GSKC 2020

Week two

Well, the first week is done ― great work! That wasn’t so hard, was it? And now here comes the second week. It features more excellent keto food and advice to see you through. Let’s continue! You’ll find this week’s overview with recipes and shopping lists here


 

Monday – day 8

  • Eat: Kickstart the week with the tasty menu below. Eat until satisfied.
  • If you’re still experiencing any side effects: A cup of bouillon is your best friend.
  • Really! Try it.

Breakfast

Start your day with our veggie keto scramble. You can of course switch to another breakfast option like fried eggs.

Coffee or tea is fine.


Lunch

Here’s to some scrumptious leftovers from yesterday’s dinner. Savor the keto no-noodle chicken soup once again!

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


Dinner

Hearty and spicy like the best Tex-Mex meal, this classic casserole has all the taste but none of the carbs. And it’s so easy! It is no wonder that the keto Tex-Mex casserole is one of our most popular recipes. It’s sure to become your favorite, too. You can even bring it to potlucks and slyly convert your high-carb friends.

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, but he would lose weight only to 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!

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Tuesday – day 9

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

Breakfast

Simple keto breakfast with fried 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

Jill’s cheese-crusted keto omelet. Once you’ve tried this amazing cheesy omelet, there’s no turning back. Promise.

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

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Wednesday – day 10

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

Lunch

Leftovers from yesterday’s dinner. Perfect as a hearty keto dinner and lunch.

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


Dinner

It’s a quick, tasty, nutritious keto meal: keto roast chicken with broccoli and garlic butter.

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

Bonus insight


 
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Now that you’ve been getting a taste of the keto way of life, do you want to learn how to do keto right for the long-term, 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

Simple keto breakfast with fried 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

Creamy keto fish casserole – a delicious keto dinner doesn’t get any easier than this all-in-one skillet wonder.

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

 

Bonus: our community

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

Minimizing side effects

Are you still 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 after trying the diet 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.
5,207 views Add as favorite

Friday – day 12

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

Breakfast

Here’s a clever and elegant version of a keto breakfast classic – scrambled eggs with cream cheese, fresh herbs and butter!

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

Bacon-wrapped keto burgers. Because why not? Bacon and burgers go together like fingers and smart phones.

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

 
35,623 views Add as favorite This 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.

What’s next?

Are you enjoying the Get Started Challenge? A few days are still left, but do you want to keep going even after that, with daily support via email? If so, we’d like to invite you to join one of our two longer-term programs, both just for members.

5 Weeks of Keto with Kristie

First, there is 5 Weeks of Keto with Kristie — we’ll spend a focused five weeks thinking, learning, and eating keto together! Kristie is our head of community and has her own amazing and inspiring 100-pound weight-loss story on keto. Her warm Southern charm and hands-on support is like a daily friend checking in on you as you continue your keto journey.

The five-week program starts on Monday, right after this challenge ends.

Learn more and sign up

Weight Loss for Good

Introducing our brand-new 10-week program, Weight Loss for Good. This clear, concise, no-nonsense course starts with three weeks of Crash Courses — twenty topics in all. The Crash Course presents information as a simple one-pager for each daily topic, and highlights the top three or four actionable tips.

Then, in the remaining seven weeks, we dig a littler deeper into each of the twenty topics. All ten weeks have custom meal plans and shopping lists. You’ll emerge with an in-depth and comprehensive understanding of how to achieve and maintain a healthy weight — for good!

Learn more and sign up

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

Keto Caprese omelet with soft mozzarella, ripe tomatoes, and fresh basil. It’s breakfast, Italian style. Feel free to switch to another breakfast option.

Coffee or tea is fine.


Lunch

Leftovers from yesterday’s amazing dinner.

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


Dinner

Flank steak with pepper sauce and cauliflower-broccoli gratin – a nutritious and satisfying simple meal that you will return to many times.

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

Bonus insight

Are you already 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 >

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Sunday – day 14

Wow, you’ve almost done the full challenge – congratulations! Now hasn’t this all been rather simple?

  • 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 two 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, everyone’s body works differently depending on a number of factors such as age, gender, physical activity, genes etc. So don’t blame yourself or the diet if you haven’t lost weight yet. 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 and heal from various longer-term health issues.

Besides losing weight we hope that you have experienced other health benefits. Is your stomach calmer? Do you have more energy? Fewer headaches? Take some time to reflect over the last two weeks to see if you feel or see 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 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 keto chicken nuggets with green bean fries and BBQ-mayo. Crispy outside, tender inside, these nuggets have all the flavor but none of the carbs.

And yes, they are finger-licking good! 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: #gskc2020. We will keep an eye on the tagged posts and share some of the best ones for inspiration.


Consider continuing

Congratulations on finishing the 2-week keto challenge! Did you enjoy it? Do you want to keep going for longer-term success?

If so, we have just the thing for you. Sign up for simple but delicious keto and low-carb meal plans and shopping lists every week


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.

5 Weeks of Keto with Kristie

Sign up for 5 Weeks of Keto with Kristie. The course features daily, chatty emails with our warm and engaging head of community, Kristie Sullivan. This course is ideal for those who want support from someone who feels like a trusted friend. Kristie is there to hold your hand and talk to you about common emotional, social and practical issues. Kristie knows what it is like from personal experience and she can help you through any struggles to achieve success.

Weight Loss for Good

Or try our new, intensive 10-week program, Weight Loss for Good. It’s ideal for those who want their information straight up and concise. The first three weeks feature twenty Crash Course pieces on weight-loss topics. Each day, you’ll not only get an email and a daily meal plan, but you’ll learn the top three or four evidence-based tips on each daily topic. Clear and straight. No beating around the bush.

Then, in the remaining seven weeks, we’ll go even deeper so that you gain full understanding of the most up-to-date science in a simple, digestible form. By the end, you’ll be well on the road to a full understanding of complex issues like insulin resistance, hunger signals and more. And you’ll be well on your way to weight loss for good.

In this video course you get the top five tips for weight loss. You can watch the first two tips below:
154,895 views Add as favorite The full course is available for members (free trial):

The top 5 tips to lose weight


Brief survey

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Q&A

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

If you have more questions, feel free to email us at challenge@dietdoctor.com and we’ll do our best to respond as soon as we can.