Your best drink choices are unsweetened:Plain, filtered water Coffee Hot or iced tea Bubbly waters (i.e., sparkling or mineral water, seltzer)Sweetened drinks (non-caloric)Beverages sweetened with nonnutritive sweeteners, such as diet sodas, sports drinks, and energy drinks, aren’t recommended but can be consumed during the challenge.Caffeinated drinksCaffeinated drinks are best consumed in the morning to avoidRead More
Foods and drinks with sugar listed as one of the first three ingredientsNote that sugar goes by different names, including corn syrup, dextrose, high-fructose corn syrup, fructose, maltodextrin, fruit juice concentrate, and sucrose.Energy bars and snacksWhile they hold the promise of being healthy, many convenient snacks, such as granola, energy bars, trail mix, and mass-producedRead More
Each day of the challenge follows our 0,1,2,3 rules. In other words, each day, you will eat:0 added sugar 1 large salad 2 cups of cooked non-starchy vegetables 3 hours before bed, you’ll stop eatingThese four daily habits ensure that you get sufficient vitamins, minerals, and fiber in your low-carb diet. Those nutrients help controlRead More
The human body is adaptive. Feed it a diet high in refined carbs, and it produces enzymes and pathways that make it dependent on sugar for fuel. Restrict carbs and feed it more fat; the metabolism shifts to running on fat – from your diet or body – for energy.The TransitionHowever, shifting from a sugar-burningRead More
Life will throw you a few twists and turns over the next 21 days, but you want to hold on to your “I can do this” attitude and find a way to stay on track.Each day of the challenge, you will receive the formal challenge menu and a busy day plan to help you stayRead More
During the challenge, I recommend taking an electrolyte supplement.The low insulin level that results when you reduce your carbohydrate intake causes the release of water and electrolytes from your body. You may experience fatigue, cravings, and muscle cramps if you do not replenish them.Many products promise to replenish electrolytes. However, I do not recommend commercialRead More
FOODS YOU’LL BE EATING.If you’ve been a follower of Dr. Becky or 2 Fit Docs, you likely know their 0,1,2,3 Strategy for weight loss. The 21-Day Keto Challenge follows these rules, but limits some of the vegetables. In other words, each day you will eat…0 sugar1 large salad (two cups of greens and limited vegetables)2Read More
