Coach❤️Theah 30 day Primal & Low Carb Challenge
W❤️W! Can you believe it has been 2 weeks?
✅Track your food & exercise
🔲 Weigh-In Week 2 (WIW)
🔲How is your weight-loss or how are you doing compared to your goals?
🔲 Take Pictures & measurements to compare
❤️Are you feeling overwhelmed, excited or lost? ask yourself?
❤️ What went well last week? Why did it go well?
❤️ What did I struggle with? Why did I struggle?
❤️ Was I able to eat more protein when it was prepared ahead of time?
❤️ What does my week ahead look like? What challenges might I face?
❤️ What do I need to do today to make sure I can eat lean protein at every meal?
❤️Are my meals planned? What do I need to shop for?
❤️Am I eating when I'm not hungry?
Protein Macros & Why I love it:
❤️Macros: .6-1 gram of protein for lean body mass
❤️️ Reduces Appetite and Hunger Levels.....
❤️Increases Muscle Mass and Strength....
❤️Good for Your Bones....
❤️Reduces Cravings and Desire for Late-Night Snacking. ...
❤️Boosts Metabolism and Increases Fat Burning. ...
❤️Lowers Your Blood Pressure.....
❤️Helps Maintain Weight Loss....
Here are is my blog post on quality of protein and all about eggs…
What to expect tomorrow:
❤️Tomorrow will be a high Protein day
❤️You will want to push your first meal to as late as possible - say noon
Break your fast with some bone broth
Have a chicken breast or steak & eggs
In the evening, maybe some cottage cheese, fish or chicken breast
❤️Target macros tomorrow will be:
✔Target 50% - 60% of your total macros
✔Protein will make up 80% of the calories (60 grams or more)
✔ Carbs will be <10 grams
✔Fat is @ 20 -30 grams less
❤️Protein days can help break through a weight loss stall or accelerate weight loss
❤️If you are struggling with carbs and counting / protein days are great to reduce the stress of all that
❤️You are ALLOWED to eat whatever you want ~ you are choosing foods that are consistent with your goals ❤️
✅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 ❤️
✅Track your food & exercise
Today's Workout: Walking / Micro Workout
❤️ Walk for 30 minutes today (morning, lunch, evening)
❤️ Aim for 10K steps per day 3-4 days per week
❤️ Strength Training or 3 Micro Workouts
What you'll need for today:
🔲Chicken, Shrimp, smoked Salmon, Steak or steak tips
🔲Ground Beef or Ground Turkey (could buy burger patties)
🔲Produce: Lettuce, tomato's, zucchini, avocado, pickles, onions
🔲Fats: Butter, Mayo, Yogurt, or dressing (if not making your own)
Coach❤️Theah tip... don't buy "Unsupportive foods"
Breakfast: Eggs & Bacon, Ham, or Sausage
❤️Fried, Poached, hard boiled over easy, scrambled.. your choice, enjoy some bacon, on a sausage patty
🥑🥑add some Avocado
🥓Cook the entire package of bacon, you can toss some on your salad this afternoon
The 🥓bacon & 🥑avocado can be added to your salad for lunch - Protein & Fats❤️
Lunch/Dinner: Wing Wednesday
❤️ Protein: Grilled Chicken Wings
❤️ Protein: Chicken Thighs in the airfryer
❤️Fat: Dressing / blue cheese or ranch for dipping
Protein: ️ ❤️Chicken wrapped in bacon
Can stuff with cheese & wrap in the bacon
❤️Try the Primal Kitchen dressings or dips... These are made with Avocado oil to keep them heart healthy
❤️Don't feel like cooking? No, Problem try Realgood foods bacon wrapped chicken breast
❤️Pair with a salad
❤️Fat: Mayo or use the sauce from the salad
❤️Add on: Bacon, avocado, cheese
❤️Toss a fried egg on... if you love eggs
❤️Sides: Pickles, Salad, Zucchini fries, Tomato Slices
Remember the importance of electrolytes and supplements
❤️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. ❤️