This Squeaky Clean Keto Challenge (or SCKC) is a 30 day keto program that eliminates common allergens and inflammation triggers that can hinder your weight loss on the keto diet. Designed for better health and faster weight loss, this clean eating approach to keto can be customized to fit your personal goals and schedule!
Aaaaah January – the wonderful time of year when you shake off that sugar coma and start to panic about the 10 or more pounds you gained in what feels like just days. So you solemnly swear that you’re going to straighten up and fly right, trading in those chocolate stained yoga pants for your favorite skinny jeans ASAP. The struggle is real, and we are here for you!
In the past I’ve turned to the popular Paleo-inspired Whole 30 program when I want to clean up my diet and detox off of sweeteners, dairy and alcohol, three known inflammation triggers for me (and many others.) While I always feel great on Paleo diet plans, I don’t usually lose much weight on them. Then the problem for me is transitioning back to keto for weight loss and giving up the fruits, sweet potatoes and other carbs that are “legal” on the Whole 30. It’s painful and frustrating because the fundamentals of both ways of eating, while healthy, are often at odds.
So I developed a plan that I call the Squeaky Clean Keto Challenge – using principles that I’ve been testing on my IBIH 5 Day Keto Soup Diet to incredible results across the board. Squeaky Clean Keto simply marries the elimination diet standards of plans like the Whole 30 with a very clean approach to the ketogenic diet. It’s definitely more restrictive than a typical keto diet, but the fantastic results are worth it – and you can do anything for just 30 days!
WHAT IS THE SQUEAKY CLEAN KETO CHALLENGE?
The Squeaky Clean Keto Challenge is a 30 day whole foods clean eating keto plan that is designed for faster weight loss and better overall health. The focus is less on perfect macros (percentages of fat, carbs and protein eaten in a day,) and more on the quality of food that you’re nourishing yourself with.
The basic principles of the Squeaky Clean Keto Challenge are pretty simple – keep to the following guidelines and you’re good to go.
1. Keep your net carbs at or below 20 grams per day. (total carbs – fiber carbs = net carbs)
2. Weigh in at the beginning and end of the 30 days, measure weekly (see resources list below for guidelines and printable chart)
3. No animal derived dairy products – cows, sheep, goat, water buffalo, unicorns – NADA. (Butter is the one exception.)
4. No alcohol (flavored extracts like vanilla are the one exception)
5. No nuts, nut milks, or nut flours (almonds, walnuts, cashews, macadamia, hazelnuts, pecans, etc. Coconut is the one exception.)
6. No legumes (peanuts or other starchy beans – green beans are the one exception)
7. No gluten or grains (wheat, spelt, bran, oat, quinoa, etc. Those low carb tortillas have to go.)
8. No added sugar or sweeteners (sugar, honey, maple syrup, agave, stevia, monk fruit, sucralose, aspartame, xylitol, saccharin, erythritol, etc.)
9. Not strictly required, but bonus points for also avoiding MSG, Carageenan and food dyes, especially Red 40.
IBIH SQUEAKY CLEAN KETO CHALLENGE AT A GLANCE
WHO SHOULD DO THE SQUEAKY CLEAN KETO CHALLENGE?
Anyone can do the Squeaky Clean Keto Challenge.
That being said, it’s designed for people who are interested in faster weight loss on the keto diet, as well as those who have tried keto (and other diets) in the past and haven’t gotten the results they were hoping for. (In my book Keto for Life, I discuss more on this topic of “finding your fins.”) Because SCKC removes common allergens and inflammation triggers that can hinder weight loss in some people, it can potentially help “slow losers” ? jumpstart and lose weight faster than usual.
Squeaky Clean Keto is also great for people who are struggling with skin problems, joint pain, digestion issues, and other autoimmune symptoms that can be exacerbated by the consumption of dairy, gluten, sweeteners, alcohol and/or nuts. The SCKC is an elimination diet, so if your symptoms are greatly reduced while doing the plan, you can then add things back one at a time and identify which of them (if any) are specific triggers for you so you can avoid those moving forward.
Finally, the Squeaky Clean Keto Challenge is perfect for people who like/need structure and rules to help keep them on track and accountable on a detox or weight loss plan. It doesn’t mean that you rebels can’t do the plan, it just may feel unnecessarily restrictive to you.
Typically those personality types are the ones who email me looking for permission to “tweak” the plan to their own preferences. You’ll be happy to know that you don’t need to ask me – if this approach doesn’t feel right to you just, find another plan or customize the SCKC to meet your own personal goals as necessary. ?
HOW TO MAKE THE SQUEAKY CLEAN KETO CHALLENGE WORK FOR YOU
While this SCKC plan works best when adhered to strictly, we realize that you also can’t take a month off from living and that there may be situations out of your control (eating at a restaurant, etc.) that introduce small amounts of non plan foods into your month. For that reason, we’re not saying that if you “contaminate” yourself with something off plan unintentionally, or make a choice to have a special occasion meal during the 30 days, that you have failed or that you must start over to reap the benefits.
Do the best you can – it’s still likely going to be better than what you’ve been doing.
Regarding sugar – if your mayo, hot sauce, or bacon shows sugar in the ingredients but is 1 or less carbs per serving then don’t worry about it. Artificial sweeteners are out. Natural sugars found in berries or vegetables are ok as long as your quantities are within your carb budget for the day. Don’t go hog wild, but we don’t want to make this harder than it has to be either.
That being said, if you don’t commit to at least trying to do this plan as written, once you start allowing yourself to bend the rules it’s a slippery slope to just pitching it altogether. If this SCKC plan just seems too restrictive for you out of the gate, go with my standard weekly keto meal plans – you’ll still lose weight and see some benefits of the ketogenic state, and you can always work up to Squeaky Clean Keto over time if you choose.
SQUEAKY CLEAN KETO CHALLENGE RESOURCES
I will be providing Squeaky Clean Keto Weekly Meal Plans in the near future. Meanwhile, if you don’t want to wait, or don’t feel the need to follow a provided meal plan, here are some resources and printables (download image to your device and send to printer) to help you plan out and get started on your Squeaky Clean Keto Challenge.
SQUEAKY CLEAN KETO CHALLENGE FACEBOOK COMMUNITY
In addition to a weekly live chat, you can get support, ask questions, share successes, and generally hang out with an awesome group of people on Facebook who are also doing the SCKC! Request membership to the exclusive FB community by clicking here,and we’ll get you approved ASAP!
SQUEAKY CLEAN KETO PERSONAL WEEKLY MEAL PLANNER
SQUEAKY CLEAN KETO MEAL PLANNING GUIDELINES
Your net carbs should stay below 20g per day, but your calorie needs may vary depending on size, gender, and activity levels. For weight loss purposes the average woman can aim for around 1400 calories per day, and for men it’s about 1800 calories. Again this may vary depending on the individual.
For easier meal prep, choose 2 breakfast options to alternate throughout the week, or try fasting until noon and eliminate breakfast altogether.
Depending on how many you are cooking for, making just three to four SCKC friendly recipes on the weekend can yield enough lunches and dinners to get you through the entire week. Try making at least one soup per week, since they are a fantastic option that is filling and can be easily reheated. If you’re only cooking for yourself, you can freeze some for later weeks.
When in doubt, keep it simple! See a list of IBIH recipes that are SCKC compliant below!
SQUEAKY CLEAN KETO GOAL SHEET
SQUEAKY CLEAN KETO JOURNAL SHEETS
SQUEAKY CLEAN KETO TRACKING SHEET FOR WEIGHT (AND INCHES) LOST
LIST OF IBIH SQUEAKY CLEAN KETO COMPLIANT RECIPES
SCKC BREAKFAST RECIPES
Bacon & Zucchini Eggs in a Nest (omit cheese)
SCKC MAIN DISH RECIPES
Thai Chicken with Basil & Cauliflower Rice (omit sweetener)
SCKC SOUP RECIPES
SCKC SIDE DISH RECIPES
SCKC SNACK RECIPES