30-Day Clean Eating Challenge
Martina SlajerovaThis post may contain affiliate links, see our disclaimer.
For many of us, January is about resolutions to eat better and get back in shape. I've been busy for the last few weeks and didn't go to gym as much as I should. I also ate cookies and other low-carb treats.
Low-carb candies, cakes, bread, crackers and other similar foods are not supposed to be eaten on a daily basis. I personally try to avoid anything that may trigger cravings and have them only as occasional rewards. There are exceptions like fat bombs, which I may have more frequently.
This challenge is over but you can join any of my new challenges including giveaways here!!
What is 30-Day Clean Eating Challenge About?
What is Clean Eating? In general, it's all about avoiding processed foods, unhealthy additives and artificial sweeteners.
If you follow my blog, you know that I follow a low-carb, paleo-friendly, ketogenic diet. Although I usually include raw full-fat dairy such as yogurt, cheese and cream, there will be none for this challenge. The following rules may seem strict, especially if you are new to low-carb eating, however, you'll find it easier after a week or two. My inspiration for this challenge was the Whole30 diet plan, a type of paleo-friendly diet plan.
Many people on low-carb diets simply focus on carb content and overlook the health effects of eating or avoiding certain foods. On the other hand, while the benefits of paleo diets are well established, paleo itself won't always move the scales down.
My challenge combines the health benefits of the paleo diet with the weight loss efficiency of the ketogenic diet. What this means in simple terms is that all unhealthy, inflammatory, gut-disrupting, hormone-unbalancing food groups are to be avoided for 30 days. On top of that, you avoid anything high in carbs that can cause cravings and impair your weight loss. It's like a super-healthy diet plan that is based on eating REAL food naturally low in carbs.
Basic Rules
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| Eat Freely | Eat in Moderation | Avoid Completely |
Grass-fed and wild animal sources
Healthy fats
Non-starchy vegetables
Condiments and other
Beverages
| Grain-fed animal sources
Nuts and seeds
Vegetables and mushrooms
Low-carb fruit
Some processed foods
Low-carb substitutes
Coffee
| Factory-farmed pork and fish
Grains and sweeteners
All unhealthy fats
Processed foods and alcohol
All "low-fat" and "low-carb" products
"Healthified" home-made foods
Dairy and legumes
Starchy or sugary paleo-friendly foods
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Additional tips:
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Why Join This Challenge?
You won't be alone! Support and encouragement from others will keep you focused and motivated in reaching your goals!
You will benefit from clean eating in many ways:
- improve your gut health and reduce inflammation in your body
- absence of insulin spikes will help you shed a few pounds of body fat
- eliminate your cravings and eat only when you're hungry
- break through a weight loss plateau
- improved digestion and flatter tummy without all the grains, legumes, sugar and dairy
- skin, nails and hair health will improve
- your sleep cycle will improve and you'll regain energy
How To Join This Challenge?
Simply share your thoughts, questions, recipes and achievements on my Facebook wall or my Facebook group. At the end of this challenge, I'll give away many free copies of KetoDiet for the iPad and KetoDiet Basic for the iPhone.
Although my challenge starts on 6th January 2014 (until 4th February 2014), it doesn't matter when you start as long as you follow the rules for 30 days.
You should stick to the plan 100% to get the best results, it's only for 30 days! The problem with not sticking with the plan completely is that you may easily slip off and revert to old habits. If you plan to "cheat", ask yourself if you really have to.
How Will I Contribute?
Firstly, I'll post frequent meal ideas on my Facebook wall and even more recipes and articles here on my blog. Also, I'll update you on my progress, challenges I faced and practical advice.
I've already made a list of recipes on my blog that are suitable for 30-day Clean Eating Plan. Some of them use stevia - please, avoid using it. I also included some of my "chips & crisps" recipes but these should only be consumed sparingly. For more recipe suggestions, check out my post here.
Although you won't need to count calories during this challenge, we've developed KetoDiet Buddy, a free on-line Keto calculator, that will help you find your ideal protein intake. Why is protein intake important? Too much protein may disrupt ketosis, while too little protein may cause muscle loss.
Also, I've created two diet plans: 7-Day Diet Plan and 7-Day Grab & Go Keto/Paleo Diet Plan for busy people, so you can easily follow this challenge.
A Diet Planner May Help
You may also find it easier using a diet planner & food tracker. The KetoDiet for iOS and Android is specifically designed for low-carb, ketogenic and paleo diets. You can plan your days in advance, track and monitor your progress and learn all you need to know about healthy eating.
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Comments & ratings (65)
Hello
Just wondering if you still run the 30 day clean eating challenge?
Regards
We do indeed! ketodietapp.com/Challenges 😊
Good morning Martina,
I am 40 going on 41 this year, 5' 10", 220+ lbs. I have a very restless lifestyle (mostly due to working 2 jobs and a father of twin 8 year old twin boys). For years I have skipped mid-day meals and snacks. I used to only have something to drink for breakfast and make up for everything when I get home for dinner. I have tried filling in the gaps with smaller meals and noticed a little shift in weight (+/- 4 lbs) but nothing significant. I do have old knee injuries stopping me from doing certain activities as well.
For the past few days I have been researching the do's and don't of a Keto Diet but wondering if certain supplements can aid with this type of approach. I am trying to add more protein to my daily intake thru bars and shakes but those may be very high in sugar.
Any suggestions? Thanks in advance and I love your efforts on this blog.
Hello Lo, there are several factors that play role in weight loss. You might benefit from certain supplements and I personally take magnesium every day. I don't think you need protein supplements though. Be careful with protein bars as these are often mislabeled (especially "net" carbs) and can be the reason for weight stalling. This post may help: How To Low Carb: 15+ Common Weight Loss Mistakes
Did you just say to avoid fish all completely? That's a new one to me! I thought that wild fish was the healthiest protein you could find in nature....
Hi Dora, this only refers to "factory-farmed" fish - please have a look at the green (eat freely) section for more details.
I think that avoiding diary completely will be my biggest problem. I don't think that I'm able to do it...
what is a unhealthy fat?
Check out our guide to fats & oils: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet
I have been on keto since April with no weight loss. I'm big into dairy products and believe this is where I'm flawed. I'm 5'6 165lbs sedentary. Could use some advice I'm so disgusted with myself.
Psychology I'm hypothyroidism
Hi Monica, please, don't say that. You can do it - don't get discouraged! This challenge has ended but you can join the next one: ketodietapp.com/Challenges We have a members-only support group are are ready to help you get through it!
I have a question regarding almond milk. You mentioned that eating nuts should be done in moderation. What about unsweetened almond milk? I use that in a protein smoothie. I run a lot and drink this after each run in the mornings, do I need to switch to coconut milk, unsweetened of course?
Hi Melissa, almond milk is fine - it's very low in net carbs, total carbs and very low in calories. You can use it as much as you need. Coconut milk has more carbs & energy from fat so it depends on how much fat you need to add to your diet. I'd generally be more cautious with coconut milk.
Thanks for the quick reply 😊 , i have lost about 23 kilos on a low-carb diet but i still have almost 40% fats and it's getting realy hard to lose weight , so my question is if ketogenic diet would work for me , also if i took less fat and uppes the veggies would this slow down the fat loss process ? . Thank you again you're an amazing lovely person!
Thank you Rana! You know this is individual. In general, I think you shouldn't restrict yourself and include non-starchy veggies, you don't necessarily follow a "zero-carb" diet to lose weight. Have a look at this tool - I think it may help: ketodietapp.com/Blog/page/KetoDiet-Buddy (as usual I'd suggest you follow the "moderate" or "slow" fat loss option). You don't need to stick with the calories, it's just good as an estimate. Hope this helps!
Hi martine
Thank you so much for the amazing website , i have a little question,is the cheat meal unnecessary in the keto-diet?
Hi Rana, thank you! It depends on what you consider a cheat meal - perhaps a "regular" high-carb meal? In my opinion, it's always better to avoid cheat meals if you want to get the best results. Hope this helps!
Where can I fing the 30 day challenge
Hi Danielle, this challenge has ended on 8th February and I'll soon announce the winners. However, another challenge will start very soon and will be a 90-day challenge. I'll announce details soon, within the next fews days!
Hey you all, I just wanted to thank you for making such a incredible app! It cost me $5 dollars but then you can buy more recipes, a s I pretty much got sucked in and bought all of them and now have over 250 recipes on hand! I find the measurements and the creative recipes to me very helpful because I just got started. I am actually trying to only eat 15 to 20 carbs per day and have been doing great with that. I am trying to find something out though.
Okay I can not have chocolate because of the caffeine in it so I was thinking of using carob powder, I heard in the app that fiber is take out and only net carbs are left So I guess what I am asking is how many carbs are in 1/4 cup of roasted carob powder?
I get all sorts of different answers on this. I figure it is 10 to 12 total carbs and if I was to make chocolates or brownies out of it and only eat one piece that would only be 2.5 carbs total.
I just want to make sure I am right because I am trying to find chocolate alternatives.
Anyways you can email me anytime and let me know what that is. Thank you!
I agree, finally a keto app!!!! I can't believe what I got for a few bucks. This app is like a keto bible with hundreds of recipes and I get more recipes from their blog :-D I love that I can track what I eat and immediately see if I don't eat enough magnesium or protein, just love it!! I realised I've been eating too much protein and once I reduced it I started losing again. A while ago I paid 60 dollars on another keto site for just a few ebooks and still regret I didn't get a refund. I learnt nothing new and then I wasted even more for keto consulting. Then I found this app and never looked back =-)
Thank you Loretta!
Hi Jaimie, thank you so much for your kind words! Carob powder has 12.3 g net carbs / 22.3 g total carbs in 1/4 cup (1/4 cup of carob powder weighs 25 grams). Hope this helps! 😊
Looked at some recipes from clean eating from your link. Several contain cheese and butter... Dairy is ok? If not then substitute what? Or, go through and pick dishes that do not contain these items? Just curious. I have been keto for almost 60 days, writing everything down, using grass fed meat and wild caught fish, green leafy veggies grown above ground, no sugar or substitute sweetener other than stevia and the occasional Swerve in FB's, very low carbs, monitoring protein, drinking water, using FitBit to track steps (10,000 per day), Total Gym 3 days a week and ... I gained weight and my measurements are staying the same for the last 3 weeks; Under caloric goal by 500 calories a day. Weight should be falling from me, nothing could be farther from the truth. I am hoping this challenge will kick me in gear, I need to lose 50 pounds.
Hi Thom, there may be some dairy is some of my recipes but I always try to add a dairy-free alternative (e.g. coconut milk instead of cream - it should be included in the recipe). I have another diet plan containing raw dairy and that's why some of my recipes contain cheese, cream, etc.
You may want to have a look at my new challenge: 30-Day Keto Weight Loss Challenge (two diet plans are included and you can choose which one you prefer to follow).
I think you gained muscles - that's why only your weight went up, not your measurements. If you also want to lose body fat, you have to make sure your overall macros, especially protein, are right: ketodietapp.com/Blog/page/KetoDiet-Buddy
Hope this helps, good luck!
Having done a whole 30 before I am so ready to start this challenge. I do not own an ipad and (yes I will admit) I don't own a cell phone either. I do however own a lap top computer, do you know of any easy to use technologies that would help me plan and stay within my diet plan. I've used the keto buddy to determine the calories and macros I need to follow but I don't know how to actually make it happen. Do you have an application for a lap top by chance? Any other information you can pass along would be greatly appreciated. Thanks!
Hi Anne, we don't have anything at the moment but we have been working on bringing it to other platforms, including a desktop PC so you'll be able to track & monitor everything from your computer. This will, however, take some time. Until then you can use on-line tracking, not specifically for keto diet but for any diet tracking. Hope this helps!
Morning Martina,
I'm going for option 1. Love your iPad App and it's going to make my planning and staying on track so much easier.
Thank you for your kind words Juria! Wishing you good luck with the challenge! 😊
I'm so happy I found your website and app especially because it's paleo and focused on healthy eating.
Thank yo for your hard work. Can't wait to start challenge.
Thank you for your kind words Lilly! Glad you're joining 😊
I'm in!
Great, thanks for joining! 😊
Hi Martina,
Athough my son and I have been on the Keto diet for some time now, I discover I have not been following it totally and completely. I have lost 11kgs while being on the keto diet but it has taken me a very long time to do this which takes me back to the fact that I have not been doing it properly and as we are in zimbabwe we have not always had access to the internet so it had been difficult... (Actually I think that is just an excuse... not a reason).... Right i am now going to do this properly and have been onto your pinterest and pinned most of your recipes... i am now going to do this properly and i will keep you posted as to how I do.... unfortunately i am unable to do any form of exercises besides a small amount of walking as I have go one major hip problem... have had the one fixed and am having the other one done next year in march so would love to be smaller for the next one...... wish me luck and I will be chatting all the time.
Lynette
Thank you for your kind words Lynette! Don't be too harsh on yourself, we all make mistakes, it's natural. I hope you get well soon! I understand how difficult it must be with such health issues. Don't worry about exercise, diet is by far the best tool for weightloss. Even moderate exercise such as walking has beneficial effects.
No one expects you to follow the diet without having a small treat every now and then. I follow the 80/20 (or maybe 90/10) rule and allow myself small treats such as sweet fruits I wouldn't usually eat, potatoes or rice. I don't do it often and I am not trying to lose weight so I'm not sure whether this would be an ideal way for you.. What I always avoid is processed foods, soy and gluten. Maybe once a week, you can have a meal you wouldn't usually have? Some people find it easier to include a "cheat day" while others avoid any kind of cheating.
Good luck Lynette and please, keep me updated!
thanks for posting the guidelines, I will give your 30day clean eating a try, as I have hit a plateau in my 4th month of my ketogenic diet,
and about the only carbs I intake of note are from 2-4 Mission brand cabr balance tortilla's .. 6.32g carb ea after subtracting fibre
total carb 19 pre fibre .. I am going to cut back to 2 of those a day maximum.. basically one in the morning with eggs, and one midday ...
I am pretty sure going over my meal logs, that 4 of these is just too many.. 80 TOTAL carbs .. has me just outside of trace ketosis, which isnt bad IF you have hit your weight loss goal, but has been holding me back the last 2 weeks. I need to drop another 40lbs over the next 2-3 months as the new goal, I will focus on keeping to the clean eating guidelines and record my results as I go... thanks again
Hi Chad,
I haven't tried this brand and I avoid these products in general - they cannot always be trusted (like Julian's bakery bread of Dreamsfield's pasta which are just frauds). If you can, avoid this product and try using other subs - maybe making your own tortilla from flax, egg whites, psyllium, etc.? Even if the net carbs are correct, the total carbs are really high. Although I don't count total carbs either, this is way too high. Some soluble fibre can affect blood sugar, and therefore this may be the reason why your weight is stalling. Weight stalling may be caused by several reasons but these are the most common:
- eating hidden carbs
- eating too much fat and therefore calories (your carbs are low while your protein is always "fixed" if you use my keto calculator - on the right hand side of my blog)
- exercising too much or doing the wrong type of exercise (excessive cardio is linked to an increased appetite)
- eating low-carb treats, sweeteners, too many nuts & too much cheese
- dairy doesn't seem to be a big problem but is easily overeaten (the most likely reason for stalling)
In any case, I hope my challenge helps! Try my weekly plan (Grab & Go) and see if it makes any difference. Keep in mind that no diet plan fits all and you may need to add or remove protein / fats based on your needs (by adjusting portion sizes). Good luck!
I'm doing a slightly modified version of this diet, and I'm loving it so far. I was fairly lean to start off, but I'm finding myself less bloated at the end of the day, and it seems to be helping with some... eh.. lady issues.
I do, however, want to make an opinion of mine known; nitrates/nitrites in meat (and veggies) become dangerous when cooked at high temperatures. Ingesting nitrates and nitrites doesn't seem to be a terrible issue, though ingestion of pre-formed nitrosamines appears to be potentially problematic. (I'd like to cite this paper--> http://cancerres.aacrjournals.org/content/51/23_Part_2/6470.short)
I'm a biologist, and as such, I concede that my opinion is subject to change with new evidence, but it's currently enough for me to make a few modifications to this otherwise awesome diet plan. I really enjoy studying macronutrient metabolism, and now I get to be my own guinea pig. Thanks for posting all of this information!
Yes, that's a very good point Becca, thanks for your input and your kind words! High temperatures convert nitrates to nitrosamines which are potentially linked to cancer (I do have some updated info in the post I'm linking to, in the comments section). I think it's reasonable to avoid cooking anything at high temperatures (not just foods containing nitrites and nitrates). I don't personally eat bacon every day (maybe once a week) but when I do, I cook it at low temperatures for longer.
Will we be able to save our favorite recipes to Pinterest?
Yes, you can either pin directly from my website or follow me on Pinterest. I have recipes suitable for this challenge here: pinterest.com/ketodietapp/30-day-clean-eating-cha…