Keto & Intermittent Fasting Challenge

  

Challenge Rules:

1. Follow the Banting 7 Day Meal Plans Facebook page, as well as the Instagram profiles.

2. Practice intermittent fasting (16:8 method, of 12:12 method, or OMAD)

3. Drink water to thirst.

4. Incorporate a bit of exercise (30 minutes, 3 times a week) this can be walking, sit ups, anything that gets you moving a bit.

5. Get at least 7 hours of sleep per night.

6. No cheat days or meals (this goes without saying)

7. Track progress (weight, measurements, progress photos)

8. Get EXCITED about our new book, available HERE!

Day 1:

Meal 1: Scrambled eggs with spinach and butter

Meal 2: Grilled chicken breast with roasted broccoli and coconut oil

Day 2:

Meal 1: Yoghurt with mixed berries and chopped nuts (optional)

Meal 2: Beef mince stir-fry with bell peppers and onions, cooked in coconut oil

Day 3:

Meal 1: Chicken breast with roasted cauliflower and butter

Meal 2: Yoghurt with mixed berries and a sprinkle of chopped nuts (optional)

Day 4:

Meal 1: Fried eggs with fried mushrooms and spinach, cooked in butter

Meal 2: Grilled chicken breast with roasted pumpkin and coconut oil

Day 5:

Meal 1: Yoghurt with mixed berries and a sprinkle of chopped nuts (optional)

Meal 2: Beef mince with roasted cabbage and carrots, cooked in coconut oil

Day 6:

Meal 1: Scrambled eggs with roasted bell peppers and onions, cooked in butter

Meal 2: Grilled chicken breast with roasted green beans and coconut oil

Day 7:

Meal 1: Yoghurt with mixed berries and chopped nuts (optional)

Meal 2: Chicken breast with steamed gem squash and baby marrow, add butter

Progress Tracking:

- Weigh yourself once before starting, then at the end of the challenge.

- Take progress photos, in the same tight fitting outfit, before starting, then at the end of the challenge.

Additional Tips:

- Listen to your body and adjust the challenge as needed

- Stay hydrated and electrolyte-balanced

- Be consistent and patient, we are not all the same