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Day #11 "Going Low Carb"

Coach❤️Theah 30 day Primal & Low Carb Challenge




✅Eat lots of animals & ✅plants

✅ Don't be sedentary (Walk everyday)

✅Sleep ~ go to bed on time 🕙

✅Get plenty of sunshine 🌞

✅Do something you enjoy❤️ love everyday 💃


📲 Now that you have your food tracking app and started tracking your macro's we are ready to make some adjustments to your macros and goals for moving toward a low carb diet to maximize weight loss.


Macro's Are Important for satiety & weight-loss

❤️Protein ❤️ Fat ❤️ Carbohydrate


❤️Today! Let's start here...

❤️Review your protein~ fat ~ carb since you started tracking

❤️Check the # of calories and start a log

❤️We aren't going to run or set macro's yet

❤️Today! We are going to start to keep our carbs less than 50 grams per day

❤️Today! If you are tracking 50 Carbs per day, reduce to 30 per day for weight loss

 

Macro's Are Important to Understand and Track

❤️Protein ❤️ Fat ❤️ Carbohydrate

❤️Protein

🥩Protein - Not all protein is created equal - the source of meat matters (pastured, grass-fed, & grass-finished, or organic meats. 🐄

❤️Target .6 - 1.0 gram of protein per lean body mass (or 30 grams per meal)

❤️Fat

❤️ This is low carb not "high Fat", don't just "Add Fats"

❤️ BUT, don't fear fats... meaning, if you want a Ribeye, eat them

❤️Enjoy Avocado/guacamole with some veggie sticks


❤️Carbohydrates 🥖

❤️Start at 50 Grams or less

❤️ If you are at 50 grams or less, reduce to 30 grams for weight-loss

❤️ I recommend a "primal low carb diet"





You are ALLOWED to eat whatever you want

❤️ You are CHOOSING foods that are consistent with your goals ❤️


❤️Primal Low Carb Diet allows the following:

🧀Organic, pasture raised dairy

🥜Nuts, Seeds

🦑Mussels, clams, oysters, scallops, squid and octopus

🍑Fruit: such as berries

🍫Chocolate: dark chocolate



You are ALLOWED to eat whatever you want

❤️ You are CHOOSING foods that are consistent with your goals ❤️


❤️Body Composition is 80% diet

 

Today's Activity:

50 grams or less of Carbohydrates

✅Go for a walk ✅Get some Sunshine

✅Go to bed on time ✅3 Micro workouts

✅Post a #HappyDay - something you love ❤️

 

Today's Workout: Walking / Micro Workout

❤️ Walk for 30 minutes today (morning, lunch, evening) it's the weekend

❤️ Aim for 10K steps per day 3-4 days per week

❤️ Strength Training or 3 Micro Workouts (optional)


Today's Recipe: Eat out but, try to keep it low carb and gluten free





Coach❤️Theah Daily Tips:

❤️ Start your day with a quick walk or a micro workout

❤️ Protein & fat in the AM will help control hunger and has zero carbs

Coach❤️Theah Eggs:  https://www.coachtheah.com/recipes/scrambled-eggs-

❤️ Coffee with heavy cream up to 2 Tbsp, a Tbsp of butter/ghee, Coconut Oil

❤️ Use Veggies as a replacement for chips or a crunchy snack

❤️ Pork Rinds are great dipping crunchy salty snack as you transition to low carb


if you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on protein.

❤️Egg salad is a great lunch option if you skip eggs for breakfast

Coach❤️Theah eggs salad:  https://www.coachtheah.com/recipes/egg-salad-(psmf)


 

❤️https://www.coachtheah.com/post/supplements-what-i-recommend-for-everyone


 

❤️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. ❤️


















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