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Day #16 "Protein Sparing Day"

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 💃

What are Protein Sparing Modified Fasting Days

There are crazy diets out there, egg fast, cabbage soup, bone broth, jello etc...these are all calorie restricted diets, mostly crash diets. I don't recommend these as we are working on changes to your health that can be long term for overall health & wellness

On the other hand, there is one that can be helpful and effective when applied correctly to your everyday primal way of eating… it is the “protein sparing modified fast” or PSMF

PSMF are more reasonable and effective than the others, the protein sparing modified fast, or PSMF, is an ultra high protein, low-carb, low-fat, low-calorie diet.

❤️PSMF benefits....

❤️Helps accelerate weight loss with minimal loss of muscle

❤️Helps with a weight loss stall

❤️Great tool for when you need a detox or just a reset

❤️I recommend trying this 2-3 days per week

❤️Great to help with learning to fast for longer periods of time


PSMF Macro's & How to...

❤️High Protein ❤️lower Fat ❤️ Minimal Carbs

❤️Protein - This is the most important for today

🥩Lean Protein - target 1 gram for lean body mass

🤍You will mostly eat protein today - 60 + grams

🤍Your body will convert protein to energy if you are very low (you don't need carbs)

❤️Fat keep is low (no added fats today)

🤍 This is a lean protein day... no added "dietary fat"

🤍 Your body will burn "Body Fat" for fuel... that is what is awesome, right?

🤍This is a one day diet, tomorrow you are back to low carb macros

❤️Carbohydrates 🥖

🤍PSMF days are 20 grams or less

🤍 This enables your liver to empty (think detox)

🤍 Lowers your insulin levels

🔥 Body burns through muscle glycogen and starts burning fat

Here are my favorite lean protein items:

❤️Breakfast: Eggs, Egg Whites, Turkey bacon, chicken sausage, Cottage Cheese, Jello

For me, Protein Sparing days I usually skip breakfast, if I get hungry, I sip on bone broth or have some homemade jello

❤️Yogurt (watch the carb count & not added sugar)

❤️Lean cuts of beef and pork: top round, 95% lean ground beef, filet, loin

❤️Chicken and turkey breast

❤️Lean white fish: cod, haddock, halibut, tilapia, flounder, rockfish

❤️Shellfish: mussels, oysters, clams, shrimp, crab

❤️Today! Let's start here...

❤️Calculate your calories at 25% of your daily target

❤️Check you macro's keep protein grams same

❤️Limit carbs to < 20 grams

❤️Fat target 20 but, don't be worry if you go over a little


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:

20 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

❤️ Go For a walk

❤️with reducing your calories so much, if you don't feel like working out... take a day off