The Keto Diet has become increasingly popular in recent years, and there are now seemingly hundreds of blogs dedicated to keto recipes, and tips and tricks to make keto as sustainable, tasty, and as effective as possible. The classic Keto diet recommends consuming under 20 grams of carbohydrates per day, obtaining 70-90% of your calories from fat, and the remainder from protein. It is one of the strictest types of diet out there, as so many foods contain carbohydrates and are therefore on the banned list.
The 14 Day Keto Challenge is an eBook written by Joel Marion, a personal trainer, entrepreneur and “Transformation Coach”, who is also the co-founder of BioTrust Nutrition. The book lays out a two week Keto plan that is designed to maximise weight loss; Joel Marion claims that he lost 12 lbs in 14 days, and that he lost a total of 46 lbs over 16 weeks (4 months), by following this plan. The diet plan is apparently based upon the idea that the French are thinner than other nations despite eating an incredibly fatty diet, which Marion refers to as the French Paradox. Unfortunately, the French Paradox actually discusses the number of deaths by heart attack, not slenderness or obesity, and it was debunked years ago. Source
The 14 Day Keto Challenge is an eBook bundle that claims to have revolutionised the Keto Diet, removing the chances of developing KETO Flu, brain fog, and low energy levels that people can experience when following the Keto Diet, whilst still providing dramatic and rapid weight loss results.
Other claims made about the staggering benefits of this two-week program are that it can “fight against today’s most deadly diseases” and reduce inflammation, can eliminate belly bloat, erase hunger and intense cravings, rebalance, and optimise hormone levels, and convert stored fat into a direct source of energy.
The 14 Day Keto Challenge is written by Joel Marion, an American “transformation coach” and personal trainer. Joel’s Instagram page (followed by 914k people) is filled with motivational words regarding embracing and creating your own success, in business, personal health, and fitness. He is the co-founder of Biotrust Nutrition; we have reviewed several Biotrust Nutrition products in the past, and have found that the sales website routinely overstates and exaggerates the benefits of the products offered. Looking at some of the claims made about the 14 Day Keto Challenge, we suspect that this habit of talking up the product to the point of exaggeration in order to get the sale is a trait of Joel’s specifically.
In theory, the advice given in the 14 Day Keto Challenge should work to aid weight loss, provided that you can stick to the guide. Will it aid 12 lbs of weight loss in 14 days, as Joel claims that he lost? We are not so sure; obviously, that will depend upon a number of factors, including how much weight you have to lose, your activity levels (including what exercise you do), and your metabolic rate. We have worked out that women would be consuming less than 1200 calories per day on most days of the program, whilst men would be eating less than 1600 calories per day on most days; this low calorific intake, combined with the goal of entering ketosis (a state of fat burning), should help to maximise weight loss during the 14 day program. The reload days and cheat meal days of the program are not technically within the right window to be considered keto, but they are still low-carb and are still relatively calorie-restricted. The days where exercisers can eat more carbs are still considered low-carb, but again, are not technically considered to be keto.
Another important thing to consider is that the first few pounds of weight loss when following a keto diet is likely to be water weight. Glucose helps the body to store a lot of water in cells, and going into ketosis means that these glucose supplies are depleted; this typically leads to very quick weight loss in the first few days, and dramatically increased urination. Staying hydrated is one of the most important parts of this and any other Keto diet plan.
The main drawback of this plan appears to be how complicated it is. During the second week, a wider choice of carbohydrates can be introduced, and these are broken down into categories, such as “Sedentary Keto Carbs, Post Workout Keto Fruits, and Post Workout Keto Starches”. These are all categorised separately from the low-carb vegetables that you can eat daily, and their inclusion complicates an already tough diet even further.
All diets are best executed through the use of good planning and forethought, but this diet really takes it to the next level. Some types of food or meals need to be eaten “within 45 minutes after exercise”. If you plan to exercise, and plan your food accordingly, then the menu needs to be changed again if you fail to exercise; exercising grants you that 45 minute window to eat a small amount of carbohydrates, but if you end up too busy to exercise, then you are stuck with a meal that you can’t eat.
Another drawback appears to be the lack of recipes given. Readers are given lists of foods that can and can’t be eaten, and there is a sample meal plan at the end of the book, but many of the food suggestions are simply two or three ingredients served together on a plate. For people who like their diet food to resemble “real food”, there are thousands of recognisable recipes online that have been modified to be suitable for a Keto diet, which seems like a more sustainable route.
The book and the website that promotes the book state that in this challenge Keto Flu will not be an issue, unlike in the original Keto Diet. However, it fails to explain the cause of Keto Flu properly, and does not address the issue of how to deal with Keto Flu, should it present itself. For future reference, Keto Flu is primarily caused by low potassium levels, as the state of ketosis uses potassium quicker, and much of our potassium intake traditionally comes from carby foods; ensuring that you eat a variety of low-carb foods that are high in potassium such as yogurt, bacon, spinach, salmon, or avocado is recommended.
The 14 Day Keto Challenge is available from 14dayketochallenge.com for $19.00. The book bundle is sold as downloadable PDFs, meaning that there are no delivery charges.
We were offered a voucher to buy the PDF for $1, probably because we had visited the website numerous times without making a purchase or were about to navigate away from the webpage. Whilst customers could print off their own copy using the PDF, a print version is not available from the sales website.
Overall, we are not convinced that the 14 Day Keto Challenge is as revolutionary as the author claims. It compares itself favourably with the “classic” keto diet that Dr Russell Wilder designed at the Mayo Clinic in 1923 to treat epilepsy, but fails to acknowledge that the Keto Diet for weight loss has come a long way since then. We also find the addition of carbohydrates to the diet unusual, especially as it is still called a Keto Diet; perhaps it would be more accurate to call it a low-carb diet instead.
We do believe that the 14 Day Keto Challenge, if followed to the letter, will aid noticeable weight loss even within the short 14 day period it covers. However, the rather complicated nature of the diet may mean that amateur dieters could find it difficult to follow.
Disclaimer: Our reviews and investigations are based on extensive research from the information publicly available to us and consumers at the time of first publishing the post. Information is based on our personal opinion and whilst we endeavour to ensure information is up-to-date, manufacturers do from time to time change their products and future research may disagree with our findings. If you feel any of the information is inaccurate, please contact us and we will review the information provided.