The ketogenic diet is a low-carb, high fat, and moderate-protein plan that helps you lose weight as you burn the fat you consume. Thousands of keto diet enthusiasts are following this fantastic diet for health benefits and losing weight.
Research has shown some tremendous benefits of the keto diet as it helps to burn the body fat much faster and can lower inflammation. Thus, those suffering from problems with blood sugar, thyroid, Alzheimer’s, or epilepsy may benefit from the diet with a doctor’s supervision.
When searching for information on this diet, you may have come across different types of plans, like a customized plan for women above 40, or a special diet plan created by nutritionists.
For a newbie who knows little about the diet, it may be confusing to figure out the objective of the keto diet plans. After all, there are different people out there in shapes, sizes, and weight, and what may work for one may not for another.
Why not take up the 30-day keto challenge and find out what the ketogenic lifestyle can do for you? If you have ever considered trying the low-carb diet plan for weight loss or other health benefits, this is a good way to get started.
Nevertheless, as a beginner, you must first learn a bit more about the challenge, what foods you are allowed, and which ones are forbidden to stay on the diet. Always keep your doctor involved and let them know the changes you make to your lifestyle.
What is a 30-day keto challenge?
The challenge is a fun way to try the low-carb ketogenic diet and stay on track. The diet has strict rules to follow regarding what you can and can’t eat, so setting an end date can be a powerful motivator.
This way, you get closer to the finish line each day, and you gain a sense of pride when you complete the 30 days. In the end, you see and feel the effects of the new diet and can decide if you want to continue.
How do I start a 1-month keto challenge?
Knowing is half the battle, so the first step is to gather information. You can find a detailed overview of how to do 30 days of keto on PlanKetogenic, with tips on getting started, meal ideas with macro information, and frequently asked questions.
If you have never done keto before, you should be aware that the first few days of the month can be challenging. As you change your diet, your body changes, and it takes time to adapt.
Be prepared to feel low on energy at first, so you can stick with it and push through the hard days in the beginning.
How does keto work?
The basics of the diet work like this: when you eat very low amounts of carbohydrates, the body has to find a different energy source.
So, instead of relying on sugar from carbohydrates, the body starts using fat as its energy source. This is called ketosis because the fat is turned into ketones that your body can use for fuel.
On this diet, you eat lots of healthy fats to provide energy and cut out most carbohydrates to keep your body in ketosis.
The more fats you burn, the more you lose weight. It only takes a few days to reach the state of ketosis, so you can expect to see real results only after a month.
What are the results of a 30-day keto plan?
The results of a 30-day keto plan vary from person to person. But the month-long experiment can undoubtedly help you change your eating habits and break your dependency on certain foods that are addictive, such as crackers, pasta, and pre-packaged snacks.
If you follow the diet correctly, you can certainly lose some extra pounds. In the first month of keto, most people can lose more than 10 pounds, though the exact number will depend on your starting weight, what you eat, and how much you exercise.
By the end of the month, you may also experience benefits like reduced cravings, more energy throughout the day, and better sleep.
What’s the hardest part of doing keto for one month?
Every individual on a 30-day keto plan is bound to come across some challenges. Perhaps one of the hardest things is staying away from carbs. Many people’s favorite comfort foods, like pizza, fries, soda, and sweets, are not allowed.
As you change your eating habits, it takes a strong will to follow the diet plan and keep those cravings under control.
You will have to develop new habits, including preparing your own food from scratch. Cooking is a valuable skill, and it can be lots of fun, but it is also time-consuming.
Although not everyone will experience it, it is quite possible that you might get what’s known as the “keto flu”. You can expect some mental fogginess, body fatigue, and irritable moods when you first start.
You might feel a bit low as your body might feel drained out without those carbs. Symptoms may last a few days or a couple of weeks, or you may not experience them at all. Each person’s body reacts differently.
What happens before and after the 30-day keto challenge?
The first few days of the challenge are exciting, but you may experience sugar withdrawal or symptoms of the low-carb “flu” after a few days.
Intense exercising may leave you very tired, so you may need to bring down the intensity at first. You are bound to notice a pattern when you get hungry or are hit by certain cravings.
But you will enjoy seeing the results! Weight usually begins to come off in just the first week. As time goes on, you will look and feel a lot slimmer, and your clothes will fit you better by the end of the month.
As the ketogenic diet can change your body’s mineral and water balance, it is a good idea to drink lots of water and make sure to get enough electrolytes.
For the average person, going on the 30-day ketogenic challenge is not too inconvenient. With a little motivation and focus, you can complete the whole month on Keto.
According to health experts, the right keto diet can perhaps even help treat and prevent some diseases. However, it is highly recommended to consult your doctor before making any dietary changes.
Try it for a month to see how your body reacts. The challenges, successes, and benefits are different for everyone. Keep in mind that along with making good food choices, exercising can speed up weight loss and make you healthier overall.
Whether you are a beginner or a seasoned keto, the 30-day challenge is a good motivator for everyone. At the end of the month, you can assess whether or not the lifestyle is worth it for you.
Remember to follow a ketogenic monthly meal plan under the guidance of your physician, and see what keto can do for you.