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The 3 Week Keto Challenge - Makes starting a keto diet easier

3 Week Keto Challenge – Starting a Keto Diet Made Easier

by May 18, 2019

The 2019 Spring Keto Challenge Preparation Week has Started, but you still have time to join!  Signup below.


What is the 3 Week Keto Challenge?

The 3 Week Keto Challenge is a personal challenge where you choose to commit to three weeks of strict keto.


The 2019 Spring Challenge


Tuesday, May 28, 2019 through Tuesday, June 25, 2019. There will be One Week of Prep and then Three Weeks of Challenge.

At the end of this challenge, you’ll not only have upgraded your diet and life, you’ll have the opportunity to win a $50 Amazon Gift Card.


The 3 Week Keto Challenge Rules

  1. Follow the Rules of Keto
  2. No Cheating
  3. Take Before & After Pictures and Measurements (Just for yourself)
  4. No Scales During the Challenge (Just before and after)
  5. Eat Something New Each Week

Challenge Printable Resources Available Here.

You can take the 3 Week Keto Challenge, #3WeekKeto, at anytime of the year!

During the official 3 Week Keto Challenges, we offer daily support in Keto Challenge Emails and we post our own experience and results in the 3 Week Keto Challenge Group on Facebook.

Each 3 Week Keto Challenge is proceeded with 1 Week of Preparation, that’s why the dates actually cover 4 Weeks.

However, you can start your own 3 Week Keto Challenge at anytime.

Just keep reading below.

Spring 2019 Keto Challenge

Join the Challenge Today!

Why should you take the #3WeekKeto Challenge?

If you want to lose weight, whether you have a large amount of weight to lose or just a few extra pounds from the holidays, a ketogenic diet is the easiest way to lose weight. Commit to the 3 Week Keto Challenge, and you’ll be well on your way to achieving your goals!

  • Are you tired all the time?
  • Do you have achy joints?
  • Would you like to be more focused and more productive?
  • Or do you just want to lose some weight?

All of these conditions and more are improved by ketosis. The 3 Week Keto Challenge will help lessen your dependence on carbs and get you started making ketones, which will help you feel better!

How can I help you succeed with your challenge?

My biggest joy and my passion is to help people just like you find better health through a better way of eating. I really want to help you, too.

When you commit to the 3 Week Keto Challenge, I’m going to give you access to the following resources to make it all easier.

  1. Offer you my No Cook Keto Meal Plan which is the easiest way to start a keto diet.
  2. Invite you to signup for the Free Keto Challenge Daily Emails to help you through the challenge.
  3. Give you a free Printables to help you keep track of your keto wins.
  4. Invite you to my closed “3 Week Keto Challenge Group on Facebook” (You can join now)
  5. Offer you this sweet #3WeekKeto T-shirt on Amazon (affiliate link)


    Finally, the closed 3 Week Keto Challenge Facebook Group is where I and my husband are going to share our 3 Week Keto Challenge experience. If you want to see what I’m eating everyday, how I’m doing on the challenge, and see my before and after pictures, you’ll want to join the group on Facebook. The group is only for the 3 Week Keto Challenge, and once the challenge date has passed, we’ll archive the group.

What Keto Meal Plan should you follow?

This challenge doesn’t include a specific 3 week keto meal plan because we know that people with different levels of ketogenic experience will be joining us in our challenge.

If you are just starting a Keto Diet, we have a few options for you.

Option #1The No Cook Keto Meal Plan includes a 3 Week Keto Menu, Recipes, and Shopping Lists.  It also includes a Keto 101 Email Series to help you learn the Keto Basics and upgrade your keto diet through the three weeks. You can get all this for $14.95.

Option #2 – Free 1 Week Meal Plan.  We will give you the first week of No Cook Keto, including the Week 1 Menu with the 10 pages of samples.  It’s free and you’ll find the signup near the end of the page linked here.

Option #3 – We have a lot of Easy Keto Recipes here with the Macros figured.  All the recipes are free.  If you find these recipes helpful, please do us a solid and leave us a comment and share the recipe with others.

Option #4 – We have lots of boards on Pinterest where we’ve found and sorted lots of great keto recipes. Follow us on Pinterest and find recipes that will work for you!

Who should take the 3 Week Keto Challenge?

There are three main groups of people who should take the 3 Week Keto Challenge. Which of the following do you want?

  1. To Start a Keto Diet
  2. To Revive a Keto Diet
  3. To Inspire Others to try Keto

To Start a Keto Diet

If you are a Ketogenic Beginner, the 3 Week Keto Challenge is a good way to start your Keto Diet.

If you’ve been following me for awhile, you know that three weeks flows through much of my work.  The Rules of Keto are for the first three weeks of your keto diet. My No Cook Keto Meal Plan is for three weeks. The Steps to Start a Keto Diet are designed around three weeks.  It’s always three weeks, but why?

While most people can get into ketosis in a few days, some take a little longer. Through helping countless people start a keto diet, I’ve found that three weeks gives nearly everyone the time they need to make the transition into ketosis and settle into their new way of eating. Three weeks will give you time to make the transition, get used to your new wonderful keto foods, and let your body adjust to burning fat as its primary source of fuel. But three weeks isn’t so long as to feel overwhelming. It’s just three weeks. 21 days. You can do this!

Three weeks is the keto sweet spot.

To Revive your Keto Diet

You’ve heard me say again and again, there is no one right way to keto. But let’s be honest, there are some wrong ways. And over time we all slip from the keto diet that works best for us. Or maybe keto just hasn’t made sense in your life recently, but you are ready to get back to feeling better again.

Stress in my life recently has led me to let go of anything that wasn’t necessary, and my keto macros and tracking my food intake were not necessary for me. So I let my keto slide and that slide got more pronounced during the holidays. This year (2018) I did a pretty good job staying keto throughout the holidays, but my calories did increase and so did my weight.

On the other hand, my husband decided not to stay Keto over the holidays. And he also ate more than normal, just like me. He’s still a handsome man, but we both know that there’s a little more of him to love now than there was a month ago.

We both need to revive our Keto way of eating.  We’ll both take three weeks to rebuild our keto foundation and then we’ll move into the new year feeling great and ready to change our world for the better! I’m looking forward to not feeling bloated all the time, having more mental clarity and focus, and sleeping better. As a nice side effect, we’ll both effortlessly drop those few extra pounds during our three week challenge and avoid the creeping on of extra pounds that we’ve all experienced in the past.

To Inspire

It feels a little grandiose to declare that you plan to inspire others.  However, this is a valuable reason to do the 3 Week Keto Challenge and it’s too important to leave unsaid.

When I discovered the Keto / Primal Diet I also discovered a better life for me.  My success inspired my husband, who is now so much healthier and happier.  And I know so many other people that I wish would try a keto way of eating; friends and family who I know are struggling with the discomfort and pain of extra weight and chronic inflammation.

The 3 Week Keto Challenge is a great way to inspire others to explore keto without being preachy. Instead of preaching keto, you can just let them in on your challenge…the successes and the shortcomings.

You can share pictures of your 3 Week Keto Challenge Calendar on Facebook, Instagram, Reddit, or anywhere else you post. Use the hashtag #3WeekKeto every time you post. You can take before and after pictures (we nearly all have a little holiday bloat going on right now) and measurements to share, too.  Put yourself out there as much as you’re comfortable with. You might change someone’s life.

How to sign up for the 3 Week Keto Challenge

  1. Sign up for 3 Week Keto Challenge HERE.
  2. Join the 3 Week Keto Challenge Group on Facebook
  3. Download the printable PDFs below to help crush the challenge!

The Keto Challenge Downloadables

Purchase these 1/4 Inch Stickers” will dress up your Progress Chart.  Purple for ‘nailed it’, Yellow for ‘ok’, Orange for ‘uggg’.

Want a head start on the Challenge?

Check out these great resources to rock your Keto Challenge.

  1. The Rules of Keto
  2. The Steps to Start a Keto Diet
  3. The Essentials Keto Shopping List
  4. Budget Keto Shopping List
  5. No Cook Keto Meal Plan
  6. My Favorite Keto Snacks
Angela Davis

Angela Davis

Founder Advantage Meals

Angela earned her Master's Degree in Holistic Nutrition 14 years ago and began her lifelong journey of nutrition and wellness learning.  She began keto meal planning and cooking over a decade ago when she began working with local clients who were under the direct supervision of a medical doctor.  Angela is the author of No Cook Keto, the easiest keto meal plan available.

Disclaimer: I am neither a licensed nutritionist nor medical professional.  I never prescribe diets.  I only share my personal experiences and those of my clients for informational purposes only.  Nutrition details are provided for informational purposes only, and should not be considered medical nutritional data. You should consult your medical professional before making any major changes in the way you eat.


  1. Suzn

    Can’t find the printable 3 week meal plan

    • Stacey Davis

      Hi Suzn,

      Thanks for bringing this to my attention…it really wasn’t very clear before.

      I do think I’ve made it more clear now. I added a shaded box to this article outlining some options for meal planning.

      The 3 Week Keto Challenge doesn’t have a specific meal plan because we’re sure we’ll have people joining us with much different levels of keto experience. I’ve listed some meal planning options in the article. If you want the easiest plan, check out No Cook Keto. You’ll find your other options above in the article.

      Don’t hesitate to ask any other questions.


    • Barb

      Can’t find 3 week meal plan.

      • Stacey Davis

        You can follow any meal plan you want on the 3 Week Keto Challenge, but many of our friends to follow the No Cook Keto Meal Plan.

  2. Jerri B

    I’m looking at starting a KetoTone lifestyle but have a few questions.
    I’m 62, type 2 diabetic and had a RNY gastric bipass in 2002.
    I’m 5’ tall and presently 172lbs. I would like to see 140 or less again.
    Do you see any RED FLAGS that should concern me??

    • Angela Davis

      Hi Jerri! Good for you for taking personal responsibility for your health! I hope you are able to find a comfortable home with this way of eating that works for your particular body.

      A gastric bypass is a major deal, and the effect on your body and digestion is significant. I would definitely say you should talk to your doctor and find out if they think Keto is appropriate for the changes in your digestive system. The large amount of fat on a keto diet can be hard for some people who’ve had gastric bypass, but you could modify your macros to meet your needs.

      A low-carb diet like Keto can be great for T2 diabetics, as it will lower insulin levels, which will improve blood sugar levels. Make sure you are working with your doctor on this, as well, particularly if you are on medication. As your insulin levels change, you may need to adjust (or hopefully in the future get rid of entirely) your meds.

      Have you tried any kind of low-carb diet in the past?

  3. Ruth Benham

    am diabetic, need help to get better control of health

  4. Ruth Benham


    • Stacey Davis


      We’d love to help you get control of your health. Being diabetic, before you start a keto diet it is very important that you consult your medical professional. A lower carb load will definitely effect your insulin levels and medications. We personally believe that the Keto Diet is the easiest way to limit carbs, but you’d have to work closely with your doctor while starting a keto diet. The easiest way to start a keto diet is the No Cook Keto Meal Plan, and you should show it to your doctor before you start.

      Stacey & Angela

  5. Jean

    Did Atkins about 10 years ago, lost 19 lbs which have slowly come back. Looking forward to giving this a try.
    I know it’s past the start date but would still like to give it a try.

    • Angela Davis

      Jean – You can totally start the 3 Week Challenge any time that works for you. Keto differs from Atkins mostly in that it keeps protein to moderate levels and emphasizes fat intake, particularly in the beginning. Eating lots of fat helps you feel satisfied and aids your body’s transition into ketosis. Learning how to eat Keto and adjusting to ketosis is the most important goal of the 3 Week Challenge. Good luck and let us know how it goes!

  6. Melvin Tatum

    Where do I begin? it all seems confusing. I find the fat intake part hard 70% fats 25% protein 5% crabs

    • Stacey Davis

      You’re not alone. Lots of people find the Keto Diet Complicated and Confusing when they are trying to start a keto diet. That’s why Angela wrote The No Cook Keto Meal Plan. It has just the basic information that you need to get started, and a super simple meal plan for the first three weeks. Then while you’re making the transition to Ketosis in those first three weeks, you’ll be getting daily support emails that will build on your keto knowledge in short bite-sized emails. Check it out.

  7. Naomi

    I have talked to my doctor about the keto diet before as I am type 2 diabetic. He said that I could do a modified version of the diet. What would that be? I currently weigh 326 pounds and need to lose around 140 pounds. I am 54 years old and want to live to be 55.

    • Angela Davis

      Hi Naomi,

      I honestly don’t know what those modifications would be, but if your doctor suggested a modified keto I’d encourage you to talk more to them about what modifications they suggest. There are lots of ways to modify the keto diet.

      Regardless, as a type 2 diabetic, you must work closely with your doctor throughout your keto diet. The diet will change your medication requirements throughout and hopefully in time you’ll no longer need diabetic meds.

      When your doctor shares the modifications, please let me know what they are. I want to learn what they are thinking, and I want to help you.

      ~ Angela

  8. Michele Young

    I shared the #3weekchallange on Facebook to all friends and family!

    I’m excited to strictly return to Keto. I feel so much better mentally and physically. Thanks for your help!

    • Stacey Davis

      Thank you for spreading the word about our Free 3 Week Keto Challenge. The more people the more fun and success!

  9. Laurene

    Just wanted to let you know I shared via email and Facebook, your link to a few friends that are on Keto now and some who have been asking more about it. I am excited to have an outlet that’s not just Facebook drama.

    • Angela Davis

      Laurene, Thanks so much for sharing the challenge with your friends! Having a support network can make all the difference in our success. And our community is very helpful and non-dramatic. I’m grateful for that, too. 😉


    I too am insulin resistant and a brittle diabetic, difficulty controlling levels. I will see my doctor on the 28th. Hopeful this will work.

    • Angela Davis

      Anna, Keto can be very effective at lowering insulin levels, which helps with diabetes. Please make sure you are working with your doctor and they know you are changing your way of eating. This is especially important if you are on medications, which may need to be adjusted as you progress. You can do this!

  11. jamie

    Every time I click the Rules PDF it opens the keto challenge progress chart. So I am unable to print the Rules to keep on my fridge where I can see them all the time.

    • Stacey Davis

      Thanks for bringing this to our attention. I’ve got it fixed now. So glad you’re doing the #3WeekKeto Challenge with us.

  12. Sara

    I’ve shared via Facebook, email, and talked to a couple of my co-workers in the break room! Woohoo! I’ve been doing keto since early February, but we’re going to California at the end of June for a wedding so the timing on the 3 week challenge is perfect!

    • Stacey Davis

      Thank you for sharing! More people more fun. You’re in the drawing for the Amazon Gift Card!

  13. Kelly

    I have shared via Facebook, email and told a couple friends as well. I am excited to start!!

    • Angela Davis

      Kelly – I’m so excited you’re joining the challenge! Thanks for sharing, and you’re entered in the drawing!

  14. Maggie

    I am excited to try keto for the first time and feel improved mobility and less inflammation. I shared with a few of my friends via text message and my mother in law who also has some health concerns and may benefit from keto

    • Angela Davis

      Maggie – That’s awesome! My husband and I have both experienced less joint pain first hand and have seen lots of other folks who have, as well. If it’s not too overwhelming, consider avoiding industrially processed seed oils (soybean, corn, vegetable and canola oil are some of the most common.) These are highly inflammatory! If that’s too much at first, don’t worry about it. Once you get comfortable with ketosis, you can make adjustments like that and upgrade as you go. Good luck!
      And you’re entered in the drawing. Thanks so much for sharing!

  15. Pearl Sands

    I have found the links. When I download, I get the front page and not the whole article.
    The same with the No Cook Keto freebie for one week?

    • Stacey Davis

      The printables are just single page synopsis of the main article. But it’s a great idea to have links by the downloads to the whole article. Thanks for the ideas!

  16. Karen Rakowitz

    My husband and I are both going to try the 3 week challenge. Recipes are good for us – I will need to tweak some foods that my husband won’t eat but they are minor.

    My question(s) for you is: I find it overwhelming to figure out portion sizes for both my husband and I. He weighs in now at 277 and I am at 187. He would like to get down below 200 and I would like to get to 160 as starting goals. Using the No Cook Keto recipes how do I follow this without serving/eating too much food? Also I have read that there are pros and cons of tracking calories – our primary care physician (who does Keto)suggested we track calories also. How do you feel about this?

    • Angela Davis

      Karen – First of all, congrats on embarking on this journey together! Having each other for support will make all the difference.

      I don’t stress counting calories at the beginning. During your first three weeks on Keto, your goal is not to lose a bunch of weight. Your goal is to get into ketosis and get used to this way of eating. Eat enough to feel satisfied but not stuffed. As you learn what Keto looks and feels like, you’ll also be learning to listen to your body. Your feelings of hunger will change when you are in ketosis. Adding forced calorie restriction at this point just makes it harder than it needs to be.

      Once you are in ketosis and used to eating Keto, if you want to lose weight, then you’ll want to pay more attention to total calorie intake and probably lower your fat intake. This article I wrote talks about changes to make to your Keto when you want to lose weight:

      For now, it’s ok eat what looks and feels like the right amount – make sure to stop when you feel full! Just keep track of your macros so you know if your carbs are below 25 net grams and your fat is at least 70% of your calorie intake. The No Cook Keto meal plan averages out to about 1500 calories per day. If you’re still hungry, first add more fat (either to a meal or increase the fat bombs or fatty snacks.) If after 20 minutes or so you’re still hungry, add some protein. After a few days, you’ll know about what is right for both you and your husband. Since I don’t know your situation, I’m just guessing, but I’d say you will want to add an extra tablespoon of fat to each meal for you. Your husband will maybe want that extra tablespoon of fat to each meal, plus an extra fat bomb and maybe 1/3 again more protein at meals.

      I hope this helps!

  17. Brooks Cobbs

    That is a lot easier, I was trying to figure out the best way. Thank you!


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