Dieting can be tedious, confusing, and intimidating. There are many meal-plans out there authored by so-called slimming experts. It’s hard to know which ones are useful and which ones are not. The 28-day meal plan is easy to follow.
Things can get even more complicated when designing your own meal-plan. It takes a frustratingly long time to research and put together what to eat and what not to eat. Especially when it comes to sustained weight loss, you can find yourself overthinking it. I know I did, I made it a lot harder for myself.
If you do require help with meal planning, you can check out my article 10 awesome meal planning ideas for ideal weight loss.
Several studies have backed the effects of the keto diet on weight loss. However, adapting to the keto lifestyle can be challenging but well worth it in the long run.
At first, most people believe that this way of eating is insufferably restrictive. It involves giving up all your favorite foodstuffs, right? If you answered yes, you are mistaken. I don’t miss sugary treats anymore.
Table of Contents
- 1 Keto Diets are as Diverse as We are
- 2 But What is The Keto Diet?
- 3 What is a Healthy Keto Diet?
- 4 The Benefits of a Ketogenic Diet
- 5 My Experience
- 6 The 28-Day Keto Challenge – What is it?
- 7 What You Will Find in the 28 Day Keto Challenge
- 7.1 Book 1 -Keto Diet: The Basics
- 7.2 Book 2 -Eating on Keto
- 7.3 Book 3 -Ketosis: Tips for Staying in Ketosis
- 7.4 Book 4 -Macros: A Micro Look at Macronutrients
- 7.5 Book 5 – Keto Flu: Beating It in a Healthy Way
- 7.6 Book 6 -Intermittent Fasting: Tips for Success
- 7.7 Book 7 – Keto and Friends: Dealing with Social Pressures
- 8 What this Program Means for You, the Dieter
- 9 The Economics of Weight Loss
- 10 Benefits of the Program
- 11 Disadvantages of the Program
- 12 The Verdict
- 13 References Used in This Article
Keto Diets are as Diverse as We are
The Ketogenic diet is not a life sentence of steak and cheese! No-one can survive on such a restricted diet for long. A variety of foods not only makes Keto easier to stick to, but it’s healthy to have a variety of different foods in your diet.
I learned this the hard way when I was younger. Staying in a hotel while I was on secondment for work, five days a week, I would eat steak. I made myself very ill.
After you learn the intricacies of the keto diet, you will come to find that it is easily the least restrictive of all diets. Getting on this diet is a set up for success without guilt or intense cravings.
The truth is, you could spend many hours or days looking into the keto diet. Even if you have the time, you might not have the energy for that tedious engagement. For that reason, experts and entrepreneurs often come with keto meal programs that compile all the information you need to know, plus quick done for your menus and recipes. That makes things easier for the modern dieter.
It’s no wonder that Ketogenic meal plans are becoming popular now. With celebrities like Jenna Jameson taking on the keto diet.
You can find out more about Jenna’s keto diet in our article Jenna Jameson’s keto diet plan.
But What is The Keto Diet?
A ketogenic diet is a low-carbohydrate style of eating that aims to deliver moderate amounts of dietary protein and high amounts of dietary fat. This restriction in carbs helps the body to shift toward ketosis, which is a state that promotes the metabolism of fats to ketone bodies.
When eating on a keto diet, your central nervous system and other organs depend on ketones as the source of energy. Ketones are made in the liver after you have reached the state of ketosis. They can be measured in urine whenever you want to confirm that you have reached ketosis during a keto diet.
To find out more about the keto diet, read my article the ketogenic diet – the ultimate beginner’s guide to keto.
What is a Healthy Keto Diet?
A ketogenic diet comprises about 10 % of calories from carbohydrates, including leafy greens, non-starchy vegetables, and berries and small amounts of legumes. 20% of calories come from proteins, including grass-fed animal protein and seafood. 70% of calories come from healthy fats, including unsaturated oils, coconuts, nuts, and seeds.
When we talk about the carbs intake, you should be consuming between 20G – 50G per day.
The 10:20:70 classic keto diet is the guideline for a healthy macronutrient distribution for anything you eat on any given day. However, your doctor may recommend slight modifications to this ratio based on your health status and physical activity goals.
For example, if you wanted to build muscle while on Keto, you would need to increase your protein. If you’re interested in building muscle on keto, read my article building muscle on the keto diet: full guide here.
The Benefits of a Ketogenic Diet
There are many advantages to following a keto diet, from weight loss to an increase in cognitive performance, enhanced cardiovascular, and balanced blood sugar, among others.
Weight loss: The most likely reason you’re reading this is for weight loss. The Keto diet has been proven effective in weight loss; it’s a direct science where your body breaks down fat stored in your tissues for energy. On top of that, eating plenty of fats and proteins can help reduce cravings and the risk of overeating.
Mental focus: When on a ketogenic diet, your brain uses ketone bodies in place of glucose as the source of fuel. This new adjustment can facilitate more nerve growth factors together with increased synaptic connections between brain cells, ultimately resulting in sharper focus and enhanced cognitive performance.
Blood sugar regulation: Clinical studies show that low-carbohydrate diets can support insulin metabolism in the human body. The absence of carbs from the menu enables the body to maintain blood glucose levels by lay fat and proteins.
Increased energy: Carbs provide energy for the physical activity in your day. However, in ketosis, your body utilizes fat as fuel, supplying your brain with a consistent amount of ketone bodies that can also enable enhanced physical performance.
You can skip this section if you want to jump into finding out more about the 28-day keto challenge program.
When I lowered my carbs, for the first few days, I experienced headaches; I just made sure I drank plenty of water. For the first couple of weeks, I noticed my strength had dropped in the gym. This soon came back, and I was able to perform my usual workout routine.
I found I slept better at night, my nose was not blocked as much as it usually was, and I could see my abs. Unfortunately, due to an operation on my foot, I undid all my hard work. Now that I have recovered and am able to work out again, I have re-started my keto diet.
The 28-Day Keto Challenge – What is it?
It takes more than two weeks to form a habit, studies show. The 28-Day Keto Challenge program is a keto guide that might enable you to transform into a keto-friendly lifestyle for sustained weight loss. The program is focused on a low-carb, high-fat diet to throw your body into the state of ketosis.
In this meal plan program, you can eat everything you want to eat, provided you strip away high-carb foods from the menu.
The 28-Day Keto Challenge program is available in digital format online. You can get access to the program immediately after making your purchase. It works on all devices, including desktop and mobile.
What You Will Find in the 28 Day Keto Challenge
This keto resource contains seven books, including:
Book 1 -Keto Diet: The Basics
The first book of the program touches on the foundations for the keto diet and the science behind it. Its main topics include:
- ABCs of the Keto Diet
- Keto Diet Goals
- Getting Started: Food items, Keto food charts, and recommended supplies
- Ideas for Success
- Foods to indulge and those to avoid
Book 2 -Eating on Keto
This second book on the program guides you in ways to customize your meal plans. Depending on your rate of physical activity and other factors that affect the basal metabolic rate. Here is also where you will learn about adding more healthy fats to your diet.
There is a section on cravings. It exposes ways to recognize what you need and how to nip those cravings in the bud. Alongside that, this book includes ten breakfast recipes, 14 lunch, and 14 dinner menus making up a 28-day meal plan. Extensive research has already been done on the meal plan so you can focus on actually shedding off those extra pounds.
Book 3 -Ketosis: Tips for Staying in Ketosis
Here is where you will learn about the state of ketosis and how to get there in under three days. The books shed light on signs that you are in ketosis, and how to measure it in blood and urine. You might become a bit of a ketosis guru after reading this book.
Book 4 -Macros: A Micro Look at Macronutrients
Counting macros is tedious; every dieter knows about that. What’s often discouraging with meal plans is keeping count of what you consume. This program makes things easier when it comes to caloric number crunching.
Here you get to learn all about macros and what nutrients to prioritize. The book further lays down an easy-to-follow method for calculating and tracking macros, and how to identify hidden carbs. Macros are Carbs, Protein, and Fats.
Book 5 – Keto Flu: Beating It in a Healthy Way
The 5th book of the 28-Day Keto Challenge dives into what can be a nasty side effect of the keto diet. It is the infamous keto flu that is associated with signs such as lethargy, diarrhea, headaches, and other side effects. Everyone experiences the keto flu differently. The program guides you on how to beat this flu quickly when it starts.
I had headaches for the first three days as I went from eating around 250G of carbs a day to less than 50G a day. I just drank a lot of water, which helped.
Book 6 -Intermittent Fasting: Tips for Success
If you are new to the corridors of fasting, this book will be your guide. It will walk you through the different avenues of the meal plan, the styles, how to breakfast, and how to get the most weight loss results from IF. Terry Crews (My wife thinks I’m obsessed With Terry) swears by intermittent fasting. https://www.menshealth.com/fitness/a20771387/terry-crews-intermittent-fasting-workouts/
Book 7 – Keto and Friends: Dealing with Social Pressures
Friends, colleagues, and family might be your source of encouragement or discouragement. You need a way to deal with social pressures when you follow a keto diet for your health and weight loss interests. This book teaches ways to order when eating out and what beverages to indulge or skip.
What this Program Means for You, the Dieter
The 28-Day Meal Plan is rich in information on all matters ketogenic diet and how to incorporate it into your lifestyle seamlessly. On top of the guides, you get meal plans that include menus and recipes. Most of them are quick recipes that you can make in less than 30 minutes. That means less stress for you in the kitchen.
Also, this program contains bonus books on:
Keto Desserts: It explains how to enjoy natural sugar desserts such as monk fruit and stevia. It gives you more than 30 ways of making healthy keto desserts to stop your cravings.
Avocado Recipes: These fruits are rich in fat, and this bonus book focuses on avocado recipes that you can enjoy.
Keto Supplement Guide: The program further delves into the healthy keto supplements for fitness enthusiasts and ways of making the diet effective for bodybuilders.
The Economics of Weight Loss
Weight loss is costly; the gym subscriptions, the diet pills, the slimming belts, and other accessories. If you’re doing it wrong, it means that you will still be spending money on things that don’t work many years from now.
At $37, the 28-Day Keto Challenge program furnishes you with all the information on natural weight loss through the keto diet. The $37 might be the reason that you lose weight without going broke. There is a 60-day money-back guarantee.
Benefits of the Program
- It has extensive information and guidelines for what you need to start on the keto journey.
- It dives more in-depth into the details of the keto diet and how to make it work for you.
- It’s refreshing that the program is about a natural weight loss method whose efficiencies are backed by science.
- The program is in digital format, meaning you can use it on the go.
- It comes with a 60 Day Money Back Guarantee, which is a confidence booster for first-timers.
Disadvantages of the Program
It’s a good thing that its existence in digital format makes things easy for the user, but that limits sharing. It’s easy to share a hard copy book with a friend without feeling guilty over piracy. The point is; it would have been nice to have this program in hard copy.
The 28-Day Keto Challenge program is a reliable keto program for those pursuing fitness and weight loss. It simplifies the keto diet, the science behind it, and how to make it work in your lifestyle. If it doesn’t work for you, there is a 60-day window to return it for a full refund.