Keto Challenge: 10-Day Results And Effectiveness

The 10-day keto challenge is a quick and easy way to experience ketosis in the body and mind. The challenge involves drinking ketones for 10 days and following a low-carb diet. It is designed for those who want the benefits of ketosis without the stress of following a strict ketogenic diet. The challenge provides participants with daily Pruvit Ketones supplements that can be mixed straight from a packet, as well as access to Pruvit coaches and an online community for support and advice. During the challenge, participants will drink 1-2 ketone supplements per day, preferably on an empty stomach, and follow a low-carb, high-fat diet. The goal is to reach a state of ketosis, where the body uses fat as its primary source of fuel, resulting in benefits such as higher and sustained energy, focus, mental clarity, and improved sleep.

How to stock your kitchen, keto-style

The keto diet is a high-fat, low-carb, and moderate-protein diet. To stock your kitchen keto-style, you'll need to fill your kitchen with keto-friendly foods and get rid of anything that might tempt you to stray from the diet.

Purge Non-Keto Foods

Start by getting rid of obviously packaged junk snacks and other high-carb foods. If you live with others who eat non-keto foods, try rearranging your pantry so that the junk is in a separate location in your kitchen.

Stock Up on Keto-Friendly Foods

• Nuts and seeds: All nuts are high in healthy fats, but cashews are also high in carbs (9 grams of carbs per 1-ounce serving), so opt for almonds, peanuts, walnuts, or pecans instead.
• Canned goods: Canned beans are a no-go on the keto diet, but canned sardines, tuna, and other SMASH (salmon, mackerel, anchovies, sardines, and herring) fish are a good source of heart-healthy omega-3 fats.
• Starch substitutes: Instead of rice, opt for frozen cauliflower rice. You can also find low-carb noodles like shirataki noodles in Asian grocery stores or online.
• Oils: Heart-healthy oils like extra virgin olive oil, avocado oil, and nut oils are key on the keto diet.
• Snacks: Try Pizootz Salt & Vinegar Virginia Peanuts to satisfy salt and vinegar chip cravings, or SuperSeedz pumpkin seeds for a tomato basil bruschetta fix.
• Dessert: Keep frozen berries and unsweetened cocoa on hand to satisfy your sweet tooth.
• Drinks: Monk fruit-sweetened or stevia-sweetened drinks are a good option, as are unsweetened drinks like almond milk, carbonated flavoured water, and unsweetened iced tea.

Fridge Essentials

• Produce: Aim for a variety of organic vegetables, especially leafy greens. Most fruit is high in sugar, but oranges, used for their zest, and small quantities of berries are good options.
• Condiments: Many condiments are high in sugar, so opt for keto-friendly options like True Made Foods Ketchup and Veracha, Sprouts Organic Dijon Mustard, Big Tree Coconut Aminos, Red Boats Fish Sauce, and Cholula Hot Sauce.
• Meats and seafood: Good options include sugar-free chicken sausages, whole chickens, Pederson's sugar-free bacon and pork breakfast sausage, and shellfish like shrimp, crab, and lobster.
• Dairy: If you're not sensitive to dairy, opt for heavy cream instead of milk, and enjoy all cheeses, butter, cream cheese, sour cream, and plain Greek yogurt in moderation.

Pantry Staples

• Coconut products: Coconut cream, coconut flakes, and coconut flour are all good options.
• Olives: A great source of fat that can be eaten as a snack or used to make tapenade.
• Chiles and peppers: Diced green chiles, roasted red peppers, chipotle peppers, and sun-dried tomatoes in oil are tasty additions to keto meals.
• Tomato products: Canned tomatoes and tomato paste are versatile keto-friendly ingredients.
• Canned vegetables: Artichoke hearts, mushrooms, and hearts of palm are good options.
• Condiments: Lemon or lime juice, sugar-free salad dressings, soy sauce, salsa, hot sauce, cider vinegar, white vinegar, and dill pickles or relish.
• Sweeteners: Sugar-free chocolate chips, monk fruit brown sugar substitute, Lakanto monk fruit confectioner's sugar substitute, Swerve granulated sugar substitute, and Splenda.
• Baking essentials: Almond flour, tapioca flour, arrowroot powder, coconut flour, nutritional yeast, unsweetened cacao or cocoa powder, and pure vanilla extract.

Freezer Staples

• Meats and seafood: Keep your meat and seafood in the freezer until you're ready to thaw and cook it.
• Frozen vegetables: Frozen organic cauliflower rice, green beans, broccoli, artichoke hearts, spinach, and bone broth.
• Meal prepped freezer meals: Freeze leftovers in meal-sized portions for easy reheating on busy days.

Avoiding common keto side effects

The keto diet is a low-carb, high-fat eating plan that can lead to several side effects, including the infamous "keto flu." However, by understanding and addressing the root causes, you can avoid or minimise these side effects and have a more pleasant keto experience.

Increase Your Salt and Water Intake

The keto flu is characterised by symptoms such as headaches, lethargy, nausea, and dizziness, which occur as your body transitions from burning sugar to burning fat. Increasing your salt and water intake is a simple yet effective remedy. Drinking a glass of water with half a teaspoon of salt stirred into it can alleviate keto flu symptoms within 15-30 minutes. Consommé, bouillon, bone broth, or chicken/beef stock with a spoonful of salted butter can also help. Aim for a minimum of 2.5 litres of fluid daily during the first week of keto.

Consume More Fat

Adding more fat to your diet is crucial, especially if you're new to low-carb eating. A well-balanced keto diet ensures you feel satisfied after meals and have ample energy. Increase your fat intake at the start of your keto journey, and then adjust as your body adapts to using fat and ketones for energy.

Take It Slow

If increasing water, salt, and fat doesn't provide much relief, endure the keto flu for a few more days until the symptoms pass. You can also slow down the transition to ketogenic eating by consuming slightly more carbs (20-50 grams per day). This may slow weight loss but can alleviate keto flu symptoms.

Avoid Strenuous Exercise

While keto can improve energy and stamina, attempting strenuous workouts during the initial transition phase may worsen keto flu symptoms. Opt for gentle exercises like walking, stretching, or yoga instead.

Don't Restrict Calories

Don't worry about calorie intake during the first week of keto. Eat as much of the allowed foods as needed to feel full and satisfied. Keto-friendly snacks like hard-boiled eggs can help between meals.

Address Nutritional Concerns

The keto diet restricts certain fruits, vegetables, grains, and legumes, which can lead to nutritional deficiencies. Ensure you get enough vitamins and minerals like folate, thiamin, vitamins A, B6, B12, C, E, and K, as well as essential minerals like sodium, magnesium, and potassium.

By implementing these strategies, you can avoid or minimise common keto side effects and have a more positive experience on the keto diet. Remember to consult a healthcare professional before starting any new diet, especially if you have pre-existing health conditions.

Intermittent fasting

There are many different types of intermittent fasting routines, including the 5:2 method, the Warrior Diet, and alternate-day fasting. The most popular type is the 16/8 method, which involves eating during an eight-hour time frame and then fasting for 16 hours.

The ketogenic (keto) diet is a high-fat, very low-carb way of eating. Typically, carbs are reduced to 20-50 grams per day, which forces your body to rely on fats instead of glucose for energy. This metabolic process is known as ketosis.

Combining the keto diet with intermittent fasting is likely safe for most people, and it may help you reach ketosis faster and experience greater fat loss. During the fast, your body will naturally start burning fat for fuel. Several studies have shown that intermittent fasting can lead to powerful and safe fat loss.

However, while this method may work for some, it is not necessary to combine the two practices, and some people should avoid this combination. For example, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. Additionally, people with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying intermittent fasting on the keto diet.

If you are considering combining the keto diet with intermittent fasting, it is advisable to speak to your healthcare provider first.

Drinking ketones twice a day

When drinking ketones twice a day, it is recommended to consume them on an empty stomach, once in the morning and once in the afternoon or before a workout. This strategy can help you transition into ketosis faster and maintain it for a longer period. Additionally, drinking ketones twice a day can reduce keto flu symptoms, such as headaches, brain fog, fatigue, and body aches.

It is important to note that there are different types of ketone drinks available, namely ketone esters and ketone salts. Ketone esters are bound to an ester, making them more efficient in raising blood ketone levels. However, they are less available, more expensive, and have an unpleasant taste compared to ketone salts. On the other hand, ketone salts are bound to mineral salts like sodium, potassium, magnesium, and calcium. They are widely available, taste better, and come in various forms like drinks, capsules, and powders.

While drinking ketones twice a day can be beneficial, it is important to be aware of potential side effects. Some people may experience stomach distress, electrolyte imbalance, hypoglycemia, hypertension, and dehydration. Therefore, it is recommended to consult a doctor before taking ketone supplements to evaluate your overall health, electrolyte levels, and existing conditions. Additionally, combining a ketogenic diet, prolonged fasting, and exogenous ketones may rarely lead to ketoacidosis.

Overall, drinking ketones twice a day can be a useful strategy for those on the keto diet, but it should be accompanied by a healthy and properly formulated ketogenic diet. It is not a standalone solution but rather a tool to enhance the effects of the keto diet and help you achieve better results.

The transition period to ketosis

During this transition period, your body will be low on its usual fuel source of glucose, and you may experience some adverse side effects, such as fatigue, weakness, lightheadedness, "brain fog", headaches, irritability, muscle cramps, and nausea. This is often referred to as the "keto flu".

To help your body adapt to this new fuel source, it is recommended that you eat lots of fat and non-carb sources of fibre, such as flaxseeds, avocado, chia seeds, and peanuts. These foods will help you feel fuller for longer, reducing cravings for carb-laden foods. It is also advised to take it easy with physical activity, sticking to gentle forms of exercise like walking and stretching for the first few weeks.

After the initial transition period, your body will continue to make subtle changes. For example, it will gradually become more conserving of protein, so you will likely crave less. Athletes may also notice less lactic acid buildup in their muscles with long training sessions, resulting in reduced fatigue and soreness. It can take up to 12 weeks for your body to fully adjust and reach ketosis.

Frequently asked questions