If you are struggling with the keto diet, or want to get started, this 30-Day Keto Challenge is for you! Being purposeful for 30 days will help form new habits, and combat old ways of eating to set you up for success.
Keto 30-Day Challenge
Being at home, the last couple of months has made staying on track and eating healthy challenging for many. I’ve seen so many comments on Facebook both from people saying they needed encouragement to recommit to the keto diet and others looking for help to get started. I thought it would be the perfect time to launch a new Keto/Low Carb 30-Day Challenge beginning on Monday, June 1st.
When I am challenged and set specific goals, I tend to work harder, and I hope you will too. Couple a challenge with group encouragement and support, and you have a recipe for success! We are truly better together.
You’ll find all the basic information below. Also, make sure to watch your inbox as I’ll continue to send you helpful information and tips throughout the challenge. Don’t miss the links in the post below to join our Challenge Facebook group for support and encouragement.
What is the Keto 30 Challenge?
There are several areas that many people tend to struggle when following either a keto or low carb lifestyle. With that in mind, we will focus on three key areas to keep it simple:
- Hitting a net carb goal (you choose)
- Drinking water
- Consistent Exercise
You are the boss of you; therefore, it is up to you to do the research upfront and decide how many net carbs you are comfortable eating per day. You’ll also choose your favorite exercise that fits into your life.
Long-term success in any lifestyle change is first dependent on research. It is always great to ask questions, but if you don’t invest the time to understand a ketogenic or low carb diet, it will be hard to stick with the disciplines that are necessary to the process. With that in mind, make sure to take a look at this Guide to Get Started with Keto. We all have to be our own best health advocates, and being informed is the best place to start.
How Much Does the Keto 30 Challenge Cost?
The Keto 30-Day Challenge is completely free. There are no required purchases, products, or supplements. The goal of this free keto challenge is to create a place of support and encouragement while empowering you to create a new healthy lifestyle.
What is the Key to this Keto Diet Challenge?
Most of us have failed at other programs. That is why, in this challenge, we all won’t be following a cookie-cutter checklist. Those kinds of weight loss challenges rarely stick long term. Instead, the key to this Keto 30 Challenge is sticking with your choices consistently for 30 days then measuring your results. Our start day will be Monday, June 1st. This challenge isn’t about perfection for 30 days. It’s about being intentional and purposeful.
What the Keto/Low Carb Challenge is Not
As I mentioned above, we have all failed on specific “programs” where someone tells us exactly what to eat, how much, and how often. You won’t find that kind of keto diet plan here. It is important to eat real foods and to learn how to follow a healthy lifestyle change. No one wants a temporary plan that fails. I will post plenty of recipes and weekly meal plans, but they are merely for inspiration, not a requirement to follow. I won’t make outrageous weight-loss claims either like lose 15 pounds in 30 days as each person’s body is different. Instead, I will say that if you commit for 30 days, you will see results at the end of the challenge.
What About Rules?
This Keto Challenge does not have strict rules to follow. My goal is to empower you to create your own guidelines that fit into your season of life and health goals. I’ve had a few ask about artificial sweeteners and dairy. If you’d like to cut out artificial sweeteners and/or go dairy-free for your challenge, that is totally up to you. Customize this challenge to fit your goals and struggles.
How Do I Learn More about the Ketogenic Diet?
If you aren’t sure how this keto lifestyle works, start with research, then decide if you want to follow a Keto or Low Carb. If you’d like a little clarification of the differences between keto, which is a high-fat approach and low carb, take a look at Low Carb vs. Keto: Benefits & Differences.
This challenge is about being purposeful, learning how to pick yourself right back up if you fall off the wagon, and giving yourself grace along the way. Unhealthy expectations and goals almost always lead to failure. Taking ownership of your challenge will set you up for success as you become your very best health advocate. By doing so, you will learn what works best for your body and be empowered to make healthy choices that lead to long-term healthy changes.
Is There a Keto Challenge Meal Plan?
Each week I post a new meal plan for the week with easy family-friendly keto recipes for dinner. It is not a requirement to follow these meal plans. I simply post them for inspiration. If you’d like to get a head start on meal planning, you can find links to over 100 previous keto meal plans here.
I’m Busy, Do I Have to Meal Prep Lots of Foods in Advance?
I understand. I am busy too and don’t have time to prep a lot of food in advance. That is why I take a straightforward approach to the ketogenic lifestyle and only prep ahead when it makes sense. You can find easy meal prep tips in 5 Easy Tips to Meal Planning on Keto.
How Many Net Carbs Should I Allow Per Day?
First, choose your net carb goal. This amount will vary depending on if you are following keto or low carb. Most who follow a keto diet allow approx 20-25 net carbs per day, while those who follow low carb may allow more.
How do I Track Net Carbs?
Tracking is critical for many people, especially when they first get started or to dial in their macros. Installing a Keto App on your smartphone is a great place to start. You can find a list of the best Keto Apps to track macros and information about each app here.
This is an area that is challenging for me because I don’t want to count and measure everything I put in my mouth. One of my goals is food freedom, and keeping up with an app where I log everything I eat would cause me to focus too much on food, so I don’t personally track macros.
Drink Water
Drinking water is essential not only for health reasons but also when trying to lose weight. I would start by drinking 1/2 your current weight in ounces of water per day. For example, if you weigh 200lbs, then your goal should be 100 ounces of water. Caffeinated beverages do not count towards your goal as they are not hydrating.
Exercise on the 30-Day Keto Challenge
Exercise takes consistent effort over time. Our focus will be some form of exercise five days a week, even if it is only ten minutes a day. I created a Pinterest board of various 30-Day challenge workouts if you’d like to check them out.
If you are already exercising, set a goal that will be challenging.
Helpful Resources for Keto 30 Challenge:
Keto Shopping Tips:
- Top 16 Keto Items at Walmart
- Costco Keto Grocery List
- Top Keto Grocery Items at Sam’s Club
- Amazon Keto List
- The Best Keto Shopping List for ALDI
- Target Keto Shopping List
How do I get started?
- Watch your email for additional helpful resources over the next few days and throughout the challenge.
- Our start day will be Monday, June 1st, and will end on Tuesday, June 30th.
- Go here and join Keto/Low Carb Challenge Facebook Group, where we can share our successes and failures. Our group is a fantastic resource of community and encouragement where we support and respect each other. (We are not the “Keto Police” nor do we tolerate any rudeness in our group.)
- Go here and join my Easy Keto/Low Carb Recipes Facebook Page. I post easy and delicious Keto/Low Carb recipes on this Facebook page daily. You don’t want to miss the weekly meal plan, food videos, and informational videos to support you on your journey.
- Print out the brand new Keto Challenge Printables. Fill it out according to your goals, place it in a prominent area where you will see it daily, and get ready to get started!
- Don’t forget your beginning weight and measurements. Taking your measurements is so important as there may be times you don’t see the results you want on the scale while still losing inches.
Don’t forget to print your Keto Challenge Printables! It is so important to track your inches lost, especially as sometimes you may not see a difference in the scales.
Bev says
I’m so excited
Rita Wogoman says
I’m so glad to know there is a big group of family KETO people trying out there together it Helps!!!
Kasey says
So glad you joined us.
Scott Faith says
Ready to get started
Kay Montgomery says
I would like to have copy of Keto diet. I need to loose about 50lbs
Kasey says
You can find tons of great information online. If you google how to get started on the keto diet lots of great resources will pop up. The challenges that we do are just for support and encouragement.
Kasey says
Here is also a great resource that might be helpful in getting started.
https://kaseytrenum.com/best-keto-resources-for-beginners/
Andrea Latorra says
I’m so overwhelmed where to start. Do I track in an app?
Kasey says
Hi Andrea,
Research is you best friend so that you can be your best health advocate. Here is a great place to start.
https://kaseytrenum.com/best-keto-resources-for-beginners/
jessica says
what do we write in the supplements area? I get net carbs (g), water (oz) and exercise (min) but what do we put in supplements?? ty!
Kasey says
You can write whatever you want. If you don’t take supplements then just ignore that spot. If you do, then I just put a check mark at the end of the day. 🙂
Kim Carlisle says
Thank you for all that you do – much appreciated!
Kasey says
You are so very welcome, Kim. Thank you for taking the time to comment. I really appreciate it.
Sandra Bryant says
You and my best friend, Rebecca sure make this so much easier for me. Thank you
Kasey says
Yay! I’m so glad. Thanks for taking the time to share.
VICKI says
What do you take for a probiotic?
Kasey says
I’ve been taking AdvoCare ProBiotic Restore but have been looking at a new one a friend recommended. I can’t remember the name of the other one right now.
Brenda A says
Would love to.do challenge
Grace says
Looking forward to doing the challenge. I always have more success with group support.
Lisa Glaser says
Thank you for taking the time to post all of this information. My husband and I have begun the Keto diet and are working on this together. We are excited to live a healthier lifestyle. Lisa
Kasey says
Awesome. Good luck!!
Portia says
Looking forward getting started with group.
Kathryn says
Thank you for all of this information!
Kasey says
Sure! Glad it is helpful.
Amy says
I started today. Very excited too. The daily planner is really helpful. Thank you so much for that. I’m however not doing strict keto. I’m just trying to keep below 30g of carbs. I was wondering do you count carbs from vegetables? Thanks ?
Kasey says
Yes, some veggies do have carbs so make sure to check them out so you don’t go over your target carbs.
Genyne Lytle says
When does the next challenge start?
Kasey says
I don’t have a date yet.
Heather says
It’s time! IM READY
Cherry says
I’m so excited to start!
Kathy says
Kasey, on the subject of water, you say “My personal goal is to drink at least half my weight in water.”. Water weighs approximately 8.3 pounds per gallon. Let’s say you weigh 100 pounds. Half that – 50 pounds – would equal a little over 6 gallons of water. That can’t be right? I mean, that amount of water daily would probably kill you, right?
Kasey says
In ounces. So if I weighed 100 lbs I’d drink 50oz of water.
Anita F. says
Will you be having another Keto 30-Day challenge soon? My hubs and I are trying to get back into our routine with school starting back and would like to tackle Keto. I think a challenge could help us.
Mary Trenum says
I’m not sure when the next 30-day challenge will be but I will post it, giving you plenty of time to prepare.
Katie Nuss says
I’m so glad I got this email. After being on vacation and really enjoying myself I gained 10 pounds and I am having a hard time getting back. Horrible migraines…I’m excited to have this to help me get back to where I want to be. Thank you 🙂
.Kasey says
You’re welcome! Trust it gets you back on track.
tia mccarty says
Oooops. Just saw this today after I made Bat, Haunted House and Pumpkin pancakes for the fam’s breakfast. Definitely starting this tomorrow morning! Looking forward to seeing a change. Excited to join!
.Kasey says
Awesome!
Beverly Silvers says
Help! I click on the link for the printables but nothing comes up!!!
.Kasey says
It works for me so I’m not sure what’s happening on your end. Hopefully, you’ve gotten it to work.
Beautyhealthmag.com/28-day-keto-challenge says
Know what makes this recipe even better (and it is really good the way it is)? Stir in Palmetto Pimento cheese (the jalapeno is my favorite). I am guessing that I add a generous Tablespoon per egg. Yum!