Author: katieokelly2

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Lilbitoffit Low Carb Carnivore Taco Casserole

You’re gonna love this casserole for your taco Tuesday y’all!⁣
⁣
Because tacos are good any day that ends in Y!⁣
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You can make so many different versions of this casserole, be creative and make it your own! ⁣
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Some add onions, peppers, & olives. Omit if you’re sensitive to high fodmap foods. You can also reduce the amount of dairy if you’re sensitive. There’s no one way to do this dish!⁣
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Others also use this as a baked ‘dip’ if you want to use it with pork rinds or your favorite tortilla chips. ⁣
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Don’t forget to let me know how it turns out, I love hearing about y’all’s home cookin!⁣
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INGREDIENTS⁣

  • 1 pound ground beef⁣
  • 1 packet gf taco seasoning ⁣
  • 1/4 cup water⁣
  • 2 ounces cream cheese⁣
  • 1/4 cup salsa⁣
  • 4 eggs⁣
  • 1 tablespoon hot sauce (optional)⁣
  • 1/4 cup heavy whipping cream⁣
  • 1/2 cup grated cheddar⁣
  • 1/2 cup grated pepperjack cheese⁣
    ⁣
    INSTRUCTIONS⁣
  • Preheat oven to 350. Spray an 8×8 baking dish with non-stick spray.⁣
  • Brown the ground beef in a large skillet over medium heat, drain fat⁣
  • Stir in the taco seasoning and water and cook for 5 minutes.⁣
  • Add the cream cheese & salsa & mix⁣
  • Crack the eggs in bowl & whisk together with the hot sauce and heavy cream.⁣
  • Pour the meat mixture into the prepared baking dish and top with the egg mixture.⁣
  • Sprinkle with cheese and bake for 30 minutes or until eggs are set.⁣
    ⁣
    Boom 💥 ⁣
    Low Carb Taco Tuesday. ⁣
    Done ✅ ⁣
    ⁣
    Now gimme a 🌮 👇🏻⁣
    ⁣
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How to take digestive enzymes and supplements! Digestion tips to beat the bloat!

The quick & dirty on how to properly take digestive enzymes. ⁣

⁣These were one of the first supplements I tried when experiencing chronic bloat, gas, pain, cramping, etc. ⁣ I created an entire supplement guide just for you! LINK HERE!

⁣I really had no idea the application of these supplements or how digestion worked. I’d take them willy nilly expecting my gut flares & issues to magically disappear. ⁣

⁣Enzymes play an essential role in physiological processes throughout the body. Natural digestive enzymes, such as lipase, amylase, & protease, aid in breaking down fats, proteins, and carbohydrates. ⁣

⁣First & foremost, if you’re experiencing chronic problems, go get tested, see your doctor, practitioner, or qualified coach. Stop ignoring you have a problem.⁣

⁣The best time to take your enzymes is right before, or right as you start eating. When in doubt, check the label. Usually anywhere from 15-30 minutes right before you eat is ideal.⁣

⁣Most of us lack stomach acid. We don’t slow down when we chew our food, we’re always in get sh*t done mode & this is the first step in the digestion process. ⁣

⁣EXAMPLES OF COMMON SUPPS & TIMING:⁣

💊BETAINE HCL &/or ACV: increase stomach acid to breakdown down macros, especially proteins & fats. Take prior to eating.⁣

⁣

💊OX BILE: great for people without a gallbladder, especially doing keto/low carb/carnivore. Take prior to eating.⁣

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💊MOST BROAD SPECTRUM DIGESTIVE ENZYMES: take before or mid meal.⁣

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💊FISH OIL & MULTIVITAMINS: take mid meal.⁣

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💊PROBIOTICS: take at night on an empty stomach.⁣

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I take primarily @nuethix_formulations products. Link Here. Discount Code: lilbitoffit at checkout! Above are my favs!⁣

⁣Swipe for tips on how to improve your digestion, supplements that help me and common triggers that cause problems.⁣

Who else had no idea how to take their #digestiveenzymes ?🤪 💊 ⁣

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How to begin calculating your macros on the carnivore diet, an easy guide!

Trying to figure out your carnivore diet macros can seem like Tetris!

Y’all have to experiment to find your puzzle pieces as far as foods, macro ratios, & what shade of the carnivore diet is your preference. Enjoy this list of my favorite foods + Macros!

Getting it “right” can mean the difference between feeling great or feeling more like a dumpster fire 🔥 

Know this will take tweaking but I want to make this simple for you when you’re first starting out. All of your goals, histories, training modalities, metabolic abilities, etc will be different from your neighbor. This is just a general base. 

➡️The most important thing you’ll need to know is how many calories your body currently needs to function its best & maintain your weight. This is typically referred to as your maintenance Calories. I will create a future post & expand on this. 

You’ll need to consider sex, age, height, weight, & activity level. MORE goes into this but I do not have enough room to write a novel! 😂 

➡️Set protein 1g/lb of lean body mass or desired weight. 

➡️Set fat the same, 1g/lb of lean body mass or desired weight.

➡️Carbs will vary. Like I said, there are 50 shades of the carnivore diet. Some people include non-starchy veggies, some include non-benign carbs like white rice on occasion. Go your own way.

➡️If you like or need your fat higher, or you need higher calories, by all means increase your fats. Some prefer higher protein, you can do the same here, but beware, you can get your protein too high & it can cause issues. 

Not everyone needs to track macros but it will be extremely helpful to make more educated decisions on where to make adjustments. 

Happy calculating guys! 

Leave a tip for your fellow carnivores below, don’t hesitate to send a DM if you need direction! 

Link here for coaching, we’ll calculate your macros for you! 🦾

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How to Calculate Your Own Macros, A Simple Guide

How to be your own Macro Calculator⁣!⁣

I highly recommend anyone hiring a coach 1st & foremost. It will alleviate a lot of guessing & frustration⁣. Everyone needs someone they can lean on for advice🦾⁣

⁣⁣

Let’s dive right in!⁣⁣

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SETTING UP YOUR MACROS⁣⁣⁣⁣

⁣⁣⁣⁣

1.) Finding your maintenance calories, which is the calorie sweet spot where you maintain your bodyweight. ⁣⁣⁣⁣

⁣⁣⁣⁣

Maintenance Calories = Bodyweight x [11-16]⁣⁣⁣⁣

⁣⁣⁣⁣

11-sedentary-light activity ⁣⁣⁣⁣

14-moderately active, 3-4 basic 30min-1hr workouts/week, (most fall in this range)⁣⁣⁣⁣

16-very active, 5 or more intense workouts/week, endurance training, 2 hr sessions, etc ⁣⁣⁣⁣

⁣⁣⁣⁣

Ex) 130 lbs x 14 = 1820 maintenance calories ⁣⁣⁣⁣

—————————————————————⁣⁣⁣⁣

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2.) Calories for Fat Loss (-) or Muscle Gain (+)⁣⁣⁣⁣

Conservative: Maintenance Cals -/+ 250-300 cals ⁣⁣⁣⁣

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**If you’re leaner, error on the side of conservative ⁣⁣⁣⁣

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Aggressive: Maintenance Cals -/+ 500 ⁣⁣⁣⁣

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Ex: 1820 – 250 = 1570 Fat Loss Calories⁣⁣⁣⁣

Ex: 1820 + 250 = 2070 Muscle Gain Calories⁣⁣⁣⁣

—————————————————————⁣⁣⁣⁣

⁣⁣⁣⁣

3.) Macros (These will vary based upon training modality & personal preference) Protein: 4 cal/1g⁣⁣⁣⁣

Carbs: 4 cal/1g⁣⁣⁣⁣

Fat: 9 cal/1g⁣⁣⁣⁣

Traditional ratio: 40% C/30% P/30% F⁣

Keto: 5-10% C/10-20% P/70-80% F⁣

⁣⁣⁣⁣

Basic Rules of 👍🏼⁣⁣⁣⁣

🍗Protein = 1g/lb of body weight (or goal weight) ⁣⁣⁣⁣

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Ex: 130 x 1 = 130g of Protein ⁣⁣⁣⁣

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🥑Fats = 25%-30% of calories (some prefer higher fats & lower carbs, some prefer higher carbs & lower fats. Again based on training & appropriate fuel for that training & your personal preference) ⁣⁣⁣⁣

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Ex: [1570 x .3] /9 = 52g of fat⁣⁣⁣⁣

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🍚Carbs = calories left ⁣⁣⁣⁣

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Ex: 1570 – [130 x 4] – [52 x 9] = 582⁣⁣⁣⁣

582/4 = ~146g Carbs ⁣⁣⁣⁣

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Suggested Macros:⁣⁣⁣⁣

130g Protein ⁣⁣⁣⁣

146g Carbs⁣⁣⁣⁣

52g Fat ⁣⁣⁣⁣

————————————————————⁣⁣⁣⁣

Check your weight every couple weeks, make adjustments based upon your biofeedback. ⁣⁣⁣

Let me know if you need help on the gram! Dm me @lil_bit_of_fit

⁣⁣⁣⁣

Xoxo Coach K⁣⁣⁣

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Calorie and Macro Periodization for Dieting

♦️How To Setup Your Macros & Calorie Periodization for a Fat Loss Cut♦️

Save & share this one!

How do we diet smart without totally turning our metabolism and hormones into dumpster fires🔥? #nutritionperiodization 

3 things I believe are under-rated, yet make a BIG difference in progress:

☝️Sleep

✌️Caloric Periodization

🤟Carb & Meal Timing

Sleep: dudes I don’t care what diet you’re following you’re not going to get anywhere if you do not get your sleep under control.

Caloric Periodization: This is the way we structure our macros (& calories) across time periods. (A week or multiple weeks) The BIG reason 👉🏻 it’s how we create sustainability & adherence. Let’s be real, diets aren’t fun. You’re gonna be hungry. It’s a big stress on our bodies. By incorporating structured refeed and diet breaks we give our bodies and minds the reset we need to stay committed to our goals.

Carb & Meal Timing: Tips I’ve learned overtime throughout my journey… keep your largest meals earlier in the day, preferably post workout. This is when our bodies are most insulin sensitive & metabolize food & carbs more efficiently. Fast 12 hours overnight — this will prevent evening snacking. This is why setting meal times & intermittent fasting are effective tools when dieting & when it comes to adherence. Don’t demonize carbs, use them with respect & with intention. If you have a bad relationship with carbohydrates, check yourself. Self sabotaging habits & emotional weight can be the exact things weighing you down. Avoid trigger foods, mental & physical, keep them out of the house. 

Love y’all! 

What’s your preferred method of dieting? I prefer a one day re-feed a week when dieting! 🤗 👇🏻

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Lilbitoffit Airfryer Cheesy Beef Meatballs

Y’all know how much I love beef & my airfryer.⁣

I mean now, I have 2 airfryers (Instant 6qt)⁣

Named them Al & Abe. Abe travels with me 😂 

⁣After experimenting with all different kinds of ground meats, 80% ground beef chuck is my fav. I also rotate 85% ground beef & 93% ground chicken occasionally. 

⁣

I used to bake meatballs all the time, but fell in love with the crispy edges on meat when cooking in the airfryer. I thought, why the heck not, let’s airfry’em. ⁣

⁣

Simple Cheesy Carnivore Meatballs⁣

⁣Ingredients⁣

* 2 lbs ground beef (I like 80-85%, idc if it’s grass fed or grain fed. I feel people over complicate things. As long as it agrees with your health, eat it.)⁣

* 2 large eggs⁣

* 2 oz pork rinds⁣

* 3 oz shredded Italian cheese blend (or whatever you’d like as long as you tolerate dairy ok)

* 1 tsp pink Himalayan sea salt ⁣

⁣Instructions⁣

* Mix all ingredients in a bowl. ⁣

* Roll into balls (~1-2 inches in diameter) Should make 24 meatballs.⁣

* Cook at 350 degrees for 8 minutes. Turn meat balls & cook for another 4 minutes.⁣

⁣

Ballpark Macros per 4 meatballs⁣

(These’ll vary depending on your meatball size & what ingredients you include)⁣

Carbs: trace maybe from your cheese⁣

Protein: ~40g⁣

Fat: ~32g⁣

⁣

Enjoy y’all!

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Lilbitoffit Airfryer Scotch Eggs Recipe

Y’all know my airfryer is bae & scotch eggs are one of my favorite things in whole world.

Nice to have a little extra time to make these with a morning off.

I used to bake these, but the airfryer — took these to a whole new level.

Easy to make carnivore/keto/paleo/whole 30/low carb — you can make scotch eggs with only 2 simple ingredients if you want: eggs & ground sausage. 

I used pork rinds, eggs, & turkey sausage (you can also use pork).

Here’s a cheat sheet for hard boiled eggs!
Cook egg to your desired preference !


INGREDIENTS 

(depends on how many you want)

1-2lbs sausage of choice 

6-12 eggs (Hardboil first)

Pork rinds (1/2-1bag)

DIRECTIONS

  1. Form 1 lb of sausage into 6 thin patties that are large enough to wrap around a cooked egg. (I like hard boiled)
  2. Place the cooked egg in the middle and wrap sausage patty around it closing any gaps, shape like a meatball.
  3. Dip the sausage wrapped egg in pork rinds.
  4. Place sausage wrapped eggs in air fryer basket in a single layer making sure there is space between them.
  5. Cook at 400 degrees for 15 minutes, fliphalfway through.

Enjoy!!!!

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How to Calorie Cycle for Fat Loss

The old school way of thinking in order to achieve our fat loss & health goals: “I have to ‘want it enough’ to achieve it.”

On one hand, they do have a point, it does take intention PLUS action.

On the other hand, it’s easy to fall down the rabbit hole of perfection & a totalitarian approach & restriction. 

Beliefs like eating nachos or excess calories on a Saturday night equates to failure.

Beliefs like eating a strict meal plan of chicken & broccoli with a kitchen overflowing of Tupperware. 

What you need to ask yourself, “Is this sustainable & how do I want to eat the rest of my life that makes me feel AMAZING?!

For me & many of my clients in the past, this restriction & perfection mindset meant come the weekend, we’d binge & purge aisle 5 of all the foods we’d denied ourselves & wash it down with 4-5 cocktails & wake up to self loathing & a week of over exercising later.

Sound familiar?

The longer we go trying to control things, deny flexibility & living LIFE, the less controlled & unfulfilling your life will become. 

Here are lessons I’ve learned about balance along my fat loss & healing journey. 

How to calorie cycle for fat loss! TAG & SHARE 🎉 

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✅Personally, I like to eat (roughly) the same 200-300 range of calories each day.

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✅I have clients who prefer cycling their calories based on when they work out.

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✅I have clients who cycle their calories to accommodate their weekend partying, too. 😉🍻

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👉🏻The Bottom Line ✅: success comes down to finding something you can follow consistently. While there’s nothing magical about calorie cycling, it can be an excellent tool for creating a more enjoyable plan 👍

Questions about macros & flexibility? Drop’em on Instagram!

Need something more in depth? Fill out the inquiry & we’ll chat🤗

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Lilbitoffit Crispy Airfryer Chicken Thigh Recipe

I mean seriously, the AirFryer is basically a one-pot wonder & magical basket for so many dishes! And for us carnivores who love a good crisp, it’s a life changer!

If I’m lookin to change up my red meat options,  chicken thighs are my fav! The airfryer makes chicken thighs come out tender & juicy with a deliciously crispy skin (best part 🤤)!

Great protein option for any diet!

**Common question: Can I use frozen chicken in the air fryer?

Answer: YES! Note cooking times will differ. Rule fo thumb, airfry frozen chicken thighs an extra 50% of time from the original recipe you’re using.

Tips

  • Choose pieces of chicken that are of equal size so they cook evenly in the air fryer. Don’t over crowd.
  • The internal temp for chicken should be 165°F
  • For ultimate juiciness, meat should set before serving to seal in the juices. 
  • Mix sauces & seasonings to add variety if you use different sauces and seasonings. Smoked paprika and sea salt are my two faves!
  • Chicken thighs keep about 5 days in the refrigerator & can be frozen up to 1 month.

Crispy Air Fryer Chicken Thigh Recipe

Ingredients

  • 4 chicken thighs (bone and skin optional, pick what you like) 6 oz each
  • 1 tablespoon olive oil (optional)
  • Season to taste (I like smoked paprika and pink Himalayan sea salt)

Directions 

  • Rub chicken thighs with olive oil & sprinkle with seasoning.
  • Preheat air fryer to 340°F.
  • Place chicken thighs in the basket, cook 22-25 minutes or until chicken reaches 165°F & crispy exterior 
  • Rest 5 minutes before serving or if you’re impatient like me, dig in!

**Homemade Seasoning: Combine 

1/2 teaspoon smoked paprika

1/4 teaspoon seasoned salt, garlic powder, black pepper, oregano

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Gut Healing: Trigger foods, safe foods, and supplements that transformed my life

Every transformation story has a common denominator — a decision. ⁣

⁣Someone decided to make a choice. Often times we don’t know what we don’t know.

We focus solely on aesthetic indicators of progress instead of things like energy level, happiness, health, healing from within first & that means more than just your gut, it means your shxtty relationship with yourself too.

⁣I chose to find the root cause of my health & life challenges. I chose to research ME & make decisions to embody the person I desired. 

I chose to be self-aware, even when it was painful & downright dirty.

A big thing learned since going meat based with my diet & spending time alone is I’ve lived a huge chunk of my life addicted to addictions.

One biggie — food addiction. I never viewed it as a true “addiction” like drugs & alcohol before — It is.

It was an enormous driver to my demise in every facet of life over my 38 years. It affected my mood, my performance, my relationships, my professional success — ERY thing.

⁣Serious talk – because many of us don’t realize we have a problem or understanding of our mind & body’s needs…

We don’t realize we’re not moderators, we can’t have just 1 chip or cupcake because it leads to self sabotaging. Our habits cause our gut problems, hormone issues, mental & physical state. Which all affect your life goals and ability to lose body fat & gain health.

I used to live to eat. Food controlled every thought — it controlled ME. I used to live for the highs like over exercising & people pleasing. What happens is you lose yourself.

To all of you who message me with heartbreaking emotions of desperation, hopelessness, frustration & confusion — I hear you, I see you.

And here’s what I’ll repeat — every transformation starts with making a decision to choose YOU & not an EXCUSE.⁣

⁣Choose to THRIVE.

⁣WELL FED WOMEN CHANGE THE WORLD.⁣

❤️🌻👑🥩🏋🏼‍♀️🦾⁣

⁣Things I Discovered

My Typical Gut “Safe” Foods

📝(I only eat eggs & meat primarily now)

🤍Meats: ground beef & chicken, beef steak, pork chops or loin, chicken without skins, salmon, shrimp, tilapia, any seafood 🥩

🤍Eggs & Egg Whites 🍳 

🤍White Rice 🍚 

🤍Baked White potatoes without skin (in moderation) 🥔 

🤍Rice Chex Cereal & Rice Cakes (in moderation) 🥣 

🤍Lowfodmap veggies: zucchini (without skin, avoid raw), mushrooms, black olives 🥒

🤍 Real butter (in moderation) 🧈

Supplements that help me:

🚨ALL LINKS & DISCOUNT CODES HERE🚨

💊 @nuethix_formulations 

  • Medipure DS (Protein, Vitamins/Minerals, Liver Detox, Gut Healing)
  • Utilyze (Digestive Enzymes)
  • Nu-Multi (Multivitamin)
  • Flora-Protect (Probiotic)
  • Cort-Eaze (Cortisol Control post workout)
  • Relax Liposomal  (Sleep Aid)

☕️ @strongcoffeecompany 

  • Morning Mix (Preworkout, Mental Clarity, Energy)

💦 @goultima Electrolytes

My Common Gut Triggers:⁣

▪️Gluten⁣ & Fiber 🥖

▪️Dairy⁣ 🧀

▪️Artificial sweeteners & preservatives⁣ 🍭

▪️Carbonated diet drinks with aspartame🥤

▪️Corn & high fiber grains ⁣🌽

▪️Nuts & seeds, popcorn ⁣🍿

▪️Caffeine (>400mg) & alcohol⁣ (>2 drinks)

▪️Beer, Wine, sugary cocktails 🍺

▪️High fiber raw veggies⁣, avocado 🥕🥑 

▪️Cruciferous veggies 🥦 

▪️Fruit with skins or seeds, lettuce 🥬 🍎

▪️Excessively large meals⁣ 🥘

▪️Eating fast, onion/garlic/spicy seasoning🧅

▪️Sugar free gum & sugar alcohols 🍬

▪️High fodmap, high lectin & oxalate food🥗