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Day #21 "Protein Sparing Day"

Coach❤️Theah 30 day Primal & Low Carb Challenge

✅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 💃

Why another Protein Sparing Modified Fast Day?

✅Great 2 days per week to help with weight-loss

✅Helps reduce body fat without losing muscle mass

🆕Will help you before Weigh-In Wednesday

🆕This will guide you and help you learn to "fast"


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 (optional)

✅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

Today's Recipe: PSMF Recipes

Coach❤️Theah Daily Tips:

❤️ Sip bone broth, hot tea or coffee if you are hungry

❤️ It is 1 day, you can do anything for 1 day

❤️ Tomorrow is Weigh-in day.... and back to regular eating day

❤️ Plan to do Protein Day on Thursday




❤️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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