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Day 11 🚫No Dairy: The 21-Day Reset challenge with Coach❤️Theah

When it comes to health and weight management, the choices we make about what we eat can have a profound impact. One aspect that often goes under the radar is the role of dairy in our diet. Recent studies and personal experiences suggest that dairy may not be as innocuous as we once thought, especially when it comes to its potential effects on insulin production and weight loss.

The Dairy-Weight Loss Conundrum:

For many, dairy has been a staple in their diets, providing a rich source of nutrients. However, some individuals, particularly those who are insulin-resistant, might be surprised to learn that dairy could be hindering their weight loss goals. It turns out that, for some, the insulin response to dairy can be almost as significant as the response to sugar.

Coach❤️Theah Experiments and Observations:

Many individuals have reported experiencing weight loss stalls and difficulty in managing blood sugar levels when consuming dairy. Upon closer inspection, it appears that cutting out dairy for a period can lead to renewed success in weight loss and blood sugar management for myself.

The Role of Fat in Dairy:

While lactose in dairy may lead to a short-term rise in glucose, the fat content in dairy can extend this elevation over a more extended period. Many individuals have reported remarkable weight loss results by eliminating full-fat dairy and nuts from their diets, suggesting a complex interplay between various components in dairy products.

Dairy tends to be a low satiety food

The low-satiety foods listed below have a lower protein %, higher energy density and less calcium, potassium, iron fibre and vitamin C per calorie.

These foods are easy to overeat. You will experience less satiety per calorie. So, if you're watching your weight, you might want to limit these foods.

sour cream - 13%

cheddar cheese - 29%

feta cheese - 30%

brie cheese - 31%

blue cheese - 35%

Swiss cheese - 36%

mozzarella (whole milk) - 37%

goat cheese - 38%

camembert cheese - 39%

gouda cheese - 39%

If you choose to eat dairy, here is how to navigate & buy the best quality dairy


🥇Top Choice: Organic Grass Fed (Free of hormones, antibiotics, GMOs, pesticides, synthetic fertilizer and 100% grass fed).

🥈Runner Up: Organic (All of the above except not 100 % grass fed, which could mean grain finished).


Were the cows fed anything other than grass including grains, meat by-products, corn, soy?

Were they ever given synthetic hormones or antibiotics?

Dairy and Gluten Free Recipe Pack ~ CoachTheah
Download PDF • 19.64MB

Gluten and Dairy Free Meal Plan ~ Coach Theah
Download PDF • 2.29MB

Today's Actions:

✅Avoid Dairy & Snacking

✅Get some exercise 🏃‍♀️🏋️

✅Choose Supportive foods & eat mindfully

✅Get some Sunshine 🌞

✅Go to bed On-time 🛌🕙

Micro Workout Suggestions (pick 3)

❤️ 20 Jumping Jacks per minute for 5 minutes or run in place or butt kicks

❤️Air Squats every time you get a text message

❤️ 20 second plank during a commercial break

❤️ 20 squats while you wait for coffee

❤️ 3 sets of push-up (counter pushups while coffee brews)

❤️ Kettlebell swings during a commercial or phone call

❤️ Walk in place or around the car as you fuel up

❤️Pick 3..... consider that a win. We will build on these core strength micro workouts as we move forward in the challenge.

❤️Try to make it fun and a "habit" during the day....

Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.

Copyright: The content of this manual is strictly prohibited from use, reproduction, or transmission in any form or by any means, whether electronic or mechanical. This includes methods such as fax, photocopy, recording, or any information storage and retrieval system, except for personal use by the purchaser. The reproduction of this manual in any form is prohibited without the explicit written consent of Theah’s Enterprise & Business Consulting, LLC, doing business as CoachTheah. Exceptions are granted solely for reviewers intending to quote brief passages for review purposes in magazines, newspapers, or journals. However, even in such cases, prior written approval from CoachTheah is mandatory before publication.

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