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!
Might be one of the most impactful things you read this year.
Self reflection and confession time.
You may relate to this if you’ve been frustrated with food, your body, & let’s be honest here, — adulting so hard.
Thank you for reading vulnerable pages of my storybook❤️
Swipe thru some chapters. Read more about my weight loss journey here.
The root of the word ‘Inspire’ is ‘in spirit.’ I reflect on my own journey—from thinking money and material things would bring happiness to realizing that true joy comes from using your gifts to serve others.
Be Unique. The opposite of bravery is to conform.
Be a Leader. A “true leader knows when to follow” means that a good leader understands the importance of not always being in charge, but also recognizing when to listen to and learn from others on their team, leveraging their expertise in specific situations instead of insisting on making every decision themselves.
Be Love. The more you truly love the more you get back.
Be Truth. Honor your truth more often.
Be Kind. One of the rarest things in the world right now. It changes lives. It is free.
Be Beautiful. Celebrate your beauty. Humble confidence, flexibility, adaptability, positivity, reliability, and being someone who strives to always be useful are some of the sexiest and most beautiful things a person can be.
Be Movement. Movement is health. Emotions are physical too. Movement is medicine and life. Stagnation builds resistance.
Be Growing. You’re either growing or dying. You choose.
Be Playful. Approach life as play! It’s a constant evolvement of experimentation and experiences. That’s it.
Be Forgiving. It will set you free. It’s either medicine or poison. It’s the poison that poisons you.
Be Courageous. The most courageous people experience the greatest emotions, and therefore, the greatest life experience. Courage is taking action in the presence of fear.
A current reflection…
As I sit here listening to this podcast and reflecting about my recent experiences with food and my body… (tip: journal your thoughts and realizations. They are pages, secrets, and solutions to your best life.)
💭🤔Katie: Why I can eat carbs and still stay lean & not gain fat per se (maybe a little water weight gain, brain fog, & inflammation from eating shit I know I shouldn’t for a few days…Like cookies lately 😆 🍪 freaking love cookies. Confession.)
💭💡🎙️🧠💪🏼While listening to podcast episode: It’s because I’m metabolically flexible. I gave myself time to heal via strict carnivore for years. I healed my relationship with myself. It’s because I walk after I eat. If I do consume carbohydrates or a larger amount of calories, no matter what food I’m consuming, my body uses them efficiently now. My cells are happy. My hormones are happy. Because I sleep, eat, get sun, & love the shit out of myself 99% of the time. My daily routine supports this.
✅I have realized my body absorbs and utilizes carbohydrates more efficiently and shuttles them into my muscles and as repair versus fat storage more now at 42 than it ever did in my 20s and 30s. This is the power of simple movement and functional fitness. My entire day is my workout. My job is active and challenging af moving patients all day as a radiologic technologist. My workouts are play vs punishment now. Or something I “have to do” to stay lean.
✅I never realized how powerful fidgeting and being an active person was on maintaining a healthy body fat level and weight. I thought my workouts were the only things that mattered, which they do and have helped me build the body that I have today, but the most impactful factor was the food I put in my mouth, my
Mindset & inner narrative, and how active I was throughout the day.
🚶♀️🏃🏼♀️🏋🏼♀️Get up and move throughout the day! Workout snacks and wonder walks are everything! I am rarely sedentary. I am always up moving and doing things.
📈I find I do feel better cycling carbohydrates or days of larger amounts of calories about every three days. This is just a Recent observation. I will admit I feel better following strictly an animal-based diet. The carbs that I feel best consuming are plain rice cakes, plain white rice, and gluten-free, Whole, natural food options. Confession: I am able to consume sugary treats every once in a while, but I do realize these affect me like drugs, it’s hard to stop, and I always want more. But rarely do I ever gain weight anymore from eating these, which does bring me a sense of safety and comfort, but I do realize how out of control And high my blood sugar gets after consuming them.
🥩🍚So considering my recent experimentation and observations, I stick to meat, eggs, healthy animal fats, and occasional dairy 99% of the time. I INTUITIVELY sprinkle in occasional refeeds of higher calorie &/or carbs via low fiber, gluten free, rice based options.
🏆As long as I get in ample movement, lift more and utilize my muscles shuttling those nutrients and calories efficiently, + get adequate sleep 👉 I function like a mf champ.
❤️I love the way my body looks and feels. I’m proud of myself for learning to separate emotions from science and what my body is doing. I take everything as data and I don’t take it personally.
👩🏼🏫I learned macros, tracked food, coached hundreds of athletes and people, tracked my steps, wore a continuous glucose monitor, experimented with all different kinds of fitness and was a competitive athlete, and have done everything in between including tracking ketones and blood sugar. I fucked up and continue to mess up more times than I can probably recall. It’s all ok! So are you! 🫶
👏 I no longer need to track these things for validation because they’ve become part of who I am. I don’t “have to” because I know exactly what my body is doing.
‼️I recently quit wearing my fit tracker and tracking anything because I realized all of these things were taking energy away from myself and my day that I could be focusing on purpose and service and wealth building and other things that mean more to me. I don’t need these things to be my healthiest anymore because I’ve done the due diligence to learn all of them. So a reminder, you don’t have to do this shit forever, but learn it so that you don’t need them anymore!
❤️🩹If I eat too many carbs one day and I feel like shit, I own that, I give myself grace, and take actions appropriately the next day to feel my best.
🥳Don’t be afraid to experiment. Don’t be afraid to mess up. That’s how we learn. That’s how we learn about our bodies and what we need to do to look and feel our best. You don’t have to fear carbs or any food for that matter. View them a tool and a learning experience.
🙌You will never know if you don’t try new things. I used to fear carbs, getting fat, basically I feared eating altogether. I would throw up my food to “undo” what I had done. I abused my food. I abused exercise. I abused myself.
💊🙏Forgiveness, gratitude, and love are the true medicines. Be a leader and a forever student. Learn, grow, evolve. Once you know better, do your best and DO BETTER. That doesn’t mean perfect. We’re never perfect. We fuck up all the time. That’s just how it is. Your character is revealed by how you respond next.
**Steps off soap 🧼 box 📦.
***Pats myself on back. 👋 😆😎🤗😉🙃
Oxox Coach K
A letter to myself and hopefully inspiration for you.
Katie Kelly is a nutritionist, writer, travel registered radiologic technologist, Indiana farmer’s daughter, Crohn’s warrior, experience collector, and athlete of life. Former hot mess down 60lbs + financially free with nothin’ but an airfryer & a prayer. Location: Aging gracefully somewhere between scrubs & steak.
On social, she’s better known as Coach K, but most of all wants you to know she’s struggled just like you. More importantly, she wants you to believe in yourself, your health, your voice, & your ability to live your best life!
Looking for more from Katie? Join her newsletter here❤️
I got to a point in my fitness & health journey where whatever I did, even if I bought expensive appetite suppressants, I couldn’t stop eating.
With Crohn’s, hell there were days I didn’t know what to eat because everything seemed to irritate my gut & I was still gaining weight, despite fasting all the time.
The inflammation & weight gain made me want to eat less & workout more, further exacerbating my terrible relationship with food & exercise. I empathize with y’all struggling.
When I was younger, I was following a low-fat, high-carb diet. Fat was the devil. I also observed this undesirable situation happening to friends, family, coworkers, & fellow athletes.
The reasons we couldn’t shed the body fat were ultimately malfunctioning or unbalanced hormonal issues. More explicitly 👉 leptin resistance, insulin resistance, & imbalanced cortisol.
Symptoms of leptin resistance, for example, might include:
The inability to lose weight even with calorie restriction & extreme exercise
Extreme cravings for food even if you’ve recently eaten
Persistent weight gain despite attempts at weight loss
Lower than normal body temperature & resting heart rate
Presence of other hormone imbalances (including hypothyroidism, estrogen dominance, low progesterone, low testosterone, or high cortisol)
In this story, my story, & maybe it rings true for your story, I explain why leptin resistance, blood sugar control & cortisol balance matter for fat loss & metabolic health.
Here’s how I fixed mine & created a healthy lifestyle I love!
Keep in mind, some people with underlying health conditions might need medical intervention & support. Therefore, just adjusting our lifestyle might not work for some of us. This is not medical advice or a prescription, simply things I’ve learned & how I improved my health!
Here’s How I Fixed My Leptin Resistance & Helped Balance Blood Sugar & Cortisol
What is leptin, and why does leptin resistance matter?
Like other hormones, leptin is also highly complex. However, I feel we don’t need to know the details unless we work as medical specialists in a field. Lets keep this as simple as possible but still have a solid understanding of the what, why, & how behind it. It is easy for us to manage & optimize with healthy lifestyle changes. Its implications can be invaluable for appetite management & preventing undesirable fat gain leading to metabolic disorders.
Leptin is a hormone that signals the brain we consume enough food. In addition to being a signaling hormone, leptin also regulates energy balance & counteracts the hunger hormone called ghrelin.
Unfortunately, if leptin does not function correctly, we will continue eating & consuming excess calories, which turns into visceral fat. Consequently, this condition can imbalance other hormones & lead to metabolic disorders.
Excess calories might be from carbs, fats, or proteins. However, the ones from carbs can much more quickly turn into fat molecules, & they accumulate, leading to obesity.
When leptin signals work properly, we stop eating naturally as the brain triggers feelings of satiety. Having a leptin-sensitive body prevents us from overeating.
However, leptin resistance is an agonizing health condition if it persists. It prevents the brain from receiving satiety signals causing emotional food consumption of more than what we need.
A leptin-resistant body might lead to binge eating due to the constantly activated hunger hormone ghrelin.
When the body is leptin resistant, the ghrelin hormone creates hunger feelings so strong that we might feel like starving even though the body has adequate stored energy.
This awful & paradoxical feeling encourages us to eat emotionally even if we physically have more energy than needed to survive.
Overeating, unfortunately, causes weight gain, might lead to obesity, & cause metabolic disorders such as type II diabetes, cardiovascular diseases, neurodegenerative disorders, & even some cancers.
Based on my past experiences of struggling with weight gain, Crohn’s disease, gut & inflammatory issues, here are shifts that helped me improve leptin sensitivity, lose body fat, & gain my health back!
**My points are not prescriptive, as they might not apply to everyone. However, I emphasize the critical principles here so y’all can learn & can customize these protocols based on your needs.**
Optimized blood sugar via a meat based “carnivore” diet approach
My first step was to optimize blood sugar & prevent frequent & prolonged insulin spikes. When my blood sugar suddenly dropped, I faced an extreme sense of hunger & craved unhealthy foods like processed foods. I want y’all to understand this process, so dietary changes make sense.
Our bloodstream needs glucose to cater to the energy requirements of cells, tissues, & organs. If the amount passes the threshold, the body perceives the glucose as “toxic” & quickly acts to eliminate it. The pancreas releases insulin hormone & causes the glucose to be quickly removed from the bloodstream.
The first preference is muscles, as they are critical for survival. If muscles don’t need glucose, the body sends the excess glucose to fat cells by converting glucose to fat molecules.
Consequently, our fat cells grow by accumulating visceral fat, especially in the abdominal area. Muffin top ring a bell?
Optimized blood sugar & prevented insulin spikes by reducing carbs
When muscles and other organ cells stop responding to insulin signals to utilize glucose, a condition called “insulin resistance” occurs. The pancreas creates more insulin to manage elevated glucose. One of the causes of insulin resistance is hyperinsulinemia.
The culprit to raise blood glucose & cause sudden insulin spikes is the overconsumption of refined carbs. Too much protein can also cause more insulin spikes but not as much as refined carbs.
So my dietary solution to optimize my blood glucose & reverse insulin resistance was to cut all refined carbs, particularly bread, rice, pasta, potatoes, candy, & any sugary beverages.
This step primed my body to optimize glucose & make it more insulin sensitive. However, the 2nd step sustainably contributed to making it more leptin sensitive after having an insulin-sensitive body.
Increased healthy fats and bioavailable proteins via a meat based “carnivore” diet
When doing my research, I learned that there were 2 critical factors determining the relationships between dietary fats & leptin.
The 1st factor is leptin is made up of fat molecules. The 2nd is that leptin informs satiety in the brain when we consume food containing fat in each meal. It keeps us fuller, faster. Leptin also relates to the overall body fat percentage.
Those with higher fat should have more leptin, however, we need to understand the issue of leptin resistance in obese people. Leptin resistance means that the body & brain become unable to respond to this critical hormone so we keep eating more than we need.
One of the root causes of leptin resistance is not consuming enough healthy fats, optimal protein, & too many carbs. Therefore, when I started eating more healthy fats & more bioavailable proteins, my satiety increased, cravings & inflammation decreased, & hormones started balancing out. I no longer binged or craved carbs.
This solution stopped my hunger pangs. I felt great satiety after each meal. I understood more fully my poor emotional relationship with carbs & sugar. I relate it to being an alcoholic. I can’t have one cookie or cake, I’m an addict. You don’t tell an alcoholic it’s ok, just have a drink. Understood?
Nowadays, even if I eat OMAD (one meal a day) for several days, I don’t feel any cravings & don’t consume food emotionally. I only eat when I physically feel hungry.
My diet consists of primarily red ruminant meats like beef & lamb, occasional chicken, turkey, & pork, seafood, eggs, occasional daily (butter/cheese/milk), organic coffee, water, electrolytes, & occasional social alcohol in the form of bourbon or vodka.
The next step focused on reducing oxidative stress & chronic inflammation. With Crohn’s disease these are CRITICAL!
Improved sleep quality, lowered stress, prioritized self care & “biohacking“
During my research of metabolic hormones causing weight gain, I discovered that the 3rd cause of leptin resistance was sleep deprivation & stress – basically a f*cked up sleep routine & not being able to chill out. They caused both increased cortisol & blood sugar. This was an eye-opener for me.
The solution to balance insulin & cortisol was restorative sleep, self care, & whatever the hell I had to do to chill out, detox, & slow down to lower oxidative stress & chronic inflammation. When I got restorative sleep, my chronic stress & inflammation all but disappeared. As a result, my hunger pangs & food cravings diminished & gradually ended too. Which is why I say NO to going out when I don’t have the energy. My health suffers.
I now incorporate infrared sauna, red light therapy, grounding (earthing) mats, blue blocking glasses, get outside in nature & the sunlight as much as possible, & reduce toxins in my beauty, food, & home products as much as possible too. Biohacking products all posted in my IG highlights & codes in link in IG bio!
Why Stress & Cortisol are Making You Fat
What is Cortisol & why does it matter?
Cortisol is a hormone, which as levels rise in response to stressors, not only affects our blood glucose, but influences our physical & psychological processes including fat loss.
Stressors can include things like:
Under eating
Over exercising
Relationship stress, kids
Job stress
Trigger foods, gut issues
Lack of quality sleep
Over caffeinating, Alcohol
Fasting too long
The direct effect cortisol has on insulin is a big contributing factor to weight & fat gain.
For example:
Elevated cortisol levels stimulate gluconeogenesis, the breakdown of non-carbohydrate sources like protein into glucose. This will increase our blood glucose even on low carb diets. If prolonged, this can lead to changes in appetite regulating hormones like leptin & ghrelin, causing us to eat more than we need.
How can we minimize stressors?
Eat enough food for optimal body function & activity. Typically called our true maintenance calories. You can use the TDEEcalculator.net to find yours.
No chronic dieting or yo-yo dieting. Periodize nutrition. Eat meat & healthy fats. Minimize processed food.
Get to sleep! 7-9 hrs of quality per night.
Limit caffeine intake to mornings only.
Cultivate a positive environment & monitor what you consume from social media, to food, people, tv, books, podcasts, etc. GRATITUDE.
Take time for self care. No excessive fasting, find an optimal fasting window for you. Most do well 12-16 hrs overnight.
Recover from workouts efficiently, take rest days, walk.
Here’s my daily routine. I created a guide for you!
The best pre-workout: sleep, proper hydration & electrolytes
The best fat burner: sleep, stress management, & a calorie deficit
The best workout & training plan: The one that you’ll do & stick with longer than 2 weeks.
The best diet: The one that you’ll do & stick with longer than 2 weeks. (Meat-based for people with gut issues, autoimmune needs, & emotional issues with food addiction & carbs imo.)
The best protein & multivitamins: meat, eggs, & healthy fats from animal sources.
Realize the body you want requires you to eat more & lift heavy stuff, not living in a constant state of restriction & extremes. Your weight & what you look like are the least most interesting things about you. You can look good nekkid at any weight, it’s about perception & confidence. Health looks good on everyone.
Why Your Blood Sugar May Be Affecting Your Fat Loss
Tools I’ve Used To Check Mine
Keto Mojo: checks both ketones & blood glucose. Has app, blue tooth, syncs with phone, got mine off Amazon.
Nutrisense Continuous Glucose Monitor (CGM): my top pick. Painless application, has app, syncs with phone, no pricking your finger, continuous monitoring, access to their nutritionists. Discount Code: lilbitoffitCGM10
Times to Check Blood Glucose
Fasted 1st thing when you wake before any food or drink: to gain data & a biomarker of metabolic & hormonal health. This is when I weigh myself too.
2 hours after eating combo meals: to see how they interact with one another & affect your digestion & blood glucose. Quality & quantity matter. Ex: combos like carbs + protein +fat, high protein + low fat, high fat + lower protein, carbs + protein, carbs +fat, etc.
After eating singular foods: to see what spikes your blood sugar more than the other. Ex: like testing after eating carbs, diet pop, chewing gum, using sweetener, eating dairy, after a larger high protein meal, after a bolus of fat, etc.
After periods of stress: to see how your body handles stress. Ex: after a hard workout, a poor nights sleep, after a stressful life experience, etc.
FAQ’s & Tips To Help
What can I use to track? I’ve used a keto mojo & my top pick is a NutriSense CGM. You can get a simple glucometer from your local drugstore too. Discount Code: lilbitoffitCGM10
What range should my blood sugar be for optimal body fat loss? I like MINE in that 70-90/dL range fasting. Normal fasting ranges will vary but for most are in the 70-100 range. Mine tends to run higher, around 85-100 while others may be lower around 65-80. Lifestyle, genetics, & environmental factors all matter & can affect ranges.
How long should I wait after meals to check my glucose? I recommend checking prior to your meal then 1-2 hours after eating for your “peak” levels.
What diet works best for food/sugar addiction? Low carb & meat-based hands down in my opinion.
What are normal blood sugar levels?
They’re less than 100 mg/dL after not eating (fasting) for at least 8 hours. And they’re less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL. For some people, 60 is normal; for others, 90. Again, we’re all different.
Why does it matter if my blood sugar is high, like around 120-200ish sometimes?
It is very important to keep your blood sugar level under control. It affects everything really, mood, fat loss, weight gain, hunger, satiety, energy, performance, sleep, etc. When your blood sugar level is high, it can cause damage in your veins & arteries. This damage could lead to complications later such as heart attacks, strokes, kidney disease, neuropathies, vision problems, etc.
What foods spike my sugar most? What food has carbohydrates? Carbs typically spike blood sugar the most, then protein, then fat. Fruits, starchy veggies, milk, dairy, yogurt, rice, cereals, bread, grains, basically think anything sweet all have carbs. High glycemic foods affect glucose the most, ex: bread, cereal, candy, baked goods, fruit, honey, rice, crackers, cookies, rice cakes, sugar, pancakes, waffles, potatoes, corn, most processed foods.
If it is sugar free, I can eat as much as I want, right? SF foods can be part of your diet in moderation. Abstainers typically do better abstaining from any carbs, sugar, or SF substitutes. Many cause gut issues like bloating, constipation, & pain due to added fibers, fillers, gums, sugar alcohols & artificial sweeteners. Some of these foods still have carbs (in the form of other sweeteners such as sorbitol, isomalt, & mannitol) & may affect your glucose levels.
Things That Elevate Blood Sugar You May Be Overlooking
Coffee: Increases adrenaline, cortisol (stress hormones) & blood sugar which can cause a release from our liver glycogen even when fasting. This was one thing I tested, luckily black coffee only affected my blood sugar like 2-5 points. Best to drink with food 90 minutes after waking for more optimal hormone balance.
Fasting too long: Again, increases body stress which increases your cortisol level which will cause liver glycogen to be released & your blood sugar to rise. Are you waking up in the middle of the night? Is your fasting AM blood sugar high (>95)? Try eating more, shorten fasting windows
Dehydration: Less blood volume=higher concentrations of glucose in the blood. Shoot for 1/2 your body weight in Oz of water daily.
Over exercising, under eating, &/or eating trigger foods: All huge stressors on the body which increase cortisol & thus blood glucose.
Carbs: No they’re not the devil. Typically it’s our relationships with them & our habits that are. Carbs do keep us calm by serotonin & cortisol. Our tolerances vary bioindividually. Typically in a healthy individual the more active the more carbs we require & tolerate. Carbs do spike your insulin higher than protein or fats. Carbs obviously spiked my blood sugar higher than any other food even experimenting consuming 2lbs of a high-protein meal. 3 rice cakes spiked my insulin to 160. The 2lbs of beef #meatbars spiked my insulin to 130.
Artificial sweeteners & sweet beverages: If it tastes sweet typically it will cause a reaction in your body & spike your blood sugar to some degree. I’m all about moderation but don’t have the majority of your diet full of diet foods & Splenda just to save a few calories & carbs. They lack in micronutrients which your body needs to function properly. In my experience with the CGM, they did elevate my blood glucose slightly but not very much, maybe 5 to 10 points max.
Alcohol: I’m just leaving this one there, y’all this is common sense. The higher the calorie, the higher the sugar, the higher the carbs the more it is going to spike your blood glucose. The “worst” options are beer, wine, sugary cocktails like White Russians, margaritas, Mojito‘s, Long Island iced teas, etc. I know it’s heartbreaking right ?!
Sleep: Not only does this disrupt your satiety & hunger hormones like a leptin & Ghrelin which can cause you to crave carbs & feel like a bottomless pit, it also spikes your blood sugar, & your performance, fitness goals & recovery suffer. I found lack of sleep, not getting sunlight, & high intensity workouts especially fasting were the biggest culprits that spiked my blood sugar & made me feel like trash. Get outside at sunrise, take sun breaks midday. Use blue blocking glasses. Reduce caffeine. Utilize red light therapy. I have an @emrtekinc Firewave light. Discount Code: lilbitoffit20
Helpful Charts
Conclusions and Takeaways
In summary, I owe a healthier, leaner body to 3 simple lifestyle habits:
The 1st was to refrain from refined carbs & sugar.
The 2nd was to increase healthy fats & consume adequate bioavailable proteins via a meat “carnivore” based woe.
And the 3rd was to get restorative sleep, reduce stress, & increase self care via “biohacking.”
However, I also incorporated a 4th solution, which was time-restricted eating or intermittent fasting. It indirectly contributed to making my body more leptin sensitive because it made it insulin sensitive & fat-adapted, too. No excessive fasting, I am intentional & follow my body’s natural hunger cues. I fast 14-20 hrs overnight on avg. Just wanted to create awareness. It’s optional as it might not be feasible for everyone & might not be needed if the 3 mentioned steps are in place.
When we make the body insulin & leptin sensitive, keeping a healthy weight can be a breeze. Therefore, we might not need expensive supplements, fad diets, or excessive exercise.
Thank you for reading my perspectives & experiences! I wish y’all the healthiest, happiest, & most badass life ever!
Like this blog? Find it helpful? Interested in trying carnivore & fasting with me? Join our coaching community!
oxox Coach K
Katie Kelly is a nutritionist, writer, travel registered radiologic technologist, Indiana farmer’s daughter, Crohn’s warrior, experience collector, and athlete of life. Former hot mess down 60lbs + financially free with nothin’ but an airfryer & a prayer. Location: Aging gracefully somewhere between scrubs & steak 🙂
On social, she’s better known as Coach K, but most of all wants you to know she’s struggled just like you. More importantly, she wants you to believe in yourself, your health, your voice, & your ability to live your best life!
Looking for more from Katie? Join her newsletter here❤️
Ways I stay lean, have better energy, detox my liver & stay metabolically flexible & healthy!
I stick to a primarily meat based, carnivore diet 99% of the time. If I eat carbs, I feel best with gluten free rice based foods like white rice & plain rice cakes. These are what my autoimmune symptoms & Crohn’s disease tolerate.
My macro nutrient ratios vary. I listen to my body. If I crave higher fat, then I l eat higher fat meat. If I don’t, I stick to leaner meat. If I feel like I need carbs, I do not deny myself, but eat appropriate portions primarily post workout. To control blood sugar & carb digestion I use @nuethix_formulations Gda-max pre meal (code: gdalilbitoffit )
I fast overnight on avg 16-20 hrs. I eat early in the day. My cut off for food is typically 2-4ish PM. Sometimes I’m not hungry after noon. I have gastroparesis & do not digest solid food later in the day well. Reason I don’t eat “dinners”
I feel better working out fasted. Eating heavy meals zaps energy for digestion so I’m intentional about meal timing for efficient energy management.
When my gastroparesis flares I choose lower carb/higher protein smoothies. I use Medipure DS from @nuethix_formulations as detox support/protein powder. (Discount code: lilbitoffit)
I eat protein FIRST always, especially when consuming a carb source. It slows the blood sugar, spike & acts as a buffer. Breakfast is my favorite meal & largest meal of the day in the mornings post workout.
I walk post meal & get sunlight everyday. I use my infrared sauna blanket daily & stick to natural products as much as possible. Red light therapy via my @emrtekinc light daily (discount code: lilbitoffit20) while eating breakfast in the mornings.
I minimize alcohol & artificial anything as much as possible. I keep coffee & caffeine to the mornings preworkout & post meal. I walk 15k+ steps/day & lift 3-5 days per week. Exercise is joy!
One of the biggest obstacles to fat loss for most of us midlife, busy, boss girl queens is being in a hurry & getting lost in information.
We wanna look like insta fit Sally IMMEDIATELY. News flash, it probably took her decades to look like that. And her lifestyle is probably completely different than yours.
This causes us to waste a lot of time with unsustainable approaches & beating ourselves up.
While I’m not a fan of obsessing over numbers & chronic tracking, it’s common to not have any idea how much energy your body needs to thrive!
Fat loss rarely requires a complete overhaul of your nutrition approach or severely slashing calories. It usually comes down to a few simple tweaks like walking more, self awareness, & a slight 250-300 calories reduction.
When You Say You Hardly Eat But Fat Loss Seems Impossible
THE MOST COMMON HABITS HOLDING YOU BACK THAT ARE HAPPENING WHEN I HEAR THIS. SIMILAR CLIENT EXAMPLES.
YOU’RE NOT ALONE, I USED TO DO IT TOO BEFORE CARNIVORE & SWITCHING TO A SELF-LOVING LIFESTYLE 🥰
YOU GOT THIS! LET’S MAKE SOME CHANGES…
Solutions to consider
Understand your ACTUAL ENERGY NEEDS. use a calculator like tdeecalculator.net to find your maintenance calories
This habit pattern is usually your typical “I don’t have time” starter pack based on convenience, time constraints, lack of cooking desire or skills
Pick a couple different protein options like ground beef or chicken & start there. Protein is a priority no matter what diet
Reduce or eliminate snacking. We should be fueling with protein centric meals. Try 2-3 well-sized, nourishing meals, evenly spaced thru the day.
Alcohol frequency & quantity is a sticky point for many. It inhibits good decision making & prone to overeat or choose foods you normally would not. also adds calories, dehydrates, & does nothing positive. When fat loss is a goal (& for many reasons) it’s elimination or significant reduction is one of the biggest levers you can pull.
Solutions to consider
KNOW YOUR ACTUAL ENERGY NEEDS** again, use the calculator: tdeecalculator.net. temporarily tracking calories for a couple of weeks can be especially helpful If you have no idea what you are truly consuming.
You can be successful and not have to fast all day. Trust that you can have nourishing & satisfying meals during the day and still lose fat. i prefer to eat my largest meal post movement in the morning then taper meals as the day goes on & fasting longer overnight. Better digestion, absorption, & blood sugar regulation.
Start with a savory protein & healthy fat breakfast with at least 30 g protein. I find this helps with daily hunger.
Don’t skip a meal if youre HUNGRY. Starving is not a badge of honor. Ps go outside, get sun, walk, & drink more water.
Plan meals in advance when possible so you’re not rushed. Prevents reaching for less optimal choices. Have nutrient-dense, protein snacks on hand. Skip the alcohol.
Pro tips no matter what diet you prefer or experimenting
For each scenario, knowing your actual energy needs is key & most of us are spectacularly inaccurate at guessing. Fat loss comes down to a consistent calorie deficit. Not perfection but intentional choices each day. If you’re not losing fat, you haven’t maintained a deficit & need to look at your lifestyle habits. It really is that simple.
Tracking isn’t for everyone. If that’s you, keep reading this
Be intentional about portions & snacking. For 14 days, track accurately how you truly are eating. Everything – all licks & bites. If you start by seeing exactly where you are now, rather than guessing, you may not need to slash calories as low as you think. The least drastic calorie deficit that’s effective will increase enjoyment & sustainability.
Once you know your current typical daily calorie consumption, see where you can reduce by 250-300 calories (smaller portions, less calorically dense swaps, reducing high calorie foods like nuts, cheese, butter, high fat meats, dressings, etc). Be willing to take time and have fun experimenting! Thats how you figure out what works!
Take this time to learn macros: what amount of protein & fat keep you healthy & satisfied. Build your meal staple routine for those targets. It’s ok to have to adjust, that’s how we learn! PRO TIP: people who repeat simple, nutrient-dense meals, rather than constantly seeking novelty, have a much easier time with the fat loss process.
THANK YOU FOR ALLOWING ME TO ADD VALUE TO YOUR LIVES!
oxox Coach K
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So you tried low carb, keto, maybe dabbled in some carnivore too & now you’re ready to add some carbs back in…
Yikes, right?!
It’s normal to be a little scared & anxious after seeing results on a low carb approach to your nutrition, but feeling you need to switch things up.
I’ve felt that too! But after pushing through the fear & embracing more vibrational, functional eating, you’ll strengthen your trust muscle with each experience & season of experimentation! It’ll help you find your sustainable lifestyle approach to look & feel your best!
Y’all know I’m an advocate for meat-based, protein-focused nutrition for my Crohn’s & health preferences if you’ve been here a while. If you’re new, WELCOME! Pumped to have you here in this safe space of love, wellness, & learning!
I’ve lost 60lbs & put my bulimia & Crohn’s disease in med-free remission via a flexible carnivore diet approach & kept it off for over 4 years!
Tap photo for a blog guide I documented just for you on how I lose the weight & gained health!
Y’all should also embrace that nutrition isn’t one size fits all! I fully support a no diet dogma approach & support trying new things to find YOUR WAY.
So say low carb worked short term, maybe you lost a few lbs, maybe you tried it for a reset, a medical condition — whatever.
For most, yes, you’ll lose weight initially, primarily because of water loss & more food awareness (quality & quantity). Most don’t stick with the low carb/keto/carnivore diet long-term unless they’re on it for a specific reason or it fits their lifestyle/preferences appropriately. That’s ok too!
The most common reason people fail to stick to any diet regimen: “real life” & social situations ends up “getting in the way.” Adherence & consistency are the keys to any success plan. 🤷♀️You ultimately make the decision to stick to your commitments to yourself or not.
You can incorporate carb cycling just like you incorporate fat cycling, it’s the same concept just utilizing a different macro as a fuel source. I have a blogs on resetting your insulin & leptin resistancehere and specifically how to carb & fat cyclehere.
Regardless of why you stop, there are things to know to help ease your transition.
You can save this post on Instagram here!
MAIN POINTS
1.) Have a plan
2.) Get familiar with portion sizes
3.) The order you eat your food matters
4.) Focus on whole foods over processed
5.) Go slow
6.) Expect fluctuations
Things I believe in no matter what diet:
NO diet dogma & eating for HEALTH
Cyclical, seasonal eating
Quality, Quantity, When, & What you eat matter
Variety & nutrient density
Eating for efficient digestion & absorption
Experimentation & fun = learning & results!
Optimal protein centric meals
Eating for strength, health, & functionality
Loving your life & being kind to others!
Self love living + an abundance mindset!
Take it slow, you got this! No need to exclude or be dogmatic about any food choices or diet as long as they help you be your best!
Here are some more gut friendly, gluten free, low fiber, low fodmap options that worked for me.
Great options for pre or post workout carbs. I keep mine post workout in the form of plain rice cakes mainly if I feel I need a carb refuel after heavy training or high intensity cross training or cardio. These tend to be easy on the stomach with minimal bloating & gut issues for most.
Let’s dive in further!
Regardless of why, there are some things to know to help ease your transition.
1.) Have a realistic plan
One of the biggest problems with dieting altogether — lack of clarity/planning. Most people end up falling back into bad habits. What’s your why? What’s sustainable & realistic for you? What’s your relationship with food, self-awareness, and your body image? Your story matters & your results hinge on all of these details.
2.) Assess portion sizes
Quantity, quality, when & what you eat all matter. With any form of restriction, especially carbs, once you allow them, you’re more likely to go ham. Make sure you’re a moderator (not an abstainer) & comfortable & ready to add them back in. Measure & weigh your portions! Check nutrition labels for anything you’re sensitive to.
It’s all about balancing blood sugar. Food order & when you eat matter. Sugar & carbs spike your blood sugar more than any other macro (protein & fats are the other 2 macros).
Tips:
Don’t eat your carbs naked (by themselves): pair them with a protein like ground beef or grilled chicken or a fat of your choosing like bacon fat, butter, or a nut butter if you aren’t sensitive to those. It acts as a buffer & slows your blood sugar spike. If you can eat fiber & non starchy veggies, these will help buffer the spike as well, but not as efficiently as protein & fats.
Examples: white rice & butter & ground beef, rice cake & peanut butter, grilled chicken and sweet potato, etc.
When eating a meal, eat your protein & fat first, veggies if you eat them next, then your starchy carbs. You’re less likely to overeat as well because protein & fats are more satiating.
I time my carbs if I’m going to eat them after my workouts. That’s when I refuel my body & it uses the carbs more efficiently vs storing them as body fat. Also reduces your cortisol levels & helps with recovery. Choose sources that serve you best mentally & physically. I personally avoid anything treat-like or sugary, including fruit to prevent binge eating tendencies & gut issues. High fiber, fruits & veggies, & sugar are huge gut irritants for me. You may be able to eat them and that’s ok! Do you!
3.) Quality Matters
Rather than going straight for processed options like chips, pasta, doughnuts, & cupcakes, go for whole-food, non-starchy vegetables first like your greens, then white rice, potatoes, gf oats, fruit, etc. Again, choose things that are not physical or mental triggers for you.
4.) Go Slow
Keep it easy on your GI system: choose gluten free, cook food thoroughly, & go low fodmap if you’re one that struggles with any G.I. distress. Start with adding carbs in at 1 meal/d for a few weeks & assess how you respond. If you’re good, add a serving into another meal. White rice is usually a safer, gut friendly option.
5.) Expect Fluctuations
You might have weight & blood sugar fluctuations — it depends on how your body metabolizes carbs, your diet, exercise, etc. Much of the weight changes are water weight initially. Pair carbs with protein & fat to help control those blood sugar spikes. With every gram of carb, you get 4g of water. Bloating & constipation could happen because of the re-introduction of fibrous foods, drink your water! You may have more energy or less. You might feel hungrier. Again, we’re all bio individually different. Have patience.
Supplements to Help With Carb + Nutrient Utilization & Body Goals
I was tired of struggling with post-meal blood sugar spikes when eating carbs and grappling with insulin sensitivity issues. NuEthix Formulations has a wonderful profuct, Slin-Trol™, the glucose disposal agent designed to assist your approach to managing blood sugar levels.
Slin-Trol™ enhances your body’s ability to efficiently utilize glucose, ensuring it is directed towards muscle cells rather than being stored as fat.
DIRECTIONS: As A Dietary Supplement, Take 1 Tablet With Carb Containing Meals To Improve The Nutrient Partitioning Of The Meal And To Possibly Minimize Fat Storage.
I take mine prior to my largest meals & walk 10-15 minutes after eating for better digestion.
Utilyze is a dietary supplement designed to support digestive wellness and nutrient absorption.
It contains a blend of digestive enzymes that target the breakdown of fats, proteins, and carbohydrates in the body, which can improve overall digestive function and help with nutrient absorption.
Utilyze comes in convenient travel packets and aims to support overall health and wellness through improved digestion. This supplement is gluten-free, non-GMO, and suitable for adults of all ages.
DIRECTIONS: As A Dietary Supplement Take 1 Packet With Larger Meals 2 To 3 Times A Day.
Cort-Eaze is a natural supplement designed to help with stress and anxiety relief. It contains a blend of herbs and nutrients that work together to promote a healthy stress response and support adrenal function. I use it for recovery & cortisol balance, which can affect your sleep, digestion & ability to build muscle & lose fat.
Some of the key ingredients in Cort-Eaze include ashwagandha, rhodiola, holy basil, and magnesium, all of which have been shown to help reduce cortisol levels and support overall mental and physical well-being.
DIRECTIONS: Take Two Capsules Daily. I take mine post workout & before bed. One post workout & one before bed.
Helpful Educational Resources
Fabulous book on protein focused, anti-aging nutrition!
EXCELLENT article on food sequencing and balancing blood sugar here
Take-Home Message
Watching glucose spikes is particularly important if you have diabetes or a handful of other medical conditions. Your treating doctor or dietitian will advise how to modify your meals or food intake to avoid glucose spikes. Food ordering & timing may be part of that advice.
For anyone wanting to live a healthier, leaner, stronger life, consider removing sugary beverages & foods, processed food, & focusing on protein/meat-based foods as the foundation of your meals. Add fiber, proteins or fats to carbohydrates to slow gastric emptying and flatten glucose spikes. Walk 10-15 after meals & shoot for 10k steps per day. Lift 3-4x per week and watch your body & well being change!
If you found this blog helpful, join me on Instagram for daily inspiration & subscribe to our newsletter community here! I would love to have you!
Before we dive into fat & carb cycling for fat loss on any diet (especially a carnivore/keto/low carb approach) lets reiterate WHY your story & food/dieting/health history matter when it comes to experiences & results.
There’s no shame in the main reason most people choose the Carnivore Diet & a low carb approach because they want fat loss. That’s fine, we all wanna look good nekkid. The difference lies in our starting point: calorically, metabolically, hormonally, physiologically, mentally, emotionally – HOLISTICALLY. This stands for any diet.
We should approach any diet from a health & healing perspective, first, aesthetic perspective, second.
Your Story & Starting Point MatterSignificantly When It Comes To Results.
You’ll hear me say it time and time again, we are all coming from 50 shades of our own dieting f*cked upness. LOL!
Some of us come from eating the SAD (Standard American Diet), some have been dieting basically our entire lives & still think 1200 calories is the magic number for weight loss.
Some fear fat, some fear carbs, some are binge eating &/or suffering from disordered eating & still in denial.
Some come from Keto (High Fat Diet), some have been struggling with gut issues/autoimmune stuff for decades & really have no idea what they can eat.
All of these different stories & starting points impact the transition & adaptation to a diet. Some will lose fat immediately, some will gain.
I gained 15lbs when I started the carnivore diet! I needed to heal, I needed more calories, & the weight gained was most likely weight restoration to repair & recharge.
Was it uncomfortable? Absolutely.
Was it necessary for fat loss & progress? Absolutely. Have patience. Put in the time & work.
Things I need as a coach to help you figure out appropriate macros/diet/fitness approaches:Click for Coaching FAQ’s
Age, Current Weight, Height
Training modalities (how you prefer to workout. CrossFit vs running vs yoga vs Orange Theory vs walking vs Barre vs Bodybuilding vs power lifting etc)
That’s a LOT of stuff, right? It’s not as simple as simply picking a set of macros numbers, or calories, or a magic diet camp. You are not a template or calculator, you’re a human.
Usually I see two different stories, & thus experiences, when working with clients. We’ll call them Peter & Patty:
1. Peter
Peter is male, used to over consuming the typical SAD, dad bod (aka looks like he might lick something deemed “healthy” & work out occasionally but really loves tacos & would much rather smash a 6 pack vs have a 6 pack). Simply eating meat & cutting out all the other crap significantly reduces his caloric intake & the fat just falls off.
2. Patty
Patty is female, lets say 30-40yrs old, habitual yo-yo dieter, excessive exerciser, wants to lose fat & build muscle but doesn’t wanna be “bulky” (sigh smdh), scared to eat more than 1200-1500 calories & gaining weight is one of her biggest fears.
She’s tried every diet in the book. Had some success with “Keto” (doesn’t really know what keto means but she’s eating less carbs right?!) but always falls off the wagon, stressful home life/ job, struggled with bloating & gut issues for years. Her neighbor, Peter, looks great since carnivore, so she decides it’s gonna be the magic quick fix to all her issues.
Sooo Patty stops tracking food (because she was told it didn’t matter on the carnivore diet) & starts smashin all the bacon, ribeyes, cheese, ribs, & chicken wings. Her gut issues get better, the first week she dropped 3lbs, but now shes about 6 weeks in & hungry, tired, & the scale is going up! So she decided to start fasting more, & ups her steps to 20k/d. (Further stressing her body out more btw).
She gives it another month with more weight gain. She wants to quit after a couple months despite her gut issues resolving. It doesn’t work she says, “I didn’t lose weight.”
Reasons You May Be Gaining Weight or Bingeing on Carnivore/Low Carb Approach
You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.
You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass. You can’t have the athletic body without building the muscle underneath FIRST. This weight gain is actually weight restoration.
You’re snacking too much on things like pork rinds, fat bombs, or fake keto sugar free junk like Atkins bars. They’re easy to overeat & nutrient deficient. Even no cal artificial sweeteners can trigger hunger, water retention, & over eating for many. Go back to the basics for a while & experiment. Simplify. Meat, eggs, water, coffee, electrolytes, minimal sweeteners. Get rid of the extra butter, creams, & oils on food & in coffee.
You’re choosing highly palatable meats & foods like ribeyes, bacon, cheese, butter, processed meats, brisket, etc. They are delicious, YES, but can trigger over eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will want that extra piece of cake. Choose foods that are satisfying & get the job done. My choice (FOR ME) is ground beef & ground chicken cooked in the air fryer. Delicious & satiating, but not so much I’m triggered to eat more for pleasure & not true hunger.
You’re overly fasting, overly training, not sleeping, still eating foods you don’t digest well, over caffeinating, &/or consuming excess alcohol. All these things are stressors which increases our blood glucose & cortisol level. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your workout intensity & volume, SLEEP, reduce caffeine/alcohol, cut out foods & habits that hinder your digestion, shorten your fasting window or STOP fasting. Get a @nutrisenseio continuous glucose monitor to track blood sugar levels. It’s a wealth of information & will help you more accurately make adjustments! Code: lilbitoffitCGM10
This is what biofeedback means
You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of body weight or goal weight if you have more to lose. Everyone’s ratio preferences/needs will be different. Remember our optimal energy sources come from fats & carbs, so if you’re experiencing low energy, play around with different kinds of meats & macro ratios. There’s no one-size-fits-all. If in doubt, invest in a coach or practitioner to help! Coaching FAQ’s are HERE
Left I gained 15lbs and got up to 125lbs, Right is more my aesthetic now, sitting around 105lbs at 5’1. 20lb weight loss, which didn’t start till around month 8 after starting a meat based diet. Have patience & learn as much as you can!
My story was similar to Patty’s.
I gained 15lbs when I started carnivore, gut issues completely went away, energy was all over the place the first 3-6 months, I didn’t track initially until about month 5 & was eating hyper-palatable meats & foods like chuck roasts, ribeyes, ribs, pork, bacon, & pork rinds. But I kept going and experimenting.
I started tracking. I noticed I was eating WAY MORE than I thought. I also noticed I was swelling & not digesting pork well so I eliminated it. I noticed I digested ground beef & chicken best & it was easier to track. I also noticed my fat threshold was lower, so I stopped adding butter & bacon grease to my already high fat meats, I stopped consuming cheese & only eat pork rinds on occasion.
Slowly my performance in the gym started getting better, about month 8 my weight started dropping, I was able to fast longer & was able to really feel & understand what true carnivore satiety felt like, I knew what meats worked best for me, I figured out what calories & macro ratios worked for me, & I discovered the airfryer was my best friend & meat bars were born! I have now lost 20lbs & feel better than I ever have 2 years carnivore!
SO HAVE PATIENCE! Adapt, gain confidence, & self awareness first before trying to mess around with fat loss cuts. Now, I experiment with fat cycling with fabulous results! It comes naturally & I listen to what my body is craving & how I’m feeling.
Fat & Carb Cycling
Before we get started, though, let’s get one thing out of the way, no diet dogma here, we’re neither pro-fat/carb cycling nor anti-fat/carb cycling.
We’re pro-sustainable & realistic results.
This is also my experience, I am not a physician & learning right along side of you! We’ll learn about:
What fat/carb cycling is
How cycling works
Who should try cycling
What is a common cycling strategy
Protein & Fat Cheat Sheets to help
What is Fat & Carb Cycling?
Fat & carb cycling is when you fluctuate days between eating lower fat meats & animal products & higher fat meats & animal products. For carbs, you simply eat more carbs one day & fewer other days. People who fat/carb cycle usually end up calorie cycling, too. This simply means they eat fewer calories on their “low fat or carb days” and more calories on their “high fat or carb days.”
For example, a typical fat cycling schedule might look like this:
Non-workout days: low fat, lower calorie
Workout days: high fat, higher calorie
Examples of how you can calorie cycle via changing your fat macros per day.
So you ask, “Why don’t we just eat low fat or lower our protein?” Well, to be frank, some “not so great” stuff can happen when you don’t get enough protein or fat.
For example, if your fat intake stays too low (& too low calorie), you may lose your menstrual cycle & your sex drive. And if your protein intake stays too low, you can lose muscle, be less satiated at meals, hungrier, & experience mood swings.
What Does Calorie Cycling Do? A Couple of the Big Rocks
Fat & carb cycling may help keep your metabolism functioning more optimally during fat loss. When you eat less, your body responds in a variety of ways. For example:
Your daily activity outside of workouts tends to decrease because you have less energy. You’ll find you move around less.
So as you lose weight, you have to continue reducing how much you eat in order to keep seeing results. You can only reduce calories so much.
Example: Let’s say you start a 2,000 calorie a day diet & lose weight steadily for a while. Over time, you might find that stops working. So you cut back to 1,800 calories to kickstart weight loss again, then you plateau, then you have to reduce to 1,600 & so on…
This is called metabolic adaptation. So all you chronic dieters out there that can’t lose weight & gain anytime you eat above 1200-1500 calories, this is what has happened. You must reverse diet to fix this.
2. Calorie cycling may help regulate hormones affected by fat loss.
Intense dieting messes with your hormones. Specifically: Leptin, Thyroid hormones, & Reproductive hormones (testosterone & estrogen)
If you’re trying to lose fat, leptin’s a particular concern. Leptin is released by fat tissue, & plays a key role in hunger & metabolic adaptation.
The more body fat you have, the more leptin in your blood. Your brain uses leptin levels to make decisions about hunger, calorie intake, nutrient absorption, & energy use. When you reduce calorie intake, even just for a few days, leptin levels drop. This tells your brain you need to eat to prevent starvation.
The kicker: Leptin is one of the reasons you feel so hungry & binge when you consistently eat less. It is also considered the “master controller” of other hormones, meaning that when leptin drops, so do thyroid & reproductive hormones.
So by periodically eating more calories from fats (known as a “refeed”), our leptin levels will temporarily rise, telling your brain that you’re safe & well-fed, causing a temporary decrease in hunger & appetite. The extra calories & energy will also help with performance.
This higher calorie break, might also make it feel easier to adhere to a lower calorie intake. As with any diet, consistency & adherence are key!
Optimizing hormone & metabolic health is essential for any body goal. Learn to work WITH your body not against it!
Who Should Try Fat CyclingSpecifically?
Fat cycling isn’t right for everyone, nor is it necessary of any kind of diet. But it can work for specific types of people.
Try it if:
You have your big rock habits nailed down & have ADAPTED FULLY to the carnivore /keto/low carb lifestyle
You eat nourishing meats & animal products, you’re eating at your maintenance calories, your gut health is good, sleep is great, exercise habits are routine, your relationship with food is great, you eat mindfully, no disordered eating or bingeing, etc.
You want to get leaner& have plateaued
As you diet & get leaner, your body will start to fight every last bit of fat loss. Cycling calorie & fat intake could help minimize the metabolic adaptation that often occurs with a chronic, ongoing calorie deficit. Plus, refeed days & cycling more food can make dieting suck less & easier to adhere to. Carb cycling can do the same thing for those of you who consume carbs & a more “balanced” plate approach.
Common Fat Loss & Dieting Strategies
Common Fat Cycling Strategies & What Has Worked For Me
There is no one size fits all here, again, you can choose any number of days to reduce your fat & calories depending on your needs.
There are many of us in the carnivore & low carb community experimenting with fat cycling. Which, as explained above, simply means cycling periods of days during the week that are leaner (eating lower fat proteins) with days of higher fats (more around your grams for maintenance calories). This naturally will lower your calories when you do this.
I feel its beneficial as a whole to cycle any kind of diet/fitness regimen. Our bodies are smart, they adapt to the same foods, workouts, & stressors.
I’ve found fat cycling to be helpful if you’ve plateaued on your fat loss journey or not seen any progress (again, your definition of progress will be different depending on your goal & needs) for several weeks.
This is very similar to carb cycling for those of you who follow a traditional diet which includes carbohydrates.
Red light therapy significantly helped my energy, sleep, digestion, & skin! It’s one of my favorite biohacking routines. Read all about it here!
I use an EMR TEK FIREWAVE red light. Discount code at checkout: lilbitoffit20
**As always, I am not a physician, always consult with your doctors before changing any kind of protocol, this is simply my experience.
My physique is leaner than it has ever been, weight has only fluctuated a couple lbs here & there but I find I wake around 100-105 lbs the majority of the time. I’m 41 yrs old, 5’1, 15k steps/d, active job in radiology, workout 5d/week doing a mix of Orange Theory, lifting, & occasional CrossFit. Protein stays ~130- 175gish (for ME), low fat day ~85-90g, high fat day ~135-150g. Calories range from ~1,550-2100+/d. Surplus/Refeed ~2,200. I always listen to my body and eat what I’m craving. I eat when I’m hungry and fast when I’m not.
For supplement support I Take GDA-Max, Utilyze, & Cort-Eaze from @nuethix_formulations to help with stressors for hormone balance. Discount Code: lilbitoffit
I’m happy with my physique where it is, so I know I need to make sure to cycle in more higher fat days (which means higher calories) if I find I’m too lean or losing too much weight/strength. Naturally I typically cycle 3-4 lower fat days, 2-3 maintenance days, & if I feel like I need more, I’ll throw in 1 surplus (refeed) day. It varies. I don’t have a set program & live vibrationally honoring my energy.
Favorite lower fat foods: 90% ground beef, Perdue ground chicken, shrimp, cod, & swai. My crispy airfryer meat bars are life & easy to track. Track. Your. Food. It will help with adjustments. I use MyfitnessPal.
Happy cycling y’all!! I hope this helped! You can always slide into my DM’s on Instagram!
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development.
You can find her personal weight loss & healing story here.
She’s been involved in travel nursing & radiography for 20 years! She’s a writer, connection maker, nutritionist, & entrepreneur who loves helping others & squeezing every drop out of life!
Katie grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation with weight loss & Crohn’s disease.
She competed as a competitive CrossFit athlete in her early 30’s. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, & hormonal imbalances, she is passionate about helping others find self-love, achieve their health & business goals, & create sustainable success habits for an EXTRAordinary life!
You asked the questions, here are your answers! Documenting my story & weight loss journey on the carnivore diet!
Chronic bloating, constipation, weight gain, feeling like your body is fighting against you – all the feels, right?!
That is what I lived for 3 decades. Hopefully my story can help shed light for you!
Without further adieu, let’s dive into your questions!
1.) Introduce Yourself
Anyone else get anxiety when asked this question? Like where do I start? 🙂
Indiana farm girl & Purdue University grad, I like to say that I’m a multifaceted human!
I have many loves, interests, & hats.
So who is this awesome chick? 😃 My name is Katie Kelly. Professionally, I’m a multi-modal travel radiographer RT 🩺💀 with Aureus Medical & functional nutritionist with over 20 years experience.
I specialize in improving your health & fitness goals utilizing a flexible, non-dogmatic carnivore nutrition approach while providing high performance coaching.
On social I’m better known as Coach K & want you to know I have struggled just like you! I created this safe space over 10 years ago & welcome you to this amazing community!
More importantly, I want you to believe in yourself, your health, your voice, & your ability to live your best life!
I believe in vibrational living in life, fitness, money, health, & relationships. Intuition is one of our greatest gifts! I’m here to help you discover & follow yours to a more abundant, joyful life!
Vibrational living is being in alignment with your true self—choosing thoughts, behaviors, habits, & environments that nurture, expand & empower you. Living with an awareness of your energy vibration & understanding of yourself completely change your reality, creating your heaven every single day.
I mentor to help you find your power & solutions to create the body, career, finances, relationships, purpose & fulfillment you’re seeking.
I’m just a sweary, Indiana farmer’s daughter who went from a sick (Crohn’s Disease & bulimia), overweight (lost 60lbs via the carnivore diet & CrossFit), broke bish (was 50k+ in debt) to a thriving, self-loving human here to inspire, educate, & mentor!
Welcome to my digital diary & wellness blogs full of life lessons learned the hard way🫶
I post content about self improvement anywhere from fat loss, budget beauty, decorating, disordered eating, feng shui, Crohn’s, self love, entrepreneurship, healthcare, food, fitness, finance, laughs & everything in between to a social media audience of 48K+!
Thank you for allowing me to add value to your lives! Grateful to have you part of my digital family ❤️
As far as nutrition, I specialize in gut health, sports & performance, disordered eating, low carb/carnivore approaches to healing. I help you to optimize life by creating a success routine.
All preferences & skill levels are welcome with a no diet dogma or one size-size-fits-all approach to health, wellness, fitness, & nutrition.
I appreciate everyone who allows me to add value to your lives!
2.) How Did You Eat Before Carnivore?
I grew up as an overweight kid. I was told to lose weight & tried to diet before I was 10 years old. My self-esteem & body image issues started at 8. Standard American Diet, being a “farm kid” we ate the home cooked stuff. I had no portion control whatsoever.
Kids were mean, & I couldn’t tell you how many times I was told, “If you’d just lose weight you’d be pretty like the other girls.” This translated into, “You won’t be successful, loved or worthy unless you’re thin & look the part.”
Following came the years of disordered eating & orthorexia — binging and purging with intermittent phases of anorexia. I would gorge & then hide Reese’s wrappers, tubs of ice cream, bags of chips, crackers, cookies – anything I had denied myself.
Then the guilt-restrict cycle would kick in as I layed there with puffy cheeks & bloodshot eyes from throwing up food. I had a food addiction and carbs were not only a big autoimmune & gut trigger, but they were like giving an alcoholic a drink.
I found CrossFit in 2013, was a competitive athlete & then beat my body down into a hole of metabolic adaptation, exacerbated gut issues, & hormonal imbalances due to over exercising & under eating.
It took 4 years for me to reverse diet up to my true maintenance calories so know this is a long journey. Have patience.
I was misdiagnosed with IBS, as many are. Went through tons of testing & doctors.
Honestly, I feel the only diet I haven’t done is a vegetarian diet. I’ve done’em all.
As a CrossFit athlete fueling for my sport, I leaned more towards a high carb diet. (Knowing I had a poor relationship with them.)
Helpful guide post below why I do better on a meat based diet + supplement guide!
3.) Why Did You Try Carnivore to Begin With?
My last Crohn’s flare was over 4 years ago, which was when I started the Carnivore diet approach. I knew I needed a reset. I was stressed out, eating out more, sleep was terrible, and I felt horrible. I had put on 10lbs of inflammation & felt I was insulin resistant. So I thought, this is my time. I’m gonna commit, cut the carbs & clean my shxt up.
As for my relationship with carbs, I am an abstainer. I am not a moderator when it comes to food. You need to determine which one you are too, an abstainer or a moderator? I do better with food rules and an all or none approach. I cannot have just 1 cookie, that leads to wanting the whole pan!
My own personal experimentation, data keeping via tracking food, journaling symptoms & triggers were my best “doctors.” Figuring out my trigger foods took YEARS. Years of getting to know myself, my needs, and how my body responded to food and stressors.
As far as my specific needs, I don’t digest veggies, fruits, fiber, gluten, dairy, lectins, high oxalate, or high fodmap foods well. That’s a lot, right?!
I noticed when I finally got my gallbladder out, I could eat meat just fine. My digestive symptoms went away.
I suggest for anyone else out there struggling with chronic bloating, constipation, diarrhea, reflux, heartburn, feeling like your food just sits there and you’re bloated and look 6 months pregnant every night, etc — these are warning sings. They are not normal and sign of an imbalance. An elimination diet like the carnivore diet is a great first step. Seek help from a qualified coach, dietitian, or practitioner. Coaching options & services are available here.
Tap photo for full post
Often we don’t realize the ‘healthy’ food we’re eating are the culprits because we cannot properly digest and absorb them. Often the plants, pre-packaged frozen meals, diet bars and shakes are the culprits. That’s what happened to me. The fiber, fruit, and veggies were causing me more harm because of my compromised digestive system. I’m grateful for these experiences because now I’m able to help clients pinpoint their trigger foods too and start the healing process.
Repeat after me, “We are what we DIGEST and ABSORB.”
My safe foods when having a gut flare were always soft meats like fish, ground meat, rice Chex cereal, eggs, plain rice cakes, & white rice. Basically a low residue diet & absolutely no fruits or vegetables. I could not break them down, they caused bloating & agony.
Nutrition is not a one size fits all. Reason we need to track, experiment, & realize templates or cookie cutter meal plans rarely work long term.
I created a whole Bioharmonizing guide with my favorite products and supplements HERE. Fitness over 40, I look and feel better than I ever did at 20.
4.) How Do You Personally Approach the Carnivore Diet?
People are more familiar with the term “Carnivore Diet.” I prefer to reference it as a meat-based diet. That’s because there are 50+ shades of the Carnivore Diet. I feel you have free will and choice to eat the meats & foods that make you feel your best. You don’t have to be strict carnivore (beef & water). We all have different trigger foods, preferences, and individualized needs. I like to use the flexible & functional meat based approach to nutrition.
I call my myself a “Liberal Carnivore.” I believe in flexibility. The majority of my meals are ground meats such as ground beef & ground turkey/chicken, pork, eggs, steak, ribs, ground lamb & veal. I personally don’t like organ meat after experimentation.
Tap for two of my favorite recipes here!
If I feel I need a refeed day of higher carbs, I would choose white rice or plain rice cakes around workouts. They don’t typically bother my digestion in moderation. Rarely do I go over 50g of carbs, my average is around 20g daily. I don’t deny myself or feel guilty if I need to consume them for my health, gym performance, & recovery. All carefully portioned, of course. Now I find I don’t need or crave them anymore.
Another common question I get is, “Do you drink?” Not much anymore. If I do choose to enjoy socially, I set boundaries to no more than 1-2 beverages. Usual choices are an occasional craft cocktail like an old fashioned or tequila.
**Disclaimer: This is what works for ME. I am not a medical doctor giving advice, simply sharing my experiences.
As far as macros and ratios, again, we are all different. I prefer a higher protein approach for my needs. As far as my activity & physical stats for comparison, I’m currently 42 years old, 5’1, 100 lbs , I enjoy walking, functional resistance training, Orange Theory, & occasional CrossFit. I train 5-6 days a week, average 15k+ steps/day.
Here’s an updated blog post on my current training and daily routine HERE. This varies with travel assignment & my life season. It’ll give you a good sense of what a typical day is like.
Here’s a super helpful blog on workouts, supplements that will help, macros, fitness stuff and routines HERE too.
My “sweet spot” for maintenance seems to be around 1850-2100 calories per day, ratios around 65% Fat, 30% Protein, 5% Carbs. I eat when I’m hungry, fast when I’m not. Fasting window is around 16-20hrs. I prefer to work out fasted most mornings during the week. Largest meal post workout with another meal around 1-3pm. I don’t force fasting and I don’t do extended fasts. Average 2lbs of meat daily.
I do track occasionally with food & macros via My Fitness Pal. I track weight, sleep, & steps via my Fit Bit Sense 2. I’ve also teamed up with NutriSense utilizing a continuous glucose monitor (CGM). What gets tracked gets managed. Not necessary, but I’m a data girl 😉 It helps me make more educated decisions and adjustments.
Just to clarify what a macro is if you’re a beginner.
5.) What Benefits Have You Seen Since Starting the Carnivore Diet?
A TON! The biggest benefits have been no gut issues or flares, increased, steady energy (once adapted, it took me about 8 months), no carb cravings or binge eating urges, no more constipation, normal appetite and satiety, no more inflammation, and eventually, fat loss.
I didn’t go into the Carnivore Diet chasing fat loss or weight loss, I went into it chasing better health. I preach this to my clients, chase health and healing first, everything else will fall into line. The problem with yo-yo dieting is chasing unrealistic goals and expectations with an unsustainable diet &/or training approach.
6.) What Negatives Have You Found With the Carnivore Diet?
I’m gonna be real, I gained 15lbs total when I started the Carnivore Diet. After 1 year, I lost that 20lbs, however. I wanted to quit many times and felt like shxt early on trying to adapt. I listened to the veterans and my own intuition, kept going.
Your appetite does correct and level out. Performance in the gym does suffer, initially. Depends on what modality of training you prefer. Take it easy. I significantly reduced my workout volume and intensity with no HIIT for about 6 months. Did a lot of walking and lifting simple weights, keeping my heart rate in a lower range.
About month 8/9, I noticed I was able to hit it harder in the gym and everything else was falling into line. That’s about when my weight started dropping as well.
Meal timing is important, especially when timing appropriately for your workouts. If you eat larger meals, make sure you give yourself plenty of time to digest them. Meat and fat are naturally “heavy” and the body has to work hard to break them down for digestion, affecting your energy levels. Again, everyone is different.
7.) Do You Exercise on the Carnivore Diet? What Do You Do?
Yes, absolutely! The gym is my sanctuary. I found CrossFit in 2013, drank the Kool-aid. My love affair has been ever since the first sound of a barbell dropping. My weights, intensity, and volume have changed with my seasons. I no longer train like a competitive CrossFit athlete. Yes, its hard to beat the competitiveness out of me, but is absolutely necessary for longevity.
I modify weights and movements to my needs. I listen to my body and rest when needed. Workout 5-6 days a week. I get in over 15k steps a day. Also enjoy FUNctional lifting 😉 and orange theory!
I feel the term “CrossFit” gets an unfair bad rap. It’s simply a term and just another modality of exercise. I love it because it combines strength and conditioning made up of functional movements performed at a your desired intensity level. The intensity and approach are up to you. Anyone can do it and you determine the pace and modifications of your workouts. Invest in a quality gym with quality coaches.
8.) What Piece of Advice Would You Give Someone Who Is Interested in Trying This Diet, But Hasn’t Taken the Leap Yet?
Thinking about carnivore in terms of 3 phases is helpful starting:
1.) Just get adapted – eat meat, find the low carb sources you love, cut the junk, find what eating windows work for your schedule, track to make sure you’re eating enough food.
2.) Focus on healing any G.I. issues & give it time. Be patient & consistent. You don’t feel good all the time, as with any diet it takes time to find your groove. Most hit a slump around 2 weeks. You didn’t develop gut issues overnight and you didn’t put on 30lbs overnight.
3.) Thrive & THEN play around with fat loss or muscle gain goals. You’ll be more self aware & educated once your reach this point.
Not until someone is adapted & healed do I recommend any kind of playing around with fat loss cuts. For some it may take 3-6 months or it can take years depending on what kind of healing (gut, hormonal, metabolic etc) you have to do. Honor your biofeedback. Biofeedback means my quality of sleep, energy level, recovery, performance, mental clarity, menstrual cycle, sex drive, hunger & satiety cues, etc.
Tips for tracking more accurately:
Pick meats that are easier to track. Ex: ground meats like beef/turkey/lamb/pork. The protein & fat grams are not as variable as say a ribeye or chuck roast.
Weigh your meat raw before you cook. Meat shrinks down something like 20-30% when you cook it. It can account for a big difference in protein/fat grams & calories if you’re logging the oz or grams of cooked meat vs the actual raw weight. Fat will differ as well, especially if you’re draining or dabbing the fat off your meat after cooking. Here’s a good resource explaining what happens.
Measure out your fats (butter, bacon fat, tallow, etc) Don’t guess. Weigh it out on a scale for most accuracy. Most of us use teaspoons or tablespoons but I don’t recommend eyeballing until you master accurately weighing food.
Reasons you may be gaining weight on low carb:
You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.
You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass.
You’re snacking too much on things like pork rinds, fat bombs, or fake keto junk like Atkins bars. Guilty 🖐🏻 They’re easy to overeat & nutrient deficient. Go back to the basics. Simplify. Meat, water, coffee, no sweeteners, no supplements.
You’re choosing highly palatable low carb foods like ribeyes, bacon, & cheese & eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will have that extra piece of cake. Choose foods that are satisfying & get the job done. I find ground beef to be most satisfying.
You’re overly fasting &/or overly training. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your intensity & workout volume. Walking & simply just moving does wonders. Don’t over complicate your workouts. SLEEP. Shorten your fasting window or STOP fasting.
You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of lean body mass, your goal weight, or 20-30% of your daily calories. Our energy sources come from fats & carbs. Take away your carbs & what do you have left? Fat. Don’t fear it. Play around with it you’ll find your threshold.
9.) Do You Think the Carnivore Diet Will Ever Be Accepted Mainstream?
Never say never, but I doubt it. Carnivore is just like being a vegetarian only we prefer meat. No one bats an eye when you say you’re a vegetarian, but you say you only eat meat? They look at you like 4 eyes. The awareness, research, and education is spreading, however, so that is promising!
Is any diet really mainstream?
There’s hundreds of ways to eat. All that matters is you pick the one that suits YOU.
10.) Where Can People Follow You?
Everyone is welcome to become part of my digital family here, lilbitoffit.com and Instagram, @lil_bit_of_fit If you’d like to be added to our email list, click here!
Thank you all for reading and allowing me to add value to your lives! I hope my experiences on this journey can allow you to find your authentic puzzle pieces to life!
The biggest struggle as far as macros with the majority of people I work with is getting in enough protein.
Most often I see women eating in the ranges of 50-70g per day wondering why they’re not seeing tone=lean muscle, why they hungry af all the time, & not seeing results in the gym.
If there’s one thing that can help you feel satisfied & increase the chance you’ll lose body fat & gain muscle in turn, it’s eating more protein. Enjoy this guide!! Swipe!
Protein has been shown to help keep you fuller longer, speed up your metabolism, & help build muscle more efficiently. I call it the master Macro.
I realize choking down a plethora of the same ol dishes isn’t for everyone, here are some tips to help you pimp up your protein game:
HELPFUL TIPS
▫️Increase meat portions at meals
▫️Add a protein source to every meal
▫️Add protein powder or collagen to shakes, oatmeal, & pancakes if you eat carbs
I use @nuethix_formulations protein powder & greens powder (LINKS IN BIO/send me a dm with questions) link:
▫️Protein oatmeal, overnight oats (if you eat carbs)
▫️Protein shakes
▫️Mozzarella string cheese & Greek Yogurt (if no dairy intolerance)
▫️Eggs, hard boiled eggs
▫️Jerky bars & sticks
▫️All natural deli meat, Rotisserie chicken
PIMP YOUR PROTEIN! MEAL PREP TIPS + GROCERY HAUL WITH COACH K!
Questions over & over again when it comes to meal prepping, protein, & macros👉”What’s something quick & easy I can make?” &, “How can I get in more protein without the fat?”
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development. Travel Radiographer, motivational writer, nutritionist, Medium — gifts of many things, she grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through Crohn’s disease & life as a radiologic technologist with 18 years experience!
After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive CrossFit athlete, she is passionate about helping others find self love, embrace their gifts, achieve their goals, & create sustainable success habits for an EXTRAordinary life!
Included the “meat your macros” with #MeatBars examples if you like 2 meals/d.
These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You don’t necessarily have to cook these in the air fryer, you can cook them anyway you want.
You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way. Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc… I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours. Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age. My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation. Some examples I’ve used with clients: 21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5) 30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1) 30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8) 45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Misconceptions & confusion that are most likely holding you back…
Like these: “I am not losing weight on the scale but am losing inches. Is this working?“ & “Muscle weighs more than fat”
Which isn’t actually true.
A lb of muscle weighs the same as a lb of fat. Just like a lb of chicken breasts weighs the same as a lb of ribeye…YES, one is fattier than the other, but a lb is a lb.
The more accurate way of saying this & probably what most people mean when they say this is “Muscle is more dense than fat.”
When you’re losing inches but not weight, this means that your body is going through what’s called recomposition or you’re losing body fat, which takes up a significant amount of space, & you’re left with a greater proportion of muscle, which takes up less space (i.e., more density)
This is actually a great sign due to the positive changes your metabolism & overall health are undergoing as you continue to build muscle!
Muscle is the organ of longevity & metabolically taxing. This means that the more muscle you have on your body, the leaner you will be. The less muscle you have, the less efficient your body is at using the calories you consume on a daily basis & the greater decline you will have in your overall health.
The scale can be a useful tool to show long-term trends but it doesn’t give you the entire picture. Additionally, fluctuations in your scale weight can happen for SO many different reasons that have absolutely NOTHING to do with body fat gain or loss.
With that, here are 7 fat loss misconceptions that are most likely keeping you stuck!
Hope these deets help!
You Can Spot Reduce Fat
Doing 200 ab crunches to reduce belly fat is commendable for effort, but you are naïve if you think you can dictate your body where to lose weight.
When you get into a caloric deficit, you will naturally begin to lose weight. This weight loss is global, it’s not isolated to 1 specific area of the body.
You train muscles to make them bigger, your body will decide how much body fat will cover those muscles. What you can do is, eat whole, nutrient dense foods the majority of the time & exercise regularly.
These 2 combined actions will give you the best opportunity to lose fat, & over a period of time, give you an opportunity to lose that extra stubborn body fat!
Weight Loss vs Fat Loss
This vitally important difference is often overlooked. Fat loss means exactly what it says — the reduction of body fat.
Whereas, weight loss can be a combo of a loss of both fat & muscle. Realizing the difference is crucial!
You really don’t want to be losing any muscle. Muscle burns cals, & gives your body that much desired shape. This shape is truly accentuated when you only lose body fat. Your body composition will improve & the appearance of your body will look leaner & fitter.
When you lose both muscle & fat, then a case of “skinny fat” occurs. Essentially, you just become a smaller version of your overweight self, you don’t have any real shape because you don’t have any muscle.
You think you are doing great because you see the scale moving down, but not realizing that any muscle you have on your frame is being used as fuel & gonezo.
Under Fueling & Protein Problem
Under eating + over exercising = bone loss, muscle loss, & a hot mess for women, hormonally & metabolically. Osteoporosis may seem like an older person’s problem, but what we do before we hit 50 sets us up for our later years.
Under eating is part of the problem. Many women I work with, especially those over 25, are not eating enough protein.
Restrictive, chronic low calorie diets & excessive fasting, concern me. Skipping breakfast & eating only once a day mean many women are missing out on vital protein (& fat) if meal quantities aren’t large enough.
We underestimate the protein we need, especially if we’re active. Repair & regrowth of muscle mass & recovery build a healthy, lean physique. We need protein for “tone”, & if we’re not careful when we lose weight, we’re actually losing muscle instead of fat.
Life compounds on itself. Building strength, protecting our bones, good digestion, & learning to eat right for our bodies before 40 & beyond is crucial.
For most, .8-1.2g of protein/lb of body weight or goal weight if you have more to lose (or even 1.5g/lb for some more petite, leaner, active women) is appropriate. Choose what’s right for you.
Cheat Meal Problems
First off, food shouldn’t be viewed as something you earn or burn. The very life force that fuels you should not be something you feel the need to have to CHEAT on. If it is, you’re doin something wrong.
Cheat meals should be kept to a minimum in general. Also, avoid letting a cheat meal snowball into a cheat day or week or fuck it attitude completely. This scenario quickly undoes any of the good work you have done.
A cheat meal that is high in cals, carbs, and fat, can be a problem. Fat & carbs are converted into body fat with very little energy used in the process. Protein has a higher energy expenditure level during the digestion process.
Drinking alcohol with a high fat cheat meal is throwing fuel on the fire. Alcohol blunts fat burning, which will accelerate the body’s tendency to store fat. It also makes you sluggish, disrupts sleep, & can take away your zest for working out!
Guessing Caloric Intake & Expenditure
This is for my “I don’t need to track my food but things aren’t working” crew. My reply when I hear this, “Okay, what are your maintenance calories & how many are you consuming right now?”
Normally, I don’t get a definitive answer. Specific macros & diets don’t make you fat in & of themselves, it’s when you intake more calories than you expend over a consistent period of time that will make you fat.
You need to figure out your total daily energy requirement (TDEE), which is basically the calories you need based off how active you are on any given day.
It can fluctuate daily, but when you figure it out, you will know how many you need. Avoid guessing. The people who continue to guess, are normally the people with high levels of body fat, struggling with every diet known to man.
Develop healthy habits & educate yourselves. There are tons of tools to help you like counting macros. Make a mental & physical lifestyle change.
Cardio Is Better For Fat Loss
The problem with cardio only options is that they don’t optimally build muscle. So, when your body burns fuel, it’s not only burning fat, it will also use any muscle tissue you have for fuel.
When you only do cardio, there is a strong possibility that you will become either skinny or skinny fat because you aren’t building any muscle.
Muscle is metabolically active, meaning it burns cals throughout the day to maintain itself. That’s why it’s hard to put a definitive number of how many cals you can burn with a resistance training workout.
The burning continues long after the workout, something you just don’t get from many of the cardio options.
Ideally, you build your exercise program around lifting weights & sprinkle in cardio for cardiovascular benefits, stress management, & to be intentionally used as a lever or fat loss.
Carbs & Fat Make You Fat
Regardless of the macro or diet, if you burn more calories than you intake, you shouldn’t put on fat, it’s that simple.
Body composition may look different depending on your diet, health status, inflammation, hydration, etc.
Having said that, you should keep processed carbs to minimum. Processed carbs are calorie dense & easy to overeat with very little nutritional value. The majority of your carbs, if you choose to consume, should come from unprocessed, low to no sugar options.
Food should be protein & healthy fat focused. You need protein & strength training in your life.
Figure out your total daily energy requirement (total number of cals you will burn based off activity) & maintain around this number the majority of the year for optimal health & fitness. The diet is up to you. I like the TDEEcalculator.net
How I’ve been able to maintain my 55lb weight loss
I maintain the same habits & commitments to myself as when I was losing weight because I want to be the healthiest, happiest, & strongest version of me I can be. You must make a lifestyle change.
I don’t let the scale determine my success or worth. I know the scale will fluctuate naturally with sleep, stress, food intake, hydration, workouts, etc. I do not cut food & punish myself when it goes up. I stay consistent & take it simply as data to help me.
I prioritize health & how I feel with food, workouts, & movement. My mindset determines my reality. I know I cannot hate myself thin, happy, strong, successful, & fulfilled. The inside determines the outside physically & mentally. Movement & lifting are always priorities no matter what age or season I’m in.
I eat simple, easy, basic af food that serves me best physically & mentally. I stick to meat, eggs, animal fats, seafood, & dairy in moderation. My gut/carnivore story is in the link in my IG bio for more info on specific diet needs & gut healing solutions.You can find that blog HERE.
I am patient & consistent af. I know body change & health take time. I leave room for flexibility. I do not cheat, earn, or burn my food. It is fuel, not a treat.
Thank you for allowing me to add value to your lives!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
