WEEK 2: DAY 1 ยท MONDAY
LOW CARB DAY + HIIT
๐๐๐๐ ๐ก๐ฎ ๐ผ๐๐๐๐ง๐ข๐๐ฉ๐๐ค๐ฃ: โ๐ ๐๐๐ก๐๐๐ซ๐ ๐๐ฃ ๐ฉ๐๐ ๐ฅ๐ค๐ฌ๐๐ง ๐ค๐ ๐ข๐๐ฃ๐๐จ๐๐ฉ. ๐ ๐๐ข ๐๐ค๐ข๐ข๐๐ฉ๐ฉ๐๐ ๐ฉ๐ค ๐ฉ๐ง๐๐ฃ๐จ๐๐ค๐ง๐ข๐๐ฃ๐ ๐ข๐ฎ ๐ข๐๐ฃ๐ ๐๐ฃ๐ ๐ฉ๐๐ค๐ช๐๐๐ฉ๐จ ๐๐จ ๐ ๐ฌ๐๐ก๐ ๐ฉ๐๐๐จ ๐๐ค๐ช๐ง๐ฃ๐๐ฎ. ๐ ๐๐๐ค๐ค๐จ๐ ๐ฉ๐ค ๐๐๐๐ฃ๐๐ ๐ข๐ฎ ๐ฉ๐๐ค๐ช๐๐๐ฉ๐จ ๐๐ง๐ค๐ช๐ฃ๐ ๐ฌ๐๐๐ฉ ๐๐๐๐ก๐ฉ๐๐ฎ ๐ก๐ค๐ค๐ ๐จ ๐ก๐๐ ๐. ๐ ๐๐๐ค๐ค๐จ๐ ๐ฉ๐ค ๐ฉ๐๐ ๐ ๐๐๐ง๐ ๐ค๐ ๐ข๐ฎ ๐๐ค๐๐ฎ ๐๐ฃ๐ ๐ข๐๐ฃ๐.โ
Today will not be perfect. It will be a learning curve and that is OKAY. This is all a lifestyle - and I want you to remember that.
TODAY IS YOUR FIRST LOW CARB DAY
I am so proud of each of you. The #1 thing you HAVE to do... is just start -GET GOING- and it gets SO. MUCH. EASIER. Don't bog yourself down in feeling confused, everyone is a little confused! Just decide to start... and START WE ARE.
On low carb days, we get our calories from protein and healthy fats! We deplete glycogen (carbohydrate stores) so our bodies can use stored body fat as the main source of energy. Today, focus on eating low-carb, fiber-rich foods that are high in healthy fats and protein.
CARB CYCLING
Carb cycling is a strategic variation of carbohydrate intake that burns fat while properly supporting our hormones. We cycle our carb intake by eating a low amount of carbs on some days (called โLow Carb Daysโ on Monday and Tuesday every week) and eating higher amounts of healthy carbohydrates on other days.
Here is a nice surprise: you are encouraged to increase your healthy fat intake on low carb day! With the reduction of carbs, fat will serve as your fuel and your energy source on low carb days. That is why eating more fat than usual is important when carb cycling.
In our program, we aim to keep our NET carbs less than 50 grams.
TOTAL NET CARBS = CARBS - FIBER
Your app is automatically set to its appropriate goals on low carb days, as well as regular macro days. You do not need to adjust anything. See my example image below.
Notice how my protein is close to my goal, my fats are heavily increased and my fiber is subtracted from my total carbs. If you are male, pregnant or nursing, your NET carbs will be 100g. Everyone else will be set to 50g net carbs. Please reach out if youโre concerned with low carb days.
Make sure to ask all of your questions here and post your TODAY tab with your macro rings at the end of the day for me to check - I can help you where you are lacking.
If you feel a little "off" today it's okay. Remember, not NO carb, just low carb. You may be experiencing the Keto flu. Drink lots of water, eat protein and fatty foods - and I promise your body will get used to low carb day in no time!
HERE ARE A COUPLE OF TIPS FOR THIS WEEK:
Progress OVER perfection is more important than ever!!
Sticking with tracking our macros - we will do whole food nutrition as much as possible but we are having A TON of grace with ourselves if that isn't the most feasible thing
Intermittent Fasting every day is KEY to keeping up our energy!!
At-home-workouts IN YOUR APP (or workout of your choice)! I want you to TRY. Start exactly where you are. Working out boosts your morale and your immune system.
Drink WATER! TONS!!
TODAYโS ACTION ITEMS:
Track your food today!! Don't stress about hitting your numbers perfectly- just start getting used to plugging it in. Post the tab with your rings for me to see in our group!!
Share your favorite LOW CARB go to (snacks, on the go, recipes, etc!)
Stick to intermittent fasting and whole foods this week
Plan the days you are going to get your workouts in!
Have an amazing Monday!
