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Day #21 "Protein Day" Or "High Fat" day... You can pick

Coach❤️Theah 30 day Primal & Low Carb Challenge

Why another Protein 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 Week 3

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

❤️High Fat (Fat Fast Day)

❤️Are tired of eating all that protein? Is your weight stalled?

Two components to fat fasting:

❤️Eat a very narrow list of foods (or meals) in repetition.

❤️Prioritize fattier foods (to your tolerance – may lean more into protein).

When to use a fat fast?

A fat fast can be a useful tool to get started with fasting or when you want to get back on track. The idea is to eat lots of fatty foods until sated for a few days before you start fasting. Doing so will help your body reach fat burning mode faster and without as many negative side effects, such as headaches and hunger pangs.

❤ Coming off a period of eating a diet high in carbohydrates

❤ Extreme hunger or carbohydrate cravings

❤ Periods of stress when fasting seems impossible

❤ Prepare for a longer fast

Heavy Cream in your coffee

Scrambled Eggs with Butter

Avocado, Olive Oil


Fat Fast & How to...

❤️Fat Fasting Foods

❤ Eggs

❤ Bacon



❤Olive oil, coconut oil, MCT oil, avocado oil, macadamia nut oil

❤Butter / Ghee

❤Mayo (healthy oil base or homemade)



❤Spices are allowed

❤Leafy greens cooked in or covered in fat

❤Dairy Goat or sheep dairy (full fat)

You can also consume these fluids at any point during a fat fast:

❤Bone broth or stock


❌What to Avoid

🚫Dairy from cows (Casein A1, estrogen hormones)

🚫 Nuts & Seeds

Action Plan

Try fat fasting if you are struggling with cravings

Use fat fasting to extend the duration of fasting and reduce hunger

❤️Today! Try a fat fast when struggling with TRE

❤️Select 2-3 items only

❤️Only leverage if you can't make it to the end of your fast

❤️Replace snacking with a fat fast

❤️Only use if you are hungry

Coach❤️Theah favorite fat fast recipes:

Eggs with Avocado

Bone broth with olive oil


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:

Fat Fast

✅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

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

❤️ sparkling water with lemon or lime will help with hunger




❤️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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