Coach❤️Theah 21 Day Reset Challenge #CoachTheah #21dayreset
The first 7 days are really about detox and low carbohydrates. Forcing our body’s to burn fat. I would prefer you not snack between meals and stop eating before dark.
Today's Actions:
✅Weigh-in, Measurements, Photos for the challenge
❌No Alcohol
✅Track When & What you are eating
✅Exercise for 15 minutes (walking, biking, gym, yoga, strength train)
What to eat?
❤️ Protein: meat, poultry, fish, eggs, nuts, seeds
❤️ Healthy fats (organic dairy, avocado oil, olive oil) etc..
❤️ Dairy - if tolerated
❤️ In 21 days we can retrain your body to burn fat for fuel
❤️ Become metabolically flexible… train your body to burn fat or carbs for fuel
Grass-fed meats and organic dairy products, pasture-raised poultry and eggs, wild and sustainably harvested seafood, and organic or pesticide-free, locally grown veggies are top-tier choices.
What to foods to avoid?
❌ Unhealthy fats - seed oils, margarine, canola oil
❌ Grains - this includes, rice, corn, flour, wheat
❌ Sugar - includes soda, diet soda, juice artificial sweeteners
When to Eat
❤️ Eat when you are hungry
❤️ Don't eat if you aren't hungry
❤️ Eat Mindfully
Today's Workout: Walking
❤️ Walk for 15 minutes
❤️ Take a walk to see the sunrise or sunset
❤️ Walking includes shopping, grocery shopping etc..
❤️ Walk the dog, catch up with your children or walk with a neighbor or friend
Today's Recipe Ideas:
❤️ Start your day with some protein - eggs, sausage, ham, bacon
❤️ Protein & fat in the AM will help control hunger and cravings later in the day
❤️ Coffee with heavy cream, a TSP of butter, or some monk fruit, stevia is fine
if you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on protein.
Detailed Action Points:
❌Cut Sugar ~ Eliminate all sweetened beverages, either sugared or artificially sweetened. This includes all sodas, diet sodas, iced teas, fruit juices, smoothies, coffee drinks and blended alcoholic drinks.
✔️Replaces these drinks primarily with water (hot or cold), tea and coffee, sparkling water, club soda, bone broth
❌ Eliminate desserts. Remember that these are occasional treats, not daily indulgences
❌ Eliminate sugary breakfast cereals
❌ Eliminate snacks and most baked goods – cookies, donuts, muffins. Most of these baked goods contain a large amount of sugar
❌Eliminate granola bars and cereal bars
Reduce refined carbohydrates
Carbohydrates to avoid are:
❌foods made from flour, including whole wheat and whole grain such as breads, bagels, breakfast cereals, pasta and crackers
❌rice or rice products, including rice flour, rice sheets and rice crackers
❌corn & Corn starch
Carbohydrates to eat in moderation (for weight loss)
❤️ root vegetables such as potatoes, yams and beets
❤️ unprocessed grains such as barley, buckwheat, spelt, and rye
❤️ fruits
❤️legumes
❤️lentils
Carbohydrates you can eat as often as you like are:
❤️ leafy greens
❤️non-starchy fibrous vegetables that grow above the ground such as broccoli, cauliflower, squash, Brussels sprouts, and asparagus
❤️ olives
❤️ avocados
❤️berries
❤️coconut flour & almond flour
Eat more ‘protective’ foods with your carbohydrates – fiber, vinegar and natural fats
❤️Fibrous foods you should eat more of are leafy greens, non-starchy vegetables that grow above the ground, pumpkin seeds in the shell, chia seeds and hemp hearts.
❤️All vinegars including raw unfiltered apple cider vinegar, coconut vinegar, and balsamic vinegar are good too.
❤️Natural, unprocessed fats include coconut oil, olive oil, butter, ghee, beef tallow, duck fat and leaf lard.
Program FAQ’s
❓Can the entire family participate? Yes, this challenge is for the entire family and includes a variety of foods that will keep even kids satisfied
❓Can you do Intermitting fasting? Yes, if you are currently fasting and are comfortable, you can maintain your schedule
❓ How much weight can I lose? Depending on your current weight and weight loss goals average weight-loss 10 pounds in 21 days
❓Can I workout on the plan? Of course, I always recommend daily movement, this will help you keep cravings at bay and
❓ How many carbs can I consume in the first week? 20-50 grams of carbs per day in the first week. This will enable you to get into fat burning faster
❓Can I have coffee? Yes, with cream, coconut cream, butter, almond milk or other nut butters… No, to sugar. You can use Monk Fruit .
❓Can I have sweeteners? I recommend avoiding sugar and artificial sweeteners during the 21 day reset
❓Can I get electrolytes to avoid cramping and headaches? Yes, here are my favorite - LMNT Salt, Ultima Electrolytes or just drink pickle juice, add salt and a magnesium supplements. Check out my blog post on
❤️DISCLAIMER: Please always check with your primary health care provider before starting any supplement regime. More importantly, it is critical to monitor your numbers and levels of which you are on medication for insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and you may over time be able to reduce or eliminate the need for certain medications. ❤️