Resources

Approved Foods and Grocery Guide
Example Day
Meal Planner
Sample Completed Meal Planner

Frequently Asked Questions

GETTING STARTED
  1. What if I don’t like sweet potatoes?
  2. What do I do in Phase 1?
  3. I’m just having a little trouble getting started, what do I do?
  4. How many veggies can I add at each meal?
  5. I’m a vegetarian. Can I do The SPD?
  6. I’m a pescatarian. Can I do The SPD?
  7. Carbs/Proteins/Fats: A Simplified Explanation
RECIPE FIXES
  1. How much cauliflower and bacon do I need for the Cauliflower and Bacon Soup Recipe?
  2. Page 183 is missing how much sweet potatoes, how much do I add?
  3. How many chocolate chips do I use in the Chocolate Chip Sweet Potato Cookie recipe? What kind of chocolate chips are approved?
  4. Page 181. Crushed Sweet Potatoes
DIET TRANSITIONING
  1. What is the best way to begin if I’m coming from a low carb/no carb diet?
  2. Is The SPD compatible with Intermittent Fasting?
MEDICAL CONDITIONS
  1. Will the SPD help w/ my health condition/disorder/disease?
CARB DAY EXAMPLES
  1. What’s an example of a day on the Sweet Potato Diet?
  2. On the high carb day, for example, is every meal high carb or do you have a few meals that are not?
  3. Do I need to have proteins, carbs, veggies and fats for every meal?
  4. Are the recipes just for low carb and high fat days? So far, all the breakfast recipes have between 1-2 servings of fat.
HOW TO STAY ON THE CARB CYCLES
  1. I completed my cycle. What do I do next?
MEAL TIMING, FREQUENCY AND SNACKS
  1. How many times a day do I have to eat? How many meals should I have?
  2. Do you eat 5 meals plus snacks? Do the snacks count as a meal?
  3. How do I portion my Meals?
  4. Is popcorn acceptable on the SPD?
  5. Certain recipes include multiple portions. How much do I eat?
MISCELLANEOUS
  1. Where do I download PDFs from an Audio Book purchase?
  2. Is gluten free pasta ok?
  3. Can I follow the SPD if I’m an On-The-Go person?
GETTING STARTED

01. What if I don’t like sweet potatoes?

You can replace the sweet potato with any other potato you like. Try first to enjoy another variety of the sweet potato (white or purple). Then, if you still don’t enjoy them you can use regular potatoes. The portions are the same for regular potatoes as they would be for sweet potatoes.

02. What do I do in Phase 1?

During this phase you just need to swap in sweet potatoes. Do not worry about measuring or carb cycling yet. This means if you are eating three meals a day just swap in sweet potatoes for the carbs in those three meals. Ideally, you will work up to 5 meals a day. We will cover that later in the book. Also, only eat from the list of approved foods (see pages 143-145 – don’t worry, there are hundreds of choices) Just make sure to keep your carbs limited to sweet potatoes – it’s all about the sweet potato at this point. Feel free to use the recipes as meals whenever you want (just have a normal portion size for you, even the sweet treats).

03. I’m just having a little trouble getting started, what do I do?

Start like this: Choose a which carb cycle you plan to do, and write down a week calendar for High/Med/Low/No carb days. So, if you are starting on the quick fire cycle it would look like this: Monday- High Carb / Tuesday – Medium Carb / Wednesday- Low Carb / Thursday- High Carb / Friday- Low Carb / Saturday- High Carb. Then, on each day you’ll be eating all 5 meals in the same portions. The breakdown for each day and each meal is on p. 110. All meals on high carb day use the high carb portion guidelines. Also, the portions are on pg. 67 to really help you get a visual.

Feel free to use the included recipes in batches so that you can use meals again on your other corresponding carb days of the week. For ideas of what to eat in each category, refer to pg. 143.

04. How many veggies can I add at each meal?

Veggies are unlimited, eat them in abundance.

05. I’m a vegetarian. Can I do The SPD?

The subs for the vegetarian are whole eggs, egg whites, protein powder (Great for smoothies!), and quinoa and beans. For vegans just cut out the eggs. While the overall carbs will be higher than omnivore diets, they will still be higher and lower on the right days if you do the cycling. It works wonderful. People have enjoyed a lot of success on The Sweet Potato Diet without meat!

06. I’m a pescatarian. Can I do The SPD?

Yes, The Sweet Potato Diet can absolutely be tailored to a pescatarian diet! Just replace all of the proteins in the diet with the fish of your choice. Most of the included recipes are easily adaptable by swapping out the main meat and replacing it with fish or shellfish. Also, if you eat eggs and supplement protein these are also great protein choices, as well.

07. Carbs/Proteins/Fats: A Simplified Explanation

While most foods contain some levels of carbs, protein and fats, The SPD categorizes them by their most dominant trait. Eggs are one of the foods that count as technically one protein serving AND one fat serving, because they are almost equal portions of each. The others are more easily distinct.

Veggies: Eat as much as you want (besides potatoes)

Carbs – Starches (potatoes) grains and fruits

Proteins – Meats, egg whites and protein supplements

Fats – Avocado, nuts, seeds, egg yolks and oils

RECIPE FIXES

08. How much cauliflower and bacon do I need for the Cauliflower and Bacon Soup Recipe?

Add 1 large head of cauliflower and add 1 pound of bacon cooked crispy. Directions – Set aside half of the bacon and place all of the rest of the ingredients in a crockpot and cook on high for 4 hours – Using an immersion blender, blend the soup until smooth. – Crumble bacon on top of soup and serve.

09. Page 183 is missing how much sweet potatoes, how much do I add?

The recipe needs 3 small sweet potatoes.

10. How many chocolate chips do I use in the Chocolate Chip Sweet Potato Cookie recipe? What kind of chocolate chips are approved?

As for the cookies you can add dark chocolate chips into the amount of dried fruit. We have done it with just the dried fruit and it’s amazing and so is it with some dark chocolate added too. Just mix it right into the fruit mix and measure. As long as you’re using organic dark chocolate it will be great! We recommend trying half and half.

11. Page 181. Crushed Sweet Potatoes

4 small sweet potatoes

2 tbsp olive oil

salt

2 tbsp maple syrup

Preheat Oven to 400 Degrees.

Boil sweet potatoes for about 20-25 minutes or until soft. Place on parchment paper lined baking sheet and cut each in half. Smash! Not entirely. You want them to have a little thickness to them. Now drizzle each with oil, syrup and salt. Bake for 15 minutes.

Prep Time: 5 minutes

Cook Time: 40 minutes

DIET TRANSITIONING

12. What is the best way to begin if I’m coming from a low carb/no carb diet?

If you’re used to a low/no carb diet start by incorporating a clenched fist of sweet potatoes at each of your normal meals. Once you feel good and comfortable eating like that, you can start on the carb cycle and work up to 5 small meals a day gradually. The low/no carb transition has really worked for a lot of people.

13. Is The SPD compatible with Intermittent Fasting?

Yes, like most intermittent fasting protocols, you’d just eat all of your meals in your designated eating window of 8 or 12 hours or how ever long you designate it. That might mean combining meals from 5 to three larger ones.

MEDICAL CONDITIONS

14. Will the SPD help w/ my health condition/disorder/disease?

A lot of research has been done on replacing processed foods with whole foods. Centering your diet around whole foods can have positive impacts on many different health conditions and diseases in the body. Additionally, if you are seeking overall health benefits The Sweet Potato Diet will do that.

All that said, health conditions are often times unique, complicated and vary depending on person. We ultimately recommend consulting your medical professional for specific advice regarding any health issues or concerns, as well as the implementation of The Sweet Potato Diet if you have any health conditions.

CARB DAY EXAMPLES

15. What’s an example of a day on the Sweet Potato Diet?

  Example High Carb Day: meal 1: baked egg and sweet potato (p.149) using 1 sweet potato the size of your 2 fists. steamed Brussels sprouts on the side. meal 2: 2 sweet potato muffins (p. 157), a handful of celery and carrots, and a palm of sautéed chicken breast cooked with 1 thumb of olive oil meal 3: Shrimp, Sweet Potato and Kale Saute (p. 223) with a sweet potato the size of 2 of your fists. meal 4: 2-3 hard boiled eggs, 1/4 avocado (size of your thumb, approximately) mashed and greens mixed into a salad. Can sub out avocado for a thumb of oil and vinegar dressing. Or use the avocado dressing (p. 213). meal 5: Sweet Potato Chili (169) with a side of grilled broccoli and carrots.

Example Medium Carb Day: meal 1: sweet potato breakfast hash (p. 153) using 1 fist size portion of sweet potato meal 2: sweet potato smoothie (p. 161) using 1 fist size portion of sweet potato, 1 palm size portion of protein powder meal 3: Ham and sweet potato stew (p. 173) using 1 fist size portion of sweet potato, 1 palm sized portion of smoked ham meal 4: sweet potato chips (p. 185) using 1 fist size portion of sweet potato and 1 palm size portion of chicken meal 5: chicken sweet potato curry (p. 201) using 1 fist size portion of sweet potato, 1 palm size portion of chicken

Example Low Carb Day: meal 1: sweet potato frittata (p. 155) using 1/2 fist size portion of sweet potato meal 2: bbq pulled pork stuffed potatoes (p.199) using 1/2 fist size portion of sweet potato meal 3: sriracha salmon and ginger sweet potato (p. 227) using 1/2 fist size portion of sweet potato meal 4: chocolate chip sweet potato cookies (p. 239) 1 serving and add 1 protein shake with 2 thumbs of almond butter meal 5: rustic pork chops (p. 215) using 1/2 fist size portion of sweet potato

16. On the high carb day, for example, is every meal high carb or do you have a few meals that are not?

Yes, on High Carb day all 5 meals are high carb.

17. Do I need to have proteins, carbs, veggies and fats for every meal?

Yes, as per the meal days, High/Med/Low/No carb days, it tells you how much of each on each type of day you get. All should have protein carbs and fats except no carb day where there will be no carbs in your meals.

18. Are the recipes just for low carb and high fat days? So far, all the breakfast recipes have between 1-2 servings of fat.

Yes, those recipes tend to have a lot of fat in them and make great low and no carb days. The breakfast muffins are better for high carb days. However a lot of the  breakfasts could use just egg whites to lower the fat, if needed.

HOW TO STAY ON THE CARB CYCLES

19. I completed my cycle. What do I do next?

You can use the same cycle over and over again. If you feel that you’re plateauing after a few weeks or months, you can move to another cycle. Feel free to mix it up a bit to ensure you continue seeing positive results.

MEAL TIMING, FREQUENCY AND SNACKS

20. How many times a day do I have to eat? How many meals should I have?

Start at the amount of meals you currently eat, and do your best to work slowly up to 5 from there. Consistency in the number of meals is key.

21. Do you eat 5 meals plus snacks? Do the snacks count as a meal?

You eat 5 meals total and can use 1 – 2 like snacks. (Every time you’re eating is considered a meal)

22. How do I portion my Meals?

If you are already ready to start carb cycling and have read about it in The Science of Carb Cycling: p.91, The Four Types of Carb Days: p. 99, The Three Cycles: p.105,  then you are ready to apply the portions chart for meals: p.109 and can also reference the hand diagram that details exactly what part of the hand measures up to what: p.67. Those two parts will tell you everything you need to know about portions. The chart on p.110 will tell you how to use those portions in each of the High/Med/Low/No Carb days.

23. Is popcorn acceptable on the SPD?

While we don’t eat much corn on this diet, if you love popcorn, air popped would be great. We would encourage you to buy organic and Non-GMO kernels! It’s a great snack and counts as a carb.

24. Certain recipes include multiple portions. How much do I eat?

The recipes are broken down into certain number of servings. At the bottom of each recipe is a portion counter for the leading macros, and how to count it.

For example, in the muffins recipe there are 12 muffins. Each muffin contains 1 serving of carbs. In this instance, you would could eat two muffins in a high carb meal, since each muffin is one serving of carbs, and a high carb meal calls for two servings of carbs.

MISCELLANEOUS

25. Where do I download PDFs from an Audio Book purchase?

If you have purchased from Amazon/Audible please contact their customer service at: http://www.audible.com/mt/contactus/ref=o_usall_header_contact-us?bp_ua=yes or instructions on finding the PDF are here: http://audible.custhelp.com/app/answers/detail/a_id/5046/kw/how%20do%20i%20find%20my%20pdf

26. Is gluten free pasta ok?

The Sweet Potato Diet does not include gluten free pasta because we encourage you to find whole foods as your carbohydrate source. Gluten free pasta is still processed in order to turn it into pasta. However, that’s not to say that you cannot have any, or that you must live without pasta!

Instead, we encourage you to find other carb sources that you love as much, like sweet potatoes, rice, and squash, for variety. If you want pasta, gluten free is a good alternative and you can add it in when you want it. We find people always have the best results when they stick to foods closest to their whole form. Other people have their pasta on their cheat meal and even more people make “zoodles” using a sprializer and veggies during the week!

27. Can I follow the SPD if I’m an On-The-Go person?

Yes, absolutely! Some ideas could be the sweet potato bun for sandwiches, or the steak kabobs with veggie sticks on the side. Both are convenient for an on the go lifestyle. Also, things like chili, the shepard’s pie and the fried sweet potato rice are all amazing cold. Try to think about what you normally eat on the go. Then, using the approved foods guide you can make really good swaps for your current choices.

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