A 2025 meta-analysis by The Journal of Nutrition & Metabolism found that short-term Keto diets (4–8 weeks) resulted in 5–8% body fat reduction in overweight adults — matching my experience. My goal wasn’t just weight loss, but to measure actual fat loss, energy levels, and mental clarity. As with general weight and fat loss, it’s difficult to say how long losing belly fat will take when you’re on this diet. I also manage my sodium intake by drinking bone broth or salt water and the only time I got a keto related headache was after cheating aggressively and slamming a piece of birthday cake. In one month on keto I lost 6 pounds and 3.5% body fat! But I also enjoyed being able to eat foods I loved that I had deprived myself of when on my strict, low-fat diets. Essentially, it’s a 30-day test where you only eat foods and meals that follow the keto way of life. Have you ever considered trying a low-carb eating plan for weight loss? Simply prepare a meal plan that contains a balanced amount of low-carb high-fat foods and combine the same with some physical activity, and voila! Research exhibits that keto diet is much more effective at helping you lose weight than low-fat diets. Though fat is avoided as it’s very high in calories, a ketogenic diet involves 90% of your daily calorie consumption to come from fat. If you’ve been struggling with weight loss, low energy, or sugar cravings, the 30-Day Keto Challenge is your ultimate solution! If after 30 days you did not experience a stunning body transformation, all you need to do is call us and we'll issue a quick and friendly refund. First, the low-carb diet was born and millions of people lost weight. It’s designed to help with faster weight loss, managing keto flu, building keto habits, and setting you up for long-term success. Healthy fats are crucial on keto, so cooking with olive oil, coconut oil, and butter (the only dairy allowed) helps keep you fueled and satisfied. Non-starchy vegetables including leafy greens, zucchini, and broccoli deliver vital fiber and nutrients while keeping carbs low. Fish and seafood such as salmon, shrimp, and sardines are great choices, as they offer beneficial omega-3 fats that support heart and brain health. To keep meals exciting, try new recipes like Jamaican Jerk Pork Roast or Peruvian Roasted Chicken, which bring fresh flavors without compromising your clean eating standards. This week is also about preparing for long-term keto success by strengthening your cooking and planning skills. The KETO 30 Challenge is your step-by-step roadmap to starting keto and reaching your health goals. This process involves breaking down fat into ketones, which the brain and other organs can use as fuel. The Keto Diet 30-Day Challenge is a popular weight loss program that promises rapid results. While it can trigger short-term weight loss, as a Registered Dietitian, I rarely recommend it. Try to include protein in all your meals today. It helps increase lean muscle mass, boost metabolism, and curb hunger cravings — three very important factors for weight loss! Start eliminating these foods and instead replace them with healthier swaps. Welcome to the ultimate guide to kickstarting your health journey! Your trusted keto resource Begin your keto journey with our beginner-friendly guides. I've spent the last few months working on my new book, creating a special build of our KetoDiet app for cancer research and working on my blog. Hi Everybody, Happy New Year to All of You! It’s also a challenge. I would be doing the regular keto plan.Thanks! Do we have to use your keto app to be able to join the challenge? However, I've been working on a new look of my blog and it will all become very easy when searching for suitable meals for any kind of dietary restrictions. Yes, the KetoDiet app is suitable for anyone following a low-carb diet. Do we just keep track and let you know after or we have sign up some where first to get the diet plan. Using the moderate weight loss example.In general, you should discuss any significant diet or lifestyle changes with your doctor.Are you tired of traditional diets that leave you feeling hungry and unsatisfied?I personally haven’t opted to follow the ketogenic diet.This is a community to learn about the ketogenic diet and support each other's health and weight loss efforts.Consistency is the most important part of any 30-day challenge.You can even give this challenge another go-around and start from scratch!Keto and low carb diets can provide powerful blood sugar control for people with type 2 diabetes.15 Why?Consistent with the books I read, the keto “flu” hit as my body got adjusted to the lack of a constant glucose supply, and transitioned into burning fat instead. A general guideline for weight loss is to prioritize protein to stay full and support muscle growth. You may need to adjust based on your energy levels and how your body responds. From there, you can subtract 500 calories to find your target for weight loss. You can also add healthy keto snack options if the calories in any day are too low for you. The 30-day plank challenge for beginners is one routine you can easily adopt to work up a sweat and lose some weight. If we follow these guidelines, we can say that if you’re following the diet correctly and include exercise in your plan, you can expect to lose anything between 4 and 8 pounds in 30 days. However, the Centers for Disease Control and Prevention states that healthy weight loss is generally a loss of 1 to 2 pounds a week (13). Day #1: Get Clear On Your Weight Loss Goals I soon realized keeping carbohydrates under 25 net carbs meant eating no “traditional” carbs at all. I detailed his keto dietary practices in an earlier article. At the same time, recent studies have questioned the health benefits of very low, as well as very high, carbohydrate diets. I dove in for 30 days with two carb-loving feet — and a combination of trepidation and motivation. With dedication and discipline, this plan could help us reach our weight loss goals. This triggers a process where your liver starts converting fat into ketones, which the brain and other organs can use as an alternative fuel source. When you consume carbohydrates, your body uses glucose, a sugar molecule, as its primary fuel source. You can use this shopping list of low carb foods to guide you. Or, if you are comfortable in the kitchen, try our weekly meal plans. But, let us be clear, losing weight is not synonymous with restrictive diets, excessive exercise, and negative self-talk. What's the most important thing to focus on to make my results last beyond the 30 days? However, if you thrive on structure, accountability, and community energy, a pre-built program or a group fitness challenge is a fantastic option. Now that you understand the basics of the keto diet and its benefits, it’s time to set up your 30-day meal plan. The keto diet is a low-carb, high-fat diet that aims to shift your body into a state of ketosis. Welcome to our comprehensive guide to a 30-day keto meal plan designed to help you achieve your weight loss goals. Throughout all weeks, simple, repeatable recipes and batch cooking reduce decision fatigue and make meal prep manageable. Finally, Week 4 emphasizes refining eating patterns, reflecting on progress, and preparing for maintenance beyond the challenge. Week 1 helps participants adjust to the keto lifestyle by focusing on hydration, managing keto flu symptoms, and sticking to simple, clean meals. It suits beginners or those who had trouble with standard keto plans by emphasizing food quality over strict macros. The benefits of keto extend beyond weight loss. Regularly monitor your weight‚ body measurements‚ and energy levels. Remember to track your macros (carbohydrates‚ protein‚ fat) using a keto calculator or app. This is based on your genes, health history, and other factors you have little control over.How long can someone be on a keto diet?Like many of you, I dreamed of having a magic diet bullet that could solve (almost) every health problem that I struggled with, from IBS to mood swings and stubborn weight gain.Once you complete your 30-day journey, keto will become a permanent part of your routine, bringing lasting benefits that will help you look and feel your best for years to come.On a low carb diet, ketosis may occur, but it isn’t a goal.How can you get into ketosis quickly and stay there?Your breath may become rancid as the ketones, mainly acetone in the body increase which leads to foul breath. Day #30: Check In With Your Goals & Journal About How You Feel It’s for people who will actually use the diet. Some emphasize strict macros, others prioritize whole foods. People want tools that offer insight into their own biology, not just weight numbers. Welcome to the ultimate guide to kickstarting your health journey!Yes, the KetoDiet app is suitable for anyone following a low-carb diet.Hi , I'm 18 years old I've struggled with my weight all my life when I was 12 I lost two very important people in my life jus 6 weeks apart.But to be completely honest, I was skeptical, as fat has been so demonized over the past decades.This happens by creating habits you can actually stick with.It offers a multitude of benefits that can transform your health.Drastically reducing your carb intake can come with some side effects, which are commonly known as the keto flu.ACCOUNTABILITY - mid-day and evening accountability check-ins and a supportive community to talk to about anything.If you are looking for things to keep yourself busy during the 30 days then you can use this time to create a longer bucket list for the rest of your life. But protein was my greatest challenge. I never recommend diets I haven’t tried. Sign up for the KETO 30 Challenge today! "Keto works, and I am so thankful for KetoLogic and their team that got me started on this journey. Oh, and fat bombs are the greatest thing ever!" - Jeff B., 42 (Read more from Jeff) All products that I link to I use personally and contain no ingredients that we don't recommend for optimum health. Being on the keto diet makes it too easy for the body to become dehydrated, so make sure to have at least 64 Oz of water every day. Below are the different kinds of snacks and food items that you can have throughout your 30-day keto challenge. The reduction in carbs makes your body use fats instead of glucose for the production of energy. It’s important to focus on healthy, nutrient-rich foods like meats, fish, eggs, veggies, and nuts. Exercise can help boost metabolism, improve cardiovascular health, increase muscle tone, and support weight loss efforts. These ketones can be utilized as energy throughout your body, including the brain. The keto diet offers numerous benefits, making it an attractive option for those looking to shed extra pounds. By contrast, women over 40 often lose weight more gradually and may go for a few weeks without losing any weight at all. Keep in mind that a good portion of this is water weight, though. Keto diets aren’t harmful to your heart, kidneys, or bones either. I wish I could say I carefully prepared to start the diet, but I actually dove in and quit carbs cold turkey while on a trip to LA!You may need to adjust based on your energy levels and how your body responds.Our FREE 30-Day Keto Challenge was designed with YOU in mind to help you reach your wellness goals with a fun and engaging challenge.To tailor the ketogenic diet, watch how your body reacts to carbs.Be sure to complete your final weigh-in and body measurements to celebrate your results accurately.For initial few days there were drastic weight loss followed by some fluctuations.My favorite part was the success tracker because it helped me stay motivated as I checked off each day.The Keto Diet 30-Day Challenge is a popular weight loss program that promises rapid results.Finally, use your journal to reflect on any challenges you faced and celebrate the successes you achieved. In this in-depth case study, I’ll break down everything — how the Keto Diet works, what I ate daily, my progress week by week, and how much fat I actually lost after 30 days. Experiencing keto flu symptoms is also another simple way to tell if your body is in ketosis. No, we don’t mean just have smoothies for the challenge but use the berries plus some leafy greens (and full-fat yogurt) to make some delicious smoothies during the month-long diet. As mentioned above, this meal plan is quite restrictive when it comes to your carbohydrate intake. This means that if you’re consuming a 2,000 kcal diet, your carbohydrate intake should be between 25 and 50 grams per day (7). It makes sense, since gram for gram, calories from fat are more than double that of carbohydrates or protein. My daily calorie consumption during my 30 days was at an all-time high. Even during the tough few days, I realized I could give up all sugar and be just fine. Four candy-laden parties led up to the actual trick-or-treating, each of them abundant with carbohydrate sources. My diet officially started just before Halloween — a holiday that's traditionally free reign for me to steal candy from my own children’s loot. Build Your Support System See here for keto-friendly options A healthier life starts now with your free trial! You can grab the printable 30 Day Keto Challenge below and kick-start clean eating! They are one of the items on this 30 Day Keto Challenge which is a great Keto diet for beginners jump starter! Plus, there are some pretty delicious sounding Keto recipes out there like fat bombs. Instead, keeping my protein under control proved to be the greatest threat to knocking me out of ketosis. A quick check of my urine using my ketone at-home stick kit revealed I was on my way down the ketosis highway and I was euphoric. Dinner was often wild salmon with broccoli, kale, or spinach — usually roasted to factor in any missing fat I needed for the day. Remember to consult with a healthcare professional before making any significant dietary changes, especially if you have any underlying health conditions. Make sure that you go shopping before you start if you are not stocked up with healthy foods for the first day at least. There are many 30-day challenge ideas for weight loss in the journal. This free 30 day weight loss challenge will help you deal with the obstacles that have been preventing you from losing weight in the past. 30 days of small, actionable habits to help you achieve (and maintain) your weight loss goals. Rather than over-consuming calorie-rich foods void of nutrients, choose whole food snacks high in fiber, protein, and healthy fats. If you're self-motivated and enjoy research, creating your own plan can be empowering. This challenge is about building a foundation for long-term health, not just a quick fix. While it's tempting to look for a specific number, a healthy and sustainable goal is to lose one to two pounds per week. The point is to find a healthy, balanced approach that you can sustain and, most importantly, enjoy for years to come. About our 30 Day Keto Challenge Consult a healthcare professional if you experience any significant mental health changes. Don't be afraid to experiment to find what works best for your body. Many online resources offer diverse keto recipes. Don't let keto restrict your culinary creativity! What matters is that you get right back on track with your next meal or workout. You might have an off day, and that’s completely normal. When you’re surrounded by people working toward similar goals, you’ll find the energy to push through even the toughest workouts. Better health starts here A 30-day plan serves as an entry point for metabolic transition, helping users observe changes in energy levels, appetite control, and physical output without long-term commitment. But changing your diet is key to getting into ketosis. The 30 Day Keto Challenge is a plan to help you start a ketogenic lifestyle in a month. It’s a chance to think about keeping up with a ketogenic diet. It’s key to ease into the keto lifestyle with healthy recipes and regular exercise. Thanks for creating this blog and for all the information you provide! I know that I won't be eligible for the challenge giveaways, but that is okay. I just found this site today and am reading everything I can before starting. Hi , I'm 18 years old I've struggled with my weight all my life when I was 12 I lost two very important people in my life jus 6 weeks apart. Throughout the challenge, I'll be sharing recipes and tips on my Facebook page, and with the KetoDiet support group so don't forget to join us. It all depends on multiple factors such as your diet, exercise plan, genetics, and starting point.Alcoholic drinks of all kinds are excluded since they can slow down metabolism and disrupt ketosis.I'm afraid you will have to do it manually (enter meals into the Planner and add them to the week).That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.Can you guess what happens when we cut carbs all the way down to zero?The first week is all about transitioning your body into ketosis. Have you even eaten a meal and instead of feeling recharged and energized, you feel sleepy and sluggish? By lowering the consumption of carbohydrates, we prevent the rise of blood sugar level, which then prevents the rise of insulin levels. I have been dealing with this painful irritable bowel syndrome for more than a decade, and keto helped me feel a radical improvement almost instantly. But to be completely honest, I was skeptical, as fat has been so demonized over the past decades. By reducing carbs, keto helps keep your insulin and blood sugar levels from spiking. KetoLogic’s 30-day weight loss program can be done anytime throughout the year. Whether you want to burn fat, lose weight or support your mental clarity and performance, the Keto 30 is the perfect way to kickstart your keto journey. And once more, people all over the world started losing weight.So let me ask you a question... Using the latest nutrition breakthroughs along with Dr. Harlan Kilstein's proven keto secrets you'll accomplish spectacular results in record-breaking time. TL;DR The 30 Day Keto Challenge for Beginners offers a clear, week-by-week guide focused on clean eating and cutting common allergens like dairy, nuts, and grains. Sticking with the diet and adjusting workouts to lower intensity initially can help ease this process. At first, you might notice a drop in physical performance or stamina, mainly because your body is switching fuel sources. However, those changes are short-term and are only a sign that you have begun your journey towards effective weight loss through the challenge. Sauces like garlic butter and mayo will make a good keto diet element. Berries adorned with dark chocolate and whipped cream make a good keto diet treat. Most fruits contain lots of sugar, but small servings of tart fruits, such as lemons, berries, and limes are perfect for the keto challenge. Avoiding carbs doesn’t necessarily involve ditching dietary cholesterol. It's based on the ketogenic diet, a high-fat, low-carb eating plan that forces your body to burn fat for fuel instead of carbohydrates.This comprehensive plan will guide you through each step, whether you’re a beginner or looking to refine your current ketogenic approach.His award-winning keto programs have been featured in prestigious publications and media outlets.It aims for faster weight loss and better overall health by reducing inflammation and easing autoimmune symptoms.Plus, there are some pretty delicious sounding Keto recipes out there like fat bombs.Please note that while these symptoms generally last a few days, they may at times last for several weeks (7).This layout is used across the entire challenge with small variations.You can also add healthy keto snack options if the calories in any day are too low for you.Keep low-carb snacks on hand, such as low-carb hummus, hard-boiled eggs, keto-friendly yogurt, keto bars, or homemade trail mix to avoid eating fast food. However, their carbs and calories can add up fast if you eat too much — and these tasty foods are easy to overdo. Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose (sugar) as its main fuel source. If your LDL increases after starting a keto or low carb diet, please read our guides on LDL hyper-responders, the potential dangers of LDL cholesterol, and how to lower LDL cholesterol. It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28 If you already have an account with us you can go to and login there. They tell me this let's them start right away with the resources and planning sections while they wait for their printed copy to arrive. What most people are doing is purchasing the digital download and the printed planner instead of paying for expedited shipping. No problem, just click the password reset email and look for an email from with instructions to change your password. Menu Plan and Food Log So, go easy on fat if you’re trying to lose weight. How can you get into ketosis quickly and stay there? However, individuals with diabetes or insulin resistance often respond to low carb eating with improved lipid markers overall, as discussed earlier. Excess fat can build up in the liver for a number of reasons, including eating more calories than needed.23 However, low carb diets often improve blood sugar control and reduce the risk of hypoglycemia (dangerously low-blood sugar).22 Crush Your Sugar Addiction It’s important to talk to a doctor before starting, especially if you have health issues. Sides are important too, with 36% of recipes suggesting carb-light vegetable sides. This helps you stick to your diet without missing out on flavor. We’ll look at some great recipes and see why they’re great for a keto lifestyle. Skip the bread and desserts, and keep keto-friendly snacks like keto bars handy to stay on track. But this keto testimonial is not intended to go into the details of how the keto diet works, as I am a big proponent of empirical results rather than theory. Despite its long history of use and efficacy, the keto diet has absolutely exploded in recent months. And after years battling these conditions (along with hormonal imbalances and chronic fatigue), I finally found the diet plan that worked for me. Like many of you, I dreamed of having a magic diet bullet that could solve (almost) every health problem that I struggled with, from IBS to mood swings and stubborn weight gain. This section is related to nutrition but there are no diet plans here. The next sections of the weight loss journal are divided into four weeks. These weight loss tracker printables will track both your weight and your measurements. However, the only objective way to verify that you’re in ketosis is by checking your ketone levels. And remember that a “normal” body weight varies depending on the individual. If your weight loss hasn’t budged for several weeks or months, check out our Top 10 tips to break a weight loss stall. After the first couple of weeks, weight loss often slows down quite a bit. Learn more about ketosis and ketoacidosis. The Most Complete App This isn’t a crash diet or a gimmick. No fluff—just real food, real results, and a plan you can actually follow. At Armourbody, our entire model is built around a community-driven approach that provides built-in accountability and encouragement. Jot down your current energy levels, mood, and sleep quality. This isn’t about getting permission; it’s about getting personalized advice. It’s easy to get caught up in the excitement of a new challenge and aim for a massive transformation overnight. These initial steps are what separate a temporary diet from a true lifestyle shift. Constipation can persist; increase your water and fiber intake (from keto-friendly sources). This is a sample plan‚ adjust portion sizes based on individual needs and calorie goals. Consider batch cooking dishes like keto chili‚ chicken salad‚ or cauliflower rice. This is your body adapting to its new fuel source. This process produces ketones‚ which become the primary fuel source. Want to get a jump on the challenge?My body was adjusting from glucose to ketones.Fats must deliver around three-fourth of your total calorie intake, whereas proteins should fulfill around 10-30% of daily energy requirements.Planning your meals in advance is crucial for success on the keto diet.What benefits might you experience by switching to a keto diet?A good meal planning app can take the guesswork out of what to eat.Even during the tough few days, I realized I could give up all sugar and be just fine. From the initial “Keto flu” struggle to an unexpected burst of energy and measurable fat loss, my journey was a mix of science, willpower, and real results. We also advise you to consult your doctor before you make any major changes to your eating plan. It all depends on multiple factors such as your diet, exercise plan, genetics, and starting point. Remember that gaining weight/fat doesn’t happen overnight, so you won’t lose fat overnight. These options are lower in carbs and sugars than other kinds of alcohol and can be consumed (4). Begin your day with a breakfast that boosts your energy.Although they sound the same, they’re entirely different.32Learn more about ketosis and ketoacidosis.Keto diets aren’t harmful to your heart, kidneys, or bones either.To keep things interesting and prevent boredom, try experimenting with different keto-friendly recipes.All products that I link to I use personally and contain no ingredients that we don't recommend for optimum health.This plant-based eating plan focuses on lowering cholesterol, making it a great companion to the Mediterranean dietEmbrace the challenge and unlock your full potential with Aim Keto Diet!But, let us be clear, losing weight is not synonymous with restrictive diets, excessive exercise, and negative self-talk. The key to the challenge is to stick with your meal choices for 30 days consistently, further measuring your results. You need to restrict carbohydrates to reach the state of ketosis and maintain it throughout the challenge. In recent years, the keto diet has established itself as one of the most popular diets to achieve better health and shed extra pounds. Once your body adjusts to burning fat for fuel, you’ll notice you have more energy for the things that matter most—whether it’s work, exercise, or quality time with family. Join me and a huge support group on JANUARY 1st for 30 days to do The 30 Day Keto Cleanse challenge! I'm convinced with continued adherence to the keto diet they will continue to improve. I really liked the concept of low carbs, high fats and adequate protein intake. Today, while searching for some diet plan I came through this blog and saw 2 week Keto vegetarian diet plan. I have tried to lose weight by following different diet plans, GM diet, exercise, yoga, gym but never been successful. Your weight loss and health improvements may be sudden and dramatic or they may be slow but steady. If you are wondering what kind of results you can expect from a keto diet, the answer depends on how strict you are, along with a number of other factors. CarbohydratesLimit carbs to 20 or fewer grams of net carbs per day, or 5 to 10% of calories. Also, avoid or limit highly processed foods and instead fill your diet with our recommended keto-friendly food options. Is it better to follow a pre-made plan or create my own? Always listen to your body and don't be afraid to modify exercises to fit your current fitness level. What should I do if I miss a workout or have a "cheat" meal? More importantly, focus on non-scale victories, like how your clothes fit, your increased energy levels, and your growing strength. As the challenge ends, reflect on what worked for you and how you can integrate those practices into your regular routine. On such a plan, your protein intake would be determined by your weight at the ratio of one gram of protein per kilogram of body weight with the remaining calories covered by fats (1). If you want to be even stricter with your carbohydrate intake, you can follow the original classic ketogenic guidelines where your carb intake will be just 10 to 15g per day. An important fact to note is that while keto is essentially considered a low-carb diet, it should not be put in the same category as other low-carb diets that are available today. The numbers are net carbs per 100 grams (3.5 ounces) of food. It can help the body burn more fat, reduce hunger, and reduce blood sugar levels. You’ll find loads of self care ideas, ways to spice up your marriage (dirty texts!), and simple ideas to make holidays fun. Here at KetoDiet App we share easy low-carb, keto and gluten-free recipes as well as expert articles to help you make informed choices. I know eliminating dairy and nuts will kick my weight loss into a higher gear. Rather than trying to change your diet in totality, start with one or two food swaps. Maybe you replace your favorite pasta dinner for a healthier twist made with a chickpea pasta alternative. Your goal today is to tackle one ingredient or food only. Weight loss aside, regularly moving your body is important. That’s right — if you’re skimping on sleep, it affects more than just your mood and energy! If you want to consume milk on this challenge, we encourage you to look for low-carb substitutes. When you look up tips on how to start losing weight for beginners, one of the most commonly stressed points is making changes to your diet. But, the main difference is that having proteins and fats makes you feel full for longer as compared to carbohydrates. Adding salt to your meals will increase your body’s sodium levels, while you can have nuts, leafy greens, salmon, avocado, or mushrooms for potassium. Also, make sure to increase your sodium intake to balance the insulin levels when going into ketosis. The drop in the 4 electrolytes, including magnesium, calcium, sodium, and potassium has some effects on the body that you experience as keto flu. But a year after starting the ketogenic diet, I found that my body does not need to be in a constant state of ketosis for better health. By following this meal plan for 30 days, we can train our bodies to burn fat and potentially shed some weight. We discovered that the keto diet is all about reducing carbs and increasing good fats. In third week, I learnt make variety of Keto meals. Overall, during a month of Keto challenge, not only I lost 15 lbs but also I lost inches around belly. The main goal for me, to lose weight was my Graduation Ceremony (Dec 17, 2017) for which I really wanted to fit into size 10 dress. Be patient, listen to your body, and make necessary adjustments as needed. Some challenges provide access to coaches or experts who can offer guidance, answer questions, and help troubleshoot any issues that arise during the challenge. The 30-Day Keto Challenge is a structured program that aims to guide individuals through a month-long keto journey. Check out our best tips for getting starting on keto! Want to get a jump on the challenge? As your body adapts to its new way of getting energy — from fat instead of sugar — symptoms should quickly subside. For others, this could mean eating once a day, which is often referred to as OMAD, meaning “one meal a day.” For some people, this could mean eating two meals a day (often skipping breakfast). In fact, you don’t necessarily need to be in ketosis to lose weight.