Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
Starting your Carnivore Journey, where to begin? Keep it super simple y’all.
*Realize this journey takes patience, experimentation, & everyone has different needs.
*Should be approached from a health & healing perspective 1st over a fat loss perspective.
*Adaptation times varies. Mine took about 10 months to fully adapt before I saw any fat loss. I gained 15 lbs when I started because I needed to heal & reverse diet 1st.
Your 1st 30 days should focus simply on getting adapted to eating animal based food like meat & eggs & making sure you’re eating at your true maintenance calories. Which is where your body thrives for optimal health & function based upon your activity level.
I suggest tracking on a fitness app like @myfitnesspal just to gain awareness on what you’re consuming as far as daily calories & where your macronutrients naturally fall eating this way.
Trust me, it will make your life a lot easier making appropriate adjustments to suit your goals & needs. You don’t have to track forever this is just a tool to help you figure sh*t out.
Keep meals simple, choose foods that are easier to weigh & measure to get a good handle on how your body responds to different macronutrient ratios & daily calories. Ground meat is the easiest.
The holy grail of all the fat loss knowledge bombs this girl has in her head for all you carnivores out there!
Tap photo for full post and all the cheat sheets !!
I’ll create more guides for performance/muscle gain, hormone healing, & anything else I can think of later. Stay tuned!
Save it, tag it, share with yo people! That’s how we all learn!
I’ve made plenty of mistakes throughout my journey, this is what I have learned & has worked for me but always remember we are all bioindividually different so experiment & play around – there is no one-size-fits-all in anything in life!
Remember we should be livin at our maintenance calories the majority of the time. We should not be dieting more than 1-2 x/year no longer than 12-16 weeks.
Also, I’m all about cashing in fun tickets & having social cocktails in moderation, but if you are serious about body fat loss goals AND being kind to your hormones, alcohol HAS to be minimized. It elevates estrogen levels, lowers testosterone, slows your metabolism, trashes your recovery, dehydrates you, & gunks up the livers detox pathways.
The body also does not metabolize food well in the presence of alcohol. Alcohol is a toxin & the body’s primary responsibility is getting rid of the toxin, so it metabolizes alcohol first. That means all that extra food (energy) is more apt to be stored as body fat.
So think about that when you’re smashing excess nachos, pizza, burgers, whatever — I don’t care if it’s Carnivore or not. Calories matter when it comes to body fat loss.
I typically choose to either eat or drink I do not do both together, limit to 2-3 basic af drinks. I order a diet Coke & 1 shot of vodka. I moderate the liquor that goes into my drinks & mix it myself. Eat an hour or two before I go out.
Feel free to leave advice for your fellow dieter & I’d be glad to answer questions on the gram!
Big question from yesterday: What would my general maintenance calories be & protein & fat macros for carnivore if I prefer higher protein?
These are simple calculations & general ranges for you guys to use. This doesn’t mean you have to eat these exact calories or macros. Needs will be different for everyone but this will get you close.
A refresher on what maintenance means. **Macros will vary with training/goals/personal history, etc.
The maintenance period is when we are eating enough calories to support our activities, energy expenditure & MAINTAINING our weight. Not to lose weight/fat. Not to gain.
Being in a cut adds more stress on our bodies and generally, we shouldn’t be living in those phases for more than 12-16 weeks & not dieting more than 1-2x/year.
The different ways our bodies burn calories:
1️⃣ BMR/RMR (basal/resting metabolic rate)
The amount of calories we need just to exist.
2️⃣ TEF (thermic effect of food)
Our bodies burn calories by eating & digesting our food. We burn about 10% of our total food intake cals here.
3️⃣ NEAT (non-exercise activity thermogenesis)
Our everyday activity like walking/taking, cleaning house, etc. These burn more calories than you think which is why we suggest moving & getting 10k steps/d.
4️⃣ Exercise
The calories you burn while you workout.
I love using the TDEE calculator ( https://tdeecalculator.net ) for a good place to start, but finding a coach is the best way to make sure you tackle any imbalances or metabolic issues from the past & build a solid foundation.
I saw a woman running yesterday. She was red faced, sweating, & workin it! #transformationtuesday
I talk about avoiding labels for a reason. When most people think of a runner, or weightlifter, or whatever “athlete” you choose, you automatically think of a specific body type right?
Someone long, lean, & muscular.
This woman didn’t fit that description at all.
I loathe the word “fat”, because in my opinion,
Rude.
It’s a label & stereotypes someone as being unfit or unhealthy when that may not be the case at all. You don’t know their story.
I find all bodies beautiful, especially voluptuous ones. I smile whenever I see someone working out, especially young kids, the elderly, and someone who doesn’t fit the stereo typical profile of an “avid exerciser” & it motivates me.
I’ve shared my journey with y’all many times. I’ve told you that in high school I was told I was too big to be a cheerleader or an athlete. Truly I couldn’t even run around a track once without seeing stars & wanting to pass out. Before CrossFit I had never touched a barbell nor could I do one pull up to save my life.
Fitness, running, health, weight lifting, & fat loss were not things I was genetically gifted or came easily or naturally to me.
It’s something I still have to continue to work at. The difference is I have made it a part of who I am, I choose consistency over excuses, & I’ve learned to love my journey & all the seasons, shapes, sizes, & puzzle pieces that come with.
So a reminder & message to you, that it abso-f*ckin-lutely doesn’t matter how much you weigh, how small or big you are, what diet you choose, whether you eat meat or not, what your story is/has been — fitness & health don’t have a size or requirement.
It all starts with a choice to be your best self.
I’m motivated by anyone who gets up & moves. It doesn’t matter their skill & it sure as sh*t doesn’t matter their size.
I’m most inspired by those who are just starting out in their fitness journey because I know exactly what it’s like to start from scratch & have no fuggin idea what you’re doin or worried about what people think of you.
I’m not the fastest runner, I’m not the fittest or strongest person, I have cellulite & stretch marks on my thighs, BUT I am strong, I am dedicated, & I love this body that keeps me alive.
So to the woman I saw running, thank you. You’ve inspired me & millions of other humans in the world in more ways than one.
Because you are the human that chooses to be better & proves beauty & fitness comes in all shapes & sizes.
We fancy. Scallops wrapped in bacon?! Um, YES! I got mine from @target frozen. Let them thaw, drained, pat dry, wrap in @Hormelfoods All Natural pork bacon, secure with a toothpick & cook for 10 minutes. Depending on your air fryer the time will vary. If you like crispier bacon you can also pre-cook the bacon for about 3-4 minutes then wrap around your scallops. Great as an appetizer or entree, great with butter 🧈! Scallops are also one of the healthiest food you can eat. 3oz (84 grams) of steamed scallops are power packed:
Calories: 94
Carbs: 0 g
Fat: 1.2 g
Protein: 19.5 g
Omega-3 fatty acids: 333 mg
Vitamin B12: 18% rec daily value (DV)
Calcium: 9% of the DV
Iron: 15% of the DV
Magnesium: 12% of the DV
Phosphorous: 27% of the DV
Potassium: 12% of the DV
Zinc: 18% of the DV
Copper: 12% of the DV
Selenium: 33% of the DV They are an excellent source of several trace minerals too, including selenium, zinc & copper. Most people don’t get enough of them. INGREDIENTS:
16 large sea scallops, cleaned and pat dry with paper towels
8 slices bacon
16 toothpicks DIRECTIONS:
Pat the scallops dry with paper towels.
Wrap each scallop in ~1/2 slice of bacon and secure with a toothpick.
Place scallops in air fryer.
Cook at 400 for 5 minutes. Turn scallops & cook for another 5 minutes at 400 until scallop is tender & bacon cooked thoroughly to preference. Bacon wrapped dates are awesome too if the dates don’t cause any digestive issues👌🏻
“You’re just too big to be a cheerleader, hon.” -cheerleading coach, middle school
“Pretty girls are in the front, you fit better in the back.” -a mom, childhood birthday party pictures
“Well, you’re just not polished enough.” -recruiter, job fair in college
“I’m sorry I cheated, I like you, it’s just, she was prettier.”
-someone not even worth mentioning here🖕🏻
Naturally I’d be lying if a part of me didn’t want to tell these people of past chapters of my life they can sxck it. 🙅🏼♀️🤣 but I’ll take the high road🌈 & use it to help y’all if you’ve ever struggled when someone has devalued you.
People will teach you how to love well by hurting you. They will teach you how to love yourself by not loving you back. Life will teach you evolution & growth thru pain & stagnation. Pay attention to the wisdom the Universe is trying to teach you. Gold is found sifting thru gravel & diamonds are created under pressure.
Hxll, crispy airfryer meat bars were discovered by me being late to work & literally throwin the shizzle my nizzle in the airfryer basket. Now we can’t live without them! 😆♨️❤️
In these situations I should have not taken these statements as a reflection of my worth, simply moved on, & not allowed a single encounter to take up so much energy in my heart & taint decades of my being with negativity & shame.
I’m not sharing this for pity, I’m sharing this because I talk to a lot of you who are still choking & drowning on past trauma/shame which are transpiring into every facet of your lives from your relationships to your body to your careers.
This world is made up of a plethora of different people with different priorities with different life situations all 50 shades of fxcked up.
You’re not alone, the difference is how you react to what life throws at you.
People who have broken my spirit have actually led me to having more empathy, more self worth & appreciation for who I am, & the desire to reach out to all of you because I have felt what a lack of human acknowledgment & compassion can do to a person.
Know that your feelings have a real place, & this life can be so much more beautiful & grander if we let love & optimism fully into our hearts.
A woman who knows herself & what she brings to the table is not afraid to eat alone. – me
— Literally & figuratively.
“Wellness Truths” & Reminders for Life I’ve learned thru my healing & fitness journey. Basically everything detailed in this blog, you’ll wanna take notes!
Tons of new followers on IG, WELCOME, I hope these answer all of your questions!
I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend.
For example, many people give advice that aren’t always applicable to everyone like:
👉🏻Everything in Moderation
Not everyone can moderate. I am an abstainer. Food is like a drug to me, carbs specifically. They are not the devil I just have a poor relationship with them. I do better with food rules. Moderation leads to self sabotage for someone like me. We can’t have one cookie, it leads to the whole package & emotional distress — just like an alcoholic can’t have one drink.
👉🏻Just Eat Until You’re Full
Some people don’t know what it feels like to be comfortably full. They can’t assess or distinguish satiety signals. Those do better with portion control measures, macros, food rules & eating schedules.
👉🏻Just Eat When You’re Hungry
Just like satiety cues, some people don’t know when they’re really hungry and when they’re emotionally eating. These are skills you have to learn and they start with self-awareness. Hunger can be stimulated even when you’re not hungry simply by smelling food, seeing food, thirst, learned habits like eating in front of the TV, boredom, & stress eating.
I hope these raindrops of enlightenment can fill your cup with the nourishment you need to create your own blend & thrive. ☕️ 💧 🌱 🪴 🌻
I talk about food, macros, training, all your questions & everything in between, keep reading!
REMINDERS FOR LIFE
🌻Grant yourself permission.
You are allowed to:
Feel how you feel. Want what you want. Know what you know. Sense what you sense. Crave what you crave. Be where you are & do things your way. Learn to trust yourself.
🌻Stop accepting your story if you wish for another.
You’re not going to master the rest of your life in one day. Relax. Make a decision & master the day. Then just keep doing that every day. Decide who you are & how you react. Live a life & timeline authentic to YOU.
🌻You are the creator & the cause.
Thoughts become things. You are the creator of your world. You can create new realities inside & outside any experience. You can create ways out of or into any experience. You attract what you put out.
🌻If you don’t make time for your wellness, you will be forced to make time for your illness.
Read that again.
🌻It gets better.
Love finds you when you love yourself & your life first. It’s the space in between the life & love we’ve lost & the life & love we hope for that we find ourselves.
🌻Leaders are readers & surround themselves with successful people.
Success leaves clues. Fuel your body & your BRAIN. Listen to podcasts, read, ask questions, get a coach or mentor. Cut out toxic people & energy vampires.
🌻Minimize toxins the best you can for healthy hormones.
This means parabans, plastics, pesticides, processed food, artificial ingredients. Ditch the Tupperware, check your beauty products, cleaning supplies, & READ INGREDIENT & NUTRITION LABELS.
🌻Move in the morning.
Workout, walk, yoga, mobility. Shoot for 10k steps/day. Increasing your NEAT (non-exercise movement) has the biggest impact on total calorie burn throughout the day. Walk after eating meals & after lunch. Set break times every 20-30 minutes. Simply get up & walk.
🌻Your body likes routine.
Set eating times & pick foods that suit your lifestyle, schedule, & wellness goals. This is different for everyone.
MY WELLNESS SECRETS & TRUTHS
🌻For me, I prefer 2 meals a day. The largest after my workout for recovery, the second late afternoon around 1-2pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hours overnight depending on my work & workout schedule. I do not do extended fasting. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.
🌻Set realistic expectations as far as fat loss and aesthetic goals. Realize a certain level of leanness is going to require sacrifices. You will be hungry. It will suck. If you want shredded abs & all the striations, stop your bitching and put in the fxcking work. That work requires MINDSET work as well. If you’re not willing to do what those people are willing to do to look that way, set another goal. As a coach myself, our job is to tell you what you need to hear not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, and learning to love yourself first.
🌻Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein and or fat or was not large enough. I love my NutriSense continuous glucose monitor, you can snag one here for yourself! CODE: KATIECGM25 for some $$. It has helped me manage my blood sugar levels by giving me data to make more educated decisions about fasting, meal sizes, meal options, exercise intensity – ALL THE THINGS!
✅Protein is the most satiating. General range: 1g of protein per body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, and older people require more. Most do well spreading out around 30-50 g per meal without digestive distress.
✅For carbs, most people do well controlling blood sugar regulation with meals under 40 g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout and in the evening before bed because it reduces your cortisol (stress) level and can help you sleep better.
✅Nail your protein first and then determine what fuel source is most appropriate for your health needs, digestion, training and fitness goals. Your fuel sources are carbohydrates and fats.
🌻I work out fasted at 5 AM most mornings. Fasting blood glucose I like around 75-90 You can test with a simple glucometer from Amazon or any drug store or get yourself a NutriSense CGM like I talked about in above bullets. I feel best working out 4-5 days/week. Mix of cardio & strength training. Do shit you LOVE that keep you active and in the gym & take rest days. I prefer 1 active recovery day & 1 full rest day.
🌻 Manage stress. Schedule self care & rest days. Sleep 7-8 hrs a night. If you’re sleeping less than 6 you did not earn your workout. My secret weapons:
✅Favorite self care is coloring, writing, walking, live music, time with friends, a spa day, pedicure, working out, & a new mani via my @impressmanicure press on nails. I get them at CVS, Kroger, Target, & Meijer.
🌻I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. Do you really think you’re winning by cheating yourself?
🌻I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I now eat 1 meal. You must experiment. Your experience/needs will be different than mine. It takes TIME. It took me an entire year to fully adapt to an animal based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20.
🌻Majority of meals are my Airfryer Crispy meat bars. 85% ground beef, ground chicken. Avg 2lbs of meat/d. Ground meat is easier to digest & track. I removed most pork & dairy, I don’t digest’em well. I don’t add extra fat often. Choose meats that are higher in fat. No I don’t like organ meat, I prefer the taste of grain fed over grass fed beef.
Airfryer Crispy Meat Bars
The secret is leaving it loosely packed for the crispy exterior. Do not pack them into tight patties. Break them up into 4 to 5 sections. Chicken and turkey are harder to break up, it’s super loosey-goosey. Times will vary depending on your air fryer. I have an Instant 6qt. On Amazon favorites list, link in bio on IG.
Set Airfry, 380, 12 minutes, no preheat.
🌻I stick to beef because it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyper palatable & processed meats)
🌻There are 50 freaking shades of the carnivore diet. Don’t hate on other people because they include other things into their diets. We all have different toleration‘s & needs. I have a million sensitivities so I typically only season with pink Himalayan sea salt. The majority of my food is meat & eggs. Epic Brand baked Himalayan sea salt pork rinds if I need something crunchy and low carb.
🌻Rice cakes on occasion post workout or in the evening if I need them, rarely above 50g/day. I do fine on white rice, rice cakes, rice Chex cereal, & honey as far as carbs. I don’t crave carbs anymore, so I rarely need a refeed day anymore.
🌻Preworkout & morning drink I enjoy @strongcoffeecompany Latte. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/2 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly
🌻 I don’t take many supplements anymore but I do recommend the NuEthix Formulations Brand. I have use these all throughout my healing, health, fat loss, performance — you name it journeys! Link in bio also on this website & IG. Discount Code: lilbitoffit
Feel free to message me on the gram, we can go over a supplement regimen that’s appropriate for you.
🌻I track macros loosely. It keeps me accountable & I know where to adjust.
**Again these numbers are for ME**
I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!
I’m 5’1, now around 105-107, crossFit & lift 5 days a week, average 13-15,000 steps/d, active job.
Macros VARY but these are my AVG ratios: 0-5% Carb, around 30% Protein, & 60% Fat
Around 1900-2100 cal/d. Protein I’m around 130g-170g (Yes, I realize that’s a 💩 ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, and carnivore connoisseur‘s)
I don’t over complicate things or give a shit that people say, “Oh my gosh if you eat too much protein you’re going to get fat because it all turns to glucose, yada yada.” It’s better (for me & most people out there anyways) than eating boxes of pop tarts and Twinkies. Yes, too high a protein can cause issues if your fat isn’t high enough on a low carb approach. Eat what you want people as long as it keeps you you’re healthiest self and you feel great. The most common mistake I see when people are trying to adopt a low-carb lifestyle is not eating enough food in general and their protein being too high and fat not high enough.
🌻YES, you can CrossFit & carnivore, CAREFULLY. Comes down to allowing yourself to fully adapt to being fat-fueled, meal timing, eating ample calories, & RECOVERY. I did a full interview on my first year on carnivore here. Please check it out it will answer most of your questions about transitioning to carnivore.
🌻 Sleep=nonnegotiable. 7 hrs min. Zzyquil helps. I take it most nights because I can’t shut my mind off. It is what it is I’m transparent here. Don’t you dare tell me to cut out coffee, that is a nonnegotiable for me. I am well aware of a healthy caffeine intake. I keep mine under 300 mg a day and only in the mornings.
🌻Questions about steps. Yes, I still hit 13-15k steps/day, even on rest days, drinkin a ton of water + electrolytes, fasting when I’m not hungry (~18hrs avg), eating when I am. No extended fasts, no snacking. I like Ultima Replenisher in grape and raspberry flavor. Link in bio on Instagram as well.
🌻I do drink coffee daily. Have cocktails socially. I don’t typically eat & have cocktails I choose 1 or the other. Set a 2-3 drink max limit. I don’t drink half as much as I used to. Some months I won’t drink it all, others, I’ll pick one day & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. Go your own way! I do feel better not drinking, duh, as most of us will. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with. Be your own mixologist. I typically order a diet coke and ask for a shot of vodka that I mix myself. That way you have control over how much alcohol is in it.
You determine your non-negotiables. Some days it’s electrolytes & my crispy airfryer meat bars, other days it’s vodka & bourbon. 🤷♀️Whatevs. Just be aware of the repercussions of your choices.
🌻Go get your health markers, hormones, gut stuff, bloodwork, etc tested if you feel like things are off. I can’t stress that enough stop guessing.
Please feel free to reach out if you need a consultation by myself or need recommendations for other coaches more applicable to you and your needs! Fill out a basic inquiry here so I can learn about you!
Whew y’all. That’s a lot of brain dumping & word vomit! I hope these tidbits can serve you in a way that you need to help you be your happiest and healthiest!!
Again never hesitate to reach out to me, I live on the gram most of the time and do my best to answer each and everyone of you back!
You had me at pizza❤️🍕 Add this one to your carnivore cookbook! 🍗🍕CHICKEN CRUST PIZZA 🍕🍗 INGREDIENTS
1lb ground chicken 1 cup grated parmesan cheese 1/2 tsp salt 3 large eggs Recipe makes two ketopizza bases or 1 large one. Your choice. DIRECTIONS
Preheat the oven to 400 degrees. Line baking sheet or pan with parchment paper.
Stir together the shredded chicken, grated Parmesan cheese, and salt.
Whisk the eggs lightly, then mix in.
Divide the dough into two equal pieces. Spread the chicken crust pizza “dough” onto the parchment paper as thinly as possible (about 1/4 in thick).
Bake for 15 minutes, until firm & golden on the edges.
Let the crust rest for 10 minutes.
Add sauce & toppings of your choice. Return to the oven for 10 minutes, until the cheese is melted. Some recipes add almond, coconut, or flaxseed flour for “fluffiness.” I like to add a little ground sausage to the ground chicken for flavor too! My favorite toppings are black olives, mushrooms, sausage, ham, & pepperoni! (Black olives & mushrooms I can tolerate) Just be mindful of toppings & ingredients that can cause got irritations like high fodmap veggies & excess dairy 🧀 What are your favorite toppings?
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! 🦾
♦️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! 🤗 👇🏻
