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Day #17: Low Carb KETO Day

Coach❤️Theah 30 day Primal & Low Carb Challenge


W❤️W! how did you do yesterday?

Are you ready for KETO day today?

Keto Diet Overview

Most people associate a Keto Diet to eating Bacon and Eggs. I prefer to think of a Keto Diet as a Healthy Fat Diet, with moderate amounts of Protein and Lower Carbohydrates.

Following a Keto Diet, by definition, means consuming strict Low-Carb (usually below 20-30 grams per day), Moderate Protein (0.6 grams of lean body mass, per day) and Higher Fat (75-85% of total diet).

In order to succeed at a Ketogenic Diet it is necessary to enter ketosis and stay in ketosis. Calories are usually not counted on a Keto diet, instead you eat when hungry and until full.

If you are following the ❤️ 75% fat: ❤️20% protein: ❤️5% net carb approach, this usually looks like 2 meals/day, in an 8 hour period, and no snacking.

This is called Intermittent Fasting


KETO Macros & Why I love it:


Protein: .6-1 gram of protein per kg of lean body mass

Carbs: <20-30 for weight-loss

Fat: Healthy Fats eat each meal

❤️️ Eat 2-3 meals (Protein/Fat/Carbs)

❌Avoid Snacking between meals

❤️Fast between meals (5 hours) ~ TRE (Time Restricted Eating)

❤️Great approach for weight-loss

❤️Reduced hunger and inflammation

❤️Helps with lower insulin and blood glucose


❤️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 ❤️

✅Track your food & exercise


Today's Workout: Walking / Micro Workout

❤️ Walk for 30 minutes today (morning, lunch, evening)

❤️ Aim for 10K steps per day 3-4 days per week

❤️ Strength Training or 3 Micro Workouts

Today's recipes:

What you'll need for today:


🔲Chicken, Shrimp, smoked Salmon, Steak or steak tips

🔲Ground Beef or Ground Turkey (could buy burger patties)

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

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

Coach❤️Theah tip... don't buy "Unsupportive foods"

Breakfast: Eggs & Bacon, Ham, or Sausage

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

🥑🥑add some Avocado

🥓Cook the entire package of bacon, you can toss some on your salad this afternoon

The 🥓bacon & 🥑avocado can be added to your salad for lunch - Protein & Fats❤️

Lunch/Dinner: Wings

❤️ Protein: Grilled Chicken Wings

❤️ Protein: Chicken Thighs in the airfryer

❤️Fat: Dressing / blue cheese or ranch for dipping

Protein: ️ ❤️Chicken wrapped in bacon

Can stuff with cheese & wrap in the bacon

❤️Try the Primal Kitchen dressings or dips... These are made with Avocado oil to keep them heart healthy

❤️Don't feel like cooking? No, Problem try Realgood foods bacon wrapped chicken breast

❤️Pair with a salad

❤️Fat: Mayo or use the sauce from the salad

❤️Add on: Bacon, avocado, cheese

❤️Toss a fried egg on... if you love eggs

❤️Sides: Pickles, Salad, Zucchini fries, Tomato Slices


Remember the importance of electrolytes and supplements



❤️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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