Intermittent Fasting is a diet strategy that involves periods of no eating (a.k.a. fasting). If you’d like to practice intermittent fasting during the 21-Day Keto Challenge, you have options based on your hunger level.If you are not feeling hungry, you can skip breakfast and simply eat lunch and dinner for the day.If you are experiencingRead More

The Busy Day Plan is an optional plan to help you keep on track with your weight loss, even when life gets crazy.Pros: This optional plan loosely follows the Daily Challenge Menus, but reduces the need for cooking by either swapping meals or providing easy-to-make substitutions.Cons: The Busy Day Plan does not have the nutritionalRead More

If you’ve developed food sensitivities, you will need to work with your body and find substitutions that you can tolerate. While substitutions are not always possible, the following suggestions may help.Dairy SubstitutionsIf you are intolerant of dairy foods, you likely have a sensitivity to the milk sugar lactose or a milk protein (i.e. casein orRead More

Most of you know Dr. Keith from our YouTube Videos and you’ve watched his .In the spirit of full disclosure, Keith did drink one (sometimes two) beer a day during his weight loss journey.For any diet to be successful, it must meet the 3Es, meaning it has to be Effective, Easy-to-Follow, and Enjoyable. For Keith,Read More

CaloriesThe daily menus are set to provide you with about 1,200 calories per day.This caloric level will be sufficient for most women, but if you are a man, athletic, or you are a larger woman, you may want to increase your caloric intake.If you want to increase your calorie intake, you can do one orRead More

When you sign up for the 21-Day Challenge, you’ll receive prep emails that will help you prepare for the challenge. If you do nothing, your first of 21 daily menus will arrive in your email inbox four days after you registered for the challenge. But, we realize that some of you might not have enoughRead More