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!
My weight gain & disordered eating was impacting my health. It was a problem I had yet to confront & resolve. I was a mid-size “woman” at the moment. I could wear a size L at the age of 14. My jeans size was a women’s 16. I weighed 160lbs at barely 5 foot tall.
Despite knowing I needed to lose weight & it was the reason all the kids were mean to me & none of the boys liked me I still hid my binges & ate like garbage. I had a sweet tooth & could throw down gallons of ice cream, & boxes of cereal & cheese nips in one sitting. Then I’d throw it all up & struggle with gut flares for weeks. Why TF did I do this I thought? I remember the doctor telling me I needed to lose weight & people would say the annoying, “You’d be the prettiest girl in school if you’d just lose weight.” **Insert eye roll.** But I knew there was some truth in what they were saying. My first thought? I bet I can drop 20 lbs in 2 weeks if I don’t eat & exercise more. I just need to “want it bad enough.” And I did. I stayed stuck in those self sabotaging cycles for decades. Sound familiar? I don’t have middle gears. It’s nothing, or full throttle! And that’s how I was with food, alcohol, exercise, mindset, & negative self talk. Those of you who have read my other blogs might know that I once got so thin that my hair started to fall out. I had fainting spells, low blood pressure, & cervical cancer in my 20s, & I ended up in the ER with a BAC (Blood Alcohol Content) of .346 & on a vent after a night of drinking one time. You have no idea how badly I needed to hear this to love myself & keep fat loss off forever…SWIPE!
I hope these help you too & are the very things I also teach my clients. [Coaching FAQs in IG bio] oxox Coach
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
Quick Tips with Coach K! Why 80/20 higher fat carnivore may not be working for you. Highly asked question the past few weeks. Here’s input based upon my experience & people who may fit an avatar like me.
**DISCLAIMER: I want you to find an approach & WOE (way of eating) that makes YOU feel AMAZING no matter what it is. This is not to throw shade on any diet approach, simply sharing my experience & reason why it may not be working for you if you’re similar to me. Summary in a shot glass:
I personally do better on a higher, optimal protein approach. I’m an avid exerciser, athlete, do crossfit, lift weights, & live an active lifestyle. I want to build & maintain as much muscle as possible.
I have Crohn’s disease & don’t have a gallbladder, my fat threshold is lower (means I can’t eat as much fat) than someone with a gallbladder who digests & absorbs fat well. Through personal experience tracking food & experimenting for DECADES I discovered when I ate higher fat over 150g/d, my digestion was terrible, I had slow motility, became constipated, inflamed, & gained weight.
I am lactose intolerant. Dairy causes gut upset. I’m unable to add large amounts of butter & cheese to help me increase fat. I also don’t digest pork well & bacon fat in larger quantities also causes digestion & histamine issues.
I lived decades with disordered eating. I binged & purged & also had bouts of anorexia. I am a volume eater, which means I feel more satiated & “safe” on higher volume foods like meat vs low volume food like fats & oils. It is difficult for me to feel when I’m full on high fat, which leads to overeating & thus gaining weight. Self awareness is everything y’all. Thank you for allowing me to express my experiences & I hope they help you! If you need additional help, I would love to listen & assist. ⬇️Coaching FAQ’s in link in IG bio⬇️ https://lilbitoffit.com/coaching-faqs/ oxox Coach K
Hoosier farm girl & Purdue University grad, Katie is a multifaceted girlboss! She’s a nutritionist, radiologic technologist, personal coach, executive assistant, motivational speaker & writer, brand growth consultant, & connection maker working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to organize/optimize life for better health, increased wealth & happiness! Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, fitness, & nutrition. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, hormonal imbalances, & being a competitive athlete, she is passionate about helping others find self love, achieve their goals, & create sustainable success habits for an EXTRAordinary life! Katie currently resides in Fishers, IN where she has worked in the health, sales, and nutrition field for over 17 years.
One day I woke up and I was sick of being the fat girl. I was sick of the FEELING of hating my body, feeling slow, out of shape, weak, struggling with gut issues, & frankly, mediocre. DONE.
Body transformation takes time. It’s taken me about 10 years to build and heal my physique! I currently live a meat-based or “carnivore” lifestyle and haven’t felt better!
I’ve lost 55lbs throughout my lifetime. I’ve been all shapes and sizes. I’ve made all the same mistakes as you from trying every diet known to man, bingeing and purging, restricting, abusing exercise, taking diet pills – you name it.
Only until you learn to love the skin you’re in & make the changes you need to make from a place of self love vs self loathing does true transformation take place.
You asked me for my best fat loss advice and here are 10 things I would say…
1. You don’t have to diet often once you heal your body & make peace with the right foods & workouts for you. Your routine and success habits will transform your body into whatever you want it to be. That starts with an abundance mindset.
2. You should focus on strength training and feeling amazing. Sprinkle in just enough cardio to do your body and mind well. The secret is progression and consistency. Just get to the f*cking gym.
3. You don’t need as much fiber or as many carbs as you think you do, especially if they’re causing gut issues. We’re all different. Experiment. Do what works for you, not the crowd. Eat animal based nutrition (meat & eggs) & cut processed foods.
4. Sleep & recovery are just as important as food & workouts. No, you can’t function optimally on 5 hrs of sleep. Stress management is also a must.
5. Sometimes success looks like contentment, not chaos. Drop the FOMO & slow down a little bit. I realized running myself into the ground, trying to keep up with everyone was serving no one. It’s ok to be considered boring. It’s ok to like to go to bed early & get up early. You are the star of your show, not a cameo. One person’s “living life to its fullest” may be another person’s demise if it’s not true to their alignment.
6. How bout we normalize not “liking” certain things about ourselves but being ok with it, like cellulite. Use it as empowerment & proof of a life well lived.
7. Wisdom is remembering a past experience & feeling without an emotional attachment. Learn your lessons & move on.
8. Just like life, the scale will have ebbs & flows. You can’t grow & change staying the same weight & staying at the same point in life. The secret is not allowing the ebbs & flows to affect your emotional well being.
9. Stop letting your clothes wear you. YOU wear your clothes. Be your own fashionista. Wear whatever the f*ck you want. BE EXTRA. Dress to compliment your body. Stop trying to fit into clothes that are outdated & don’t fit you anymore.
10. Stay in YOUR lane & do what’s best for you. You don’t need to follow rules or follow the crowd. Like I always say, “I don’t do rules, I do what feels right.”
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
The biggest question I get, “What is your secret to body transformation change and being consistent on the Carnivore Diet, especially at work?
I’ve worked in radiology for 17 years! I’ve been Carnivore for 3 years and counting! It helped me heal my disordered eating & put my Crohn’s in remission.
A: 👉🏻self awareness. A woman who knows herself & what she brings to the table is not afraid to eat alone. Remember that. Go your own way.
They’re not really secrets, it comes down to self-awareness & success habits.
I’ve lost 55lbs in my 40 years. My body has been all different shapes and sizes! I’ve learned so much throughout my journey!
One BIG success habit that changed the game for me, I bring an airfryer to work. I like my meat cooked fresh. I’m more satisfied with my meals & I have control over what I put in my body.
I also make sure I have a variety of meat for my 12hr shifts in radiology. If I need groceries & to optimize my time, I use @Instacart & have them delivered to work.
If you’re new around here, I talk about my story, gut issues, triggers, transitions & experiences on my first year on Carnivore here in this blog interview. It’ll answer the majority of your questions!
**I’m speaking from my experience here, remember, we are all beautifully unique & different human beings. There is no one-size-fits-all approach to anything in life. You have to find your special blend. That’s what I help my clients do!
🥩For ME, I prefer 2 meals/d on avg. The largest after my workout for recovery, the 2nd late afternoon around 2-3pm. My digestion is slow & not as efficient in the evening, therefore I keep my largest meals early in the day & fast anywhere from 16-20 hrs naturally overnight depending on my work & workout schedule. I DO NOT do extended fasting & do not force my fasts. I eat when I’m hungry, fast when I’m not. Fasting is not a dirty word. It is simply a tool & strategy to optimize fueling your body. Just like macros.
🥩I set realistic expectations as far as aesthetic goals & know I don’t always have to have an aesthetic goal. Right now I’m just chillin in maintenance. Some days I eat leaner low fat days, other days I cycle in high fat days because I’m craving fat. After about 2-3 lean days I need a high fat day. Favorite lean meats are shrimp, 90% ground beef & chicken. Higher fat meats I enjoy ground waygu beef, 80-85% ground beef, eggs, ribeye, & salmon.
🥩I realize a certain level of leanness is going to require sacrifices. You will be hungry. If you’re eating leaner meat, you’re cutting calories, so yes, it will suck. If you want shredded abs, stop complaining & put in the work. That work requires mindset shifts as well. If you’re not willing to do what it takes to look that way, set another realistic, attainable & SUSTAINABLE goal. As a coach, my job is to tell you what you need to hear, not what you want to hear. Sometimes that means setting a new goal, eating more food, committing to a healing process, resting, & learning to love yourself first.
🥩Balancing blood sugar is the key to fat loss, feeling satisfied, & minimizing cravings. Keep meals protein & fat focused. You should not be snacking in between meals. If you feel the need to snack, your meal either didn’t contain enough protein &/or fat or was not large enough.
🥩Protein is the most satiating. General range: 1g/lb of body weight or goal weight for most. Avid exercisers, athletes, people lifting weights, & older people require more. Most do well spreading out around 30-50g/meal, 2-3 meals/d without digestive distress. Take a digestive enzyme prior to eating, it will help increase stomach acid. I use Utilyze by Nuethix Formulations. Discount Code: lilbitoffit
🥩For carbs, most people do well controlling blood sugar regulation with meals under 40g of carbohydrates. The less active you are the less carbohydrates you typically require. The body optimizes carbohydrates most efficiently post workout & in the evening before bed because it reduces your cortisol (stress) level & can help you sleep better. Nail your protein first & then determine what fuel source is most appropriate for your health needs, digestion, training & fitness goals. Your fuel sources are carbohydrates & fats. So if you’re lacking energy, & you’re “carnivore,” try upping your fats.
🥩I work out fasted at 5 AM most mornings. I feel best working out 5 days/week. A mix of cardio & strength training like CrossFit, walking, & bodybuilding. Do sh*t you LOVE that keeps you active & in the gym. TAKE REST days. I prefer 1 active recovery day & 1 full rest day. You do not need to be working out 7d/wk.
🥩Manage stress. Schedule self care & rest days. Sleep 7-8 hrs/night. If you’re sleeping less than 6 you did not earn your workout. My favorite selfcare is walking, coloring, saunas, hiking, fishing, nature, writing, & creating graphics for y’all.
🥩I don’t ‘treat myself’ or ‘cheat.’ Food is not a reward/something to earn. I also dislike saying cheat because it implies it’s going to benefit you in some way. Cheaters cheat to win. You’re not winning by cheating yourself. I also stay away from sugar and carbohydrates that are physical & mental triggers for me. I am an abstainer, not a moderator.
🥩I eat 2 meals/d on avg as I said before. My days off or if I can sleep in, I can eat 1 larger meal post workout as OMAD. (One meal a day). You must experiment. Your experience/needs will be different than mine. It takes TIME. It took me an entire year to fully adapt to a meat- based lifestyle, & yes, I gained 15lbs initially. I’ve now lost around 20. Have patience.
🥩The majority of meals are my Airfryer Crispy meat bars. 85% ground beef & ground chicken. I avg 2-2.5lbs of meat/d. If you have a problem with feeling if you’re full, cook 1lb of meat & eat it. Wait 20 minutes. And if you’re still hungry cook a little more. That will keep you from over eating &/or eating too fast. I removed most pork & dairy, I don’t digest them well. I don’t add extra fat. Choose meats that are higher in fat. No, I don’t like organ meat & I don’t worry if my meat is grain fed vs grass fed. It doesn’t affect me.
🥩I stick to beef bc it’s satisfying & delicious but not SO delicious I want to binge. Food addicts tend to have issues controlling carbs, sugar, sugar free substitutes, keto treats, dairy, butter, cheese, bacon, pork rinds, hyperpalatable & processed meats.
🥩There are 50 freaking shades of the carnivore diet. We all have different tolerations & needs. I have MANY sensitivities so I typically only season with salt. The majority of my food is meat & eggs. Rice cakes on occasion pre/post workout if I have an evening workout & feel I need them. I’m rarely above 50g of Carbs/d. I do fine on white rice, rice cakes, & rice Chex cereal as far as carbs. I do not digest fruits, vegetables, lectins, oxalates, high fodmap foods, nuts & seed well at all due to my Crohn’s. I feel better not eating them.
🥩Yes, I drink coffee. Preworkout & morning drink I enjoy @strongcoffeecompany in my coffee. It’s kind of like a creamer for me. It does have caffeine. I blend about 4oz coffee, 5-6oz hot water, & 1/4 scoop of the strong coffee company latte. Use a packet of stevia if you want yours sweeter. Link in bio on Instagram. Discount code: KatieKelly
🥩As far as macros **these numbers are for ME**
I hesitate to give any specific numbers but I want to show you guys how much food you can actually eat & enjoy when you commit to healing & eating foods that work for you!
I’m 5’1, around 105-107lbs, crossFit & bodybuild 5d/wk, average 15,000 steps/d, active job in radiology. Macros vary, I leave room for flexibility. These are my avg ratios: 0-10% Carb, around 30-40% Protein, & 50-70% Fat. I do cycle lean, lower fat days with higher fat days because that’s what my body likes. I avg ~1800-2100+ cal/d. The lowest my calories get on a lean day may be around 1550. Protein I avg 160-200g. Yes, I realize that’s a 💩ton but I thrive on higher protein & moderate fat. I don’t have a gallbladder so my threshold is lower than most keto, low carb, & carnivore enthusiasts.
🥩I hit 15k steps/day, even on rest days. When I’m at work I walk around my CT machine or I take laps around the building when we are not busy. I drink a ton of water (around 100-120oz/d) + electrolytes. I like Ultima Replenisher Electrolytes in grape, raspberry, watermelon, & cherry pomegranate flavor. Link in my IG bio too!
🥩I do drink coffee daily. Have Zevia & cocktails socially. Stick to vodka, bourbon, & seltzer’s mainly. I don’t typically eat & have cocktails, I choose 1 or the other. Set a 2-3 drink max limit & I order a shot & typically a Diet Coke & mix my drinks myself when I go out so I can moderate how much alcohol is in it. Some months I won’t drink at all, others, I’ll pick 1 or 2 days & go out on the weekend. I’m an adult it’s my choice. I don’t deny or beat myself up if I choose to be a human & drink & make memories with friends & family. You shouldn’t either. I do feel better not drinking, duh, as most of us will. Alcohol also increases estrogen & messes with your sleep. So if you’re one who drinks that glass (or 2 or bottle) of wine a night, you may want to change some habits, especially if you’re having trouble sleeping, with gut issues, hormonal imbalances, etc. Lack of sleep, stress, & consuming food triggers cause more issues with any gut or Crohn’s flare‘s for me. Alcohol on occasion, I’m OK with.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
I used to be a huge sugar burner. I didn’t understand why I had energy crashes, craved carbs & was hungry all the time despite eating plenty of food.
Even when I was eating in a surplus, training for performance & muscle gain. I was eating plenty of meat paired with more rice, rice Chex, & rice cakes – no matter how large my meals were I was always hungry 2 hours later.
It was super frustrating & not convenient at all as I work in healthcare & don’t have time to have meals every 2 hours.
I fluctuated from a sugar burner, to metabolically flexible, & everywhere somewhere in between during my health & fitness journey.
Since going meat-based with my diet I no longer have these issues of being a “sugar burner.” I now can incorporate smaller portions of white rice based carbs like rice cakes around pm training with minimal negative issues. I really don’t crave them anymore, nor need them. Becoming metabolically flexible, which just means you’re able to burn both glucose & fat as fuel, was the biggest life changer. It took much experimentation & patience!
I can easily fast overnight & in between meals for hours, without having to force or feel like I want to rip someone’s head off because I’m hangry
I don’t worry about multiple snacks available at all times because I have to eat every 2 hours. That’s food freedom for me.
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Listen Linda, I dieted A LOT & did a ton of cardio in my teens, 20s, & early 30s.
I had never back squatted or even fathomed stepping into a squat rack until my early 30s.
I did pump classes and ran until my a$$ fell off, literally.
When I started CrossFit I gained about 10 pounds of muscle. I hated it. I didn’t like the scale creeping past a certain number I had in my head that I thought made me worthy and beautiful.
I was afraid to eat anything, carbs especially. Everything hurt my gut. I followed whatever diet Insta famous Sally was doing or my favorite CrossFit athlete.
Tried to eat Paleo forever because that was the CrossFit thing. Everything besides meat that is on the Paleo diet I cannot digest because of my Crohn’s disease. Dumb
My sleep was terrible. Cortisol was jacked up. I never rested. I worked out 2-3 hours a day.
It’s taken me almost 40 years to find my sweet spot & the physique you guys see you today. It took me a decade to build muscle & look like I actually worked out.
I was 160lbs at my heaviest at 5’1. I’m now around 105-107lbs at 40 yrs old & 3 years on the carnivore diet. I am also med free and my Crohn’s disease is in remission .
Stop saying you’re too old, or you don’t have time, or it’s too late to make a change. Unless you’re freakin dead, you have time.
The biggest shift you can make is your mindset and the belief that you can achieve whatever you want to.
Swipe for a list of truths you may or may not wanna hear, but they’ll change your perspective. Save & share on IG!
What would you add to that list so we can build an Army of well-fed humans & a stronger community?
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Y’all, the diet and fitness industry is keeping you unfit. There I said it.
Many of them promise 6 pack abs in a pill or quick fix. They profit on your weakness, poor health, and most of all, your ignorance.
I too was told by medical professions and “gurus” all I needed to do to lose weight and improve my gut issues were eat less calories, eat more fiber, more fruits and vegetables, and drink more water. All of which I did, gaining more weight, worse constipation, and exacerbated gut symptoms.
It’s CLEARLY not a one-size-fits-all or easy answer like eat less.
If you knew what truly matters when it comes to health and transformation, you wouldn’t fall for all the BS.
There are certain foundational principles that will help you get incredibly fit.
I made big mistakes in my fitness journey juggling digestive problems, disordered eating, & fueling like an athlete for performance. I remember starving myself after workouts because I thought I’d “undo” all my hard work. I thought I’d be “toned” & have better energy but what I actually got was “skinny fat,” weak, & bloated. What does it take to optimize workouts? 1. Adequate food quantity & proper meal timing for your workouts 2. The RIGHT food (what you can digest & absorb efficiently mentally & physically) 3. Appropriate stimulus (WEIGHTS & cardio) 4. Consistency (not perfection) 5. Recovery (SLEEP & rest days) Liquids & low volume, easy to digest foods will be your best friend when it comes to IBS & IBD & eating closer to workout times.
An endurance athlete? You train for high-level competition. You log a lot of high intensity miles each week. For you, carb or fat & calorie needs are likely higher.
Training as a bodybuilder? You lift weights with serious muscle growth in mind. Your protein & calorie needs are likely higher.
Getting ready for a fitness competition? You’re trying to drop to a single-digit body fat %. For you, carbs or fats would be lower depending on the individual & protein would be higher.
My body has been all shapes and sizes! They required different diets and different macros.
Basic Generalizations:
Carbs & Fats are your fuel sources. If you eat carbs, they’re more appropriate for the Crossfits, Cyclebar, Orange Theory, Shred415, F45, etc. We burn a ton of carbs doing high intensity activity for long periods of time. You can also fuel with fat if you’re fat adapted, I do.
Eat 90-120 min prior to exercise, minimize added fats or fiber around workouts for digestive ease. 2:1 ratio carbs to protein for traditional dieters. Ex: 50g carbs, 25g protein
5am’ers training fasted, just eat a delicious carb (traditional) or fat-filled (keto or carnivore) dinner the night before.
I’d be happy to guide you in the right direction, link here to coaching options!
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. 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, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle. Katie also has over 16 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
When I started my fitness journey my goal was to lose as much weight as possible on the scale. I had no idea what body recomposition meant. Got down to 105lbs by basically starving myself & doing cardio all the time. I’ve been all shapes & sizes & learned immensely throughout my journey by making mistakes. Know that the body you desire may take years to build & develop, mine has taken nearly a decade. I was shocked at a check up for insurance 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat (Photo left) I went carnivore 3 years ago, took a higher fat approach at 1st, gained weight (15lbs) my body fat was higher at almost ~26%. I switched to a higher protein/moderate fat approach & that is truly when my body changed to the lean physique you see today. (Photo right) You can make your diet cyclical. You don’t have to follow a higher protein approach or low carb forever, just make sure however you’re eating aligns with your body goal. People freak out & think just because they’re not in high levels of ketosis they’re not gonna be able to lose body fat. I was never in a high level of ketosis & I still managed to lose 20lbs. Took an inbody scan & my body fat is around 16% which I realize is pretty low for a female. (I’m being transparent not asking for criticism)
This is the lowest my body fat has ever been, the most food I’ve crushed, & the best I’ve felt. No matter what diet camp you belong to, if you’re gonna crush 2 habits a day please make them be SLEEP & eating enough protein Swipe for tips & #carnivorediet FAQ’s that helped me lose weight.
I hope these help you however you need! I also have a 354 page Meat & Macros guide. Link here to get yours!
“I forgot to eat.” Something you will never hear this girl say now. Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. Workouts I thought I was gonna pass out. Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. So I put it this way…
Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?
Katie Kelly/ Coach K / @lil_bit_of_fit 🙂
A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. This is commonly why you’re constipated. Digestion slows. This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.
Low quality food, deficiencies Should you eat if you’re not hungry? Or when you’re not feeling hungry but know your body needs food, what should you do? Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. 2 guiding factors of what to eat & how much: 1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach. 2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs. I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!
I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris”
Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.
Carbohydrates typically affect your blood sugar the most.
This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.
Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling) It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.
My favorite lean protein sources: Ground chicken Lean ground beef (90-93%) Cod Tilapia Shrimp Scallops Chicken breast
