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28 Day Keto Challenge

Posted on November 5, 2022November 5, 2022 By Admin No Comments on 28 Day Keto Challenge

Introduction

The 28 Day Keto Challenge is an introduction to the keto diet. A keto diet, just as we’ve known, is effective in burning fat and promoting weight loss and many other health and performance benefits.  Trying the keto diet but not sure if you want to commit to it long-term? I get it! Keto can offer great benefits like reducing hunger, boosting energy, improving mental clarity, and more. But if you’re unsure if you want to stick with it, here’s a 28-day keto challenge to help you achieve your goals. It’s a general idea for meals and you can google and find tons of recipes for any of the meals. Enjoy and have fun!

First Week

Keto Diet

You can adjust to Keto faster with Keto Family Meals. During the first week, you tried to choose recipes that might be very similar to the foods you already like to help you adapt to this new way of eating. Don’t forget; you can change the recipes as often as possible. Your goal this week is to enjoy your meals and not feel like you’re missing out!

Day 1

Optional breakfast: traditional keto coffee

Lunch: Caesar salad with avocado and bacon

Dinner: Chicken casserole with mushrooms and turnips

Keto Diet

Day 2

Optional breakfast: keto hazelnut cake

Lunch: Tuna salad with lemon and pepper

Dinner: sautéed with minced meat

Day 3

Keto Bread Books

Optional breakfast: mini bacon keto omelet

Lunch: simple egg salad

Dinner: leftover chicken, mushrooms, and kale

Day 4

Optional breakfast: traditional keto coffee

Lunch: Bacon and broccoli salad with fried eggs

Dinner: Beef teriyaki with sesame and kale

Day 5

Optional breakfast: keto hazelnut cake

Lunch: Cucumber boats stuffed with leftover egg salad

Dinner: Pasta with Tuscan fried chicken

Day 6

Optional breakfast: traditional keto coffee

Lunch: Caesar salad with garlic and prawns

Dinner: Dijon pork chops with apples and roasted cauliflower

Day 7

Optional breakfast: mini bacon keto omelet

Lunch: Easy Salad Chicken Noodle Soup

Dinner: Leftover beef teriyaki with sesame and turnips

Second Week

The second week is when you settle on your new ketogenic diet. Finally, you may be past the keto flu and starting to feel like yourself again. This week, your goal is to continue eating keto meals and examining how you’re feeling. Are you starting to feel more energetic? Is the fog removed from your brain? Are your joints starting to hurt less? Start by adjusting your body and listening to what it tells you.

Day 1

Optional breakfast: keto coconut coffee

Lunch: Turkey and vegetables in a skillet.

Dinner: Sautéed pork with sautéed garlic and spinach.

Day 2

Optional breakfast: chicken sausage and bacon.

Lunch: chicken salad with lemon and berries

Dinner: Plain Keto Chili

Day 3

Optional breakfast: keto zucchini bread

Lunch: leftover turkey and a frying pan with vegetables.

Dinner: sautéed pork and cashews.

Day 4

Optional breakfast: keto coconut coffee

Lunch: fried chicken with avocado.

Dinner: easy keto chili

Day 5

Optional breakfast: chicken sausage and bacon.

Lunch: Spanish omelet

Dinner: Chicken casserole with broccoli.

Day 6

Optional breakfast: keto zucchini bread

Lunch: Leftover Spanish omelet with salad

Dinner: lemon and garlic ghee with a sauce of shallots, ginger, and asparagus

Day 7

Optional breakfast: keto coconut coffee

Lunch: 3-ingredient pasta, smoked salmon, cream

Dinner: broccoli casserole with leftover chicken.

Third week

You’ve finished your two weeks of Keto recipes and are now ready to start your third week! Of course, you can change recipes as often as you want, which is true this week. However, your goal this week is to try new Keto recipes. Try a recipe that is unlike any you’ve tried before. Cook a protein you’ve never cooked before. Try spices you’ve never tried before. You might be lucky to find out that you love a recipe you didn’t know existed!

Day 1

Optional breakfast: Keto fizzy coffee

Lunch: fried chicken with pepper

Dinner: homemade keto cake

Day 2

Optional breakfast: keto apple and cinnamon bun

Lunch: Spinach bun with cucumber salad

Dinner: chicken pasta with tomatoes and basil

Day 3

Optional breakfast: a keto breakfast stack

Lunch: chicken and cauliflower couscous salad.

Dinner: salmon curry

Day 4

Optional breakfast: Keto fizzy coffee

Lunch: baked eggs with avocado.

Dinner: homemade keto cake. advanced

Day 5

Optional breakfast: keto apple and cinnamon bun

Lunch: Spinach meatballs with avocado salad

Dinner: stew pork and cabbage in a saucepan.

Day 6

Optional breakfast: a keto breakfast stack

Lunch: couscous salad with leftover chicken and broccoli.

Dinner: sautéed zucchini with garlic and coriander

Day 7

Optional breakfast: Keto fizzy coffee

Lunch: Minced chicken with Dijon coconut sauce.

Dinner: stewed ham and rolled in leftover skillet.

Fourth week

You still have one week of your free keto meal plan! Found some new keto recipes that you love? Are there any that make up the usual recipe rotation? I want you to enjoy this week and enjoy every meal. Maybe you will be trying a keto dessert this week? Life can be boring, but your food doesn’t have to be.

Day 1

Optional breakfast: keto coffee fortified with collagen

Lunch: smoked salmon and cucumber roll

Dinner: Roast beef with carrots and onions.

Day 2

Optional breakfast: 10-minute keto toast

Lunch: fried chicken with basil.

Dinner: Pork fajitas

Day 3

Optional breakfast: keto berry muffins

Lunch: Pork and Spinach Quiche with Avocado Fried with Lemon

Dinner: 3-ingredient crispy chicken thighs with cauliflower puree

Day 4

Optional breakfast: keto coffee fortified with collagen

Lunch: Tuna with broccoli and roasted cauliflower

Dinner: leftover roast beef with sprinkled onions

Day 5

Optional breakfast: 7-minute keto toast

Lunch: easy meatball soup

Dinner: 3-ingredient crispy chicken thighs with cauliflower puree

Day 6

Optional breakfast: keto berry muffins

Lunch: small quiche with leftover ham and spinach with salad

Dinner: quick beef and sautéed broccoli.

Day 7

Optional breakfast: keto coffee fortified with collagen

Lunch: Easy leftover meatball soup

Dinner: Shrimp with cucumber and ginger with fried “rice.”

Conclusion

The ketogenic diet can have therapeutic effects and is being investigated for various uses. However, it is important to note that this diet must be done correctly, as improper implementation can negatively affect one’s health. Furthermore, the diet requires a significant commitment and regular evaluation. Additionally, it takes the body a minimum of two weeks to adjust to the drastic reduction in carbohydrates. Finally, the macro nutrient ratio must be kept constant to maintain the benefits of the diet over the long term.

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