Week 2

Week 2 — Keto low-carb challenge

The first week is done, great work! Here comes the second week of excellent food and good advice. Let’s continue!

Week 2 overview, recipes and shopping list

Choose a day

 

Monday – day 8

Important today:

  • Eat breakfast, lunch and dinner.
  • If you still experience any side effects: drink a cup of bouillon (from stock cube).
Breakfast

Scrambled eggs.

Feel free to switch to another breakfast option like fried eggs.

Coffee or tea is fine.

Lunch

Leftovers from yesterday’s dinner.

Lunch out is not recommended (guide).

Dinner

A fantastic goat cheese and mushroom frittata.

Cook enough – leftovers for lunch tomorrow.

Bonus inspiration

Is it possible to lose 240 pounds without hunger or weight-loss surgery? Here’s the amazing and inspiring story of Lynne Ivey, who did just that. Watch the first 11 minutes of our interview below.

There’s a second 20-minute part of the interview available for members (free trial one month) where Lynne Ivey goes into more detail about her weight-loss journey and her best tips for other people, like the small things that helped her succeed.

Full 31-minute interview (membership required)

11,758 views
 

Tuesday – day 9

Important today:

  • Eat breakfast, lunch and dinner.
  • If you still experience side effects: Drink a cup of bouillon (stock cube).
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 (guide).

Dinner

Chicken BLT salad served with a quick aioli.

Cook enough – leftovers for lunch tomorrow.

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

9,270 views

Wednesday – day 10

Important today:

  • Eat breakfast, lunch and dinner.
  • If you still experience side effects: Drink a cup of bouillon (stock cubes).
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 (guide).

Dinner

Deli roast beef with coleslaw.

Cook enough – leftovers for lunch tomorrow.

 

Minimizing side effects

Remember the bouillon (stock cube).

Bonus insight

Can a low-carb diet potentially be dangerous? Six of the top low-carb doctors in the world answer that question in this short video.1 Except for a few special situations2 the answer is basically: no.

For even more on the topic check out our page about the top 14 low-carb fears.

Are there potential dangers with a low-carb diet?
6,938 views

Thursday – day 11

Important today:

  • Eat breakfast, lunch and dinner.
  • If you are still experiencing side effects: Drink a cup of bouillon (stock cube).
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 (guide).

Dinner

Enjoy freshness and mild flavors in our fried salmon with broccoli and lemon mayo.

Cook enough – leftovers for lunch tomorrow.

 

Minimizing side effects

Are you experiencing any side effects? Here are other specific side effects that some people 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. So he started doing research on how to lose weight and become healthy, and soon 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 wish he had known earlier. Watch a section from it above (transcript).

The full 17-minute interview is available (with captions and transcript) for members: “It was so incredibly easy!”

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

4,514 views

Friday – day 12

Important today:

  • Eat breakfast, lunch and dinner.
  • If you’re still experiencing side effects: Drink a cup of bouillon (stock cube).
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 (guide).

Dinner

Keto Tex-Mex burger plate.

Cook enough – leftovers for lunch tomorrow.

 

Replenish motivation

For additional motivation to keep going check out a success story of your choice today. This is what can happen to you if you keep going:

Bonus inspiration

The Big Fat Fix is an excellent documentary starring Dr. Aseem Malhotra and Donal O’Neill.

The movie is about the failed low-fat ideas of the past and how to really get healthy, but it also goes beyond the benefits of low-carb and high-fat diets, into other lifestyle factors that are important for a long, happy, healthy life. Highly recommended.

Watch the trailer below. The full movie is available (with captions and transcript) with a free trial or membership:

The Big Fat Fix

Start your free trial!

18,059 views

Saturday – day 13

Important today:

  • Eat breakfast, lunch and dinner.
  • If you still experience side effects: Drink a cup of bouillon (stock cube).
Breakfast

It’s the weekend and thus our suggested breakfast changes to amazing bacon and 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 (guide).

Dinner

A filling and creamy chicken stew with lovely flavors from curry and coconut.

Cook enough – leftovers for lunch tomorrow.

 

Reminder

Tomorrow morning it’s time for the third and final weigh-in.

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 LCHF. 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 with all five mistakes is available for members (free trial one month):

The 5 common mistakes on LCHF

49,458 views

Next week

Are you enjoying this challenge? Do you wonder what to do once it’s over?

Our goal is to make low carb simple, so if you want to keep going, we’ve got you covered. Check out your options here

Sunday – day 14

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

Important today:

  • Weigh in
  • Eat breakfast, lunch and dinner
  • Consider continuing, with new low-carb meal plans and shopping lists, for as long as you want

 

Weigh in & what to expect

Measure

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.

If not, check out the short top 5 tips for weight loss video – especially tip #2 about regular weigh-ins.

Keep this up for a year and you could lose 50 – 100 excess pounds or more. Note that as long as you eat to satiety at meals, you’ll only get down to a normal weight and then stabilize – you won’t become underweight.

Breakfast

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.

Lunch out is not recommended (guide).

Dinner

Enjoy a classic Sunday dinner with pork chops, green beans and garlic butter.

Delicious. Cook enough – leftovers for lunch tomorrow.

 

Share your success!

Did you enjoy the low-carb keto challenge? Were you successful? Do you want to let your friends know about this free resource?

Consider sharing your success by clicking this button and adding a line about how you did:

Consider continuing

Congratulations on finishing the two-week keto low-carb challenge! Did you enjoy it? Do you want to keep going for low-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 yet happy with your weight? 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. Watch the first two tips above, the full course is available for members (free trial):

The top 5 tips to lose weight

128,328 views

 

Brief survey

Do you want to improve this challenge for people taking it after you? Please consider taking our 30-second survey

 

Q&A

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

Optional question

Do you want to help us improve this guide for people starting after you? Answer this quick question in the comments below:

What was the hardest part of this challenge for you?

 

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Comments

  1. Dr. Jason Fung, Dr. Peter Brukner, Dr. Sarah Hallberg and Dr. Rangan Chatterjee, Dr. Eric Westman, Dr. Cate Shanahan.

  2. The main situations to be aware of are these:

1 2 3

136 Comments

  1. Kate
    I followed the program faithful for the first week. I did find the dishes to be too full of fat, like swimming in fat. The second week I basically did my own thing, using a calculator and keeping my fat high, proteins about half of fat and carbs extremely low. I will keep on this lifestyle as I have been doing it for 2 months now, and in total I have lost 7 lbs.
    one question...there is a lot of heavy cream and cheese in the meals, yet we are told that dairy can slow or stop weight loss. This is confusing. If coffee with cream is consumed at meal time, it should be no different than a heavy dairy filled meal.???
    Reply: #102
  2. Peter Biörck Team Diet Doctor
    Hi Kate!

    I think if you are losing weight and consume heavy cream then you can continue with that.

    If you don't lose weight then cut out cream that you consume almost as sweets, like cream in the coffee.

    If you still don't lose weight then it could be worth a test to exclude it from your your cooking

    I followed the program faithful for the first week. I did find the dishes to be too full of fat, like swimming in fat. The second week I basically did my own thing, using a calculator and keeping my fat high, proteins about half of fat and carbs extremely low. I will keep on this lifestyle as I have been doing it for 2 months now, and in total I have lost 7 lbs.
    one question...there is a lot of heavy cream and cheese in the meals, yet we are told that dairy can slow or stop weight loss. This is confusing. If coffee with cream is consumed at meal time, it should be no different than a heavy dairy filled meal.???

  3. Rhiannon
    Is there a substitution for celery root?
    Reply: #111
  4. Paula
    Do we have to eat the menu in the order that you have it or can we swap it out? Also, what's a good substitution for mushrooms? There's so many recipes out there... if we see something on the menu that we don't like, what options do we have?
    Thanks! We're almost done with week 1 - the food we've had so far is amazing! Weigh in is on Sunday morning!
  5. Paula
    I too have found that most of the "gravy" that the food is in is too much. Are we supposed to eat all that up with a spoon or not? Just wondering since there always seems to be so much of it left over - and why the recipe would call for that much?
  6. Vathani
    Lost exactly 5 pounds and 15.5 inches the first week. Having a difficult time doing away with dairy and yes, I tend to be using heavy cream as a sugar substitute. Will try to limit the amount of dairy I use in week 2. Having gained 17 pounds in the last year (menopause) and having been diagnosed with metabolic syndrome, I am very curious to see how the lab numbers change on this diet. It was very refreshing to have my cardiologist recommend this diet - or rather a 20 g carb diet of Dr. Westman. Wishing everyone the very best
  7. Natalie
    I am very pleased with this diet. Some modifications I've found helpful. Cook more than the recipe calls for. I make enough for my two meals and my family and if I can an extra serving or two. It's come in handy when I came home at night with no time to cook. My family is enjoying the meals also and since I've been portioning the high fat keeps them from asking for more. I sometimes make a small amount of carb for them. My goal is not to put them on low carb but to significantly lower their carb intake. I love sugar and and even more sugar substitutes So I have allowed myself the odd diet soda every few days ut I typically drink about 4 cans of the Perrier style flavoured water. No artificial sweetener it it. If I get a sweet craving I have a few macadamia nuts, walnuts or almonds. Not a handful just a few. I ate out once at a sushi restaurant. I ordered sashimi (raw fish) and asked for a side bowl of mayonnaise. They added a bit of hot sauce to the mayo so I dipped the fish in that - delish! I drank lots of green tea and had a small bowl of miso soup. I've lost 7 pounds and I'm anxious to go back to my doctor and see if my elevated insulin has normalized! Now to start a bit of fasting. I'm going to England in an week so a little worried how I'll keep on track.
  8. Melissa
    Hi Bonnie,
    You should go and get your thyroid checked out, hypothyroidism can make it near impossible for people to lose weight. Go to your doctor rule out or rule in medical factors that could cause no weight loss, ideally you should really have lost something.
    All the best,
    Mel
  9. Rachel
    My question is about how much men should eat vs. how much women should eat. For example, a portion might fill me up just fine, but might not be enough for my husband. If we follow the plan and prepare enough food for two meals each (dinner and lunch the next day), but the portion sizes are too small for him, is it okay for him to eat extra? Obviously the plan says to eat until you're satisfied, but that might entail making more food for a meal than what the plan calls for which is not a big deal, but it's something we would need to consider and plan for. Also, there is the concern eating more would actually be overeating which might inhibit weight loss. So, is there any kind of portion recommendations for males and females respectively?
  10. Marco
    Somehow disappointed with the results. I stuck religiously to the plan for the first week besides the broth however I have increased in weight by 1.3 lbs.
    Will continue this week with the plan but in doubt.
    Am i Missing something?
    Reply: #112
  11. Dan
    I couldn't find celery root either, but after a little investigation I did find turnip root at the stores, which has barely any carbs as well. The fries found in these recipes are actually really good, we eat them as a snack now.
  12. Marissa
    Do you work out? Muscle mass could contribute to the weight gain. I haven't stuck religiously to this diet but managed to lose a pound, and am currently in week 1 of the challenge. I also fast for about 8-16 hours a day. Not because of the diet, that's just how I am used to eating. I wouldn't be discouraged. Depending on when you weigh yourself, what you see on the scale can be quite different, even in the same day.
  13. Hannah
    I definitely lost weight (2kgs in week 1) and I was surprised at how full I felt most of the time. Previously I ate a lot of carbs (not so many refined ones though) but also high fat, so I found the meals super tasty and the extra protein and fat made up for the lack of carbs. I don't have a sweet tooth so this diet basically replaced my carbs with protein and green veg. It was obviously going to work. My only concerns:
    Alcohol - i limited alcohol to fri and sat only during the 2 weeks and that definitely contributed to the weight loss. How much is ok?
    2. I did feel a little overloaded on protein and fat (and that's coming from a high fat lover)! I've read mixed conclusions from evidence based studies on this sort of diet and potential for heart disease, high cholesterol etc.
    3. I love eggs and have my own chooks but eggs every day became too much.
    Overall good easy recipes, leftovers are great for lunch, worked well. Lost 3kgs and I only want/need to lose about 5kg max. I will definitely continue with LCHF but would appreciate more advice on continual high animal fat protein on health.
  14. 1 comment removed
  15. Amortentia
    Is it okay to fast for 15 hours everyday (since it is ramadan) and also do this diet?
    Also, i wanted to know if this diet increases cholesterol levels?
    Lastly, do you recommend high fat dairy products or low fat?
  16. Lydia Guss
    My Sunday starts in 3 days and I wanted to know is it ok to meal prep these meal? And I really don't eat cabbage and spinach like that can I do broccoli and more green beans?
  17. Jean
    Dear Diet Dr. Team

    Thank you for this amazing site filled with all the advise we need.
    My husband and I started the 2nd week of the challenge today.
    He has lost 5kg and I, 2.6kg within the 1st week. The most significant drop for me was the 5cm around my waist.
    We absolutely love your recipes!! My husband preps and makes all our food, and for someone who has never followed recipes in his life, he is doing a swell job.
    We will be continuing on the journey with you.
    Thank you. - Jean & Graham (UAE)

  18. Alice
    We followed the program of two weeks with my husband. He lost 4 kg I lost 2 kg. He is diabetic so his morning sugar went considerably down and he is happy to follow the diet. However, I do have some questions? Is it possible that I eat too much, our portions are the same in size and I'd rather eat less or smaller portions , can I introduce bulletproof coffee and do not eat so much ? How much fat should I consume daily ?
    Reply: #119
  19. Peter Biörck Team Diet Doctor
    Hi Alice!

    Eat fat until satiety, not more (carbs not more than approx 20 grams per day).

    As long as you don't gain weight, I wouldn't say that you eat to much! :)

    We followed the program of two weeks with my husband. He lost 4 kg I lost 2 kg. He is diabetic so his morning sugar went considerably down and he is happy to follow the diet. However, I do have some questions? Is it possible that I eat too much, our portions are the same in size and I'd rather eat less or smaller portions , can I introduce bulletproof coffee and do not eat so much ? How much fat should I consume daily ?

  20. Melissa Mullane
    Hello,
    Im very happy with this diet, I always feel full and the meals are great.
    I did add some keto desserts, like fat bombs, on days that I felt I needed extra energy.
    Im not overweight at all, im 171cm tall athletic build and I started at 65kg. 2 weeks later am now 63kg and more tone.
    My aim with this diet, is to get my body into ketosis, so I can burn fat for energy and get my body more tone and ripped.
    Id tried high protien diets but my body just hurt inside and I suffered.
    This meal plan was perfect to get me on the keto train I love the huge amounts of fat and the meals are simple and great.
    For those counting calories, DONT! Go fat crazy in the beginning, once your body is in ketosis you generally dont feel hungry and will eat less ALOT less and your calories will level out. I now just eat when Im hungry and stop when Im full, I make sure I eat the fatty foods first.
    If anyone is having issues, you need to also do your research.

    The body goes through some serious changes when it starts burning fat instead of sugar for fuel.
    2 weeks may not be long enough to get the results your seeking.
    You need to be in ketosis to start really loosing alot of fat and that can take up to a month for some.
    Its best to get some urine test to make sure your showing ketones in you wee, if it shows low to no ketones then you are not in full ketosis.
    The keto flu is a good sign that your on the rite track( google keto flu)
    Strange fruity breath can be an indication too.

    I do train 4 days a week and found my energy was terrible for the first week with this diet, I know its to do with the transition.
    I needed alot of salts because of drinking so much water and also added a couple of 500mg vitamin C tablets to assist my body in healing as it is going through "the change".

    Many people give up to soon because the find it hard to believe that fat gets rid of fat and the transition period of feeling tired and hazy makes them think its not working.
    Not all people loose alot of weight at the beginning. Ive done some serious reading and watched many personal keto journeys, from overweight unfit homebodies, to the elite trainers, weight lifters and bodybuilders.

    Of all the ways of eating, to better my body and mind, this has been the best so far.

  21. Margaret
    I have been doing this for two weeks now and have lost 5kilos, I have sugar diabetes and I am trying two bring levels down. I try not to have a lot of fat and cream as I am not sure if this is good or bad. This program has me feeling a lot healthier so I will continue with it, hope many more people jump on board as this does bring you back to healthier lifestyle
  22. Karol Crabtree
    About to start on this diet plan but I note that lunch is always leftovers from yesterday !! Why ?? I generally don't do leftovers as there seldom are any. You need to find some lunch recipes. I will have to make my own using the guidelines.
  23. Kelly R Edwards
    Just wondering... I have hypothyroidism, hashimoto's,leaky gut & adrenal fatigue. Will this way of eating help me?
  24. Lois
    I just finished the 2 week challenge and loved it! There are some other recipes on this website that I would like to try. Some of them call for almond flour. Is there a substitute I could use for almond flour? I am allergic to almonds and other tree nuts.
  25. Barbara
    Two weeks and I lost nothing?
  26. Mia
    As for me... I followed the Diet Doctor Keto program, but not completely the recipes... I actually started doing TOTALLY keto since the beginning of August, and so far I have lost 28 pounds (or over 12 kilos), and the only exercise I do is bouncing on a mini trampoline every day for literally a few minutes.

    I find it SO easy to do, and a secret weapon that I used was to put an "X" on the things I wanted to completely remove from my diet. Things like sugary or carby desserts, breads, pasta, etc.

    I just motion over them the "X" meaning... done! It's more of a mental X than anything else, but it has worked very effectively.

    I also do intermittent fasting most days, especially when I'm at work, because I am so busy anyway... I will usually drink water and have 1 cup of tea with cream that lasts me the whole day (and YES, it does get cold, but I don't mind).

    So.... KETO works if you work it properly... meaning plenty of healthy fats, a small amount of protein, piles of low carb veggies, and I didn't have anything with almond or coconut flour for the first 2 months... or sugar substitutes. If I had the urge to have something sweet, I ate a bit of fruit, like mango or watermelon which felt very satisfying to me.

    YAY!!!!!!

  27. Sharon
    Kelly R Edwards, I have hypothyroidism too and this diet has done wonders for my energy levels and brain fog. Try it xx
  28. Kithy
    How long should I stay on the keto diet? I am not overweight, 5 ft 116 pnds. Is keto a lifestyle? Is it safe to be on it long term? I have no medical issues, just want to stay healthy. I'm confused and get find the answer on the internet. Can you please help?
  29. Joan
    I really don’t like eggs! What do I eat for breakfast instead?
  30. Cathy
    I have a question, not sure if this is where I can get an answer but I'll try. You say to only eat when hungry... I've always had a lack of appetite ..so should I be eating breakfast lunch and dinner even if I'm not hungry? Or are you just referring to snacking? Thanks Cathy
  31. Philip
    I have just finished the 2 week keto challenge and I am so pleased that this diet works. Most of the meals were brilliant, I will be making most of them on a regular basis from now on and sticking to the plan. I am 22 years old and my starting weight was 86.6kg. I am overweight and mainly looking to lose some fat around the tummy.

    After my first week my weight had dropped to 85kg (1.6kg). After the second week my weight dropped to 83.6kg (a further 1.4kg) meaning I dropped 3kg in 2 weeks. My target weight is 80kg over the next couple months and with this diet, it is 100% achievable! Thank you diet doctor, I can't wait to try out more of your recipes.

    Also, I go to the gym 3-5 times a week and do 30 minutes of cardio before breakfast which may have also helped with the weight loss, but I'm sure I would have lost a similar amount without the gym.

  32. jen
    I just want to say, I really wanted to believe in this diet. at the beginning of the month i had a fasting lipid panel done. All my numbers were excellent. After 1 week on the keto diet, my cholesterol valuse are all at an abnormal high. I also only lost 1 pund. With this said, I will have to go back to less fat. I was hoping for better results as i have been at a standstill on my weight for 2 years and i have done everything from increasing exercis and lowering my calories, to the point i did stay hungry. But i have heart disease in my family and these numbers scared me. I wish everyone else good luck. My body just did not respond well.
  33. Maret
    Hi, my scale is stuck on the same place for a couple of weeks now, but ive been doing some strength training. I feel great as if the diet is working. I feel more toned, but the scale is still stuck i did this keto because i thought it would bring the weight down. Funny thing is... If i touch my skin, it like i can feel my fat cells, which is round and feels a bit weird... Is this normal? What is this?
  34. Scott
    I don’t eat Tuna or Salmon can I have grilled chicken instead???
  35. Hilary
    Hi, I don't eat bacon, what can I subsitute it with.

    Also on Sunday am cooking for the week as I don't understand what I'm preparing for 2-3 hrs?

    Thanks for you advise and support.

  36. John
    I’v Lost 12 lbs in my two week trial,this diet help me get out of a lazy stage,at 61 i’m More energetic than I’ve been in years
  37. Amanda
    My husband and I just completed the first week of the two week challenge and we have both lost 2kgs each and 2 inches from our waistlines in a week. We both got a few symptoms of the Keto Flu but increased our water intake and a cup of broth here and there and everything is good.
    With these results we are continuing!
    I am excited that this is working. At first I felt queasy with all the butter in the recipes and mayo but it passed after first two days, everything I know about being healthy has completely turned around. How can we consume so much Fat and be healthy but the results speak for themselves! My energy is increasing, I find that my appetite is decreasing after a week and I don’t need to eat so much. I feel sated and don’t have hunger pangs or cravings for sugary foods. Amazing!
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