{"id":10905,"date":"2020-10-29T16:58:21","date_gmt":"2020-10-29T16:58:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10905"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"30-day-keto-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/","title":{"rendered":"30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#What_Is_the_Keto_30-Day_Challenge\" >What Is the Keto 30-Day Challenge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#30-Day_Keto_Basics_Challenge_What_Are_Some_Important_Facts_to_Know_Before_Attempting_This_Month-Long_Eating_Plan\" >30-Day Keto Basics Challenge: What Are Some Important Facts to Know Before Attempting This Month-Long Eating Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#How_Much_Carbs_Can_You_Have_in_a_Day\" >How Much Carbs Can You Have in a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#What_Foods_to_Avoid\" >What Foods to Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#What_to_Eat_on_the_30-Day_Keto_Challenge\" >What to Eat on the 30-Day Keto Challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#How_Much_Weight_Can_You_Lose_in_30_Days_on_Keto\" >How Much Weight Can You Lose in 30 Days on Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Free_Sample_of_a_Keto_30-Day_Challenge_Meal_Plan\" >Free Sample of a Keto 30-Day Challenge Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Day_Seven\" >Day Seven<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#What_Is_the_Hardest_Week_of_Keto\" >What Is the Hardest Week of Keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#How_do_I_know_Im_in_ketosis\" >How do I know I\u2019m in ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#Can_I_drink_alcohol_on_keto\" >Can I drink alcohol on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#How_long_does_it_take_to_lose_belly_fat_in_ketosis\" >How long does it take to lose belly fat in ketosis?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you ever considered trying a low-carb eating plan for weight loss? If you have, then the 30-day keto challenge could be the answer to your dieting and weight loss problems.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019re going to discuss what a 30-day keto challenge is, what foods you can consume while on it, and which foods are forbidden from this eating plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Keto_30-Day_Challenge\"><\/span><b>What Is the Keto 30-Day Challenge?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Essentially, it\u2019s a 30-day test where you only eat foods and meals that follow the keto way of life. But what is a <a href=\"https:\/\/betterme.world\/articles\/15-keto-diet-hacks\/\">keto diet?<\/a> It is an extremely low-carb, high-fat eating plan. Those attempting this eating plan are required to drastically reduce the amount of carbs they consume a day and replace the deficit with fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An important fact to note is that while keto is essentially considered a low-carb diet, it should not be put in the same category as other low-carb diets that are available today. Unlike the other plans that focus more on your protein intake, this eating plan dials up your fat intake and keeps your protein intake moderate (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/should-you-try-the-keto-diet\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, on the 30-day keto challenge, you\u2019ll be consuming meals that are high-fat, low-carb, and moderate-protein &#8211; remember that too much protein may interfere with the ketosis process, something that you\u2019re trying to achieve on this challenge.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Keto_Basics_Challenge_What_Are_Some_Important_Facts_to_Know_Before_Attempting_This_Month-Long_Eating_Plan\"><\/span><b>30-Day Keto Basics Challenge: What Are Some Important Facts to Know Before Attempting This Month-Long Eating Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you look up tips on <a href=\"https:\/\/betterme.world\/articles\/how-to-start-losing-weight-for-beginners\/\">how to start losing weight for beginners<\/a>, one of the most commonly stressed points is making changes to your diet. The keto diet is on the list of the most popular diets that will be recommended to you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientific research on this eating plan continues to show that it can be effective in helping overweight and obese participants lose weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9312449\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0924224421000893\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/s12916-023-02874-y\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, it still requires a calorie deficit, and isn\u2019t necessarily more effective than other reduced-calorie diets in the long term. Furthermore, its long-term health implications aren\u2019t fully understood, and it isn\u2019t effective or appropriate for everyone. Talk to your healthcare provider to get individualized advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s best to first educate yourself on the rules and the ins and outs of this diet if you\u2019re thinking of trying it. Here are some important facts to know before attempting the 30-day keto challenge.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Carbs_Can_You_Have_in_a_Day\"><\/span><b>How Much Carbs Can You Have in a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously stated, this eating plan is rather strict on its carbohydrate intake and the matter of how many carbs per day can be consumed on the 30-day keto diet challenge is one of the first things that anyone who is thinking of attempting this eating plan should establish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When following the 30-day keto challenge, 55 to 60% of your food energy intake should come from fats, 30 to 35% from protein, and just 5 to 10% should be from carbs. This means that if you\u2019re consuming a 2,000 kcal diet, your carbohydrate intake should be between 25 and 50 grams per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it should be noted that these recommended percentages can sometimes vary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to be even stricter with your carbohydrate intake, you can follow the original classic ketogenic guidelines where your carb intake will be just 10 to 15g per day. On such a plan, your protein intake would be determined by your weight at the ratio of one gram of protein per kilogram of body weight with the remaining calories covered by fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9312449\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite the changes in percentages, the remaining constant is that most people\u2019s number of carbs per day on the 30-day keto challenge does not exceed 50 grams (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now that you know how to start a 30-day keto challenge, here\u2019s a simple <a href=\"https:\/\/betterme.world\/articles\/1550-calorie-meal-plan\/\">meal plan<\/a> to help you better understand how to go about this challenge.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_to_Avoid\"><\/span><b>What Foods to Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned above, this meal plan is quite restrictive when it comes to your carbohydrate intake. To help you stay true to the eating plan, here are some foods and drinks that should typically be avoided when on the 30-day keto challenge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grains.<\/b><span style=\"font-weight: 400;\"> They are quite high in carbs and will likely take your body out of ketosis. Examples of grains include rice, quinoa, oats, corn, and buckwheat. Bread and pasta made from wheat or other grains should also be avoided.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Most fruits. <\/b><span style=\"font-weight: 400;\">As most popular fruits such as mangoes, bananas, oranges, apples, and pears are quite high in sugar and carbs, people attempting the 30-day keto challenge are generally advised to avoid them. However, you\u2019ll be allowed to consume some low-glycemic options such as berries, avocados, tomatoes, and olives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-carb vegetables.<\/b><span style=\"font-weight: 400;\"> While most vegetables are quite low in carbs, some tend to contain a lot of starch and are high in carbs. You should avoid starchy vegetables such as sweet potatoes, yams, cassava, parsnips, and white potatoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes and lentils.<\/b><span style=\"font-weight: 400;\"> Like grains, they\u2019re quite high in carbs and not keto-friendly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugary drinks and alcohol.<\/b><span style=\"font-weight: 400;\"> They\u2019re high in sugar, which is something that is highly discouraged on keto. As for alcoholic drinks, some options such as wine, whiskey, light beer, rum, and gin can be consumed while on this challenge, but only in moderation.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Eat_on_the_30-Day_Keto_Challenge\"><\/span><b>What to Eat on the 30-Day Keto Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following foods are considered to be keto-friendly (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All kinds of meats, including organ meats and poultry. However, for heart health, it\u2019s ideal to choose mostly lean and unprocessed meats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish such as salmon, sardines, and mackerel, and other seafood such as shrimp and crabs. Please note that while most fish and other seafood have zero carbs, others such as oysters and octopus have a small amount of carbs, so if you want to include them in the challenge, you must keep that in mind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Non-starchy vegetables, including leafy greens, cauliflower, bell peppers, zucchini, cucumbers, eggplants, asparagus, and onions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy such as butter, cream, and cheeses. Please note that while dairy products like these are allowed on the diet, milk and ice cream are not. Ice cream contains added sugars while milk, particularly whole milk, contains lactose, a kind of milk sugar and also a carbohydrate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6893676\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2306-5710\/3\/3\/35\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you want to consume milk on this challenge, we encourage you to look for low-carb substitutes. Unsweetened plant milks such as soy, almond, and coconut milk are fantastic keto-friendly alternatives.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinks &#8211; water, <a href=\"https:\/\/betterme.world\/articles\/bone-broth-for-weight-loss\/\">bone broth<\/a>, and unsweetened coffee and tea.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds &#8211; While all kinds of seeds such as sunflower, chia, pumpkin, sesame, hemp, and flax are keto-friendly, some nuts can be higher in carbs than others. Nuts that are included in the 30-day keto challenge include macadamia, walnuts, almonds, and pecans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils &#8211; Put away the cooking sprays and enjoy using oils in your cooking. Vegetable oils, olive oil, avocado oil, and others are encouraged in this challenge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries &#8211; As previously stated, these are some of a limited number of fruits that are included in this diet, so make sure you\u2019re not just consuming them for their weight loss benefits but also their antioxidants that have disease prevention and health-boosting benefits (<\/span><a href=\"https:\/\/www.mdpi.com\/journal\/antioxidants\/special_issues\/berry_antioxidants\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8271923\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you don\u2019t enjoy eating fruit, you can make it fun by doing a 30-day <a href=\"https:\/\/betterme.world\/articles\/30-day-smoothie-diet\/\">smoothie diet<\/a> challenge alongside the keto challenge. No, we don\u2019t mean just have smoothies for the challenge but use the berries plus some leafy greens (and full-fat yogurt) to make some delicious smoothies during the month-long diet.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pho-keto\/\"><i>Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_in_30_Days_on_Keto\"><\/span><b>How Much Weight Can You Lose in 30 Days on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no way to accurately tell how much weight an individual can lose while on this or any other plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to body weight and weight loss, the determinants of how much you weigh and how fast you can lose it include your genetic makeup, age, sex, level of physical activity, starting weight, how much sleep you get a night, and the extent of your calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221834\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As these factors are incredibly specific to an individual, we cannot provide one single answer that covers everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/i><span style=\"font-weight: 400;\"> states that healthy weight loss is generally a loss of 1 to 2 pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). If we follow these guidelines, we can say that if you\u2019re following the diet correctly and include exercise in your plan, you can expect to lose anything between 4 and 8 pounds in 30 days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body workouts are among the best exercises you can do to help you achieve this goal. The 30-day plank challenge for beginners is one routine you can easily adopt to work up a sweat and lose some weight. It\u2019s important to remember that planks are full-body workouts, not just core\/abs exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-1.png\" alt=\"30 day keto challenge\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Free_Sample_of_a_Keto_30-Day_Challenge_Meal_Plan\"><\/span><b>Free Sample of a Keto 30-Day Challenge Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following keto 30-day challenge recipes will help you get started on your high-fat, low-carb eating plan for weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that the calories for each day vary, so make sure to increase or decrease the serving sizes to fit your recommended calorie and macro intake for the day. You can also add healthy keto snack options if the calories in any day are too low for you.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Berry-Avocado Smoothie<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 1 cup water, 1\/2 medium-sized avocado, 2 cups baby spinach, 2 tbsp hemp seeds<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Place all the ingredients in a blender and blend them all together till smooth. Pour into a cup and enjoy.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 280, Fats: 19 g, Proteins: 10 g, Carbs: 19 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Cobb Salad<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; <\/span><b>For the chicken <\/b><span style=\"font-weight: 400;\">&#8211; 1 chicken thigh, 1\/2 tsp fresh oregano, 1\/2 tsp lemon zest, 1\/2 tsp olive oil, 1 garlic clove, salt and pepper to taste<\/span><\/p>\n<p><b>For the dressing <\/b><span style=\"font-weight: 400;\">&#8211; 75 g mayonnaise, 75 g full-fat coconut milk, 1\/2 tbsp lemon juice, 1\/4 garlic clove, 1\/2 tsp capers, 1\/2 tsp fresh oregano, 1\/4 tsp salt<\/span><\/p>\n<p><b>For the salad <\/b><span style=\"font-weight: 400;\">&#8211; 1\/4 head romaine lettuce, 235 g spinach, 1 boiled egg, 1\/8 large avocado, 1\/8 large cucumber, 60 g cherry tomatoes, 75 g olives, 75 g cooked bacon<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 588, Fats: 42 g, Proteins: 38 g, Carbs: 17 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Greek Salad<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 1 1\/2 ripe tomatoes, 1\/4 cucumber, \u00bc red onion, 1\/4 green bell pepper, 100 g feta cheese, 5 black Greek olives, 2 tbsp olive oil, 1\/4 tbsp red wine vinegar, 1 tsp dried oregano, salt and pepper to taste<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Cut the tomatoes and cucumber into bite-sized pieces. Thinly slice the bell pepper and the onion. Add feta cheese and olives and drizzle olive oil and vinegar over the salad. Season with salt and pepper according to taste. Sprinkle with crumbled oregano and serve.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 593, Fats: 51 g, Proteins: 17 g, Carbs: 15 g.<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1,461, Fats: 113 g, Proteins: 65 g, Carbs: 51 g.<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Chocolate-Almond-Coconut Smoothie<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 1\/2 cup full-fat coconut milk, 2 tbsp unsweetened cocoa powder, 1 cup almond milk, 1 tbsp coconut oil, 1\/2 tbsp almond butter<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Place all your ingredients in a blender and blend till smooth. You may add some ice cubes to help thicken your drink.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 392, Fats: 27 g, Proteins: 13 g, Carbs: 26 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Stuffed Avocados<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 226 g ground beef, 1\/2 tbsp chili powder, 1\/4 tsp salt, 1\/3 tsp cumin, \u00bc tsp dried oregano, 1\/8 tsp garlic powder, 1\/8 tsp onion powder, 57 g tomato sauce, 1 1\/2 avocados, 1\/2 cup shredded cheddar cheese, 1\/8 cup sliced cherry tomatoes, \u215b cup shredded lettuce, cilantro, sour cream<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Cook the ground beef until browned. Drain the grease and add the seasonings and tomato sauce. Load the avocado skin with the taco meat, and top with cheese, tomatoes, lettuce, cilantro, and sour cream.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This recipe makes 3 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 278, Fats: 22 g, Proteins: 18 g, Carbs: 2 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Egg and Bacon Salad<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 225 g green asparagus, 40 g cooked bacon, 2 large, halved hard-boiled eggs, 1 tbsp avocado oil, 1 tbsp red wine vinegar, 1\/2 tbsp Dijon mustard, 1\/2 tbsp bacon fat, 1\/2 garlic clove, half a pinch of salt, chili flakes<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut the asparagus into 3 to 5 cm segments and drop them into boiling water for 3 to 4 minutes, then take them out of the water and drop them into an ice bath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small bowl, combine the oil, vinegar, mustard, bacon fat, garlic, salt, and pepper flakes. Plate the asparagus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle the bacon over the asparagus and arrange the hard-boiled eggs over all of them. Drizzle with the vinaigrette and enjoy.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 542, Fats: 46 g, Proteins: 22 g, Carbs: 6 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1,212, Fats: 95 g, Proteins: 53 g, Carbs: 34 g.<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"30 day keto challenge\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Keto Protein Smoothie<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 2 tbsp cacao butter, 1 cup unsweetened coconut milk, 1 scoop protein powder, 1\/2 tbsp MCT or coconut oil, 1 tbsp chia seeds, ice cubes<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Place all the ingredients in a blender and blitz till the mixture is smooth.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 369, Fats: 18 g, Proteins: 28 g, Carbs: 26 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Mac and Cheese<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 1\/4 head cauliflower chopped into florets, 3\/4 tbsp butter, 1\/4 cup cheddar cheese, 8 g heavy cream, 8 g unsweetened almond milk<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 232\u00b0C and line a baking sheet with foil. Melt some butter, drizzle it on the cauliflower florets, season with salt and pepper, and toss everything together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the cauliflower florets on the lined baking sheet and roast for approximately 10-15 minutes until they\u2019re crisp-tender.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat the cheddar cheese, heavy cream, milk, and remaining tablespoon of butter, stirring frequently until everything is smooth. Toss the cauliflower with cheese sauce right before serving.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 294, Fats: 23 g, Proteins: 11 g, Carbs: 12 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Baked Salmon<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 3 g olive oil, 150 g salmon filets, 35 g butter, a pinch of black pepper and salt, 1\/4 lemon<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 200\u00b0C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grease a large baking dish with olive oil and place the salmon in the dish, skin-side down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the lemon on the salmon and cover the fish with half the butter. Put it in the oven and bake for 20 to 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melt the remaining butter and then add some lemon juice to it. Serve the salmon with the lemon butter.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 573, Fats: 41 g, Proteins: 37 g, Carbs: 1 g.<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day: <\/i><\/b><i><span style=\"font-weight: 400;\">Calories: 1,236, Fats: 82 g, Proteins: 76 g, Carbs: 39 g.<\/span><\/i><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; No Bread Sausage-Egg Sandwich<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 2 eggs, 3\/4 tbsp heavy cream, 1\/3 tbsp butter, 1 slice cheddar cheese, 2 sausage patties, 1\/2 medium-sized avocado, a pinch of black pepper, salt, chili flakes<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the eggs, heavy cream, and red pepper flakes in a small bowl and season with salt and pepper. Beat them together until they\u2019re mixed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place some butter in a hot nonstick pan and once it melts, pour the eggs and heavy cream mixture into the pan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the slice of cheese in the middle and let it sit for a minute. Slice the avocado into strips. Fold the sides of the egg into the middle, covering the cheese, and then remove from the heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve the egg and avocado between the two heated sausage patties.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 611, Fats: 50 g, Proteins: 27 g, Carbs: 13 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Avocado Salmon Salad<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; <\/span><b>For the dressing <\/b><span style=\"font-weight: 400;\">&#8211; 1\u20443 tbsp lime juice, 20 g mayonnaise, 20 g sour cream, 1\u20446 minced garlic clove, 1\u20446 tsp salt, 10 g finely minced red onions, 7 g white pepper<\/span><\/p>\n<p><b>For the salad <\/b><span style=\"font-weight: 400;\">&#8211; 75 g cooked shrimp, 75 g cooked salmon, 15 g chopped tomatoes, 7 g chopped cucumber, 1\/6 avocado, 1\/3 tbsp fresh basil<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine the lime juice, mayonnaise, sour cream, garlic, salt, pepper, and onion in a bowl and set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bigger bowl, toss together the salmon, shrimp, avocado, cucumber, and tomato. Pour the dressing over this and toss gently to combine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve immediately or chill for 20 to 30 minutes before consuming<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 439, Fats: 34 g, Proteins: 27 g, Carbs: 4 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Broccoli Salad<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 8 cups fresh broccoli, 1\/4 cup diced red onion, 1\/2 cup sunflower seeds, 113 g cheddar cheese, 3\/4 cup mayonnaise, 5 tbsp low-carb sweetener, 2 tbsp apple cider vinegar, 226 g cooked bacon.<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine the broccoli, red onion, sunflower seeds, and cheese in a large bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the mayonnaise, sweetener, and vinegar together until smooth, then pour it into the salad and toss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the salad chill in the fridge for a couple of hours before serving.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe makes 10 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 266, Fats: 25 g, Proteins: 8 g, Carbs: 4 g.<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1,316, Fats: 109 g, Proteins: 62 g, Carbs: 21 g.<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Low-Carb Pancakes<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 60 g almond flour, 1 1\/2 tbsp pea protein powder, 2 \u00bd g ground psyllium husk powder, a pinch of ground cinnamon and salt, 125 ml unsweetened almond milk, 3\/4 tsp vanilla extract, 1 tbsp unsweetened applesauce, coconut oil<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the dry ingredients together in a bowl and then stir in the almond milk to create a thick batter. Add the vanilla extract and the unsweetened applesauce and mix well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add some coconut oil to a hot non-stick pan. Pour the batter into the pan and cook as you would ordinary pancakes.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 414, Fats: 32 g, Proteins: 19 g, Carbs: 5 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Keto Meatballs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">113 g lean ground beef, 113 g ground pork, 17 g grated Parmesan cheese, 17 g heavy cream, 1\/2 large egg, 1 tbsp minced fresh parsley, 1\/2 tbsp finely grated onion, 1\/2 grated clove garlic, 1\/4 tsp salt, 1\/8 tsp pepper<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 204\u00b0C.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the beef and pork to a medium bowl and break up into smaller chunks, aiming for an even mix.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the remaining ingredients to the meat and mix with a hand mixer until just combined. Be careful not to over-mix. Lightly oil your hands and roll 6 meatballs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the meatballs on a foil-lined or rack-lined baking sheet and bake them for 15 to 20 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve with warmed sauce and garnish with chopped fresh parsley.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The calories below do not include a sauce and the recipe makes approximately 2 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 387, Fats: 22 g, Proteins: 19 g, Carbs: 1 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Lettuce and Ham Sandwich<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 slices cheddar cheese, 2 slices deli ham, and 2 slices lettuce rolled together with 2 tbsp mayonnaise<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 480, Fats: 42 g, Protein: 20 g, Carbs: 4 g<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1,281, Fats: 96 g, Proteins: 58 g, Carbs: 10 g.<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18.png\" alt=\"30 day keto challenge\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; No Bread Sandwiches<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 50 g Romaine lettuce, 15 g mayonnaise, 30 g Gouda cheese, 1\/2 medium-sized avocado, 4 cherry tomatoes<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Rinse the lettuce leaves thoroughly and shake them to dry. Spread the mayonnaise on the lettuce leaves, then layer the cheese, avocado, and tomato on top.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 383, Fats: 34 g, Proteins: 10 g, Carbs: 5 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Garlic-Cheese Pork Chops<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 340 g boneless pork chops, 1\/2 small onion, 1 minced garlic clove, 1 tbsp olive oil, 1\/2 cup heavy whipping cream, 14 g cream cheese, 22 g chicken broth, 22 g parmesan cheese, 1\/4 cup cheddar cheese, 1\/2 tbsp Italian seasoning, 1\/4 tsp pepper, salt to taste<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown the pork chops, onion, and garlic cloves in 2 tablespoons olive oil in a large skillet on medium-high heat for approximately 3 to 5 minutes on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove the pork chops from the skillet and add the rest of the ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook on medium heat while stirring occasionally until the sauce thickens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the pork chops back to the sauce mixture and simmer on low for 5 minutes or until done.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe makes 3 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 438, Fats: 33 g, Proteins: 30 g, Carbs: 2.7 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Lettuce Wraps<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 680 g ground beef, 1\/2 tbsp sesame oil, 1\/2 onion chopped, 1\/4 cup soy sauce, 2 tbsp brown sugar substitute, 1 tsp chili garlic sauce, 1\/2 tsp ginger paste, 2 tsp minced garlic, 1\/4 cup chopped cashews, green leaf lettuce leaves, salt and pepper to taste<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat the sesame oil in a skillet over medium-high heat and then add the chopped onion to the heated skillet. Cook until they soften and start to brown.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix in the ground beef and cook until it is completely browned.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in the soy sauce, and add the brown sugar substitute, chili garlic sauce, ginger paste, and minced garlic. Stir to combine well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to cook down the mixture, lowering the heat to medium until most of the liquid has been absorbed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix in the chopped cashews and remove the skillet from the heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow the mixture to cool for a few minutes, then add spoonfuls of the beef mixture to the green leaf lettuce cups, and top with freshly chopped green onions before serving.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 408, Fats: 31 g, Proteins: 25 g, Carbs: 4 g.<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1,184, Fats: 98 g, Proteins: 65 g, Carbs: 11.7 g.<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Meal 1 <\/b><span style=\"font-weight: 400;\">&#8211; Cheese Roll-Ups<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 50 g cheddar cheese and 15 g butter<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Cut the cheese into very thin slices with a sharp knife. Cover the cheese with butter, roll it up, and enjoy.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 331, Fats: 30 g, Proteins: 13 g, Carbs: 2 g.<\/span><\/i><\/p>\n<p><b>Meal 2 <\/b><span style=\"font-weight: 400;\">&#8211; Keto &#8216;Oatmeal&#8217;<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 2 tbsp hemp hearts, 2 tbsp almond flour, 2 tbsp unsweetened shredded coconut, 1 tbsp flaxseed meal, 1 tbsp chia seeds, 1\/4 tsp granulated stevia, 1\/2 tsp vanilla extract, a pinch of salt<\/span><\/p>\n<p><b>Method <\/b><span style=\"font-weight: 400;\">&#8211; Add all ingredients except the vanilla extract to a small saucepan\/pot over low heat. Cook until thickened, stirring constantly, for about 3 to 5 minutes. Take off the heat and stir in the vanilla extract.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 453, Fats: 36 g, Proteins: 18 g, Carbs: 15 g.<\/span><\/i><\/p>\n<p><b>Meal 3 <\/b><span style=\"font-weight: 400;\">&#8211; Butter Shrimp<\/span><\/p>\n<p><b>Ingredients <\/b><span style=\"font-weight: 400;\">&#8211; 4 tbsp unsalted butter, 340 g shrimp, 2 1\/2 minced garlic cloves, 16 g chicken stock, juice of half a lemon, 1 tbsp chopped parsley<\/span><\/p>\n<p><b>Method<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Melt 1 tablespoon of butter in a large skillet over medium-high heat. Add the shrimp and salt and pepper to taste. Cook, stirring occasionally, until pink, for about 2-3 minutes, then set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the garlic to the skillet and cook, stirring frequently, until fragrant, for about 1 minute. Stir in the chicken stock and lemon juice. Bring to a boil, reduce the heat, and simmer until it is reduced by half, for approximately 1-2 minutes. Stir in the remaining 3 tablespoons butter, 1 tablespoon at a time, until melted and smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in the shrimp and gently toss to combine.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe makes 2 servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for one serving: 278.3, Fats: 23.3 g, Proteins: 15.5 g, Carbs: 2.6 g.<\/span><\/i><\/p>\n<p><b><i>Total Intake for the Day<\/i><\/b><i><span style=\"font-weight: 400;\">: Calories: 1,062.3, Fats: 89.8 g, Proteins: 46.5 g, Carbs: 19.6 g<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-sushi\/\"><i>6 Keto Sushi Recipes to Eat on a Low-Carb Diet<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Hardest_Week_of_Keto\"><\/span><b>What Is the Hardest Week of Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first week of this challenge will be the hardest of all. Drastically reducing your carb intake can come with some side effects, which are commonly known as the <a href=\"https:\/\/betterme.world\/articles\/keto-flu\/\">keto flu<\/a>.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms of this \u2018flu\u2019 include insomnia, fatigue, nausea and vomiting, lack of endurance when exercising, headaches, constipation, and dizziness. Please note that while these symptoms generally last a few days, they may at times last for several weeks (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). If the side effects interfere with your life, stop the diet immediately and consult a healthcare provider.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1.png\" alt=\"30 day keto challenge\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_know_Im_in_ketosis\"><\/span><strong>How do I know I\u2019m in ketosis?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Testing ketones in the blood is the most accurate way to tell if you\u2019re in ketosis or not. You can visit a doctor to have this test done and if the tests show that your blood ketone levels are between 0.5 to 3 millimoles per liter, then you\u2019re certainly in ketosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828461\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t want to go through the blood testing route, you can use at-home testing kits. These tests use either your urine or your breath to check for ketone levels. Experiencing keto flu symptoms is also another simple way to tell if your body is in ketosis. As stated above, these symptoms start in the first week and can last up to 4 weeks (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082414\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_drink_alcohol_on_keto\"><\/span><strong>Can I drink alcohol on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">That depends on the kind of alcohol you want to drink. Hard liquor such as rum, gin, whisky, brandy, vodka, and tequila, in addition to low-carbohydrate wines and beers are allowed, but only in small amounts. These options are lower in carbs and sugars than other kinds of alcohol and can be consumed (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Pay attention to what other beverages you mix with your liquor and the sugar content of them.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_lose_belly_fat_in_ketosis\"><\/span><strong>How long does it take to lose belly fat in ketosis?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As with general weight and fat loss, it\u2019s difficult to say how long losing belly fat will take when you\u2019re on this diet. Remember that gaining weight\/fat doesn\u2019t happen overnight, so you won\u2019t lose fat overnight. Losing belly fat can take anything from a couple of weeks to months or even years. It all depends on multiple factors such as your diet, exercise plan, genetics, and starting point.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re intent on attempting the 30-day keto challenge, then the above recipes and tips on how to start a 30-day keto challenge will come in handy for you. Please remember to be patient with yourself and your body while you\u2019re on this journey. We also advise you to consult your doctor before you make any major changes to your eating plan.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever considered trying a low-carb eating plan for weight loss? If you have, then the 30-day keto challenge could be the answer to your dieting and weight loss problems.\u00a0 In this article, we\u2019re going to discuss what a 30-day keto challenge is, what foods you can consume while on it, and which foods [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":60914,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,71,173,172],"tags":[],"coauthors":[109,87],"class_list":["post-10905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-keto","category-keto-recipes","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a \u2605 30 DAY KETO CHALLENGE \u27a4 to help you lose weight? Check out this article for a free sample menu as well as directions on what foods to avoid.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a \u2605 30 DAY KETO CHALLENGE \u27a4 to help you lose weight? Check out this article for a free sample menu as well as directions on what foods to avoid.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b\"},\"headline\":\"30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\"},\"wordCount\":3884,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_.png\",\"articleSection\":[\"Diets\",\"Keto\",\"Keto Recipes\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you ever considered trying a low-carb eating plan for weight loss? If you have, then the 30-day keto challenge could be the answer to your dieting and weight loss problems.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019re going to discuss what a 30-day keto challenge is, what foods you can consume while on it, and which foods are forbidden from this eating plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Keto 30-Day Challenge?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Essentially, it\u2019s a 30-day test where you only eat foods and meals that follow the keto way of life. But what is a <a href=\\\"https:\/\/betterme.world\/articles\/15-keto-diet-hacks\/\\\">keto diet?<\/a> It is an extremely low-carb, high-fat eating plan. Those attempting this eating plan are required to drastically reduce the amount of carbs they consume a day and replace the deficit with fat (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">An important fact to note is that while keto is essentially considered a low-carb diet, it should not be put in the same category as other low-carb diets that are available today. Unlike the other plans that focus more on your protein intake, this eating plan dials up your fat intake and keeps your protei ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\",\"name\":\"30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a \u2605 30 DAY KETO CHALLENGE \u27a4 to help you lose weight? 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Check out this article for a free sample menu as well as directions on what foods to avoid.","og_url":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_-1024x576.png","type":"image\/png"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cf1116d250efa55b82f46ea139abdc3b"},"headline":"30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/"},"wordCount":3884,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_.png","articleSection":["Diets","Keto","Keto Recipes","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Have you ever considered trying a low-carb eating plan for weight loss? If you have, then the 30-day keto challenge could be the answer to your dieting and weight loss problems.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_keto_challenge\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019re going to discuss what a 30-day keto challenge is, what foods you can consume while on it, and which foods are forbidden from this eating plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Keto 30-Day Challenge?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Essentially, it\u2019s a 30-day test where you only eat foods and meals that follow the keto way of life. But what is a <a href=\"https:\/\/betterme.world\/articles\/15-keto-diet-hacks\/\">keto diet?<\/a> It is an extremely low-carb, high-fat eating plan. Those attempting this eating plan are required to drastically reduce the amount of carbs they consume a day and replace the deficit with fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">An important fact to note is that while keto is essentially considered a low-carb diet, it should not be put in the same category as other low-carb diets that are available today. Unlike the other plans that focus more on your protein intake, this eating plan dials up your fat intake and keeps your protei ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/","url":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/","name":"30-Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a \u2605 30 DAY KETO CHALLENGE \u27a4 to help you lose weight? 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