28 day keto challenge

Ten tips for the 28-day keto challenge

The 28 day keto challenge is a popular diet program that involves following a low-carb, high-fat ketogenic diet for four weeks. Why take this four-week challenge? The goal of the program is to achieve ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates. The results can be a life-changing.

The main principles of the keto diet involve drastically reducing carbohydrate intake and increasing consumption of healthy fats and moderate protein. The general guideline for the ketogenic diet is to consume around 70% of calories from fat, 20% from protein, and 10% from carbohydrates.

Let’s take a look at some proven and effective tips for starting a 28-day keto challenge:

  1. Calculate your macronutrient requirements – Use a keto calculator to determine your daily calorie needs and macronutrient ratios. Macronutrients provide the energy that your bodys needs on a daily basis.
  2. Plan your meals – Take the time to schedule your meals in advance to ensure you are meeting your daily macronutrient requirements. Focus on incorporating healthy fats, such as avocado, nuts, and olive oil, and limiting your carb intake to 20-30g per day. Check out 10 days to a slimmer you using keto with some great meal ideas!
  3. Incorporate intermittent fasting – Intermittent fasting can be a helpful tool for achieving ketosis by allowing your body to fully burn through its glycogen stores and switch to fat-burning mode. Unlike traditional diets that focus on what foods to eat or avoid, intermittent fasting focuses on when to eat. There are several popular methods including the 16/8 method which involves fasting for 16 hours each day and restricting your eating window to only eight hours. For example, you might eat all your meals between 12:00 pm and 8:00 pm and fast from 8:00 pm until 12:00 pm the following day. Please note that intermittent fasting isn’t suitable for everyone, and it may not be appropriate for individuals with certain medical conditions or those who are pregnant or breastfeeding. Always consult your doctor first before making major changes.
  4. Stay hydrated – Drinking plenty of water is important for overall health, but this is especially true for those on a ketogenic diet, where water loss can be increased due to the reduction in carbohydrates. Drink up! Water, that is!
  5. Incorporate exercise – Regular, daily exercise can help to boost your metabolism and increase fat burning, which can be helpful when doing keto. Start slowly with various exercises that work for you and build upon that foundation. A simple 30-minute walk can be a great way to start. Social media sites such as Instagram and YouTube have some great videos to get started!
28 day keto challenge
  1. Focus on whole, nutrient-dense foods – While it may be tempting to rely on processed low-carb snacks, it’s vital to focus on whole, nutrient-dense foods such as colorful, organic fruits and vegetables, leafy greens, non-starchy vegetables, high-quality meats, and healthy fats.
  2. Monitor your progress – Keep track of your weight, body measurements, and how you’re feeling throughout the 28 day keto challenge. Monitoring your progress each day can help you determine if the diet is working for you and if any adjustments need to be made.
  3. Be prepared for keto flu – Some people experience symptoms when starting a ketogenic diet. This is commonly known as “keto flu” and can be mitigated by staying hydrated and increasing your intake of electrolytes, such as sodium, potassium, and magnesium. According to Harvard Health, keto flu is a group of symptoms that may appear two to seven days after starting a keto diet. Some of the symptoms of this condition include constipation, headache, foggy brain, fatigue, irritability, nausea, and difficulty sleeping.
  4. Seek support – Joining a keto support group or enlisting the help of a registered dietitian can provide you with the guidance and support you need to successfully complete the 28-day challenge. You can do this!
  5. Carefully transition out of the keto diet – After completing the 28-day keto challenge, it’s important to gradually reintroduce carbohydrates back into your diet to avoid any negative side effects. Consider working with a healthcare provider or registered dietitian to create a plan for transitioning out of the keto diet.

Overall, the 28-day keto challenge can be a helpful tool for many people trying to initiate weight loss and achieve ketosis. However, it’s important to approach the diet with caution and to make sure it’s right for you before starting.

Related: Check out the GRAIN BRAIN COOKBOOK, which is based on the ground-breaking work of Dr. David Perlmutter. His comprehensive work revealed the devastating effects that carbs, sugar and wheat can have on the health of your brain.

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