First 30 Days
First 30 Days
Lifestyle Reset
No Sugar, Gluten or processed Carbs
You will need to calculate your maintenance calories with the calculator links On my websitelowcarbpops.com. Use both and take an average of the two. This number won’t be exact so you will need to adjust as you get more familiar with your body and how it burns calories.
When you get your preliminary number you will deduct between 13-20 percent. This is a decision based on what you feel like you can live with. Feeling deprived SHOULD NEVER be how you approach this eating Lifestyle. This IS NOT A DIET!
You will eat your reduced calories with the following Macro breakdown…
1 gram of Protein per pound of body weight if you’re working out. If not between .6-.75 per pound of body weight . But I would encourage youto at least take a good walk everyday. You will probably need a protein shake at some point during the day to meet this requirement.
Max of 80 grams of Carbs per day. This shouldn’t be a problem with cutting sugar and bread.
Don’t worry too much about your Fat intake. I know this is a mind shift because we have been taught Fat is the enemy. I have been eating a Fat rich diet for over a year and my Triglycerides and Cholesterol numbers have gone down and are in excellent range.
THIS IS IMPORTANT—Nothing SWEET for 30 days! This includes ANY artificial/natural sweeteners. It’s very important to RESET your tastebuds since your system is used to refined sugar. ONE EXCEPTION…. you can use an approved sweetener in your coffee or tea but that’s it.. For a full explanation check out my blog post on Sweeteners.
https://www.lowcarbpops.com/blog/put-the-subs-in
Be careful with Fruit on this first 30 days. It is “healthier” than other forms of sugar but it will still spike your blood sugar and that is exactly what we’re trying to prevent. If you want fruit stay with berries, strawberries, raspberries, blueberries, etc.
Nuts are a great snack but be careful because they pack a calorie punch. Stay away from cashews for now because they have the highest carb count of any nut.
One more thing that is very helpful for gut health is Apple Cider Vinegar. I take a Tablespoon every morning & night in my Tea. It also works as a natural appetite suppressant.
The key to this eating lifestyle is about getting healthy and not weight loss. With that said, you can’t help but lose weight eating like this. Shutting down the massive carb intake in most diets will cause your body to become FAT ADAPTED which means it will start looking to Fat for energy instead of the Carbs. That is the reason for the Carb reduction. The initial Calorie restriction is the turbo charge in getting you in Fat Burning Mode.
Once you get to a weight you’re happy with not much changes except you can eat at maintenance or above and remain healthy.
AFTER TWO WEEKS
You will have one day in which you’ll eat at maintenance calories. Basically a CHEAT DAY but you will only cheat in your calorie count NOT the quality of food you eat.
Once we get you to the 3 week mark and you’ve stayed the course we will discuss what the next phase looks like.
Please, don’t hesitate to message questions. Also, many ideas for eating you can find on Recipes on the lowcarbpops.com and other great resources are on my Instagram & Tiktok accounts.
Look at the Reels and IGTV videos for more in-depth explanations.
