Simplified 14 Days Keto Challenge Diet Manual

Keto Vegetable Requirements & Serving Sizes:

  1. Count any and all impact carb grams from vegetable intake. The impact carbohydrate amounts per cup are listed next to each.
  2. Serving size (men and women) = 1 cup on all veggies (raw, steamed or minimally cooked in healthy fat or oil)
  3. You can have vegetables at any meal just make sure to keep track of your impact carbs (subtract fiber grams from total carb count for impact carb count)

Macro Symbol (V) = Vegetables

*Make sure you count carb grams next to each veggie for a one cup serving

RULES AND GUIDELINES: Always add 1tbsp of olive oil, avocado oil, ghee, or grass fed butter to your servings of veggies. This will add more friendly fats to meet your daily targeted keto requirements and helps with absorption of nutrients from cruciferous veggies.

  • Asparagus = 2
  • Green beans = 7
  • Broccoli = 4
  • Cucumber = 0
  • Lettuce or Romaine Lettuce = 1
  • Spring mix = 2
  • Cabbage = 5
  • Cauliflower = 3
  • Spinach = 1
  • Radishes = 0
  • Celery = 0
  • Mushrooms = 2
  • Zucchini = 4
  • Peppers = 4
  • Arugula = 3
  • Tomatoes = 4
  • Yellow Squash = 7
  • Spaghetti Squash = 7
  • Kale = 6
  • Collard Greens = 11
  • Olives = 1
  • Swiss Chard = 2
  • Pickles = 2
  • Kimchi (marinated cabbage) = 1
  • Raw Fermented Sauer Kraut = 6
  • Higher carb veggies like Parsnips, Peas, Corn, and Carrots should be avoided altogether OR consumed post workout and treated as a starchy carbohydrate.

Keto Carb Requirements & Serving Sizes:

  1. Count any and all impact carb grams daily.
  2. Serving size is typically ½ – ¾ cup for women and 1 – 1½ cups for men depending on carbohydrate source, but the best method is to consume 1 fist sized portion of starch OR fruit (post workout fruit list below) from this list with a high quality protein source within 45 minutes after exercise 3 or 4 days per week.
  3. If you don’t exercise these carbs should be avoided at least 6 days per week, with one or two re-feed meals containing starches allowed.
  4. Resistant starches can be consumed any time after exercise and on weekends as well.

Macro Symbol (SF) = Starch OR Fruit (not both) Post Workout Keto Starches

  • Sweet potato
  • Potatoes
  • Gluten free slow cook oats/oatmeal
  • Acorn and butternut squash
  • Wild rice, brown rice, black rice, white rice (steamed/boiled not fried)
  • Quinoa
  • Gluten free / wheat free pasta: rice flour, chickpea, or black bean
  • Legumes (avoid all canned beans and canned foods): kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentils
  • Acceptable breads: Ezekiel, Millet, Rice (avoid all whole grains, wheat breads, or wheat based products)
  • Acceptable wraps: Ezekiel or wheat/gluten free: rice flour or sprouted grain
  • Corn (locally farmed only and limit intake)
  • Peas
  • Carrots

Try to stick with starches from nature as much as possible. Limit your intake of processed carbs.

Macro Type (RS) = Resistant Starches Sedentary Keto Carbs

Resistant starches are a special type of starchy carbohydrate for several reasons.

1: They don’t spike insulin or raise blood sugar like normal starches, which can help keep the body in a fat burning environment and help with ketone production.

2: They escape or resist digestion and pass directly through to the large intestine where it acts like dietary fiber.

3: Many studies are now showing that these resistant starches improve insulin sensitivity, increase healthy gut bacteria, reduce blood sugar, and decrease your appetite.

4: Most starches and ripe fruits are rapidly digested and absorbed as glucose into the body through the small intestine and subsequently used for short-term energy (glycogen replenishment) needs. Or, if consumed in excess can be stored as fat.

NOTE: Consume in minimal amounts preferably on weekends if you’re not exercising. Exercisers can feel free to consume resistant starches after any exercise session or on weekends.

  • Green, Unripe Bananas (don’t like the taste? Throw it in a smoothie or protein shake with some nut butter or a tablespoon of coconut oil)
    • Raw Oats (blend in a nutrition shake or mix it with some high fat, sugar free yogurt or Greek yogurt)
    • Cooled potatoes (make a healthy cold potato salad with cage free eggs, primal mayo, and apple cider vinegar)
    • Cooled white rice
    • Chilled or cooled pasta (this is amazing with olive oil pesto)
  • Chilled or cooled lentils
    • Chilled or cooled beans
    • White beans
    • Raw Potato Starch
    • Hi-Maize Flour

Macro Type (SF) = Starch OR Fruit (not both) Post Workout Keto Fruits

RULES AND GUIDELINES: Limit fruit intake to 2 or 3 days per week. Consume 1 fist sized portion of fruit OR starch from approved list with a high quality protein source within 45 minutes after exercise 3 or 4 days per week. If you don’t exercise these fruits should be avoided at least 6 days per week, with one or two servings per day on weekends allowed.

  • Ripe Bananas
  • Cherries
  • Apples
  • Oranges
  • Grapefruit
  • Apricots
  • Kiwi
  • Mango
  • Watermelon
  • Peaches
  • CranberriesPapaya
  • Plums
  • Pineapple
  • Nectarines
  • Tangerines
  • Pears
  • Grapes
  • Melon (honeydew, cantaloupe, etc.

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