WEEK 2: DAY 2 · TUESDAY
More Low Carb Training!
LOW CARB DAY
Weekly Affirmation: “I believe in the power of mindset. I am committed to transforming my mind and thoughts as I walk this journey. I choose to change my thoughts around what healthy looks like. I choose to take care of my body and mind.”
Hi, friends and happy low carb day, number two! 🚀 On Mondays and Tuesdays each week, we will focus on keeping our NET carbs under 50g. Remember, total carbs minus fiber = NET CARBS.
If you are male, pregnant or breastfeeding, you may consider around 100g net carbs, or simply participate in regular macro days instead. If you have questions about this, please discuss with me so that we can set you up accordingly.
Healthy fat is an important part of our diet and undereating daily fat grams can have negative effects on the body. Including healthy fats in your diet will support your metabolism, immunity and hormone production. It will also support your brain health and help change your body composition. The diet industry has lied to us when they told us to stay away from fat. We now know that our bodies need healthy fat. We just need to strategically learn when to eat them and that is what I am teaching you! Low carb days are the perfect opportunity to get in those healthy fats! 🙌
Regardless of whether or not you prefer a plant based diet, there are plenty of options to get healthy fats into your diet. Animal-based fat sources may include foods like fish, eggs, and lean beef, while plant-based sources may include walnuts, pumpkin seeds, olive oil and tofu. I will provide plenty of ideas but also remember to check out your fat cheat sheet below for more ideas.
One way to hit your net carb goal on low carb days is not only by limiting carbs, but also by eating plenty of fiber. Refer back to this week's video training to learn more about the importance of fiber. The more fiber-filled foods that you consume on low carb days, the more carbs you get! Just sayin'...😉 You can include foods such as leafy greens, avocados, flaxseed, chia seeds, cauliflower, broccoli, berries and hemp hearts for added fiber!
With implementing carb cycling, we receive the benefits of being fat burners while also keeping our hormones happy! When you follow our macro cycle, you teach your body how to burn fat for fuel. With enough consistency, you’ll train your body how to burn both carbs and fats for energy! Winning! 🔥
TODAY’S ACTION ITEMS:
Keep your NET carbs under 50g again today. Try to meet your protein goal and your fat goal. Remember, fat is your body's energy source on low carb days so please do not shy away from eating plenty of it.
Post screenshot of your low carb day today. Nutrition Tab > Macro Goals (More >). I want to see everyone’s macros today.
Let us know if you have questions. Post them in the group in case anyone else has the same question!
I wanted to give you some quick and easy low carb meal ideas this afternoon! Get creative, but keep it simple and make it work for your tastebuds.
Burger Bowl - higher fat ground beef, bacon, avocado, onion, tomato, lettuce, pickles, vegan cheese sauce
Tuna Bowl - tuna salad made with vegan mayonnaise, avocado, onion and tomato
Shrimp Bowl - cooked shrimp, butter lettuce, avocado, boiled eggs, low carb dressing (Primal Kitchen is a cleaner brand with numerous options.)
Feel free to add seeds such as chia seeds, pumpkin seeds or sunflower seeds for more fat. You can also toss in some olives and/or berries! Do not overcomplicate things. Keep it simple, friend! 🙌 If you're a kitchen wizard, by all means, cook away. I am simply providing you with easy ideas as we navigate the next several weeks. You’ve got this! We have plenty of time to learn!
