Keto Diet Challenge For Beginners

For all the recipes in this plan, I have scaled them to the best of my ability but scaling doesn’t always work, meaning some recipes will leave you with leftovers. For that reason, leftovers are sometimes used later on in the plan-so make sure you look a day or two ahead so you know what to keep, what to freeze, and what to discard.

Likewise, some foods-such as the Not Your Caveman’s Chili-is used in the first and last weeks. To save time, energy, and money, you can batch-cook in the first week and freeze what’s left. Simply take it out and defrost it when it comes up again!

I had planned to balance the net carbs to around 20g a day but when I had finished the plan, I realized it was even better than that! The 28-day average for the net carbs works out at 11.2g per day. The average total carbs works out at 19.6g per day. Even if you decide to not count the net carbs, this plan is a great, simple way to kick-start your ketosis.

The 28-day average for all your macros works out as 1,597 calories, divided into 136g fats, 8.4g fiber, 19.6g carbs, 11.2g net carbs, and 74.9g protein.

A lot of people ask about the health and weight-loss benefits of intermittent fasting. It certainly does have benefits. It is useful for both the mental clarity and energy it can offer, but there are more benefits.

When you plateau, intermittent fasting can break through that. Likewise, intermittent fasting can benefit nutrient uptake in exercise. There’s further details on intermittent fasting in weeks three and four, so keep your eyes peeled!