Low carb seven day keto challenge

Keto Low Carb Challenge

7-Day Low Carb Challenge

Join us in this 7-Day Low Carb Challenge to help kick you into ketosis and start your low carb journey for health, weight loss, or managing a medical condition such as diabetes.

Are you thinking about starting a low carb or ketogenic diet? It’s not always easy, but with the tips, recipes, and 7-day meal plan we’ve outlined in this article, you can start planning and get motivated to begin your low carb journey!

This 7-Day Low Carb Challenge is intended for those wanting to kick-start ketosis, a fat-burning metabolic state that can help you lose weight, control blood sugar levels, lower inflammation, reduce blood pressure, and even improve mental focus!

The meal plan provided at the end of this article follows a standard ketogenic diet approach, defined as a low carb, moderate protein, high fat diet that involves the following macronutrient ratios:

  • 70-80% of your calories from fat
  • 20-25% of your calories from protein
  • 5-10% of your calories from carbohydrates

This challenge is a great place to start if you have never done a low carb diet before or are looking to get back on track of your low carb diet. We encourage you to get out of your usual routine, as a new reality awaits on the other side. Be curious about your capabilities and open-minded about the outcome. Whether the next 7 days are what you expected or not, be proud of yourself for even partaking in this challenge, which is by no means a simple task!

Disclaimer: As always, speak to a medical professional prior to starting this 7-day low carb challenge, especially if you are managing a chronic health condition such as diabetes or a neurological disorder.

How Long Does It Take to Get into Ketosis?

First things first, let’s tackle this frequently asked question. How long does it take to get into ketosis? The answer is it depends. If you cut carbs all at once (the “cold turkey” method), it generally takes anywhere from 2-7 days to get into ketosis. But if you remove carbohydrates from your diet gradually, the answer can really vary!

In this 7-day challenge, we will be taking the cold-turkey approach. However, there are some common experiences associated with this approach that you should be aware of. Many people experience physical side effects (collectively known as the “Keto Flu”) after reducing their carb intake drastically. These might include:

  • Irritability
  • Irregular sleep and fatigue
  • Headache or dizziness
  • Brain fog
  • Constipation or diarrhea
  • Nausea
  • Sugar cravings
  • Difficulty while exercising

These physical changes are short-lived and should not deter you from continuing your journey. After all, it’s no surprise that some of these discomforts occur, considering you are making a major change in your diet! Dietary changes affect our brains and bodies in a big way; check out our blog for more information about how food influences your mood and sleep!

Getting Started: The Basics

Before we dive into our 7-day meal plan, let’s cover the basics of a low carb, moderate protein, high fat diet.

#1: Fat quantity and quality matters.

The number one thing to keep in mind before starting this 7-day challenge is that fats are your focus for the next week! Not only do you need to keep track of how much fat you are getting, but you also need to be choosing the right kinds of fats. Learn about “good” vs. “bad” fats.

Here are some examples of foods that provide healthy fats:

The following foods should be avoided as they contain mostly unhealthy fats:

  • Canola oil (AKA rapeseed oil)
  • Corn oil
  • Soybean oil
  • Grapeseed oil
  • Sunflower oil
  • Safflower oil
  • Grain-fed or reduced-fat dairy
  • Processed meats (bacon, sausages, hot dogs, and deli meats)

#2: Limit your protein.

You may be wondering why you need to limit protein on a ketogenic diet. The reason is that when you eat more protein than your body needs, some of it is converted into glucose (sugar), which can prevent you from entering or staying in ketosis.

The important thing to remember when choosing proteins for your ketogenic diet is to opt for complete proteins – those that contain all 9 essential amino acids – to ensure you are getting all your required nutrients. While many sources may recommend eating fattier cuts of meat on a ketogenic diet, these can actually contain “bad” fats and raise LDL cholesterol levels. Opt for lean sources and supplement your fat requirements from other foods.

Some examples of complete proteins include:

  • Free range chicken or turkey
  • Free range eggs
  • Grass-fed beef
  • Wild-caught fish
  • Shellfish and mollusks such as shrimp, crab, mussels, and oysters (check out our recipes for the best low carb seafood here!)
  • Organic tofu or tempeh
  • Clean protein powders (added to things like smoothies and baked goods)
  • Grass-fed yogurt and cheese
  • Grass-fed or marine collagen peptides

#3: Don’t forget about fibre!

Fibre found in non-starchy vegetables not only improves digestion, but it can also help keep you feeling full and reduce sugar cravings. Non-starchy vegetables are also a great source of other essential nutrients including vitamins, minerals and antioxidants that contribute to good health. While technically fibre is a carb, it does not count towards net carbs, which is really what we’re concerned with when it comes to low carb diets. Fibre does not cause spikes in blood sugar levels, nor is it stored as fat if we eat too much of it, unlike sugars and starches.

One last thing to note is that fruit, although high in fibre, is also high in naturally occurring sugars. Try to limit your intake of fruits or stick to low carb fruits such as berries, melons, and avocados. You can also use freshly squeezed lemon or lime juice to add a boost of vitamin C and flavour to your meals.

#4: Stay Hydrated

During the first week or two after starting a ketogenic diet, you will probably experience a lot of water loss (and more frequent urination), which also means you’ll lose many important electrolytes. This happens when the body starts burning through extra stores of glycogen, a molecule consisting of sugar and water.

Be sure to sip on water consistently, aiming for 2-4L per day. You can also add a pinch of salt and a squeeze of lemon or lime to replenish some of those lost electrolytes. Learn more about the importance of consuming enough salt on a keto diet.

Calculating Your Macros

Finally, before we dive into the 7-day meal plan, we have one last helpful tip for getting started with a low carb diet. One point of confusion for many first-time low carb dieters is how to calculate your macros. Fat, protein and carbohydrates all have different caloric densities; meaning 1g of fat does not contain the same amount of calories as 1g of protein or 1g of carbohydrates. Since we want to know what percentage of our daily calories we should attribute to each macronutrient, it is helpful to know how many calories are in each. Use the following guide below to help you calculate your macronutrient ratios:

  • 1g of fat = 9 calories
  • 1g of protein = 4 calories
  • 1g of carbohydrates = 4 calories

If you consume 2000 calories a day and you want to achieve, as an example, a 70:20:10 fat to protein to carb ratio, you should consume the following grams and calories of food:

  • Fat: 70% x 2000 calories = 1400 calories / 9 calories per gram = 155g of fat
  • Protein: 20% x 2000 calories = 400 calories / 4 calories per gram = 100g of protein
  • Carbohydrates: 10% x 2000 calories = 200 calories / 4 calories per gram = 50g of carbohydrates

7-Day Low Carb Meal Plan

Here’s a look at how the next 7 days will look if you follow this 7-Day Low Carb Challenge! Note that this is not a one-size-fits-all meal plan, but it can point you in the right direction if you are looking to start a ketogenic diet and need some recipe inspiration.

On the first two days, we recommend fasting until lunch time. The body naturally enters a state of ketosis after 12-16 hours of fasting, so aim for the 16-hour mark to have your first meal. You can drink coffee or tea in the morning, just don’t add any milk or sugar as this will add calories and kick you out of your fast. You can, however, opt for a zero calorie sweetener such as Lakanto Monk Fruit Sweetener, or one of these flavoured Organic Liquid Stevia Drops from Crave Stevia!

You’ll notice that the first two days are also very low carb and low calorie. This is intended to help your body get into ketosis faster and create a caloric deficit that can help you shed some weight. For the rest of the week, there is more wiggle room for carbs and regular caloric intake resumes (based on a 2000 calorie/day diet).

Day 1

LunchLow Carb Omega 3 Fat Bomb Salmon73g49g3g859
DinnerKeto Chicken Fajitas29g28.5g5.5g423
Snack/DessertKeto Macadamia Nuts and Keto Chocolate Shake21g       34g2g       7g2g       5g  200       336

You may need the following ingredients for these recipes:

Day 2

RecipeFatProteinNet CarbsCalories
LunchChicken Fajitas Lunch Bowl (use leftovers)47g33g9g602
DinnerPan Seared Chicken & Mushrooms with Cheesy Cauliflower Puree42g43g6g595
Snack/DessertKeto Macadamia Nuts and Quick Keto Chocolate Mousse21g       38g2g       5g2g       5.5g  200       373

You may need the following ingredients for these recipes:

Day 3

RecipeFatProteinNet CarbsCalories
Breakfast1 cup Grass-Fed Yogurt/Unsweetened Coconut Yogurt with 1 cup Keto Cherry Almond Granola32g28g11g470
LunchSuperfood Low Carb Veggie Salad with 1 85g can of Tuna33g23g5g423
DinnerKeto Thai Curry Chicken with Coconut Cauliflower Rice42g32g9.5g539
Snack/DessertGood To Go Snack Bar and Keto Chocolate Shake12g     34g5g     7g4g     5g160     336

You may need the following ingredients for these recipes:

Day 4

RecipeFatProteinNet CarbsCalories
BreakfastToasted Almond Fatty Bun with Brie Cheese and Strawberry Chia Jam37g19g5g487
LunchKeto Chicken Salad Bowl (make leftovers)43g30g5g548
DinnerSesame Crusted Salmon with Coconut Cauliflower Rice63g47g8.5g800
Snack/DessertNo Sugar Added Dark Chocolate15g3g4g190

You may need the following ingredients for these recipes:

Day 5

RecipeFatProteinNet CarbsCalories
Breakfast1 cup Grass-Fed Yogurt/Unsweetened Coconut Yogurt with 1 cup Keto Cherry Almond Granola32g28g11g470
LunchLeftover Keto Chicken Salad Sandwich served on an Almond Fatty Bun68g40g8g868
DinnerAsian Steak Kebabs (make leftovers)26g26g7g373
Snack/DessertSunflower Butter Cocoa Smoothie24g11g3g317

You may need the following ingredients for these recipes:

Day 6

RecipeFatProteinNet CarbsCalories
BreakfastToasted Almond Fatty Bun with 1 medium Avocado and 2 large eggs56g25g7g703
LunchAsian Beef Lettuce Wraps (fill Romaine lettuce with leftovers)26g27g8g393
DinnerGrilled Bruschetta Chicken (make leftovers) with Cheesy Cauliflower Puree38g57g17g662
Snack/DessertNo Sugar Added Dark Chocolate15g3g4g190

You may need the following ingredients for these recipes:

Day 7

RecipeFatProteinNet CarbsCalories
BreakfastToasted Almond Fatty Bun with Brie Cheese and Strawberry Chia Jam37g19g5g487
LunchGreek Chicken Salad (use leftover chicken)53g31g7g644
DinnerKeto Eggplant Lasagna (2 servings)46g60g18g736
Snack/DessertGood To Go Keto Snack Bar12g5g4g160

You may need the following ingredients for these recipes:

Stay Connected

We hope that you enjoyed reading this article and are ready to get started on this 7-Day Low Carb Challenge! As a little incentive, if you start your challenge between 08/15/2021 through 02/09/2022 (inclusive), receive 10% off your order of $60 or more (before tax and shipping) with coupon code 7DLCC applied at our online checkout.

Valid online only or redeemed for in-store pickup option, which is available at online checkout. Limit one use per customer. Promotion may end without notice and/or while promotional quantities last. No substitutions or rainchecks, please. Valid until 2022-02-10.

Don’t forget to head over to our Facebook and Instagram pages to share your journey with our low carb community, too! And please let us know how we did with a Google Review, and remember to sign up for our free newsletters to get the best low-carb, zero sugar, and keto-friendly product prices, as well as trendy news, product launches and updates!