Simplified 14 Days Keto Challenge Diet Manual

Do you know that the Ketogenic Diet is now one of the world’s most searched diets on Google?

In 2012, it was rated a score of 11 on the Google trends search engine and now it’s ranked over 100. That’s nearly a one thousand percent increase.

Here’s how the traditional version works: by drastically reducing intake of carbohydrates and replacing them with friendly fats, over a period of a few weeks this forces your body to produce ketones for fuel and will eventually put your body into a metabolic state called “ketosis”.

When this happens, your body makes a shift and becomes incredibly efficient at burning fat for energy. It can also provide energy for the brain by turning fats into ketones in the liver.

While on the surface this sounds like a great idea, especially for people who are sedentary or inactive, there are several negative consequences of following this type of “traditional” ketogenic diet.

“KETO FLU” Symptoms

  • Reduced Physical Performance
  • Intense Cravings
  • Digestive Discomfort & Constipation
  • Bad Breath
  • Insomnia
  • Muscle Weakness & Fatigue
  • Headaches
  • Low Leptin Levels (known as the “fat burning hormone”)
  • Mineral Deficiencies
  • Suppressed Thyroid Function

Fortunately, each and every one of these negative side effects can easily be avoided with the solution below as you’ll soon discover…

Here’s the thing… according to doctors and ketogenic nutrition experts it can sometimes take a few weeks, even a month, to enter “true” ketosis depending on the individual.

Even if you’re one of those rare individuals who can enter ketosis within the first week, the biggest issue with the traditional ketogenic diet outside of enduring the keto flu is that it just isn’t flexible.

•          You like to eat carbs?

You are out of ketosis.

•          Too much protein in that greasy steak you just ate?

You are out of ketosis.

•          Want to have a glass (or two) of red wine, a few beers or cocktails?

You are out of ketosis.


Permanent ketosis is NOT fun, optimal, OR realistic for anybody to follow long term…

The problem with the traditional 1924 version of the keto diet that was originally created to treat epilepsy seizures in children is that not only does it cause the keto flu…

It’s simply NOT healthy (or realistic) long term for the average person.

Conversely, if you follow the innovative system below, you can still get all the amazing benefits of your body producing ketones WITHOUT actually being in true ketosis all the time, which is the only thing that makes this disease fighting-fat loss diet sustainable.

When you follow a targeted approach instead…

•          You can still eat all your favorite “fatty” foods.

  • You can still eat lots of carbs.
  • You can still eat lots of protein.
  • You don’t have to deprive yourself of your favorite alcoholic beverages.
  • You can even reward yourself with your favorite sweet treats once or twice per week WITHOUT fat storage once you understand how to use a “targeted” keto approach.

As you’ll soon discover below, it’s NOT about being in a constant state of ketosis.

It’s about teaching your body to burn fat for fuel by coaxing your liver to produce more ketones.

This is also known as Lipolysis-Ketosis and research shows it’s just as effective as the traditional 1924 ketogenic diet for losing belly fat and fighting disease [1]…

… WITHOUT suffering your way through the Keto Flu.

… WITHOUT giving up your social life or drinking alcohol.

… WITHOUT depriving yourself of your favorite carbs.

… WITHOUT the headache of peeing on keto strip or doing blood tests every day.

Simplified 14 Day “Targeted” Keto Challenge Method

14 Day Keto Challenge Rules & Guidelines

1: It’s not necessary to count calories, but make sure you consume a fat source from your approved grocery list with every meal—except post workout meals.

2: Download a cronometer app to count all fat grams you consume on a daily basis based on your meal plan overview above, and do NOT exceed total grams per day. I like the free app called “Lose It”.

3: Count all impact carb grams you consume. Total carb grams minus fiber grams equals impact carb count. Typical carb serving will be the size of your clenched fist.

4: Consume a fatty or lean protein source with every meal unless it’s a fat snack to meet your daily 25% protein requirements. Protein portions should be the size of a deck of cards or the palm of your hand. Serving sizes are listed on your grocery list.

5: Drink at least 75 to 120oz of water daily—preferably filtered.

6: Liberally salt the foods in your high fat meals with Himalayan sea salt or other

high-quality rock salt. Avoid table salt since it’s loaded with toxic additives. Sipping on bone broth (I use Kettle N’ Fire brand) or using it for cooking is also the perfect way to replenish depleted minerals from high fat-low carb intake.

7: Only eat foods from your grocery list unless it’s a cheat meal and make sure to avoid deep fried foods, too much alcohol, and processed fructose (crystalline fructose, high fructose corn syrup, etc.) when you re-feed or have a cheat meal.

8: Plan and prepare as many meals ahead of time as you can. Blocking off a few hours on Sunday to prep your food for the week is a great strategy that will save you tons of time and keep you on track.

9: Try to avoid eating out, and limit alcohol for the first 2 weeks. If you do eat out, please

refer to your 14 Day Keto Challenge Restaurant Cheat Sheets. After the first 14 days feel free to consume alcohol in moderation a few days per week with (or after) your re- feed or cheat meals.

10: Do NOT skip eating your keto carbs after exercise sessions as it will only induce keto flu symptoms, slow down metabolic rate, and prevent you from optimizing hormones properly.

11: Always try to perform some type of exercise about an hour before your weekend re- feed / cheat meal and always consume your keto carbs within 45 minutes after exercise. This will help you achieve the hormonal effect necessary and prevent fat storage, while getting your liver to start producing ketones again as fast as possible.

14 Day Keto Challenge Meal Types

On your Meal Plan Templates below you’ll see two different type of meals listed:
  1. F + P + V = Fat, Protein, and Veggie (most common daily meal type)
  2. F + P + SF = Fat, Protein, Starch OR Fruit (consume post workout or on the weekend for a re-feed / cheat meal)
  3. F + P + RS = Fat, Protein, Resistant Starch (can be consumed post workout for exercisers and on weekends for a re-feed / cheat meal)
  4. F + P + B = Fat, Protein, Berries (acceptable post workout, weekends, or in small amounts at other times)
  5. F = Fat Snack (use one or two fat snacks per day as necessary to meet daily fat gram requirements)

Fat or Oil Requirements

  1. General fat gram range is 80-90 grams per day for women and 100-120 grams per day for men.
  2. Consume a liberal serving of fat at each meal—unless it’s post workout. Shoot for

20 grams per meal if you’re a female and 30 grams per meal if you’re male.

  • Add in a fat snack or two if necessary to meet daily fat requirements / grams.
  • You do NOT need to be exact but just make sure to use your cronometer app to track all carbs, proteins, and fats. As long as you’re within this general range

you’ll have less hunger, sustained energy, and your liver will adequately produce ketones.

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