high protein carnivore – lil bit of fit

October 30, 2023

7 easy ways to pimp your protein and hacks to break meal prep boredom

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:

https://linktr.ee/lil_bit_of_fit

▫️Add meat to salads if you eat the green stuff

▫️Add eggs!

FOOD OPTIONS

▫️Chicken, turkey, beef, seafood, pork

▫️Collagen, Protein Powder

▫️Protein pancakes (if you eat carbs)

▫️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?”

So. Much. Room. For. Possibilities🙌🏼

𝗢𝗽𝘁𝗶𝗼𝗻𝘀 𝗳𝗼𝗿 𝗹𝗼𝘄𝗲𝗿 𝗳𝗮𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻:

🍖 90-99% lean ground turkey, chicken or beef

🥚 Egg Whites

🥤Protein Powder & Collagen Peptides

🍶0% Plain Greek Yogurt

🐟 Tilapia, Cod, Shrimp, Scallops

🐖 Pork Loin

𝗘𝗮𝘀𝘆 𝗠𝗲𝗮𝗹 𝗣𝗿𝗲𝗽 𝗢𝗽𝘁𝗶𝗼𝗻𝘀 𝗙𝗼𝗿 𝗩𝗮𝗿𝗶𝗲𝘁𝘆

🔸Texture: pan fry, air fry, grill, bake, crockpot

🔸Taste: change sauces & seasonings

🔸Macros: low fat vs high fat meats

𝗠𝘆 𝗴𝗿𝗮𝗯𝘀 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸: (𝘩𝘢𝘷𝘦𝘯’𝘵 𝘣𝘦𝘦𝘯 𝘤𝘳𝘢𝘷𝘪𝘯𝘨 𝘢𝘴 𝘮𝘶𝘤𝘩 𝘧𝘢𝘵, 𝘴𝘰 𝘐 𝘸𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘵𝘶𝘳𝘬𝘦𝘺 & 𝘤𝘩𝘪𝘤𝘬𝘦𝘯. 𝘐 𝘢𝘥𝘥 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘸𝘪𝘵𝘩 𝘭𝘰𝘸𝘤𝘢𝘳𝘣 𝘴𝘢𝘶𝘤𝘦𝘴)

🔸STORES: @aldiusa @walmart @samsclub @freshthyme

🔸PROTEIN: 93% Perdue Ground Chicken & Turkey, eggs

🔸POST WORKOUT CARBS: plain rice cakes

🔸SAUCES: BBQ sauce, honey mustard, sweet & spicy mustard, coconut aminos, organic pasta/pizza sauce

🔸BEVERAGES: @zevia @goultima @topochicousa @blackriflecoffee & water

Don’t know what to do? Check out my recipe book in link below ⬇️

https://linktr.ee/lil_bit_of_fit

weight loss before and after carnivore lilbitoffit katie kelly

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!

You can catch her via Instagram @lil_bit_of_fit : http://www.instagram.com/lil_bit_of_fit

Blog: Lilbitoffit.com

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

You can simply book a call via email: katieokelly2@gmail.com

August 29, 2022

Why 80/20 Higher Fat Carnivore May Not Be Working for You

lilbitoffit katie kelly carnivore indiana high fat carnivore

Quick Tips with Coach K! Why 80/20 higher fat carnivore may not be working for you.⁣
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Highly asked question the past few weeks. Here’s input based upon my experience & people who may fit an avatar like me. ⁣
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**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.⁣
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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.⁣
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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.⁣
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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.⁣
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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.⁣
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Thank you for allowing me to express my experiences & I hope they help you! ⁣
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If you need additional help, I would love to listen & assist. ⁣
⬇️Coaching FAQ’s in link in IG bio⬇️⁣
https://lilbitoffit.com/coaching-faqs/⁣
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oxox Coach K

Coaching, free stuff, discount links, & more here!

bio carnivore lilbitoffit katie kelly indiana fishers — 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.

June 15, 2022

Fat loss tips for a higher protein approach to the carnivore diet

fat loss tips high protein carnivore diet

Why high fat carnivore & keto aren’t working for you???

I personally am an advocate of a higher protein, low carb, moderate fat approach a meat based diet.

I find most women especially, including myself, lose more body, maintain more muscle, & aesthetically attain the “toned” physique they’re looking for.

As always, everyone is different so go your own way & take what you need.

Our ultimate goal should be longevity & metabolic flexibility. Which means you’re able to utilize different energy sources (fats & carbs) efficiently without putting on excess body fat & maintaining metabolic & hormonal health.

For me, I find I feel & look my best with macro ratios anywhere around around:
0-10% Carb
40-50% Protein
50-60% Fat

I’m fully meat based adapted. I’m active enough I am able to efficiently utilize higher carbs on occasion & higher fat when I need them.

The important factor: you don’t want to eat high carb and high fat together.
That is when your body is more apt to store body fat which is why people either choose a low fat, high carb approach or they choose a high fat, low-carb approach.

Protein for most stays consistent.

Basic rule thumb: the more active you are the more you should be able to utilize more calories, which would include higher carb if you choose to incorporate them.

The less active & sedentary you are, the less carbohydrates. You may also do better on low to moderate protein approach & a higher fat.

Here are tips that helped me, you’ll wanna save & share this one!

Oxox
Coach K

lilbitoffit katie kelly indiana — 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

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All links, coaching, services, guides, contact

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!