Getting started on a low carb diet with Coach❤️Theah
- Coach❤️Theah
- Jul 8
- 4 min read
#CoachTheah @Coachtheah #Protein #Proteinforward
If you’re struggling with insulin resistance, stubborn weight gain, or feeling like your hormones are out of balance — you’re not alone. And here’s the good news: food can be a powerful form of medicine.
One of the most effective (and sustainable) ways to support your metabolism, regulate your hormones, and promote fat loss is by lowering your carb intake. That’s why I recommend starting with a real food–based low carb approach.
Here’s how to get started — simply, clearly, and without overwhelm.
✅ What to Eat
The focus of a low carb lifestyle is real food that nourishes your body — not perfection, and definitely not restriction for the sake of it.
🥦 Non-Starchy Vegetables — Eat Freely
Fill your plate with fiber-rich, nutrient-dense veggies:
✅Broccoli, cauliflower, zucchini, asparagus, spinach, all leafy greens
✅Mushrooms, eggplant, artichokes, tomatoes, onions
✅Squash, carrots, celery, peppers
🚫Limit potatoes and other root veggies at the start
These keep you full, support gut health, and help with detoxification — all important for hormone balance.
🍳 Protein — Your Hormonal Foundation
Protein is essential for stabilizing blood sugar, building lean muscle, and regulating appetite. Eat until satisfied:
✅Eggs
✅Meat and fish: beef, pork, chicken, lamb, salmon, etc. (organic/pasture raised)
✅Cottage cheese & Yogurt (Organic & not with sugar or added flavors)
✅ Bone Broth (Chicken or beef - organic with added fat)
🚫Limit heavily processed meats like deli slices, hot dogs, and sausages
🥑 Natural Fats — Don’t Be Afraid of Fat
Fat doesn't make you fat — sugar and processed carbs do. These healthy fats keep you satisfied and help your hormones function:
Olive oil, avocado oil, coconut oil
Avocados, olives
Full-fat dairy: hard cheese, cream, Greek yogurt (unsweetened)
🚫 What to Avoid
You don’t need to count every carb, but knowing what to reduce (or cut out completely) makes a big difference.
❌ Added Sugars
Sugar drives insulin resistance and inflammation.Cut out the obvious and the hidden sugars in packaged foods.
❌ Sugary Drinks
Say goodbye to:
Soda, fruit juices, sweetened teas and coffees, and yes — those “healthy” smoothies too. Replace with:✅ Water (flat or sparkling), club soda, herbal teas, and black coffee if you tolerate caffeine. Adding some organic half & half to coffee is fine too.
❌ Refined & Starchy Carbs
These spike insulin and lead to energy crashes:
White bread, pasta, rice, potatoes, cereal, crackers, baked goods, avoid any ultra-processed foods, foods with added coloring. Focus on fiber-rich veggies instead.
❌ “Fat-Free” Foods
Fat-free often means sugar-added. These products are usually highly processed and counterproductive to hormone health.
❌ Most Snacks
Typical snacks are ultra processed, like granola bars, pretzels, and cookies are carb bombs in disguise. Choose whole-food alternatives: boiled eggs, olives, a few nuts, or full-fat cheese.
❌ Avoid snacking between meals. If you are hungry, have a meal, if you aren't hungry enough to eat, then have water or bone broth to carry you through to your next meal.
🍓 What About Fruit?
Even natural sugar is still sugar, and fructose can worsen insulin resistance.Stick to lower-sugar fruits like berries, pears, and green apples.👉 Always pair fruit with a fat or protein to blunt the blood sugar spike — think a few berries with Greek yogurt or apple slices with almond butter.
❤️ Coach Theah’s Final Word
You don’t need to overhaul your entire kitchen overnight. Just start making better choices, one meal at a time. Focus on protein + healthy fat + non-starchy veggies, and you’ll start seeing results — in your energy, your mood, and your waistline.
You deserve to feel good in your body again. Let’s make it simple, sustainable, and full of nourishment — together.
Want help getting started? Book a coaching session at www.coachtheah.com.
Let’s get those stubborn pounds and your hormones in check again!
#coachtheah #lowcarbliving #hormonebalance #insulinresistance #realfoodheals #weightlossjourney #lowcarblifestyle #eatforhealing
With love and support
Coach ❤️Theah
#coachtheah #lowcarbliving #hormonebalance #insulinresistance #realfoodheals #weightlossjourney #lowcarblifestyle #eatforhealing
❤️other helpful tools:
To receive a customized nutrition plan or join the 7-day no processed food challenge, contact Coach Theah at www.coachtheah.com
❤️Other helpful items
⬜ Practice Mindful Eating
⬜ Time Restricted Eating
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
Copyright: The content of this manual is strictly prohibited from use, reproduction, or transmission in any form or by any means, whether electronic or mechanical. This includes methods such as fax, photocopy, recording, or any information storage and retrieval system, except for personal use by the purchaser. The reproduction of this manual in any form is prohibited without the explicit written consent of Theah’s Enterprise & Business Consulting, LLC, doing business as Coach❤️Theah. Exceptions are granted solely for reviewers intending to quote brief passages for review purposes in magazines, newspapers, or journals. However, even in such cases, prior written approval from Coach❤️Theah is mandatory before publication.
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