KETO KAMP BLUEPRINT
BY BEST SELLING AUTHOR
BEN AZADI
Always buy organic
whenever possible
BEST WAYS TO COOK FOOD
RAW
LIGHTLY HEATED STEAMED
BAKED AT 320˚F OR BELOW
SIMMERED
BOILED
POACHED
LIGHTLY GRILLED (NOT CHARRED)
SOUS VIDE
SLOW COOKING
PRESSURE COOKING
WORST WAYS TO COOK FOOD
BROILED
BARBECUED
BURNT
BLACKENED
CHARRED
DEEP FRIED
MICROWAVED
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1 @THEBENAZADI
AVOID THE FOLLOWING DIRTY KETO FOODS
CORN OIL DAIRY REPLACER
SOYBEAN OIL CONDENSED OR
FRIED FOODS EVAPORATED MILK
FACTORY CHICKEN FAT CONVENTIONAL ICE CREAM
SUNFLOWER OIL WHEAT
GRAIN FED BEEF CORN
FARMED FISH MILLET
SAFFLOWER OIL POTATO STARCH
FISH OIL CORN STARCH
CANOLA OIL GARBANZO FLOUR
COTTONSEED OIL RAISINS
MARGARINE DRIED FRUIT
LEGUMES (INCLUDING JAM
PEANUTS AND CHICKPEAS) JELLY
CORN SOY MILK
POTATO STARCH DIET DRINKS & SODA
BURNED/BLACKENED MEAT
SPINACH
KALE
ALMONDS
POWDERED MILK
FACTORY DAIRY
NIGHTSHADES (TOMATOES, POTATOES, GOJI BERRIES,
PEPPERS, EGGPLANT)
SOY (EXCEPT ORGANIC FERMENTED SOY SUCH AS NATTO &
TEMPEH)
2 @THEBENAZADI
APPROVED OILS & FATS
COCONUT OIL** BRAIN OCTANE OIL**
PASTURED EGG YOLKS XCT OIL**
GRASS FED ANIMAL FAT DARK CHOCOLATE
& MARROW* PALM OIL
AVOCADO OIL PALM KERNEL
GRASS-FED BUTTER* EXTRA-VIRGIN OLIVE OIL**
SUNFLOWER LECITHIN PASTURED BACON FAT*
GRASS-FED GHEE* MCT OIL**
CACAO BUTTER • Beef Tallow*
* Best For Cooking
** Best For Salad Dressings, Dips, Coffee, Tea
APPROVED NUTS, SEEDS & LEGUMES
COCONUT SUNFLOWER SEEDS
COCONUT FLOUR CASHEW FLOUR
CASHEWS PECAN FLOUR
CHESTNUTS WALNUT MEAL/FLOUR
HAZELNUTS MACADAMIA BUTTER
MACADAMIA PINE NUTS
PILI NUTS
PECANS PILI NUT BUTTER
CASHEW BUTTER
WALNUTS
WALNUT BUTTER
3 @THEBENAZADI
APPROVED PROTEINS
GRASS-FED BEEF & LAMB
PASTURED EGGS & GELATIN
COLOSTRUM
COLLAGEN PROTEIN
COLLAGELATIN
MARINE COLLAGEN
WILD ANCHOVIES
WILD HADDOCK
WILD SARDINES
WILD SOCKEYE SALMON
WILD SUMMER FLOUNDER
WILD TROUT
GRASS-FED WHEY
PASTURED PORK
PASTURED DUCK & GOOSE
HEMP PROTEIN
BONE BROTH
ORGANIC, PASTURED CHICKEN & TURKEY
4 @THEBENAZADI
APPROVED FRUIT & CARBOHYDRATES FOR
KETO FLEX DAYS
AVOCADO GRAPES
BLACKBERRIES GUAVA
COCONUT MANGO
CRANBERRIES MELONS
LEMON PAPAYA
LIME PASSION FRUIT
RASPBERRIES PLANTAIN
BLUEBERRIES WATERMELON
PINEAPPLE ASPARAGUS
STRAWBERRIES BOK CHOY
TANGERINE BROCCOLI
GRAPEFRUIT BRUSSELS SPROUTS
POMEGRANATE CAULIFLOWER
APPLE CELERY
APRICOT CUCUMBER
CHERRIES FENNEL
FIGS OLIVES
KIWIFRUIT COOKED KALE
LYCHEE COOKED COLLARDS
NECTARINE CABBAGE
ORANGE LETTUCE RADISHES
PEACH SUMMER SQUASH
PEARS ZUCCHINI
PLUMS
BANANAS
DATES
5 @THEBENAZADI
APPROVED FRUIT & CARBOHYDRATES FOR
KETO FLEX DAYS
CILANTRO ARROWROOT
PUMPKIN RESISTANT STARCH
BUTTERNUT SQUASH POWDER
SWEET POTATO PLANTAIN FLOUR
YAM BLACK RICE
CARROT WILD RICE
WHITE RICE BROWN RICE
CASSAVA ARTICHOKES
TARO ZUCCHINI
TAPIOCA FLOUR/STARCH WINTER SQUASH
GREEN ONION GREEN BEANS
LEEKS
DAIRY
COLOSTRUM
GRASS-FED GHEE OR BUTTER
GRASS-FED HEAVY CREAM
GRASS-FED SHEEP’S YOGURT
FULL-FAT, RAW A2 MILK OR YOGURT
GRASS-FED ORGANIC COW CHEESE (LIMIT)
RAW SHEEP/GOAT CHEESE
6 @THEBENAZADI
APPROVED KETO SWEETENERS
ERYTHRITOL, XYLITOL, LANKANTO
PURE STEVIA, MONK FRUIT
NON-GMO DEXTROSE
SWERVE, ALLULOSE
KETO FLEX DAY SWEETENERS
D-RIBOSE
GLUCOSE
RAW HONEY
MAPLE SYRUP
COCONUT SUGAR
NON-APPROVED SWEETENERS
SORBITOL ASPARTAME
ASESULLFAME POTASSIUM SUCRALOSE
SPLENDA SACCHARINE
SWEET & LOW EQUAL
7 @THEBENAZADI
BEVERAGES
UNSWEETENED TEA DRY FARM WINES
ZEVIA SODA SWOON DRINKS
ORGANIC COFFEE COCONUT MILK
BEAM MINERALS CASHEW MILK
LMNT ELECTROLYTE POWDER HAZELNUT MILK
NATURAL SPRING WATER MACADAMIA NUT MILK
REDMOND'S RE-LYTE
APPROVED ON THE GO KETO FOODS
CANNED SARDINES AVOCADOS
OYSTERS HOMEMADE FAT BOMBS
SOCKEYE SALMON GRASS FED GOAT/SHEEP
MACKEREL CHEESE/YOGURT
ANCHOVIES SUGAR-FREE JERKY
RAW MACADAMIA NUTS HIGH-FAT SMOOTHIES &
ROASTED NORI SEAWEED PUDDINGS
CRACKERS HOMEMADE UNSWEETENED
HARD BOILED OR DEVILED POPSICLES
EGGS GRASSFED COLLAGEN
RAW COCONUT BUTTER PROTEIN POWDER
GUACAMOLE WITH EPIC BULLETPROOF & EPIC BARS
PASTURED PORK RINDS OR PALEOVALLEY BEEF STICKS
BACON ‘CHIPS’
8 @THEBENAZADI
OPTIMAL BLOOD GLUCOSE & KETONE
RANGES
PURCHASE YOUR KETO MOJO HERE (CLICK HERE)
BLOOD KETONES: 0.8 – 3.0 MMOL/L
FASTED BLOOD GLUCOSE: 70-90 MG/DL
ADVANCED TESTING…
1 HOUR POST PRANDIAL:
BLOOD KETONES (SAME RANGE ABOVE)
BLOOD GLUCOSE: 120 MG/DL OR BELOW
2 HOURS POST PRANDIAL:
BLOOD KETONES (SAME RANGE ABOVE)
BLOOD GLUCOSE: 100 MG/DL OR BELOW
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WANT TO LEARN MORE ABOUT KETO?
4 SECRETS TO KETO LIVE TRAINING (CLICK HERE TO WATCH)
Website: [Link]
YouTube: [Link]
Podcast: The Keto Kamp Podcast
Facebook: [Link]
TikTok: @thebenazadi
9 @THEBENAZADI
