Tag: low carb diet

Posted on

Things adulthood taught me that never age 

Things adulthood taught me that never age…

#transformationtuesday 

⁣

👉🏻Choose your friends, food, & alcohol wisely. Ps. Taking 3 shots instead of 5 is still not taking better care of your body🥃 ⁣

👉🏻Credit cards are dangerous

👉🏻You can bless & block anyone or anything from your life if it disturbs your peace & energy. You don’t owe anyone anything

👉🏻Rescuing a cat 🐈‍⬛ & a bottle of @crownroyal are totally acceptable valentine gifts to yourself

👉🏻There is no such thing as too many plants (or coffee)🪴☕️ ⁣

👉🏻 I don’t remember life before @instacart & @amazon prime or #meatbars ⁣🤷‍♀️

👉🏻 Life actually starts when you get an airfryer. Get 1 sooner♨️❤️⁣

👉🏻The answer is always walk & meat 🥩🦶

👉🏻Stop ignorin all the red flags they be showin, they’re not check engine lights 😆 & when you think a mf won’t do you like that, they absolutely will do you like that 👀 ⁣

⁣

👉🏻You cannot send 2 questions to a man in the same message or next message before getting a reply to the 1st one. You’ll only get a reply to 1. Slow down😜⁣

⁣

⁣👉🏻You spend the majority of your day rubbin a piece of glass 📱🤳🏻 Love life fiercely that’s all that matters. Not just the highlight reels.⁣

⁣

⁣👉🏻Grocery Stores should put carts in the middle where my pride realizes I have too much sh*t to carry⁣⁣

⁣

⁣👉🏻Rugs are expensive save your money, spend it buying your own flowers💐 ⁣

⁣

👉🏻When I was young I wanted 2 kids, a picket fence, & married by 21…lets all laugh together. 😂 Live your own timeline.⁣

⁣

⁣👉🏻 Live simple. Things weigh you down. ⁣(Except meat. Buy the meat 🍖🙃)⁣

⁣

👉🏻Part of me wants to be a powerful independent woman who makes a 💩 ton of money & the other part wants to be a trophy wife with new boobs sitting at the pool & the most difficult decision of my day being what cocktail I wanna drink. Your wants & needs will change. Let them. Always aim to evolve higher. You can do it all!

⁣

👉🏻Beware of cocktails that taste like juice, ice cream, or a slushy…before ya know it you can’t walk & have to pick up your dignity down the street the next day. Treat your body like a trash can & you become the trash can.⁣

⁣

⁣👉🏻It’s ok to go thru this phase called “fxck everything.” Do your squats & know your worth. Take it one “WTF” at a time. ⁣

⁣

Oxox 

Coach K

Posted on

Spend less time worrying about these things to lose more body fat

Do you get anxiety when you look at old pictures or how many calories you burned or how rigid you need to be on your diet?

I’ve talked to a lot of you about this today.

Its ok if your diet is different now than it was then. You have control over your choices. And just because you have 1 or 2 days of consuming more than you normally do doesn’t mean you’ve failed.

You need to focus & track the important things. See below & make sure to save, share, & tag this post on IG!

You need to have self-awareness over chronic self sabotaging habits. 

If you are constantly worried about the number on the scale or how many calories you burned or how rigid you are with your diet because you fear other people will judge you, or how long or how much you need to be fasting & these things lead to binging & physical &/or emotional harm, we have some self healing work to do.

This exact conversation comes up in coaching consults on the reg. Whether my clients are in their 20s, 30s, 40s, 50s or beyond. Disordered eating & body image issues do not discriminate.

This concept was hard for me to accept, too. We change, it’s what we do. If you are taking care of yourself, feel good, & nourishing your body with food, so be it if you’re doing things a little differently than others.

If I have a rough body image day & miss a smaller or leaner or stronger version of myself, I quickly remember how miserable I was at certain times in my life. Then I’m grateful. 

I thought about food constantly, had intense anxiety around food in social situations, was a slave to my exercise. I worried more about what other people thought of me than what I thought about myself.

You give up your power. Your hobby then becomes chasing a smaller version of yourself. And I’ll tell you right now it doesn’t help you lose more body fat more times than it does.

Engage in movement you love & eat food that supports your physical & mental health. 

Food is a part of life, not your whole life.

Focus on the important shit that truly will move the needle forward. 

Oxox Coach K

Posted on

Basically why the vegan diet would kill me

Had a vegan DM this mornin that said my health would deteriorate & I wouldn’t be able to poop right if I didn’t eat plants & carbs.

🤔 Hmmmmm

So I snapped a picture.

My response, “I think the f*ck not, Karen.”

After 2 years of being meat based, here are some things I know for sure, see below & swipe left👈🏻

I don’t digest plants, fruits, veggies, gluten, nuts, seeds, nut butters, veggie oils, fiber, high fodmap foods, most carbs other than white rice & gluten free rice based products, lectins, oxalates, & excess sugar well

Carbs more likely make me want to binge

85% ground beef is my favorite

I thrive best on 2lbs of beef/day

No, I never get sick of it

Yes, I Crossfit & eat basically meat & eggs

No, I never feel deprived or starving

Yes, the airfryer is life. I have 2, named Albert (Al) & Abe

No, I don’t have trouble pooping, actually it’s better than ever

No, I never have abdominal pain, bloating, G.I. bleeding, or gas anymore

Yes, I still eat occasional white rice & rice cakes when I need them. I’m a liberal carnivore. No haters allowed.

No, I don’t binge anymore, my appetite has corrected

Yes, my sleep & energy are great

Yes, it took a long time (~1year) to find my groove, lose body fat, & adapt. Have patience.

Yes, I tracked macros & my food to figure shit out, & you should too if things aren’t working.

I think that rounds out the questions I got this morning, too.

Oh, & to the vegan that messaged me this mornin, if you wanna challenge this farmer‘s daughter to a bale throwing contest,  I accept.🦾🙋‍♀️🥩🐮

That is all the rambling. Happy Tuesday squad ❤️

 #teamcarnivore #meatheals #zeroplants  #autoimmunediet #meatlover #musclegaintips #fatlosstips #carnivoremacros #flexibledieting ⁣#iifymgirls  #carnivorediet #ibsdiet #ibddiet #crohnsdiet #crohnsandcolitis #bloatinghelp #animalbasednutrition #carnivorewomen #ketocarnivore #ketodiet #carnivorecoach #meatbaseddiet #animalbaseddiet #carivoreketo #carnivorebodybuilding #carnivorecrossfit #crossfitgirls #lchfdiet⁣ #guttriggers #constipationhelp 

Posted on

Lilbitoffit’s Keto Carnivore Feta Meatballs

Love the savory flavor in these bad boys!

Keto Carnivore Feta Meatballs!

Choose whatever ingredients suit your need best! I exclude the pork because I’m sensitive for example. Lamb & beef still taste fab!

Also, goat & harder cheeses in moderation  don’t seem to bother me as much as other cheeses for my fellow lactose intolerant peeps.

INGREDIENTS

200 g (7 oz) ground lamb

200 g (7 oz) ground pork (optional if you’re sensitive)

200 g (7 oz) ground beef 

100 g (3.5 oz) Feta cheese Goat or sheep

2 eggs 

Garlic to taste (optional, powdered or fresh, you’re choice)

2 tbsp ghee or butter

1 tsp black pepper (optional)

1 tsp paprika (optional)

SWIPE FOR ALL DIRECTIONS 🤗 

MACROS PER 1 MEATBALL

(Will vary on size & ingredients)

FAT: 7g

CARBS: 0g

PROTEIN: 9g

CALORIES: 100

You can Airfry & bake these too but I find the meatball texture & crispy exterior do best in a frying pan.

Ps if you don’t have a sensitivity these taste amazing dipped in a little marinara sauce!

Have fun, be creative, keep calm & carnivore on! 

Posted on

Yesterday’s magic is today’s science

Yesterday’s magic is today’s science.

What you think is magic may just be science that you don’t quite understand yet.

Stay with me here…

I’ll relate this to all of those quick fixes you think were magic, for example:

cutting carbs

slashing calories

choosing a specific diet camp

Changing your morning routine & adopting a more positive mindset…

…yesterday you may have thought these were magic when in reality it all comes down to:

science

how your body works

the power of your thoughts

how your behaviors & habits are wired & learned

the impact of your past on your present & how you choose to move forward

The point of this post is to do your own life admin. Be a forever student, be open to learning new things & experimenting fearlessly. 

Stop relying on other people to tell you what to do without learning why things work and why they don’t and why you are making the choices and thinking the thoughts of your every day. 

You have all the answers you need.

I’ll leave you with this…

…when we lose our intuition to listen to ourselves & allow ourselves to become lost in information & what everyone else is doing — we lose everything.

You can hire the best coaches, teachers, doctors etc, but if you don’t learn from yourself, learn to trust, & stop worrying about what other people think of you or your decisions — you’re allowing other people to live your lives for you.

Tough love ❤️ 

Oxox

Coach K

Posted on

Full body workout routine plus the top tips that helped me lose the most weight

Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share!⁣
⁣
Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk.⁣
⁣
You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them.⁣
⁣
Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy.⁣
⁣
I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. ⁣
Form always 1st before adding more weight to prevent injury.⁣
⁣
Take 1-2 minute rest between sets in order to ensure adequate recovery.⁣
I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼‍♀️⁣
⁣
Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. ⁣
No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life. ⁣


⁣
If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. ⁣
⁣
Can’t afford coaching?⁣
I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼‍💻📲⁣ link here

Oxox Coach K

Posted on

Carnivore Zero Carb Beef Bread Recipe

Try this beefy one out! Carnivore Beef Bread!

Found this recipe at ash-eats.com

I’ve had ground chicken carnivore bread, ground pork bread & the PSMF Bread, but as far as taste & digestibility for me (I’m sensitive to egg white powder in the PSMF bread & pork) this one is my fav if you like a higher calorie, higher fat hearty “bread” option.

Sometimes you just wanna bite into a sammy ya know?!

INGREDIENTS

8 Eggs 

1lb 85% Ground Beef

1/4C Grass-fed ghee (or butter)

1.5 tsp Sea salt

EQUIPMENT

9×5 Bread pan

Blender or food processor

Hand mixer

MACROS PER WHOLE LOAF

Fat: 184g

Carbs: 0g

Protein: 128g

Calories: 2,168

Swipe away for full directions, save, tag, & share this post with your fellow beef lovin carnivores!

It’s gluten free, zero carb, lowfodmap, low fiber, low lectin, crohns, IBS, IBD friendly as long as you’re not dairy & egg intolerant. 

You can make this lower in fat by using leaner ground beef, less butter or ghee, or less or no egg yolks. Dunno how it’ll turn out but they’re ideas, experiment! Try bacon fat or other fat of choice if you can’t do butter or ghee. Switch up your ground meat for variety! 

Have fun & enjoy!!

oxox Coach K

Posted on

If doctors had told me years ago they didn’t know what was wrong with me it would’ve saved me years of suffering

@mikhailapeterson made a post today about how much time & suffering would’ve been saved if doctors would’ve just told us they didn’t know what was wrong & we were gonna have to figure it out for ourselves.

I wasn’t diagnosed with Crohn’s until 2018. I was 35 years old. I had lived 35 years with doctors telling me to eat more fruits, vegetables, & fiber when those were the exact things basically killing me. 

Eating nothing but meat was frowned upon & frankly considered f*cked up & a shade of disordered eating, which is not. It saved me.

If you told me 2 yrs ago I could eat this many calories (2,000/d) & be happy, & maintain this level of leanness & health, I would’ve told you you were full of sh*t.

I understand what y’all are goin thru trying to figure out what food & fitness will give you the feeling & body you’re seeking. I know what it feels like to not know what to eat. I included my symptoms & a list of trigger foods along with all the many shapes & sizes of my 55lb weight loss journey in this post to help you.

I also understand what it feels like to not have the money to invest in someone to help you, which is why I created a 354 page Meat & Macros guide which you can find in the link in my IG bio at a reduced price because I want to help as many people out there as possible.

I simply want to remind you to listen to your gut, to your intuition & don’t be afraid to go against the grain, literally & figuratively if it feels right to you.

I love you guys & wish you the happiest of Fridays! ❤️

Oxox⁣

Coach K 

Posted on

How long will it take me to lose 30 pounds?

THE question everyone asks when they go to start a diet… “How long is it gonna take?”

I know you hate hearing “it depends” but there’s really no other answer for it.

Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.

In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week. 

Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting. 

Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.

Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink. 

Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.

My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯 

Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.

Feel free to save, tag, and share this post with your friends.

I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours. 

Swipe through y’all!

Peace love and meat 🥩 

Oxox 

Coach K

Posted on

I used to be hungry all the time: what I learned about hunger

Confessions of another dirty bathroom photo…

I ate 63g of carbs yesterday.

I used to be hungry all the time.

I hate sharing my food.

Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly.

Been throwin in some 2 a days the last couple weeks on days I have evenings free to experiment. Been craving carbs after my workouts in the evenings, so I honor my body & listen to her. My carbs of choice are rice cakes, easily tracked, portable, & don’t typically cause gut issues in moderation with my Crohn’s disease & autoimmune needs. Quantity varies, I am able to moderate these now. So far so good.

They help me with recovery, lower my cortisol, & help me sleep. Transparently sharing my experiences – go your own way. I stick to meat & eggs for everything else, rice cakes only post workout after an evening WOD with the 5:30 crew. I don’t crave them when I don’t need them. Rest days & days I stick to my morning workouts I don’t want them. Proud of my body & mind for supporting me in intuitive, nurturing ways compared to my self sabotaging self years ago.

Went back to CrossFit & Beats class more regularly. I realized how much more enjoyable & effective my workouts are with community. Being more social was a 2022 intention of mine, Its fed my soul & stoked my hunger in more ways than one & got me thinkin…

I remember being hungry all the time even after a huge meal, I still wanted dessert. I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. As I aged & became more self aware, a sense of amazement & awakening crept over me…  

Did this mean that the bottomless hunger I felt wasn’t physical hunger after all? Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?

I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for enjoyment & satisfaction, & not just in my belly, but in my whole life.

Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my first diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being alive. I decided that always feeling hungry & vaguely dissatisfied was part of growing up.

I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for connection, enjoyment, & love.

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. To be continued in another post at some time, let this be a conversation starter with yourself.

oxox Coach K