SLAY

THE DAY

FITNESS

Nutrition Plan
 GAME
PLAN.
Many people tend to over
complicate their diet
strategies and treat diet more
like a chore when it should be
something enjoyable.  If you
can remember a few simple
rules to eat by, you can
eliminate the guesswork and
start enjoying food.
 Rule #1
EAT UNREFINED (WHOLE) FOOD

Food that's free of impurities -

Food in it's most natural form -
Meat that has lived a natural
life on its nature intended diet
(example: beef that's not
pumped full of grain but rather
lived a life eating grass free
range) Or plants that have not
been compromised with
pesticides.
 Rule #2
PORTION CONTROL
Eat until your content not till your
stuffed..often times we will have
those last few bites of our meal left
and instead of throwing them out or
saving them as left overs we will scarf
them down. This is an easy way to
over eat because you don't want to
waste it or save that small amount. I'd
recommend saving your food because
often times you can find a place for
them in other meals (omelettes, stir-
fry, ect.) or possibly a small snack for
later on.

Or use a food scale and know exactly

what you're eating! It's all about
balance.
 RULE #3
KEEP IT SIMPLE "THE GOLDEN RULE"

"The old saying "You are what you

eat" still holds true to this day. Make
a conscious effort to really think
about that food you plan on putting
into your body. That is your fuel for
sustaining your existence.  Do you
want to be full of artificial chemicals
and dyes?  or do you want to be as
pure as you can be the way nature
intended?   To sum it up, don't over-
think your nutrition most of us have
a good general idea of what's good
and bad. If it's from the earth - pure
and unprocessed go ahead and
enjoy. If it has been messed with and
a ton of things have been added to
it, its nutritional value has been
compromised and is not a good
choice.
 High
Protien
Diet

A high-protein diet can help you

lose weight. A number of studies show
that diets higher in protein keep you
fuller longer. Other studies show that
restricting carbs, as a result of a high-
protein diet, causes more weight loss.
The good thing is muscle can still be
gained and body fat loss on this diet!
 10
Reasons
to Eat
More
Protein
1. Reduces Appetite and Hunger Levels
2. Increases Muscle Mass and Strength
3. Good for Your Bones
4. Reduces Cravings/Desire for Late-Night Snacking
5. Boosts Metabolism and Increases Fat Burning
6. Lowers Your Blood Pressure
7. Helps Maintain Weight Loss
8. Does Not Harm Healthy Kidneys
9. Helps Your Body Repair Itself After Injury
10. Helps You Stay Fit as You Age

Digesting Protein vs. Carbs

When we digest carbs, as little as 3% of the calories are burned in digestion.
Example: 1000 carb calories in – you burn 30 and keep 970 calories
With protein, as much as 30% of the calories are burned in digestion.
Example: 1000 protein calories in – you burn 300 and keep 700 calories
 How
much
Protein?
It's important to eat
enough protein if you want to
gain and/or maintain muscle.
Most studies suggest that 0.7–1.2
grams per pound of lean mass

An example would be: Take a

200lb individual at 15% body fat.
Subtract BF% from overall weight
and your left with 170. This
person should be getting atleast
170grams of protein per pound of
lean body mass (going by 1gram
of protien per pound of lean
mass)
 Good
Sources
of
Protein.
Fish
Sea Food
Wild Game
Red Meat
Poultry
Eggs
Bacon and Sausages
Protein Powder

Avoid Soy protien

Soy and estrogen - Soy contains plant estrogens in the form of
isoflavones which effectively raise your estrogen levels and
therefore lowers your testosterone levels. Those hormones are in
competition so more of one means less of the other.Messing up
your estrogen levels has devastating effects for men and women as
well as children and newborns.
Men - Improper balance of testosterone to estrogen in men can
lead to a lower libido, fat accumulation around the waist and loss of
energy, stamina and virility and even gynecomastia.
Women - Having abnormally high amounts of estrogen could
disrupt periods, fertility and put you at risk for breast cancer.
 Meal
Prep
Meal prepping is the concept of
preparing whole meals or dishes
ahead of schedule. It's particularly
popular amongst health
conscious individuals because it can
save a lot of time and healthy meals
are not always available when eating
out. Having pre-prepared meals on
hand can also reduce portion size and
help you reach your nutrition goals.

In this process It's helpful to weigh

your food with a scale and enter it
into a Food tracking app like my
fitnespal. 80% of chassing fitness
goals has to do with your diet.

You cannot out train a bad diet!

 Alcohol?
Certain types of alcohol are low-carb
or carb-free and can fit into a low-carb
diet. These include light beer, wine
and pure forms of liquor like whiskey,
gin and vodka. However, it's best to
stick to no more than 1–2 drinks per
day, as excessive intake may slow fat
burning and cause weight gain.

Wines
Sauvignon Blanc, Champagne, Pinot Noir,
Pinot Grigio.

Seltzer waters are another

great low carb alternative
 Low
Carb
Snacks
Celery with Natural Peanut Butter
Celery with Tuna Salad
Hard Boiled Eggs
Deviled Eggs
Dill Pickles
Cottage Cheese
Nuts
Sunflower Seeds
Other Seeds
Jerky
Ascent Protein Shakes
Shakeology
Cheese Sticks
Pepperoni
Plain Yogurt
Smoked Salmon & Cream Cheese on Cucumber
Slices
Lettuce Roll Up
Raw Vegetables with Low Carb Dip
Pork Rinds (With or Without Salsa)
Ricotta Cheese with Nuts and/or Flax Seed Meal
Mushrooms with Cheese Spread
Low Carb Snack Bars
Turkey Pepperoni and Cheddar Cheese
 Low
Carb
Grocery
List.
Good for Cooking
Lard (non-hydrogenated)
Tallow (non-hydrogenated)
Ghee
Extra Light Olive Oil
Coconut Oil
Avocado Oil
Macadamia Oil

Good to Have With Your Meals

Avocados
Egg Yolks
Macadamia Nuts
Butter
Cream Cheese
Mascarpone Cheese
Sour Cream
Mayonnaise
MCT Oil
Virgin Olive Oil
Pork Rinds
 Protein
Fatty Fish
Shellfish
Red Meat
Poultry
Eggs
Bacon and Sausages
Protein Powder
Tofu
High protein nuts and nut butter (e.g., peanuts,
almonds, and pistachios)
High protein seeds (e.g., hemp seeds, pumpkin
seeds, and sunflower seeds)
Low Carb Vegetables
Artichokes
Arugula
Asparagus
Bok choi
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cucumber
Eggplant
Garlic
Green beans
Kale
Lettuce
Mushrooms
Olives
Onion
Peppers
Pumpkin
Spinach
Swiss chard
Tomato
Watercress
Zucchini
 Low Carb Fruits
Avocado
Blackberry
Blueberry
Coconut Meat
Lemon
Lime
Raspberry
Starfruit
Strawberry
Tomato

Dairy
Greek yogurt
Heavy whipping cream
Cottage Cheese
Cream Cheese
Sour Cream
Mascarpone Cheese
Ceme Fraiche
Mozzarella Cheese
Brie Cheese
Blue Cheese
Colby Cheese
Monterey Jack Cheese
Aged Cheddar Cheese
Parmesan Cheese
Goat Cheese
Feta Cheese
Swiss Cheese
 Condiments and Sauces
Only purchase sauces and condiments that are low
in carbs and have no sugar added.
Ketchup
Mustard
Soy Sauce
Hot Sauce
Marinara Sauce
Sriracha
Mayonnaise (choose pasture-raised eggs and
avocado oil when possible)
Ranch Dressing
Caesar Dressing
Unsweetened Vinaigrettes
Flavored Syrups (made with keto-friendly
sweeteners)

Baking
Buy in bulk online for best deals. Opt for organic
whenever possible.
Almond flour
Coconut flour
Flaxseed Meal
Psyllium Husk Powder
Protein Powder
Xanthan Gum
Sugar-free Chocolate
Cocoa Powder
Vanilla Extract
Baking Powder
Baking Soda
Pork Rinds
Low Carb Sweeteners
Swerve Sweetener
Erythritol
Stevia
Sucralose

Spices and Herbs

Cayenne Pepper
Chili Powder
Cinnamon
Garlic Powder
Onion Powder
Cumin
Oregano
Basil
Cilantro
Parsley
Paprika
Rosemary
Black Pepper
Sea Salt
 What To Avoid
Processed Sugar
Natural Sources of Sugar (e.g., honey, maple syrup,
agave, etc.)
All-Purpose Flour
All Grain-based Flours
Grains
Starchy Vegetables
Margarine
Partially and Fully Hydrogenated Oils
Most Fruits
Low-Fat Foods

Adjust goals in your food tracker to these

percentages!