and spontaneous answers to that common question.

For more on why most people still believe in “moderation” and calorie counting, check out this interview: “We’ve been pretty much lied to for 30-40 years”

Everything in moderation?
Continue to Monday week 2

Return to Week 1 overview

  1. Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]

    Nutrition, Metabolism & Cardiovascular Diseases 2015: The effects of a low-carbohydrate diet on appetite: a randomized controlled trial [moderate evidence]

  2. Studies now show that there’s no reason to fear natural fats:

    Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]

    More studies

  3. Eating enough fat is not the only thing that contributes to increased satiety on a keto diet. You may also want to make sure that your diet contains enough protein.

    Eating enough protein might sometimes be even more satisfying:

    Advances in Nutrition 2015: Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health [overview article]

  4. A high-carb diet generally leads to higher insulin levels. Insulin causes increased retention of salt and fluid, as described in this article:

    International Journal of Hypertension 2011: Insulin resistance, obesity, hypertension, and renal sodium transport

  5. This is mainly based on the consistent experience of experienced clinicians [weak evidence]. There is also some support from this study that found only minor increases in side effects, while advising participants to drink bouillon:

    Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [moderate evidence]

    Could the added salt be dangerous? Likely not, as it’s mostly about replacing salt that is being lost. Furthermore, advising people to restrict salt intake lacks good scientific evidence:

    Salt restriction lacks credible evidence

  6. Neuroscience and Biobehavioral Reviews 2008: Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake [overview article]

    Clinical Chemistry 2018: Food addiction, high-glycemic-index carbohydrates, and obesity [overview article]

  7. Here’s a study that concluded that “the preponderance of evidence does not support the notion of dietary diversity as an effective strategy to promote healthy eating patterns and healthy body weight”:

    Circulation 2018: Dietary diversity: implications for obesity prevention in adult populations: a science advisory from the American Heart Association [overview article]