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Squeaky Clean Keto Challenge SCKC


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 , 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.

Meanwhile you can check out my IBIH Keto Soup Diet or IBIH Keto Egg Fast Plan as alternatives – both are free 5 day meal plans that yield great results and don’t require a lengthy time commitment.

 

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 ,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

Strawberry Vanilla Smoothie

Sunflower Butter & Cocoa Smoothie

Bacon & Onion Egg Cups

Inside Out Scotch Eggs

Crispy Corned Beef & Radish Hash

Bacon & Zucchini Eggs in a Nest (omit cheese)

Corned Beef & Cauliflower Hash

Sausage Frittata

 

SCKC MAIN DISH RECIPES

Peruvian Roasted Chicken with Green Sauce

Cuban Pot Roast

Spaghetti Squash Puttanesca

Sheet Pan Sausage & Peppers

Chicken Shawarma

Jamaican Jerk Pork Roast

Carne Asada with Chimichurri Sauce

Shrimp & Chorizo Spaghetti Squash Bowls

Easy Tuna Salad

Easy Deviled Ham Salad

Easy Egg Salad

BLT Lobster Roll Salad

Skillet Chicken & Mushrooms

Zoodles with Sardines, Tomatoes & Capers

Thai Chicken with Basil & Cauliflower Rice (omit sweetener)

Pan Seared Steak with Shitake Butter

Baked Chicken & Cauliflower Rice

Easy Roasted Chicken & Tomatoes

Southern Fried Chicken

Easy Cajun Baked Chicken

Crab Cakes with Roasted Red Pepper Sauce

10 Minute Chili

Easy Roasted Pork Shoulder

Rosemary & Mustard Crusted Ham

 

SCKC SOUP RECIPES

Curried Squash Soup

Roasted Tomato & Garlic Soup

Easy Chicken Soup

Instant Pot Bone Broth

Keto Soup Diet Chicken & Vegetable Soup

Creamy Cauliflower & Ham Soup

Mexican Chicken Soup

Greek Avgolemeno

Brazilian Shrimp Stew

 

SCKC SIDE DISH RECIPES

Shrimp & Cauliflower Rice Salad

Lemon and Mint Cauliflower Couscous

Moroccan Roasted Green Beans

Garlic & Chive Cauliflower Mash

Coconut & Lime Cauliflower Rice

Pan Roasted Radishes

Zucchini & Sweet Potato Latkes

 

SCKC SNACK RECIPES

Smoky Tuna Pickle Boats

Cauliflower Hummus

Mediterranean Deviled Eggs

 

 

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