Day #11 "Going Low Carb"
Updated: Mar 11
Coach❤️Theah 30 day Primal & Low Carb Challenge
#CoachTheah #Primal #KETO #Lowcarb #Fitness
✅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
