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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