It’s simple – just 3 rules
1. Don’t eat any sugar or refined carbs (bread, rice, pasta, potatoes, candy, ice cream, etc.)
2. Eat more healthy fats (eggs, avocados, salmon, bacon, nuts, and more).
3. Eat when you are hungry (don’t worry about counting calories, just stop eating when you are full).
It’s just 7 days, and you’ll be eating delicious foods without hunger. Anyone can do it (even if you are a carb lover)!
More details
Dozens of scientific studies have shown that sugar and refined carbs are bad for you. The Keyto 7 day challenge is a proven way for anyone to try a healthy ketogenic diet without committing for life.
In just 7 days, many Keyto members see amazing results including weight loss, more energy, and deeper sleep.
After 7 days, it’s your choice to continue Keyto or not!
How to succeed
Join or create a group.
Doing Keyto with friends is fun! The evidence is clear – being in a group leads to better results.
Join a public group or create your own private group on the group tab.
Learn what to eat.
Use the food tab to get food ideas, view meal plans, and search for any food.
To make this easy, we’ve created the Keyto food search, a color coded food guide that you can search in the food tab.
- Red: Foods high in carbs – avoid this week.
- Yellow: Foods moderate in carbs – try to minimize this week.
- Green: Foods lower in carbs and higher in fat – eat plenty.
Higher fat foods taste great and fill you up more than carbs and sugary foods. This prevents cravings while allowing your body to burn fat. Just stick to the Green foods and you will see results.
Get the food you need.
Use our shopping list at your favorite grocery store, or search our list of restaurant and fast food options.
To make it really easy, you can order our Keyto approved food kits here. You’ll have the basics you need to make this week a breeze.
Example Meals
Breakfast
- Coffee with heavy cream or MCT oil (tastes amazing and fills you up).
- 1-2 eggs.
- Full fat greek yogurt with nuts.
- Advanced – Skip it only if you are not hungry. This is called intermittent fasting and works well for many people.
Lunch
- Salad with veggies, cheese, protein (optional), and a spoonful of olive oil for dressing. You can also use ranch or bleu cheese dressing.
- Burrito bowl with protein, cheese, sour cream, guacamole. Just no rice, beans or tortilla.
- Lettuce wrap burger or sandwich. Guacamole, mayo, and mustard are great. Stay away from ketchup, bbq sauce, and other sugary condiments.
Dinner
- Salmon with broccoli roasted in olive oil.
- Steak with mushrooms sautéed in butter.
- Any of the lunch options work great too
Snacks
- Small handful of nuts (Macadamia, Walnuts, Almonds)
- Spoonful of nut butter
- Cheese
- Italian meats
- Deli meats
- Pork rinds
- Broccoli, cauliflower, celery with ranch, bleu cheese, or guacamole