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.
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.