30-Day Keto Weight Loss Challenge

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30-Day Keto Weight Loss Challenge

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The 30-Day Weight Loss Challenge is over but you can still join us in the new 90-Day Keto Weight Loss Challenge and win an iPad Mini!

Hi Everybody, Happy New Year to All of You!

I've been busy, at times stressful but that didn't stop me from having an amazing time. I've spent the last few months working on my new book, creating a special build of our KetoDiet app for cancer research and working on my blog. Like some of you, I've had a few high-carb meals. With all the delicious festive meals and treats it's very hard to resist temptations. When it comes to the holiday season I allow myself to have a few meals I would usually avoid, as I recently mentioned in this post at A Sweet Life.

Have you been sticking with low-carb eating? Don't worry if you didn't, I know how difficult it is with all the family gatherings - I've created this 30-day weight loss challenge to get you (and myself) back on track :-)

To begin with, don't panic if you feel like you gained weight. Unless you have been eating high-carb meals regularly, it's very likely that the extra pounds are not from increased body fat. It's more likely due to water retention which is very common after having a couple of high-carb meals. That's because increased intake of glucose enhances water retention and you may feel like you put on weight. If you had just a couple of high-carb meals like I did, the extra pounds are likely just "extra" water. As soon as you go back to low-carb eating, your weight should return to what is was in just 1-3 days. Also, don't be surprised if you experience "keto-flu", especially if you are not keto-adapted.

Here are some tips to help you get back in ketosis faster:

  • A session or two of cardio exercise. Although not a great weight loss tool (increases hunger and food intake), it's perfect for depleting glycogen and boosting ketones after a cheat day. All I did to get back on track in just one day was a 45-minute session of light running & power walking.
  • coconut oil / MCT oil
  • fat fast (only recommended for those who are keto-adapted)

So I hope all of you are now ready for my 30-Day Keto Weight Loss Challenge!

Details of my Challenge & Giveaway

The challenge will start on 10th January 2015 and will last 30 days (10th January - 8th February).

Choose from two approaches

  1. You can keep the challenge strict by following my Clean Eating Challenge which I posted in January 2014. This challenge is dairy-free and sweetener-free. Here are two sample meal plans for this approach:

    7-Day Grab & Go Keto/Paleo Diet Plan (most popular diet plan that is easy to follow)
    7-Day Diet Keto/Paleo Diet Plan

  2. Follow a "Regular" keto diet plan - dairy and small amount of low-carb sweeteners are allowed. To help you stay on track, here is a 2 Week Ketogenic Diet Plan :-)

30-Day Keto Weight Loss Challenge

Giveaway worth over $600 at the end of my 30-Day Keto Weight Loss Challenge!

To motivate you even further, I will be giving away an iPad Mini 3, Breville Fast-Slow Cooker and several bottles of Now Foods 100% MCT oil. No e-mail subscription is required!

The rules of my giveaway are simple:

  • 1) Keep track of your before & after results (weight, measurements, photos, etc.) and any tips you'd like to share with others. You only need to have before & after results but you can track all changes throughout the challenge - it's up to you.
  • 2) Send me your before & after results and any tips you may have at martina@ketodietapp.com by February 15th. Don't worry, I'll keep reminding you so you don't forget :-)

When the challenge is over, all the participants will have an equal chance to win - the winners will be chosen randomly, not based on weight loss. My aim is to promote a healthy and gradual weight loss rather than quick or extreme.

Throughout the challenge, I'll be sharing recipes and tips on my Facebook page, and with the KetoDiet support group so don't forget to join us. I wish you all good luck!

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By Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (123)

Hi , I'm 18 years old I've struggled with my weight all my life when I was 12 I lost two very important people in my life jus 6 weeks apart. When that happened I tired to food within 6 years I gained 230 pounds. I was wondering if you could help me. Please and thank you

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I'm sorry to hear that Isabella, it must have been difficult times for you. I lost my best childhood friend just a couple of weeks ago and I know how you feel. I hope the following links will help:
Start here => How To Keto
Free diet plans => ketodietebooks.com
Keto calculator => KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet
Experts (if you need personalised advice) => Low-Carb Experts
Support Group => www.facebook.com/groups/Ketodietplan

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When is your book due out?  I'm really keen to get a hard copy book as I find this much easier for cooking - my kindle is just black and white and I hate using it for recipes.  I love your recipes so can't wait! Many thanks

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Hi Olivia, it will be at this autumn! 😊 Thanks!

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I am going to start this challenge on Monday. I just found this site today and am reading everything I can before starting. I know that I won't be eligible for the challenge giveaways, but that is okay. Thanks for creating this blog and for all the information you provide!

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Great!! There will be another challenge starting in mid February with more giveaways 😉

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Awesome! I will definitely try that challenge when the time comes. I've also joined the Facebook group. Great blog that you have here!

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Thank you Joanne!

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I posted this on your Facebook page ~
I found your app and site 60 days ago. Still on it. Using Keto-Buddy to find the proper Macros for Carb-Protein-Fat ratios. Using the moderate weight loss example. I have logged every morsel for the past 59 days so...I am on your 30 day challenge, just started early 😜
Thom

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Awesome!! Please, keep us updated on your progress! 😊

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I'm in! It's time for me to pay more attention and resume tracking everything I eat. I've been estimating carb counts lately and that can be unreliable. This challenge is making me more accountable and putting fun and energy back into my program. Thank you!

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Awesome!! Thanks for joining! 😊

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My husband and I have been Low Carbing for a year and a half and recently decided to try Paleo/Whole 30; not for us. We are definitely excited to get back to our Low Carb/Keto life ... count us in!!

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Great!! Thanks for joining 😊

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I'm definitely in! Good stuff! Hats off to all of you willing to work hard for the great gift of health.

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Thank you Jason!!!

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I'm in! Very new to Keto but I need to do this!!

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If you are new to keto, it will be easier for you to follow one of my plans: either the dairy and sweetener free or regular keto diet plan - both are listed in this post 😊

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Started today...

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Great! Thanks for joining 😊

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Im in 😊

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Great!!

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Im in. Love your app. I'll send pictures soon

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Thank you Barb!! You can do it at the end of this challenge - no rush! 😊

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YEEEEES. IN!! Just what I need to motivate myself to get back on track 😊.
Got a cruise coming up in 2+ weeks but I've been a very bad carby girl for the last 2+ weeks :[[[[

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Thanks for joining Lille and good luck! 😊

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Hi! Just discovered your blog yesterday and am loving it! My husband is on a mission to lose 35lbs by August and has left the challenge in my hands - I’m really happy to find yours which looks so doable.
I have 2 questions:
- Do I understand correctly that your meal plans are fine to use as newbies?
- I’ll be cooking for all the family and have 2 young children - is it wise to take them along for the ride? They (and maybe I) won’t be following the low carb part strictly, but I’m concerned about the consequences…if we have all that fat, and some bread for example, is it a recipe for disaster? Will they balloon??

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Hi Barcie, yes, they are fine for both newbies and "experienced low-carbers." Yes, you can cook for the whole family, these meals are kids-friendly. I would, however, suggest that you follow this diet plan without any bread. Yes, it would be too much of everything - both carbs and fat which I would avoid. If you think you may need to add some carbs, add small amounts of paleo-friendly carbs (root vegetables, potatoes, etc.)

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I'm in. Thanks so much for the motivation! I actually didn't gain over the holidays, but my weight loss has been very slow. Cold, snowy winter weather doesn't help, either!

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Thanks for joining Amy, let's kick the weight loss again!

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im in thank you so much for all you do.

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Great! Thank you Dawn!

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Count me IN! I have been eating terribly for the past month and half with all these holiday's! Thanks Martina for the extra motivation to get myself back on track 😉

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Thanks for joining!! 😊

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How do you add the challenge diet plan to the planner in the app, and later into your shopping cart?

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I'm afraid you will have to do it manually (enter meals into the Planner and add them to the week). The option to pre-populate a whole week of foods (sample diet plans) is in our todo list but requires work. It will be added in one of the upcoming updates of KetoDiet. Hope this helps!

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i am in!!
I just bought your iPad app, and am running through the details.
I need to lose a bunch of fat.
Can't wait to start!!

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Thank you Liz! Glad you like it 😊

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I am in, I have experienced in the past that these challenges sabotage me but right now I am very focused so it's a good time to do it. I have about 50 pounds to lose. I'm going to say #2 just so I can have coffee with stevia, I use coconut milk so it's just the stevia. I have signed up for a HIIT class 3 times a week as well as riding my bike 4 times a week and doing some weight lifting. This is where I have trouble, I love to exercise but it makes me hungry and I make bad choices.

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Hi Sue, thanks for joining! It's a common issue to have hunger issues with too much cardio or even prolonged HIIT. You should focus on your diet and do some moderate exercise. I do 1-2 HIIT a week, both about 15-20 minutes long (no more) and 2 times a week of weight training (20-30 minutes) focused on large muscle groups. I also walk almost every day (~ 30 minutes). Hope this helps!

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Perfect!
I'm in.
All the data (pictures , weight and tips) shuled be send until the 15/02 correct?

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Perfect! Yes, exactly - before & after results are sufficient and it's up to you how many tips you include. It should be until 15/02 but I may give people a few more days just to make sure everyone can make it 😊

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I'm joining....

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Thanks for joining! 😊

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Looking forward to getting back on track.  I have gained over 30 lbs in the past year and need to get back down to where I was. Thanks for the help.  

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I'm glad you're joining Jen, wishing you good luck!

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Since I just started Whole30 I am in. I have been grain free for over 2 years but slipped to coconut ice cream, too many paleo baked goods and sometimes even non Paleo tiramisu....I have been eating clean for few weeks now and even removed dairy (Fage greek yogurt and a tbs of heavy whipping cream a day) but still no weight loss. I need to drop the 15lbs I gained.
I checked your post about not losing weight on keno diet as well as your ketomdiet buddy calculator. Great post and estimator! Thanks a lot! I will try to do fat fast.
I am wondering about carbs. Since my carbs come from veggies only and I am not eating for now high carb veggies such as carrots, sweet potatoe or squash I don't see how I can reduce my carb intake any more.
I would appreciate if you could devote a post to specifics of low carbing.
BTW the link to regular 7 day menu isn't working....the one on the go is great 😊

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Thank you Rina, just fixed it! It depends, maybe you don't need to reduce your carb intake - not sure what your goal is now? You don't necessarily need to follow a very low-carb diet, 20-30 g net carbs should be enough for weight loss.
I have more information about carbs here: All You Need to Know About Carbs on a Low-Carb Ketogenic Diet
and here: How Many Carbs per Day on a Low-Carb Ketogenic Diet?
and here: Total Carbs or Net Carbs: What Really Counts?
and here: Keto Diet Guide (overview of carbs in foods is included)
Hope this helps and thanks for joining! 😊

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Rina - if your carb intake is already very low and you still aren't losing weight, perhaps your protein intake is higher than it should be? If you're consuming too much protein, your body can also convert this to glycogen. Just a thought! A fat fast should help you start losing again. Good luck! 😊

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Perfect timing. Can't wait!

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Great! Thanks for joining 😊

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Just found your iPad app a couple days ago. Love it!  
A challenge is just what I need to get rid of the pounds that have crept on over the last couple months of festivities. I'm in!

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Thank you Susan!! Wishing you good luck!

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