Most people have heard about the long-term benefits of eating a ketogenic diet. However, not many know that you can experience these same benefits after as little as 2 weeks. Yes, in 14 days, keto can change your health and life in general.
Of course, it is not advisable to do diets only for two weeks, especially if you are looking for long-term results. However, it helps to know that the diet you are eating is powerful enough to benefit you in such a short period of time.
There are many reasons why you would want to see short-term results. For example, your blood sugar may be out of control and your doctor needs an effective solution immediately. Or you may need to fit in a bridesmaid’s dress and want to lose an extra pound.
Whatever your reason might be, keep reading to find out how much a 14-day keto diet can impact your life positively and negatively. You will learn about what foods are best for the diet and get a free 2-week keto diet plan.
On a 14-day ketogenic diet, you will eat a diet rich in high-fat and low-carb foods for 2 weeks.
Within this time, you will not consume any high-carb foods and will have to maintain a strictly low-carb count. Your macros on a 14-day keto meal plan will be as follows:
You will have to limit your net carb consumption to 20 to 50 g per day. It may sound easy, but if you have never done keto, it can be very difficult. Your total carb allowance is so low it can be crossed by eating a small slice of bread.
Ketosis is achieved when you don’t give your body enough carbs to burn for energy and it resorts to fat. When your body uses ketone bodies for energy instead of glucose, you enter a state known as ketosis.
It usually takes about 3 days of fasting or very low carbohydrate intakes to get into a state of ketosis. So a two-week plan is plenty of time to start seeing what it can do for you.
There is no doubt that a ketogenic diet can do wonders for you. In 14 days, you may see some results, but it is not long enough to see all the possible benefits. Some of the benefits you will be able to achieve in only 2 weeks include:
On the other hand, there may be some benefits of keto that may not be apparent after only two weeks on the diet.
To increase your odds of success, here are some useful tips to help you. Think of them as steps you can take before and during the diet.
For the 14 days you will be on keto, you will not eat any high-carb foods, such as:
You will also limit highly processed foods even if they are keto-friendly. For example, you should not eat bacon every day just because it is high-fat and low-carb.
Instead you will eat high-fat low-carb foods that are whole and minimally processed.
Such foods include:
While on keto, you will eat from three main food groups; protein, fat, and low-carb fruits and vegetables. You will need an adequate amount of each to maintain some variety in your diet.
Two to three items from each category should suffice for your two-week keto meal plan.
In 14 days you may not eat all these foods, but you will still need to eat after your 14 day challenge. Luckily, ketogenic foods fit on a regular diet if you choose to go back to it.
Keto meals for 2 weeks should not be that complicated, but it doesn't hurt to have some inspiration. To give you a picture of what a balanced low-carb day looks like, here is a day’s worth of meals.
Calories: 2,476 | Macros: 31 g net carbs, 100.4 g protein, and 205.4 g fat.
|BREAKFAST||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Chia seeds||2 oz (56g)||276||4.3||9.4||17.4|
|Chia pudding||Coconut milk||1 cup||445||6.4||4.6||48.1|
|Strawberries||1/2 cup, sliced||26.6||4.7||1.1||0.3|
|MORNING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Almonds||1/2 cup whole||414||6.5||15.7||35.7|
|LUNCH||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Egg sald||Mayonnaise||3 tablespoons||270||0||0||27|
|Green onions||1 onion (15g)||5||0.7||0.3||0|
|EVENING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Celery||10 4-inch sticks||5||0.6||0.3||0|
|Celery and peanut butter||Peanuts||2 tablespoons||204||5.6||7.2||16.4|
|DINNER||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Pork chop||1 chop (199g)||338||0||40.2||18|
|Buttery pork chops with arugula||Butter||20g||148||0||0||16.4|
|DAILY TOTALS||2,476 cal||31g net carbs||100.4g protein||205.4g fat|
Still have questions on how to do keto for 2 weeks? Keep reading as we answer some of them.
In 2 weeks, you can lose up to 10 lb. However, most of that weight loss will most likely be from losing excess water. You may also lose some fat, but it will be very little.
Before starting keto for 2 weeks, you may be overweight, bloated, or you may have high blood sugar.
After being on the diet for 2 weeks, you will feel lighter, you will have started to burn some excess fat, your blood sugar will go down, your ketone levels will go up, and your cravings will significantly reduce.
You will notice changes in a matter of days on keto. For weight loss specifically, you will notice significant changes after at least three weeks on the diet.
The changes will depend on the quality of your diet. If you eat a diet rich in whole nutritious foods, you should see changes faster.
Yes, it does.
For someone looking to drop a pound or two, it can happen within 2 weeks. However, for bigger changes, you have to stick to the diet for much longer.
Yes, you can. It is much better to make more long-lasting changes to your diet, but it is not prohibited to try out a low-carb meal plan or any diet for 2 weeks.
Everybody has a unique situation and medical history, so speak with your doctor to see if this way of eating could be right for you. The diet is not recommended for some groups of people like pregnant women, breastfeeding mothers, and those with a history of eating disorders.
Check out some of the other ways to try out ketogenic eating.