Hey! We’re on Day 4 of the Keto Challenge and I wanted to check in and see how things are going for you so far? Let me know if there’s anything you’re struggling with or confused/unsure about. I’m happy to help! 💕
This week we’re doing a very simple 5-day mini challenge to kick start your health & weight loss journey. Here are the details:
📌 Simple 5-Day Keto Restart ❤ Mini-Challenge
We did this in November and it was a lot of fun – with GREAT RESULTS reported by everyone that participated! 🙂 If you’re getting a late start, or already need a REstart (that’s okay!) just start ^ there. ✔️
Also see:
Keto Challenge: Why 90 Days? 📅 Here’s How It Changed MY Life…
2020 Keto Challenge Kickoff! Start Here…
How Much Protein Should You Eat? (And why you can’t go by grams when tracking macros!)
Most Commonly Asked Questions + Keto Food Lists
I have some helpful ideas & tidbits for you, and also wanted to share a few important details that several people have asked me about this week:
This 2020 Keto Challenge is FREE
Several people have asked about the cost of the challenge. It’s totally free.
And YES, you can join anytime – it’s never too late! New people join us every single day. 🙂
The challenge group (our private Facebook group) stays open & active year round, even between official challenges. It’s a great keto community! I also eat keto / low carb year round, so you’ll always find great ideas & inspiration here on my blog too.
If you haven’t weighed in yet for the 2020 Keto Challenge, you’ll find the weigh-in post here on my blog.
Not comfortable with social media and/or not on Facebook?
A lot of people are not on Facebook and I totally get that. And even people who ARE on Facebook aren’t always comfortable posting their weight in our weekly weigh-in group posts – even though it IS a private group (only other group members can see our posts inside the group).
If you prefer you can comment on my blog with your first name only or your initials even, and nothing else will show (not your email address, nothing).
That way you can still participate in weekly weigh-in’s for the accountability (more privately) and you can also post any “more sensitive” or personal comments or questions here on my blog too if you prefer.
(permission to steal 🙂 you are welcome to save & share this image!)
Keep The Momentum Going!
I understand that cravings & temptations are going to arise, tough days are going to happen, and old habits are hard to break.
The purpose of a challenge though is to break through those things, and challenge yourself to stick to your goals!
I encourage you to put some serious thought into your WHY today.
Why did you join this challenge?
Why do you want to lose weight?
Why do you want to be healthier?
Do you want to be leaner, stronger, happier, FEEL better, and proud of yourself?
Ask yourself WHY.
Write out ALL of your answers to those questions and get to the root of what you REALLY want to achieve, and what that would mean to you.
Having a strong reason is one of the best sources of motivation!
* I would love to hear your “why” if you care to share it. 😉
Change is hard. It’s about so much more than weight loss – it’s about WHY you gained the weight, HOW you gained the weight (or why you keep losing & regaining the SAME weight) – and basically having to create all new habits and routines to replace all the old ones.
For me especially since I spent SO much of my life eating or focused on food… learning to actually socialize at social events was a big one for me, lol. It turns out those things can actually be FUN if you ever look up from your plate. 😂
I had to learn new habits, replace old habits with better ones, find new ways to enjoy social events and nights out, and new ways to deal with stress and various emotions too. I mentioned that in My Story here, and will share more on “tricks” I used to overcome emotional/binge eating in another post soon.
If any food (or amount of food) COULD help sadness, stress, grief, anxiety, bad days etc… I’d happily eat it. Unfortunately it’s only ever ADDED to the problem for me.
The great thing is… you can satisfy pretty much ANY craving with a low carb, keto friendly alternative! We have so many great options now that there’s really no reason to EVER eat off plan.
You can make low carb pizza, low carb bread, blueberry muffins, pancakes & waffles. There’s low carb ice cream, chocolate, candy – you name it!
The options have gotten WAY better in recent years. 😉
We’re discussing Keto Friendly Sweeteners on Facebook here if you’d like to join the discussion:
I feel like it’s going to be a GREAT year!!
I’ve had certain goals for a long time, year after year, and for some reason this just feels like the year things are finally going to HAPPEN. 🙂
I’ll share more about my own goals for this year and this challenge in an upcoming post. I hear so many people saying the same thing: that they feel a big shift or renewed energy and excitement lately…
It’s a great time to be making all the changes you ever wanted to make!
How are things going for you this week?
Feeling STRONG and motivated and excited… or struggling?
Have questions, or unsure about something?
Leave a comment and let’s chat! 🙂
Best,
Lynn Terry,
aka @LowCarbTraveler
p.s. I’ll be hosting LIVE keto classes throughout the challenge to help you STAY motivated, give you live demonstrations of EASY macros & macro tracking, and address some of the more confusing or complex parts of a ketogenic low carb diet.
Or rather: to SIMPLIFY it for you, because there are a lot of unnecessary things you should NOT be doing, and I’ll explain why. 💕
📌 Stay tuned for dates & details!
Discount Code: LOWCARBTRAVELER
Use discount code LOWCARBTRAVELER for $10 off
So last night I was feeling so tired and this morning still tired. Tired and hard to sleep as well. I read it would come to this but never had this happen before. I am older than I was when I did the Atkins before so is this why it is hitting me so hard this time. I did of course get on the scales as well this morning just to see if something is moving and I have lost 4 lbs so far, I refuse to give up but I sure need this energy to come back so I can work out some. Thanks so much for all your help as well.
Try increasing your protein.
Hi Luci,
It’s common to feel both tired and have insomnia the first week you go low carb / keto as you’ll experience what they call “keto flu” – which is basically a detox from sugar & carbs. It’s a huge adjustment for your body, just like quitting anything else.
The great thing is, once you get through that first week (or 3-4 days at least) you should feel GREAT, and have more energy than ever. π
How are things going for you now?
Hi Lynn. So far I am feeling strong. In addition to getting back to low carb eating (I feel off plan hard during the month of December) I am also hitting the 10,000 steps per day. I think that is helping me a lot. Great bonding time with my pup, Norman, and there are no temptations while outside on a walk π I live in the Chicago area and we’ve had pretty mild temps so far, which has helped! Thank YOU for all of your support, along with your great members on FB. Happy New Year Lynn!!
All great here! My βwhyβ is to keep getting and feeling better and healthier.. losing the weight is a added bonus!!
I’m doing ok. No cheats. I’m not hitting all my macros I fall short on all of them except carbs. Figures!
Hi Tracy,
When you said you fall short on all of your macros, fat and protein I assume? – what do you mean exactly? Do you have goals in grams for each, or what are you shooting for? I keep it really simple: 20 net carbs max and 70% fat minimum, and ignore everything else.
Feel good, walking every day, lost 4lb
How long does flu last … head ache… feeling crappy… taking my electrolytes… water water
The keto flu doesn’t last very long for me, just a day or two, but everyone is different. Too much water will flush out your sodium and electrolytes, and a ketogenic low carb diet is already a natural diuretic, so the best remedy is to sip on chicken broth – or salt water works too. I love a hot mug of broth with a pat of butter in it, that works great for those symptoms! π
Thanks Lynn, for all you do. I decided to do the challenge because I need to loose weight and get back in shape. I have been doing well with my plan and I am not feeling hungry after four days. The meal plans and shopping list has helped me very much. Hoping to be here for the 90 days.
Hi I am currently on a Daniel fast I wanted to ask for advice on what I can eat since most all of my protein is supposed to come from veggies
I’m not familiar with the Daniel fast. Are you only abstaining from meat? If so, other protein sources include nuts and nut butter, eggs if you can have those, or dairy.
I think im doing good. Having trouble getting 70% fat for some reason. But im down 4lbs aleady ! Im glad you mentioned the weigh in posts. I don’t really like posting my weight on FB lol
Hi Cris,
Getting 70% fat is a struggle for a lot of people it seems. I just eat foods already naturally high in healthy fats, like: avocado, pecans, eggs, cheese, salmon, chicken thighs or wings instead of breasts, ground beef, etc.
The great thing is, those foods taste better AND they’re usually cheaper than the leaner alternatives. π
I’m doing really well! For me the trick is definitely the tracking. I realize now that when I’ve struggled with keto in the past I wasn’t consuming nearly enough fat. This time, I’ve learned about making the transition from sugar-burner to fat-burner and it just makes so much more sense.
Hi Lynn, i am retired and I work out everyday except the weekends. I have trouble finding low carb things to snack on.
Hi Karen,
After awhile you’ll find you don’t really want or need to snack, as a ketogenic low carb diet is a natural appetite suppressant.
That said, I like simple things: pecan halves, macadamia nuts, a slice of cheese off the block (or string cheese or babybel), a mug of chicken broth with a pat of butter, etc. Or just a spoonful (2 tbsp) of almond butter. π
I started the Keto diet 2 years ago, lost 83 lbs, then slowly went off, starting to eat bread, and potatoes again in October 2018. I restarted my completely keto diet in mid November,started intermittent fasting 2 days a week once I was testing above 0.5 ketones, and have been in ketosis since 12-2-19. My ketones, utilizing KetoMojo, run anywhere from 1.2 to 3.8. However, I am stuck around 148-151 lbs. Yuck!
I am eating vegetarian keto, I work out at Planet Fitness at least 2 days a week, and get 8-10,000 steps in almost everyday. I am staying within the 70%/25%/5% parameters on a daily basis, I am keeping track of my foods through myfitnesspal.com, and I am completely frustrated.
I have cut the Russell Stover SF chocolates, the Reese’s SF PNB cups, and even the homemade fat bomb sweets out of my diet. I am utilizing Benefiber to boost the amount of fiber in my diet, and have both Bulletproof Brain Octane MCT oil and a MCT oil powder that I utilize daily to boost the fats in my diet.
I just don’t get it. I did so well the first time around, I don’t count calories, just make sure I hit my percentages on a daily basis. I am actually exercising, and not hating it! I’m just not losing any weight. Do you have any suggestions?
Thank you, so much for any suggestions you or your followers might have.
Susanne
Hi Susanne,
Have you lost any more weight since you posted this, or are your clothes fitting any differently? I’m not sure if you didn’t lose weight at all since starting back, or you meant you were in a temporary “hold” for a week or two – or more?
What are you doing differently this time, than you did the first time when you saw better results? Were you also exercising then? Were you also using the mct oil and powder then? You might try switching back to what you were doing before to see if your body responds better.
I’d love to hear more details. I’m happy to discuss and see if we can figure something out together. π