I've never tried keto. Can I do the Challenge?
ABSOLUTELY! The 21-Day keto challenge is a 3 week long program that walks someone step-by-step into how to do a successful Ketogenic diet. You don't need prior keto experience to do this program. I will cover keto basics and fundamentals that you will use and build upon during your journey. My classic level is a great introduction into keto—focusing on clean eating and resetting your metabolism.
The challenge is also a great way for those that have tried keto in the past or are currently semi-keto to obtain the support of a keto community to help them stay accountable, engaged and motived through their wellness journey.
Further I've designed three different Challenge levels (Classic, 2.0 and Elite) to keep challengers engaged and motivated. Challengers are able to come back monthly and continue to level-up, compete with other Challengers and earn free product. Varying difficulty levels challenges our bodies and creates less opportunities for weight plateau. Contact me for more information.
Can i drink coffee?
Yes! Challengers are free to drink any zero-carb (or low carb), zero-sugar beverage such as coffee, tea, unsweetened iced teas, water, sparkling waters, unsweetened coconut milk, unsweetened almond milk, etc.
If you are on the Challenge 2.0 schedule, you can drink 1 cup of black coffee in the morning as black coffee won't break your fast and may even help with fat release and autophagy.
Note: Sugary coffee creamers (like Coffeemate) are OFF LIMITS!
CAN I DRINK Alcohol?
Unfortunately this challenge is DRY--NO alcohol or distilled spirits should be consumed during the Challenge to maximize your results. Alcohol is viewed as a toxin by the body. Your body will prioritize excreting it and will place all other metabolic pathways to the side, including burning fat for fuel. Food consumed with alcohol will be stored as fat. This can derail your Challenge goals.
what can i use in replacement of sugar?
There are several options for natural sweeteners that can be used on the Ketogenic diet. Monkfruit, allulose, Stevia, xylitol and erythritol just name a few. There are also several companies that sell sweetener blends like Swerve and Bocha Sweet that work on Keto also.
Natural sweeteners are sugar alcohols that are metabolized differently in our bodies. They have no or very low effects on insulin and therefore can be omitted when calculating your net carbs intake for the day. Click here to stock up on our Keto Pantry staples before the challenge.
Just NOTE that some natural sweeteners cause GI discomfort. Everyone reacts differently. You should try different sweeteners to find a sweetener that works with your body.
Challengers should AVOID consuming chemical sweeteners such as aspartame (NutraSweet and Equal), sucralose (Splenda), acesulfame potassium, neotame, and saccharin (Sweet'N Low). Though chemical sweeteners have no calories (we'll learn later that calories are not super important), they DO effect the gut microbiome negatively and therefore still effect weight management, sugar cravings and contribute to a host of other metabolic syndromes.
can I exercise on the challenge?
ABSOLUTELY!!! Challengers are encouraged to exercise and get moving. This helps deplete any stored glycogen in the body which allows you to reach ketosis faster!
HOW MUCH PROTEIN SHOULD I EAT?
During the challenge you should aim to consume about 3-4oz of protein at each meal. On days you are exercising or working out, you can have an extra half serving of protein.
Should I force myself to eat?
NO! Follow your hunger cues—if you are not hungry, don't eat. If you are full, stop. I know, easier said than done. It may also be hard at first to notice your body cues since many of us tend to eat out of habit, schedule or emotional coping.
A great practice as you do the challenge is to ask yourself if you're hungry at the beginning of a meal. If you are, then eat! If not, wait another 30-60 minutes, then have your meal.* Eat slowly and once you finish your meal (and before reaching for more), question whether you are full or still truly hungry. Eventually it will become second nature.
*If your meal involves having a Keto//OS NAT with it, drink your ketones and omit your snack completely or reduce the portion of the food. You want to leverage the drinks fully to get you into ketosis faster.
can I add an extra snack during the day?
Most people snack out of boredom. If you are not really hungry, then take a pass on the snack.
Otherwise you can have a 1/2 serving of your ketone drink and a small snack listed on the approved snack list. Eventually as you become fat adapted, you will snack less and less until you eventually don't snack at all in between meals.
If you find yourself consistently hungry in between meals, message me directly and we can re-evaluate your portions and/or macro ratios.
WHAT RESULTS CAN I EXPECT AFTER THE 10-DAY CHALLENGE?
Everyone's weight loss journey is different. Stress, sleep and any pre-existing conditions play a role in the amount and speed a challenger loses weight.
In just 10 days, past challengers have reported better sleep, more energy, better focus, less bloating, looser fitting clothing and GI issues resolving. Most challengers also see weight loss and a reduction in inches in just 10 days. More pronounced weight loss and benefits occur when challengers "GO30" and continue keto for 30, 60, 90 days or beyond.
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