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! 😉
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.
It’s not only hard on your digestive system to break down protein but large meals make it even that harder.
If you’re experiencing that crash post meal, take a look at your meal size. You may do better with more frequent/smaller sizes.
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.
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.
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.
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.)
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
