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? đ
Indiana farm girl & Purdue University grad, I like to say that Iâm a multifaceted human!
I have many loves, interests, & hats.
So who is this awesome chick? đ My name is Katie Kelly. Professionally, I’m a multi-modal travel radiographer RT đ©șđ 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! Iâm here to help you discover & follow yours to a more abundant, joyful life!
Vibrational living is being in alignment with your true selfâchoosing 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 youâre seeking.
Iâm just a sweary, Indiana farmerâs daughter who went from a sick (Crohnâs 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!Â
Welcome to my digital diary & wellness blogs full of life lessons learned the hard wayđ«¶
I post content about self improvement anywhere from fat loss, budget beauty, decorating, disordered eating, feng shui, Crohnâs, 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 â€ïž
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.
You can catch me via Instagram @lil_bit_of_fit
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 â 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 âdoctors.â 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 donât digest veggies, fruits, fiber, gluten, dairy, lectins, high oxalate, or high fodmap foods well. âŁThat’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.
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.âŁ
âŁNutrition 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.
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. Itâll 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 đ It helps me make more educated decisions and adjustments.
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 đ 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:âŁ
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 youâre eating enough food.âŁ
2.) Focus on healing any G.I. issues & give it time. Be patient & consistent. You donât feel good all the time, as with any diet it takes time to find your groove. Most hit a slump around 2 weeks. You didnât develop gut issues overnight and you didnât put on 30lbs overnight.âŁ
3.) Thrive & THEN play around with fat loss or muscle gain goals. Youâll be more self aware & educated once your reach this point.âŁ
âŁHighly recommend getting the book Carnivore Cure by Judy Cho & Forever Strong by Dr. Gabrielle Lyon.
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.âŁ
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 youâre 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) Donât guess. Weigh it out on a scale for most accuracy. Most of us use teaspoons or tablespoons but I donât recommend eyeballing until you master accurately weighing food.
Reasons you may be gaining weight on low carb:
- Youâre 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. Itâs part of it. This is when you should be focusing on muscle gain & strength.
- Youâve 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.
- Youâre snacking too much on things like pork rinds, fat bombs, or fake keto junk like Atkins bars. Guilty đđ» Theyâre easy to overeat & nutrient deficient. Go back to the basics. Simplify. Meat, water, coffee, no sweeteners, no supplements.
- Youâre choosing highly palatable low carb foods like ribeyes, bacon, & cheese & eating when youâre not really hungry. Itâs like when youâre 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.
- Youâre 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. Donât over complicate your workouts. SLEEP. Shorten your fasting window or STOP fasting.
- Youâre 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. Donât fear it. Play around with it youâll find your threshold.
A Guide On How I Fixed My Fat Loss Levers: Leptin Resistance, Insulin Resistance, & Cortisol Balance Hacks
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!
oxox Coach K
