GSKC 2019

Week two

The first week is done ― great work! Here comes the second week of excellent food and good advice. Let’s continue! Here is the overview of this week with recipes and shopping list here


 

Monday – day 8

  • Eat: Kickstart the week with the tasty menu below. Eat until satisfied.
  • If you still experience any side effects: A cup of bouillon is your best friend.

Breakfast

Back to scrambled eggs! Start your day off right with our especially buttery and satisfying version of this breakfast classic. You can of course switch to another breakfast option like fried eggs.

Coffee or tea is fine.


Lunch

Scrumptious leftovers from yesterday’s dinner, which also happens to be one of our most popular recipes. Dig in to the Asian cabbage stir-fry once again!

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


Dinner

A true keto classic: Caesar salad. We don’t skimp on the dressing or the parmesan cheese, you shouldn’t either.

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

Bonus inspiration

After turning 50, being overweight and on his way to full-blown type 2 diabetes, Kenneth realized he had to change if he wanted to make it to his 60s. He had been dieting for years on and off, he would lose the weight but quickly regain it. He didn’t need another diet, he needed a proper lifestyle change.

Check out this video for an inspiring and very relatable success story!

2,087 views

Tuesday – day 9

  • Eat: Enjoy today’s tasty menu below.
  • If you still experience any side effects: Drink a cup of bouillon.

Breakfast

Scrambled eggs.

Feel free to switch to another breakfast option. Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner.

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


Dinner

Keto zucchini pizza boats with goat cheese. The perfect vegetarian all-in-one dish that’s super simple to make, keto, tasty and healthy – just the way you like it.

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

Bonus insight

Can you reverse diabetes by ignoring the guidelines? That’s what Dr. Sarah Hallberg says, and she should know because she has lots of experience helping her patients do just that. Below is a short segment of an interview with Dr. Hallberg (transcript). The full 12-minute interview is on our member site: Reversing diabetes by ignoring the guidelines

9,836 views

Wednesday – day 10

  • Eat: Enjoy another flavorful day.
  • If you still experience any side effects: Drink a cup of bouillon.

Breakfast

Scrambled eggs.

Feel free to switch to another breakfast option. Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner. These lovely cheesy zucchini boats are still loaded with flavor!

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


Dinner

Keto Chinese pork with Brussels sprouts. This easy keto meal delivers all of the flavor of Chinese food without the food coma. Plus, you’ll have dinner on the table in no time.

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

Bonus insight


 
166,811 views
Do you want to learn how to do keto right, for weight loss or some of the many potential health benefits? Check out our full 8-part keto video course!

You can watch the first part above.

The next seven parts are available with a free membership trial.

Thursday – day 11

  • Eat: Enjoy today’s tasty menu.
  • If you still experience any side effects: Drink a cup of bouillon.

Breakfast

Scrambled eggs.

Feel free to switch to another breakfast option. Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner. Still delicious!

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


Dinner

Enjoy freshness and mild flavors in our Keto Italian cabbage stir-fry. This meal is simple rustic deliciousness. The combination of cabbage, luscious basil, and savory beef is melt-in-your-mouth fabulous.

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

 

Minimizing side effects

Are you experiencing any side effects? Here are some specific side effects that you may experience during the first weeks, and how to cure them:

 

Bonus inspiration

Stephen Bennett was sick and tired of being sick and tired. He couldn’t even keep up with his grandchildren. He started doing research on how to lose weight and become healthy, and stumbled upon the low-carb lifestyle.

In a short time his energy increased, he lost 65 pounds and was able to quit his medications. In this very honest interview he shares what he learned – and what he wishes he’d known earlier. Watch a part of the video below (transcript).

The full 17-minute interview is available for members: “It was so incredibly easy!”

Start your free membership trial to watch the video – as well as over 190 video courses, movies, other interviews or presentations. Plus Q&A with experts, etc.
5,018 views

Friday – day 12

  • Eat: Enjoy today’s tasty ketolicious menu.
  • If you still experience any side effects: Drink a cup of bouillon.

Breakfast

Scrambled eggs.

Feel free to switch to another breakfast option. Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner. Keto at its finest!

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


Dinner

Keto taco meatza. Dreams do come true with this mighty cheesy taco meatza that combines the best of both worlds, taco and pizza.

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

Replenish motivation

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

Bonus inspiration

 
30,835 viewsThis is one of the top low-carb movies ever — watch the trailer above.

To watch the full movie, including special features, sign up for a free membership trial.

Saturday – day 13

  • Eat: This weekend looks tasty, enjoy today’s menu below.
  • If you still experience any side effects: Drink a cup of bouillon.

Breakfast

No scrambled eggs this morning! Let’s make some bacon and eggs, a delish classic! Feel free to switch to another breakfast option. Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner. You can even treat yourself to your own guacamole. Just mash the avocado and mix with pressed garlic, cilantro and lime juice.

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


Dinner

Our hearty and delicious, yet easy to make Keto chili salmon with tomato and asparagus. Let’s spice up this Saturday night with this elegant and festive chili salmon. Paired with bright veggies and a drizzle of browned butter, this keto dish looks as good as it tastes.

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

Bonus insight

Are you already super happy with the results of these two weeks? If so, awesome! If not, you could possibly be making one of the five most common mistakes on keto. In this short video Dr. Andreas Eenfeldt goes through them.

Below, you can see the first half of the video, with three of the mistakes. The full video is available for members (free trial one month):

The 5 common mistakes on low carb >

59,866 views


Sunday – day 14

Wow, you’re almost done with the last week and the full challenge – congratulations!

  • Eat: Enjoy the last day’s tasty menu.
  • Consider continuing: You can enjoy our low-carb and keto meal plans for as long as you want (membership is needed).
  • Weigh in: Not obligatory, only if you are curious.
weigh-in

Weigh in and what to expect

The weigh-in is optional, but perhaps you want to see what has happened in these weeks? Check your weight and waist circumference again.

Most people lose 2-8 pounds (1-3 kilos) in the first two weeks of a strict low-carb diet. However, our bodies work different depending on a lot of factors such as age, gender, physical activity, genes etc. So don’t blame yourself if you haven’t lost weight, most likely you will if you keep on eating a keto or low-carb diet for a longer period, giving your body more time to adjust to its new fuel.

Besides losing weight we hope that you have experienced other health benefits. Is your stomach calmer? More energy? No headaches? Take some time to reflect over the last weeks to see if you feel any other improvements.

Breakfast

Let’s fry up some bacon and eggs.

Feel free to switch to another breakfast option like only the fried eggs. Coffee or tea is fine.


Lunch

Leftovers from yesterday’s dinner, bring these vibrant colors and irresistible flavors to your lunch table.

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


Dinner

Enjoy a lovely Sunday dinner with pork chops, green beans and a creamy blue cheese sauce. Salty and savory, this blue cheese sauce dresses up the average pork chop in this amazingly simple and delectable meal.

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

Share your success!

Did you enjoy this challenge? Were you successful? Do you want to let your friends know about this free resource? Consider sharing your success on Facebook by clicking this button and adding a line about how you did:

If you have an Instagram account and want to inspire others in their health journey, feel free to document your everyday life during the challenge.

Tag @diet_doctor in your photos and/or use the official hashtag: #gskc2019. We will keep an eye on the tagged posts and share some of the best ones for inspiration.


Consider continuing

Congratulations on finishing the two-week keto challenge! Did you enjoy it? Do you want to keep going with this sustainable healthy lifestyle?1

If so, we have just the thing for you. Sign up for simple but delicious keto and low-carb meal plans by becoming a member and you can keep on going for as long as you like.

Our meal plans

Bonus insight

Are you not happy with your weight yet? Staying on a low-carb diet is very helpful and often effective, but there are more things you could do to speed up the process.

In this video course you get the top five tips for weight loss. You can watch the first two tips below:
143,894 viewsThe full course is available for members (free trial):

The top 5 tips to lose weight


Brief survey

Do you want to improve this challenge? Please consider taking our quick survey by clicking the button below.

Go to survey

Q&A

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

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.

  1. How sustainable is the keto diet? It’s not yet known in detail. But there are a number of studies of ketogenic diets that are at least 2 years in duration. This study looks at children who have been treated with a ketogenic diet for a period of six years or more:

    Developmental Medicine and Child Neurology 2006: Long-term use of the ketogenic diet in the treatment of epilepsy [overview article]

    The experience of clinical practitioners and people who have followed the keto diet for a long time shows that this lifestyle certainly can be sustainable. [weak evidence]