Carnivore Guide – Page 2

January 17, 2022

A reminder on being dogmatic about your diet

How bout we start our week off with a laugh? (& #MeatBars of course) Then somethin I wanna remind y’all, especially our newbie “carnivores” out there.

Saw a meme this mornin that said somethin like:

How to be an adult:

pay your bills
Don’t do meth
Eat bacon (I’ll add beef 🥩😉)

😂

Seriously tho…

I’d also like to add “- Go your own way” to this list.

Had some people flip their sh*t that I included rice cakes on my list of how to build a meat-based meal on last nights post.

“Well won’t that spike your insulin???? We’re not supposed to eat those!!!” They said.

Y’ALL…it all comes down to what you metabolize & absorb properly, what you digest efficiently, the quantity, your emotional relationship with that food, what food combos you pair that food with, the application of why you’re choosing to consume that food & when – I could go on & on.

A lotttttta stuff right?!

Numerous factors come into play when it comes to what kind of food, diet, & workouts are right for you.

The same thing with trying to figure out your career path or love life or purpose, etc – we are all going to be different!

Also, if you’re not digesting fat properly you’re also going to have a hard time controlling & stabilizing your blood sugar most likely. Carbs are not the enemy here. It comes down to body function & your relationship with foods.

ANY food or substance you put into your mouth (let’s keep it clean here 😆) are going to stimulate some kind of body function reaction & response. Protein & fat both raise blood glucose to varying degrees.

If you can’t break down food to absorb & utilize the nutrients like fats, proteins, vitamins, minerals, etc. you will experience sub optimal health & struggle with body goals.

Food preferences will be different for all of us. Life is way too short to be dogmatic about anything in life especially love, food & fitness.

So let’s not over complicate things, be overly sensitive, & take everything so personally that we allow the silliest things to cut like a knife & make a wound that doesn’t need to be there.

Trust the journey of your life & you will gradually outgrow what you thought you should do. You’ll outgrow what you thought you couldn’t live without & fall in love with what you truly needed & what was meant to be❤️

Oxox

Coach K

January 16, 2022

How to hit your protein & examples of meat based meals on carnivore, low carb, and keto

Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals.

Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD!

I like MyFitnessPal.

Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.

Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!

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 still 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.

Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.

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 = ~120-135 grams protein (~1.0–1.1)

30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)

45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Happy meal prepping!

January 16, 2022

The biggest question asked this week and your answer: what is your daily food & fitness routine?

The fact I match my coffee cup is making my OCD so happy right now.
Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!

Fyi! Special flash sale on the complete guide to meat & macros here!

There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.

If you’re lost on your path to success, go back to where it all began & start fresh.⁣

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You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.⁣

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When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on. ⁣

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Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted. ⁣

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LIFE TRUTHS ⁣

1.) You will never become the person you want to be if you don’t take care of your body. ⁣

2.) You are the sum of your surroundings. ⁣

3.) A wish is not a goal. ⁣

4.) The most important relationship you have is with yourself. ⁣

5.) The beauty is in the mess. ⁣

6.) Rich is in the eye of the beholder. ⁣

7.) The most important food in the world is soul food. ⁣

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Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons. ⁣

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I mapped out my new daily routine here + workout structures, swipe away. ⁣

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I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon

Link to guides in IG bio as well!⁣

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As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness

**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

January 12, 2022

How much protein should you eat and how to get in 30+ grams

Wonder how much meat you need to consume to hit 30+ grams of protein? Don’t want to track your food?

Here’s a cheat sheet of a variety of meats & animal based foods to make this as easy & basic af as possible! Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I would still 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. I was too! I also made the mistake of not adding the fat back on my meat after cooking which accounted for hundreds of calories less than I thought I was consuming. This can make or break your progress.

Check out this website! It’ll explain how draining your meat affects the leanness.

Hitting protein goals is a non-negotiable just like getting quality sleep. Protein helps us build muscle, recover, & keeps us more satiated in contrast to eating carbs. Most find you’re hungry an hour or so eating a carb based meal or snack.

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.

To quote Examine.com + current research: “if you’re of healthy weight, active, & wish to build muscle, to aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein.”

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 = ~120-135 grams protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Now go smash some meat!

oxox

Coach K

January 12, 2022

Body recomposition & losing body fat on higher protein carnivore

Body recomposition goes hand-in-hand with making sure your body feels safe enough to lose body fat which means you’re eating adequate calories for optimal body function, aka: you’re in good hormonal & metabolic health.

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.

I got down to 105 lbs, by basically starving myself & doing cardio all the time. My current body looks completely different now, same weight.

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 at work 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat

I went carnivore 2 years ago, took a higher fat approach at first, 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.

I’m not saying this is right for everyone but I just wanna explain you don’t have to fear food &/or higher protein even when you go low carb.

You can make your diet cyclical too. You don’t have to follow a higher protein approach forever just make sure however you’re eating it aligns with whatever your body goal is.

People freak out & they 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. Finally took an inbody scan & my body fat is now around 14-16% which I realize is pretty low for a female. I’m being transparent about my journey & experiences. This is the lowest my body fat has ever been & 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 that helped me!

Simply sharing my personal experiences & years working with clients as a nutrition coach. I hope these help you however you need!

I also have a 354 page guide I brained dumped everything learned throughout my years as a nutrition coach & on a carnivore diet.

Link in IG bio to get yours! I created a special discount price for you guys today! 😉

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Tips that helped me

You don’t have to cram all your protein down your pie hole in 1 meal/d or fast. Split up up your meals for optimal digestion, satiety, energy, & adherence.

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It’s not only hard on your digestive system to break down protein but large meals make it even that harder. ⁣

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If you’re experiencing that crash post meal, take a look at your meal size. You may do better with more frequent/smaller sizes. ⁣

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Protein helps us build muscle, aka we look better naked. It also keeps us satiated & full. Trust me, if you’re eating enough protein in your meal you’re not gonna want all that other bullshxt.⁣⁣

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I’ve 2 ends of the spectrum, those eating barely enough to keep a bird alive, & the opposite with my meat based peeps, smashing 200-300g of protein because they fear fat. We gotta balance them out y’all. ⁣

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Protein is even more important when we are in fat loss deficits & as we age. We want to maintain as much lean muscle mass as possible so often we need to increase our protein needs.⁣

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My general recommendation is 1g/lb of body weight if you’re in a normal healthy range, or goal weight if you have more weight to lose. ⁣

Super lean, active individuals typically require higher protein levels. Some up to 1.2-1.7g/lb. (I fit that profile, active + lift, 5’1, 105lbs, ~16%bf. I consume ~160-180ish g/d. Doesn’t mean you need to eat like this but an illustration that everyone’s needs are different.)⁣

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General Client Examples:⁣

🤍 105-110lbs, 5’0-5’2 females ~110-130g⁣

🤍 115-130lbs, 5’1-5’3 females ~120-140g⁣

🤍 135-150lbs, 5’4-5’6 females ~140-160g⁣

🤍 155-175lbs, 5’5-5’8 females ~155-180g⁣

🤍 175-200lbs, 5’8-6’0 females ~175-200g⁣

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Save, tag, share w/yo frans🎉

January 5, 2022January 5, 2022

Meeting your Carnivore Macros with Lilbitoffit’s Crispy Airfryer #MeatBars & cheat sheets for different body goals

Q: If I eat 2 lbs of meat what would my macros be? Also don’t know what my macros should be for different goals?

Basic AF “Meat Your Macros” with Crispy Airfryer #MeatBars + Carnivore Macros Examples

Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in it’s entirety. I say this with love❤️

Tap photo for all the Cheat Sheets on IG

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There are 100 different ways to “Meat” your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.⁣

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I’m not saying you guys have to eat this way but I’m breaking it down so y’all have a visual!Using 2 meals/d as a generic simple “meal plan” AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2.

⁣ QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ⬇️ and check out this article if you are not consuming all of the fat that’s in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/

In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe you’re fat cycling too

In a Muscle Building Phase? I suggest 3 meals/day to get your calories in

Many of you are choosing super lean meats like chicken breasts because you’re still stuck in that bro diet mindset.⁣ Talked about this in a YouTube video yesterday – YouTube link in IG bio!

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Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats.

If you’re struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high. You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.⁣

Swipe for all the meal prep & macros examples to help you!

Oxox

Coach K

Common Link Notes:

Purchase 354 page Ultimate Meat & Macros Guide PDF Link 🤗

Complete Supplement & Product PDF Guide link

#MeatBars Recipe Guide

Instagram

Coaching FAQ’s

All links: https://linktr.ee/lil_bit_of_fit

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January 4, 2022

The 5 top habits that helped me lose & keep off 55lbs + Carnivore Tips for Body Transformation!

Tap for YouTube

We cover your questions:

Top 5 Foundational Habits to body transformation
What can I eat on Carnivore?
Caution Foods
How do I curb cravings?
Diarrhea and constipation?
Meal timing, how much do I eat?
Macros, building muscle, losing fat?
Slow digestion tips?
Easiest way is to prep food?
Easiest food to track & digest?
How do I save money on Carnivore?
Ordering out? What do I tell others?
Do I have to track glucose & ketones to lose body fat?
Do I need to eat plants in fiber?
I’ve had bariatric surgery/a gastric sleeve can I still do Carnivore? Tips?
Is carnivore good for IBS & IBD?
Do I count carbs or net carbs? Can I eat honey & sweet potatoes?

Show notes⬇️

Purchase 354 page Ultimate Meat & Macros Guide PDF Link 🤗 https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=A7ME5JLKMGHSS

Complete Supplement & Product PDF Guide link: https://drive.google.com/file/d/1QZ7JTSHtuN_t_PcWyrEyJJyaDhTlTY7B/view?usp=drivesdk

#MeatBars Recipe Guide: https://drive.google.com/file/d/1a2AXYDWgvd_HWQf-hv_5S4I-hzQPNIFr/view?usp=drivesdk

Emr-Tek Red Light Device: https://emr-tek.com/products/firewave

Code: lilbitoffit30 for 30% off

Amazon Portable Infrared Sauna: https://amzn.to/3EUzM9x

Instagram: http://www.instagram.com/lil_bit_of_fit

Coaching FAQ’s: https://lilbitoffit.com/coaching-faqs/

All links: https://linktr.ee/lil_bit_of_fit

January 1, 2022

My not so New Years resolutions, the carnivore diet, and what you should do instead

I’ve talked about how I choose a word every year. I choose a word I desire to embrace & embody. This year, & it also, now, being the start of #worldcarnivoremonth – I feel maybe it should be BEEF 🥩🐮🦾😜

2 years “carnivore” & a lifetime to go. #bodybybeef #Merica

The word I choose helps me to make decisions, to think, to feel, to BE the essence of that word in every facet of my life. I have learned over 39 trips around the sun in this lifetime to be my own accountability partner, my own best friend, my own favorite – my most important love.

I learned to love my body because it is the longest commitment & only forever home I’ll ever have.

I learned to love my weirdness, my mind, my heart, & my spirit because it makes me, ME. And nobody else can look like me or BE ME. Same for you.

I can’t believe I’ll be 40 this year, I remember when I thought 25 was old, then 30 was old, & now it seems 40 is the new 20. I can tell ya I feel a whole helluva lot better as an almost 40 something than my 20 year old self.

My journey has been both pleasure & pain. I’m sure yours has been too. I understand.

I hear you, see you, support you.

I’m right beside you unpacking & packing those bags sippin on that cup of coffee or cocktail, pick your poison.

I’m not writing this post today, on 1-1-2022, to tell you what to do, or to tell you I have all the answers to whatever you want to change or troubles you, but I am writing this to tell you that you can do it. I’m writing this to tell you that I believe in you.

I used to pick 5-10 new goals each year. I realized a singular day on the 1st of the year, setting goals like I was “supposed to” never turned me magically into Superwoman. It didn’t magically give me the health I wanted, the body, the career, the money, the friends, the love I desired.

I was still the same ole weird lil creature that I am, still overwhelmed with trying to change too much all at once, still “shoulding” all over myself. Still lost in all the information & society’s expectations.

Within a month or so, I failed or fell off the wagon & had to start over.

Smaller.

With lower expectations.

Shrinking myself.

F*ck that sh*t.

I’ve told y’all before, you can’t live a BIG, full, ABUNDANT life on an empty tank.

For a few years, I gave up on resolutions entirely. Then, I discovered the book, “One Word” & it changed my perspective. Instead of a sh*t ton of goals, I set intentions to embody 1 goal, 1 word, & that worked a lot better.

That concept is using your word as a theme for your year.

My word for this year is ‘Abundance.’ My word for last year was ‘Joy.’ Other words I’ve used were peace, growth, & grace.

I challenge you to simply glance at the year ahead & choose a word you’d like to embody as a pillar & map of growth.

Quick annoucement to my baby carnivores & people wanting to try a meat-based diet, my group coaching is open & ready to welcome you with open arms. Coaching FAQ’s in link in IG bio and HERE

You can always dm me and don’t forget to sign up for our email list HERE

oxox

Happy New Year! LFG!

Forever your biggest fan,

Coach K

#carnivorediet #carnivoreguide #lowcarbdiet #carnivorefatloss #animalbasednutrition #meatbaseddiet #carnivorewomen #ketocarnivore #ketodiet #carnivoreketo #ketomacros #carnivoretransformation #carnivorecoach #animalbaseddiet #carnivoreathlete #lchfdiet ⁣#resetdiet #autoimmunediet #crohnsdiet #fitmoms #strongmoms #lowcarbreset #losebellyfat #fatlosstips #crossfitgirls #girlswholift #carnivoretips

September 10, 2021September 10, 2021

Your First 30 Days: A Simple Beginner’s Guide to the Carnivore Diet

Starting your Carnivore Journey, where to begin? Keep it super simple y’all.

*Realize this journey takes patience, experimentation, & everyone has different needs.

*Should be approached from a health & healing perspective 1st over a fat loss perspective.

*Adaptation times varies. Mine took about 10 months to fully adapt before I saw any fat loss. I gained 15 lbs when I started because I needed to heal & reverse diet 1st.

Your 1st 30 days should focus simply on getting adapted to eating animal based food like meat & eggs & making sure you’re eating at your true maintenance calories. Which is where your body thrives for optimal health & function based upon your activity level.

I suggest tracking on a fitness app like @myfitnesspal just to gain awareness on what you’re consuming as far as daily calories & where your macronutrients naturally fall eating this way.

Trust me, it will make your life a lot easier making appropriate adjustments to suit your goals & needs. You don’t have to track forever this is just a tool to help you figure sh*t out.

Keep meals simple, choose foods that are easier to weigh & measure to get a good handle on how your body responds to different macronutrient ratios & daily calories. Ground meat is the easiest.