Welcome to the 28 Day Challenge!
You will need to gradually reduce carbs to go keto and you may need to tweak the macronutrients on the plan if you have a higher than average amount of fat free mass (muscle), very high activity levels and/or more insulin sensitivity both of which may require a higher protein intake.
Please read the following quick 4 key points to ensure that you are going to get the best results from the challenge, and avoid any keto flu symptoms, making it much easier on you.
1. You must have a health screening and bloodwork done before going low carb or keto to rule out any health conditions such as insulin resistance or pre-diabetes, gall stones, kidney issues or any other health conditions which would make keto unsafe for you or unsafe without close doctor supervision. You must consult your doctor before starting a lowered carb or keto diet to make sure that it is suitable for you and that there are no unknown health conditions or contraindications to keto or low carb, and if you’re currently taking any medications which may need to be adjusted.
2. Are you brand new to low carbohydrate intake and keto or are you doing low carb at the moment? What is your current carbohydrate (carb) and fat intake? It’s important to first determine your current carb intake so that you may gradually lower it over time to avoid any Keto flu symptoms when trying a keto diet. If you are not sure of your current carb intake, you may use a food tracker such as My Fitness Pal and enter in one average day's food intake to see what your daily carb intake is at the moment. If your daily carb intake per day is over 40 g per day total, you will need to gradually move to keto, and if over 80 g per day then you will need several weeks to prepare.
Consuming healthy fats may also take some adjustment and should be done gradually, and not overnight.
3. During the first phases of eating a lower carb or ketogenic diet and before starting the meal plans or 28 day challenge, you must gradually reduce your carb intake over 2-6 weeks before day 1 of the challenge in order to avoid keto flu symptoms. You may have to reduce your carbohydrate consumption slowly over a longer period of time to minimize any potential reactions, but eventually, by continuing to consume a diet lower in high carb foods you should be able to avoid any keto flu or hypoglycemic reactions.