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Day #20 "Two Meals a day"

Coach❤️Theah 30 day Primal & Low Carb Challenge

Are you ready for cooking at home & Keeping it low carb?

❤️Protein ❤️ Fat ❤️ Carbohydrate

Track your food & exercise

❤️Today Let's try for 2MAD

❤️Morning - go for a walk /maybe get a micro workout in

❤️Breakfast/Lunch or ❤️Lunch/Dinner

🚫No Snacking between meals

🚫No Alcohol


❤️Two Meals per day




❤️Great for weight-loss

❤️Boost in the immune system

❤️Reduces insulin resistance

❤️Slows the aging process

❤️ Helps your body transition to burn body fat

❤️ Saves time & money


Intermittent Fasting Protocols

The most common types of intermittent fasting protocols are the overnight 14 hour fast, 16/8

or the 18/6 protocol and then we go into the longer ones, which are the 24-, 36- and 42-hour


❤️Overnight 14-hour fast (3 meals per day or 2 meals and a mini meal)

No snacking, if you don't want a meal, try a mini meal (include Protein/Fat)

❤️16/8 or 18/6 fast (recommended 5-6 days per week)

The most common types of intermittent fasting protocols are the overnight 14 hour fast, 16/8 or the 18/6 protocol and then we go into the longer ones that we will get into later

✔16/8 fast refers to the duration of the fasting period. You will fast for 16 hours

of the day, and feed during the other 8 hours of the day. For example, you might start eating at 11:00 am and finish by 7:00 pm. Alternatively, you might start eating at 8:00 am and finish by4:00 pm. You may only eat during that 8-hour feeding window, so this is also called

time-restricted eating (TRE).

✔ I suggest you eat two meals during this scheduled time and drop either breakfast or dinner. This is the least disruptive strategy, since it is not always easy to plan for and cook 3 meals in that time frame. Also, it keeps it simple for just 2 meals.

✔ I suggest to avoid snacking. I recommend the 16/8 fast at least 6 days out of 7 days

of the week. By making this a habit, it makes weight loss more automatic, as you do not have to ‘think’ about which days are which. After an initial adjustment period, most people find it easy to follow this protocol.

You can extend the fasting period to 18 hours, which gives you a bit more power for weight loss. For example, you might start eating at 12:00 noon and stop by 6:00 pm.


❤️You are ALLOWED to eat whatever you want ~ you are choosing foods that are consistent with your goals ❤️

Today's Activity:

KETO Macros

✅Go for a walk ✅Get some Sunshine

✅Go to bed on time ✅3 Micro workouts

✅Post a #HappyDay - something you love ❤️

✅Skip a meal (2MAD)


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

Today's Meal Plan Suggestions:

What you'll need for today:


🔲Ribeye Steak, Chicken Breast

🔲Ground Beef or Ground Turkey

🔲Produce: Lettuce, tomato's, zucchini, avocado, cucumber, onions

🔲Fats: Butter, Mayo, Yogurt, or dressing (if not making your own)

Coach❤️Theah tip... push your first meal to after 10 AM and finish your last meal by 6 pm"

Fasting is not about eating less ~ it is about eating less OFTEN ~         Coach❤Theah

Breakfast/Lunch: Go Big... Steak & Eggs...

❤️Fried, Poached, hard boiled over easy, scrambled.. your choice, enjoy some bacon, on a sausage patty

The steak & 🥑avocado can be added to your salad or Sandwich for a lunch/dinner - Protein & Fats❤️

Lunch/Dinner: Go Lighter on the meal in the evening

❤️ Protein: Grilled chicken, Salmon, Shrimp, steak tips

❤️Fat: Dressing

❤️Add on: Bacon, ham or avocado if you have it leftover from breakfast

❤️hard boiled eggs (if you skipped breakfast)



❤️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. ❤️

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