Simplified 14 Days Keto Challenge Diet Manual

Macro Type (B) = Berries Targeted Keto Acceptable Fruits

RULES AND GUIDELINES: Try to buy organic or from a local farm and consume berries in moderation preferably after exercise or add to re-feed meals on weekends.

  • Serving size = 1 cup
  • Blueberries
    • Strawberries
    • Blackberries
    • Raspberries

Recommended (but optional) Targeted Keto Supplements

Although supplements are not necessary, here are some I’ve found useful.

  1. MCT oil provides energy and helps increase ketone levels when added to drinks like coffee or on the go snacks like Greek yogurt or full fat cottage cheese. Make sure to use a brand that uses caprylic acid (aka- C8).
  • Bone Broth &/or Minerals: Himalayan sea salt, high quality unrefined rock salt, and bone broth are recommended to help with changes in water and mineral balance.
  • Caffeine: When consumed in moderation caffeine has evidence-based benefits for energy, fat loss and performance.
  • Exogenous ketones: Although most are expensive, exogenous ketones can help raise the body’s ketone levels and increase exercise performance.
  • Creatine provides numerous benefits for general metabolic health and performance, which can be a big help when combining a ketogenic diet with exercise.
  • Whey or plant protein powders: Protein shakes blended with raw almond butter or raw nuts can be used as great on the go meal replacements when you’re in a hurry and need something quick.

Targeted Keto Post Workout Nutrition (the one time to avoid lots of friendly fats)

There is really only one time you’ll want to make sure to avoid fats when following a targeted keto diet—post workout meals.

Here’s the logical evidence-based reasons why.

When you eat keto carbs from starches or ripe fruits, you increase insulin; the body’s storage hormone.

Although insulin is very anabolic and can help you gain lean muscle by increasing glycogen synthesis (storage of glucose from carbs inside of muscle and liver tissue)…

If too much fat is present in the blood stream, insulin will do its job by storing that fat instead of replenishing glycogen from the glucose based keto carb intake.

This is why the combination of fat + starches and/or sugar should be avoided as much as possible (unless it’s a cheat meal).

Think of it this way: Keto Carbs + Too Much Fat = Fat Storage

Try to keep your fat intake below 20 grams in your post workout meals.

It will not make or break your plan if you eat a low carb, high fat keto meal after exercise, but be conscious of too much fat in post workout meals that contain keto carbs.

NOTE: Resistant starches are the exception to this rule, since they escape digestion and don’t spike insulin.

Foods to Avoid on a Targeted Ketogenic Diet

  • Sugary foods: Soda, smoothies, cake, ice cream, candy, desserts, etc.
  • Most grains and starches: Wheat-based products, breads, buns, pasta, processed cereal, granola, granola bars, etc. See your approved foods grocery list for a list of allowable post workout starches.
  • Brown, black, or white rice is allowed post workout, re-feed, or cheat meals only.
  • Fruit: All fruit, except small portions of berries like blueberries, strawberries, blackberries, or raspberries unless post workout, re-feed, or cheat meal.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc. unless post workout, re-feed, cheat meal, or resistant starch.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. unless post workout, re-feed, or cheat meal.
  • Low-fat and sugar free diet foods or nutrition bars: These are highly processed and often high in carbs, sugar, or sugar alcohols, which can negatively affect ketone production.
  • Some condiments or sauces: Watch for hidden sugars and other harmful preservatives.
  • Unhealthy fat: Limit your intake of processed vegetable oil, canola oil, corn oil, or other high heat processed inflammatory oils. Refer to your grocery list for healthy oils to consume.
  • Beer, wine, or sugary cocktails: Due to its carb content, many alcoholic beverages can throw you out of ketosis or limit ketone production. Vodka, gin, rum, and red wine can all be consumed in moderation after the first week, but it’s not recommended to splurge on weekends after your cheat meal.

–Week1: Meal Plan Overview

IMPORTANT: Week 1 is specifically designed to get your body “fat adapted” by rapidly depleting glycogen (stored energy from carbs) and coaxing the liver to produce more ketones through lipolysis-ketosis. After you make the initial sacrifice of carb depleting the first 7 days your body will now be primed for long term fat loss as more carbs are added during week 2 and beyond.

Day 3 re-feed and day 7 cheat meal are very important because they’ll minimize keto flu symptoms and optimize hormones while your body makes “the shift” from burning carbs to burning stored fat for energy.

Week 2: Meal Plan Overview

*To calculate impact carbs subtract fiber grams from total carb grams

RULES AND GUIDELINES: Non-exercisers and sedentary people should avoid starches and fruits other than berries or small amounts of resistant starches (see grocery list) during the week.

Everybody is allowed to have 1 or 2 cheat meals on the weekend. Don’t binge or stuff and try to exercise about an hour or two before your cheat meals whenever possible.

Week 2 can be used as a long term targeted ketogenic maintenance plan as well. Over time, you’ll learn when you need to add in more carbs and/or re-feeds based on your activity level and how you feel.

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