Coach❤️Theah 30 day challenge #CoachTheah #30days #30daychallenge #Primal #lowcarb #KETO #Realfood #health #fasting
❤️ Primal Low Carb
❤️ Choosing Supportive foods
❤️ Start tracking your food & exercise
❤️ Avoid having "unsupportive" foods around
❤️ Follow the 5 Healthy Habits to live by...
📲 Download a food tracking apps, if you aren't using one. here are some suggestions:
Myfitnespal (this is the one I use) ~ Cronometer ~ Carbcounter
Macro's Are Important to Understand and Track
❤️Protein ❤️ Fat ❤️ Carbohydrate
❤️Today! Just start tracking your food
❤️Don't change your diet, just plan to log what your eating
❤️Write down everything / track in your food tracking app
❤️Be precise as possible - measuring cups & spoons, a food scale is helpful
❤️Record EVERYTHING - cream in your coffee, handful of nuts etc..
Don't feel guilty, just try to understand and get a baseline of what you are eating today
Macro's Are Important to Understand and Track
❤️Protein ❤️ Fat ❤️ Carbohydrate
❤️Protein
️ 🥩Protein - Not all protein is created equal - the source of meat matters (pastured, grass-fed, & grass-finished, or organic meats. 🐄
️ ❤️ The amino acids that make up protein serve many critical functions in the body
️ ❤️Do not restrict protein when going low carb or even starting a KETO diet
❤️Protein keeps you full, satiated and burns more calories digesting
❤️Target .6 - 1.0 gram of protein per lean body mass (or 30 grams per meal)
❤️Fat
❤️ When following a low carb diet, fat becomes a lever for hunger & energy
❤️ Keto diet is considered a "High Fat" diet but, don't just "Add Fats"
❤️ Healthy fats (organic dairy, avocado oil, olive oil) etc..
❤️ Once you are "fat adapted", your body can burn body fat for fuel & dietary fat
❤️Carbohydrates 🥖
❤️ There are no essential carbohydrates
❤️ Once you are "fat adapted", your body can burn body fat for fuel & dietary fat, therefore it doesn't need glucose
❤️ Keto is a low carb diet, you don't need to go zero carb
❤️ I recommend a "primal low carb diet", not a KETO diet
You are ALLOWED to eat whatever you want
❤️ You are CHOOSING foods that are consistent with your goals ❤️
❤️Primal Low Carb Diet allows the following:
🧀Organic, pasture raised dairy
🥜Nuts, Seeds
🦑Mussels, clams, oysters, scallops, squid and octopus
🍑Fruit: such as berries
🍫Chocolate: dark chocolate
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:
✅Start Tracking your food & exercise
✅Go for a walk ✅Get some Sunshine
✅Go to bed on time ✅3 Micro workouts
Today's Workout: Walking / Micro Workout
❤️ Walk for 25 minutes today (morning, lunch, evening)
❤️ Aim for 10K steps per day 3-4 days per week
❤️ Strength Training or 3 Micro Workouts (optional)
Today's Recipe: Zucchini Fries
Try them with a chicken salad wrap, burger or chicken sandwich.
Coach❤️Theah Daily Tips:
❤️ Start your day with a quick walk or a micro workout
❤️ Protein & fat in the AM will help control hunger and cravings later in the day
Coach❤️Theah Eggs: https://www.coachtheah.com/recipes/creamy-cheesy-scrambled-eggs-❤️ Coffee with heavy cream, a TSP of butter, or some monk fruit, stevia is fine
if you IF (Intermittent fast) and skip breakfast, your first meal should still be focused on protein.
❤️Egg salad is a great lunch option if you skip eggs for breakfast
Coach❤️Theah eggs salad: https://www.coachtheah.com/recipes/egg-salad-❤️https://www.coachtheah.com/post/supplements-what-i-recommend-for-everyone
❤️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. ❤️