Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
The carnivore diet is simple. It worked for me. I’m not here to tell you it’s right for everyone but I want to share my story in hopes of helping at least one person out there that has also struggled with weight, gut issues, & a poor relationship with food & self.
As long as you are eating exclusively animal products, you’re on a carnivore diet, or a meat based diet as I like to say. I simply hope that everyone that finds a solution that helps them feel & look their best!
Tips:
Make fatty red meat from ruminant animals the staple of your diet. Ground beef is my go to & it’s a budget buy! They can also be from steaks & roasts. Eating leaner cuts can be okay too on occasion but you’ll want to add more fat (butter, tallow, etc) to make sure you’re getting in enough calories.
I love to dip my meat in butter. It tastes delicious, is anti-inflammatory, & is a cheap/tasty/easy source of fat-soluble vitamins. Tallow & other real animal fats are great too!
Eggs are magical & contain a powerful punch of healthy nutrients we need to function at our best including protein, healthy fats, iron, phosphorus, selenium, & vitamins A, B12, B2, B5, etc.
Dairy is also a source of healthy fat & protein as well. Consume obviously only if you don’t have a sensitivity to it. Read your labels & choose those low in carbs & zero sugar. The more natural the better.
Non-ruminant meats like seafood, chicken & pork are a great affordable option for many too. They taste great & offer versatility. Pork can be a trigger food for gut issues & histamine responses for some. Just pay attention to how you feel after you eat any food. It’s a trigger for me & I have to consume in moderation. Seafood can be good as well, but are generally too lean.
Organ meats are without a doubt the most nutrient dense foods on earth. Once a week is more than enough, eat as needed. Try out different animal organs, some taste better than others. I personally don’t like them & take a beef organs supplement from @ancestralsupplements
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 working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, 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!
In the 40 years of my life, I’ve attempted to get into “better shape” & been a plethora of different shapes & sizes depending on what season of life I was in.
I had more than enough phases that sadly, fizzled out in a few weeks. Either because the fad diet wasn’t sustainable &/or I fell right back into my disordered eating habits again.
But this time, something was different. My motivation & drive were at an all-time high. I was sticking to my plan perfectly, & most importantly, the carnivore WOE (way of eating) was turning into my new lifestyle.
Was this journey easy? No. Did I feel great all the time? No. But what did happen within a couple weeks, my carb cravings were gone, I was satiated after meals, I was no longer binging & purging, my inflammation & gut issues had all but disappeared & I embraced stepping into my new chapter of life!
What was so different this time?
I started listening to my body & intuition instead of what everybody else was doing. I put my health first over aesthetics.
I committed to doing the hard things like: ⁃ tracking food & steps diligently ⁃ tracking my weight from an objective point of view instead of letting my emotions get the best of me ⁃ eating more food ⁃ gaining weight ⁃ making mistakes & experimenting with different foods & macros to find my sweet spot.
These 4 major changes over my 1st year on carnivore resulted in 20lbs of weight loss & the ability to consume more calories than I ever thought possible:
I stopped eating sugar, plants, processed foods, fiber, nuts & seeds. Due to my autoimmune & Crohn’s disease I do not digest these well without gut issues.
I eat meat, animal fats, eggs, & seafood.
I don’t binge, purge, or obsess over restrictive calorie counting & dieting anymore.
I eat when I’m hungry, stop when I’m truly satiated, & fast when I’m not hungry.
Notes: I initially gained 15lbs on the carnivore diet but stuck with it & adapted. It took a whole year of experimentation to find my calorie & macro sweet spot. Been meat based for 3+ years. I have lost 55lbs in my lifetimes, I’m 40 years old, been all shapes & sizes. I’m 5’1, & maintain 105lbs +/- a few lbs on 2000+ calories/d.
My weight loss did not happen overnight & you do not always feel fantastic, it’s not linear & requires a lot of patience.
I’ve lost 55lbs over my lifetime!
Common Carnivore FAQ’s
What do I eat? Do I need to buy expensive, organic, grass-fed meat? No. buy what you can afford & enjoy. Eat meat, eggs, & seafood. Ground meat & eggs are cheapest, buy what’s on sale. I would eliminate dairy, cheese, pork rinds, & artificial sweeteners the 1st 30-90 days. Most have gut or emotional issues with these things. Drink water, coffee black, unsweet tea, electrolytes.
What are high fat & low fat meats? Your higher fat meats will be your ribeyes, beef chuck roasts, ribs, waygu beef, 75-85% ground meats, pork sausage, pork butt/shoulder roasts, salmon etc. 85% ground meats are my sweet spot. Low fat favorites are shrimp, scallops, fish, 90-93% ground meats, Perdue ground chicken. Grilled chicken breast, egg whites, & chicken thighs without skin are also leaner options.
Can I use seasonings or eat other things besides meat & eggs? I’m all about freedom of choice & flexibility, if you want to use seasonings or consume other foods like carbs, fruits & veggies & they don’t cause any negative physical or mental issues – go for it. It’s YOUR diet. 1st 30-90 days, I’d stay more rigid so you know what works & what doesn’t.
Why did I lose my period? The biggest reasons I see are under eating, not eating enough fat, overly fasting, & over exercising. Keep your stress as low as possible.
I have loose stool, is this normal? I experienced this when I 1st started. Digestive enzymes will help. Take these 5-10 minutes before eating or mid meal. Try reducing meal sizes, increasing meal frequency, & lowering fat/meal. Don’t add extra fat to meals. When we reduce carbs & fiber we loose the “bulk” in our stool paired with the higher fat/protein content in meals our gallbladders release more bile to compensate to digest our meals.
I’m constipated, why? See this most often with clients when they’re consuming too lean of meat, too many processed meats & dairy, & not drinking enough water/electrolytes. Deli meat, pork rinds, dairy & sausage can be culprits, minimize these. Eat natural meat, increase fats by choosing fattier cuts like 80-85% ground beef vs chicken, increase water, & electrolytes. You should be drinking at least 1/2 your body weight in oz of water/d. Always being in a stressed out state can do this too as well as not getting enough sleep. Also, if you’re not eating enough, your digestion naturally slows too. Track your food, make sure your calories ¯os are appropriate.
Having leg cramps/muscle soreness? Make sure you’re recovering properly by managing stress, sleeping 7-9 hrs/night, getting in electrolytes & magnesium (I use Ultima Replenisher, link in IG bio), & staying hydrated.
How do you order when you eat out & travel? I typically stick to plain beef patties if I eat out, especially fast food. I’ll order 4 plain quarter lb patties from McDonalds for example. Also enjoy shrimp, scallops, salmon fillets, occasional steaks, plain/naked wings. BBQ places I go for the plain beef brisket. Ask how they cook their food & ingredients. They will custom cook your food. I ask for no oil & no seasonings. At Mexican restaurants I order the fajita meat only, no oil, no seasoning. I travel with my Instant Vortex 6qt airfryer & pack ground meat in a cooler for meat bars. I always book at hotel with a fridge, microwave, & fitness center. Cook your meat ahead of time and keep it in a baggie &/or in a cooler. At gas stations, they usually have hard boiled eggs & a microwave if you need to heat your food. Go to the grocery & stock up when you reach your destination. On the go, I enjoy rotisserie chickens, check the ingredients. In a pinch, most airports have restaurants to order meats & have hard boiled eggs.
What do I do when people question me? Use it as chance to educate on why you’re eating a meat based diet. Most people are just curious. Don’t let it trigger you, if they do give you sh*t, it is because of the way they feel about themselves, not you.
How many meals do you eat? Do you snack? During a 12hr shift work day in the ER, I eat 2 meals/d. An off day I can get away with OMAD post fasted workout. I eat around 2lbs of meat per day. I do not snack, “treat” myself, or earn food. Some days I like higher fat, others days I eat leaner. I trust & listen to my body.
How much protein should I eat/what do you eat? I will preface this with we are ALL DIFFERENT. I thrive on higher protein, I also strength train & CrossFit, have an active job, & get 15k steps per day. I avg 140-175g of protein/d. Most do well on 1g protein/ lb of body weight or goal weight if you have more to lose. I find most females do well around 120-150g of protein daily & keep a leaner physique. Others prefer a 70/30 or 80/20 approach.
Protein per meal? Most do well around 30-60g on avg of protein/meal if you’re consuming at least 2-3 meals/day.
How do I increase fat? Choose fattier cuts of meat like 75-85% ground meats, ribeye, beef chuck, pork belly, & ribs. If you have to you can add some butter, bacon fat, & tallow to meals. Ask your butcher for fat scraps or skins.
How do I know if I’m eating too much protein? The most common symptoms: waking up in the middle of night, sh*tty sleep, peeing all the time, lack of energy, hungry all the time, & excess thirst. Protein thresholds will be different for us all, it is helpful to track your food.
I feel tired all the time, why? Again, track your food. Often times you’re actually not eating enough calories. You may also not be consuming enough fat & too much protein. Most active females who workout 3-4 times per week, avg 10-15k steps/day, & lead an active lifestyle should be consuming around 1800-2100+ calories daily for general maintenance levels. Also take your electrolytes, you excrete more water & lose electrolytes during the transition.
What macro ratios should I start with to find my maintenance calories? I recommend most starting with a 1:1 ratio of protein:fat. For example, I started around 150g Protein:150g Fat then made adjustments off of that foundation. Use the TDEEcalculator.net to help you find your maintenance calories, then set your protein around 1g/lb of body weight or goal weight, then set your fat grams. You just have to experiment.
I can’t tell when I’m full! This happens often in those who come from a background of under eating, chronically dieting, orthorexia, & disordered eating. One of the biggest reasons is chronic dieting. It imbalances our natural hunger & satiety hormones (leptin & ghrelin), causing us to lose “sense” of what our body’s needs & are trying to tell us. We lose sensitivity to true stomach hunger, & get it confused with a multitude of other signals & needs like emotions, thirst, under recovery, boredom, stress, numbing, etc.
What can I do to help me feel when I’m full?
Eat regularly scheduled meals: they should be large enough to keep you satiated 4+ hrs. Protein (ex: meats & eggs) should be the center of your meals & around 30-60g of protein/meal. Daily goal around 1g/lb of body weight or goal weight if you have more to lose. (leaner individuals even up to 1.5g/lb for some) **Everyone’s preferences, thresholds/goals will be different as far as daily grams of protein. These are GENERALITIES! Some like higher fat approaches like 70/30 & 90/20 carnivore. Go your own way. I hope whatever you choose you feel AMAZING! 🙂
Do not skip meals, allow yourself to get “hangry,” & chronically under eat: especially if you tend to binge &/or emotionally eat. If you cannot control your eating when you’re overly hungry, I do not suggest intermittent fasting or doing extended fasts either. Eat slowly. It takes 20 minutes for your body to sense fullness.
Avoid trigger foods: mentally (causes emotional eating, binges) & physically (causes gut flares, bloat, energy crashes, etc) triggering foods like sugar, carbs, highly palatable & calorically dense foods like cheese, nuts, nut butter, bacon, ribs.
Will I gain weight on Carnivore? It depends on the level of healing you need to do metabolically & hormonally when you start. Also, what is your story? Have you chronically been dieting your entire life? If you’re starting from a place of under eating, you will most likely gain some weight when you start eating more food. Its basic science & will happen with any diet you choose.
We should be eating our maintenance calories the majority of the year, not dieting more than 1-2x/year for no longer than 12-16 weeks. You can use the TDEEcalculator.net to find your maintenance calories. Any weight you gain through making changes for better health & healing was most likely weight you needed to gain. Yes, you will lose the weight more easily & optimally the next time you try to diet after going through this period of taking care of yourself, eating more, focusing on muscle gain, & repairing any downregulation & imbalances from the years of undereating.
I hope there is something you can take out of this read! Good luck on your journey wherever it may find you!
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 working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, 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!
You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com
Y’all things aren’t as complicated as you think they are. Get healthy first. I promise everything else falls into line when you put your health first over aesthetic fat loss goals.
You just need a WOE (way of eating) that serves you best mentally & physically & is easy to implement into your lifestyle & stick to.
The big rocks rule: -getting good, restful sleep -getting sunshine & outside -getting daily movement -eating nutrient dense, whole, unprocessed foods -managing stress -cultivating nourishing relationships -setting boundaries & knowing it’s ok to say NO -reducing your toxin load & exposures as much as possible -drinking pure, natural water
Each person is unique & will require a different balance of macronutrients for optimal health, which can change throughout one’s life.
But, there are general guidelines for both men & women, which is a great starting place & should be helpful for most people.
➡️I personally believe you should earn your carbs through activity. Not everyone chooses to eat carbs & that’s OK too.
➡️Research has shown that the body can use (burn or store) about 40g of carbs after a meal. Your body uses carbs more efficiently if/when you’re active. Meals that exceed 40g require more insulin & often times extra carbs to be converted into fat for storage.
➡️High-quality protein is the bomb 💣 & foundation. 1g/lb of ideal body weight for most. Experiment, you can go higher if you want.
Always listen to your body, keep track of how you feel & enjoy the journey!
Pick a WOE (way of eating) that serves you best mentally & physically, is easy to implement, adhere to, & stay consistent with.
Carbs are determined & “earned” through activity level & physical needs & preferences. I find most don’t need more than 100g if you’re fueling properly with appropriate quantities of protein & healthy fats.
Keep meals under 40g of carbs if you choose to eat carbs. Some of us prefer a meat-based “carnivore” approach & that is ok too. Goes back to point #1.
Most do well with meals around 30-60g of protein. Protein I personally like around 1-1.2g/body weight or goal weight if you have more to lose. Leaner, smaller individuals can typically get away w/ranges up to 1.5g/body weight. Ex: I’m 105lb & eat around 170g P/d. Go your own way & experiment, we’re all different.
Fats, depending on your carb intake should be at least 25-35% of our daily calories. A general goal is .7-2.2g/kg of body weight. Those doing high fat carnivore may be around 80% fat/20% protein. Others that choose higher protein carnivore may be around 70/30, 60/40, or even 50/50 fat:protein as far as macro ratios. Experiment to find where you thrive & feel your best.
Choose a meal frequency that works for you. Some like OMAD, some like 2 meals/d, most stick to 3 meals/d.
Most of us should be fasting at least 12hrs overnight. No snacking & making sure our meals are protein centric with adequate healthy fats. No low quality veggie oils.
Gratitude Attitude & Get Outside: red light therapy, walks in nature, get outside at sunrise. Mindset & thoughts matter. You can’t be a negative Nancy & a Positive Patty at the same time. Who would you rather hang out with?
Realize you can eat more than you think you can & maintain a healthy weight. You do not need to eat 1200 or even 1600 calories/day to lose/maintain your weight. I have maintained my weight on around 1800-2000+ calories per day for almost 2 years. Please reverse diet if you’ve been chronically under eating. It’ll be the best thing you’ll ever do for your metabolism, hormones, health, mood, energy, sex life – everything! You’ll quickly discover life doesn’t suck when you finally start eating more than a toddler.
Focus on the big rocks: Sleep 7-8 hrs, shoot for 10k steps/d, eat your meat, drink water, minimize stressors. Being stressed to the titties is not a badge of honor. EX: sh*tty sleep, over exercising (1hr/d, 5 d/wk is enough), too much HIIT (waking 10k/d is a standard goal), under eating (most active females require 1800-2100+ cal/d for maintenance), overly fasting (12-16hrs overnight is sufficient), over caffeinating (<300-400mg/day).
Find your maintenance calories if you don’t know using the calculator on tdeecalculator.net This is what you should be consuming the majority of the year for optimal health & function. Shoot for these calorie goals 1st. I suggest getting comfortable with this before playing around with sexy stuff like fat loss cuts, fasting, & fat cycling. Especially if you come from a place of chronic dieting & disordered eating. This may mean you need to reverse diet & handle your relationship with food first before heading into a fat loss cut.
How to handle food pushers: Use this as an opportunity to educate them on why you require specific foods for your needs, preferences, dis-ease, etc. If you don’t feel comfortable doing this, a simple, “No thank you, & I appreciate you.” is all you need to say. You do not owe anyone an explanation of your needs. You are in charge of what you put in your body.
Cut toxicity from your life: Control what you consume. What you focus on will have an enormous impact on your mindset, attitude, perspective, & what you attract into your life. It is mostly a result of 3 things: What you consume (what you eat, read, listen to or watch), Who you hang out with, Your inner dialogue & self-talk. I like to refer to it as “garbage becomes garbage.” We truly become what we consume physically, mentally, & emotionally. To have a healthier life, take responsibility for what you consume.
Bring your own food to social functions, eat before, or custom order. Check the menu ahead of time. Most places always have meat. Ask them to cook your food the way you need. I ask for my meats to be cooked in no oil with no seasonings. Skip sauces & dressings or have them on the side. Skip pan-fried, breaded, creamed, dipped, scalloped, slathered, etc. Lower cal will be grilled, steamed, baked, roasted, broiled, seared.
If you’ve struggled with disordered eating/chronic dieting & can’t “feel” true hunger/satiety cues, slow down when you eat & stop fasting too long. This one – HUGE. You should be able to distinguish between true physical hunger & emotional hunger/habits. Meals should be large enough to keep you full for 4+ hrs, they should be protein/fat centric, & you should not be snacking in between meals. We numb emotions with food, we eat too fast, we eat our kids food, we eat in front of the tv, we wire our brains to think these self sabotaging habits are normal. You can choose to change those habits & re-write your story.
Realize the adaptation period takes a lot longer than you think. It’s a journey! Ya gotta give it more than 2 weeks to a month y’all. I gained 15lbs initially on the carnivore diet because my body needed to heal. Yes, it was uncomfortable, but I knew & always say any weight you gain trying to gain HEALTH is weight you NEEDED TO gain.
Have patience & commit to doing the hard things that are right things to give you long-term health & longevity.
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 working with individuals, businesses, organizations, & executives. She specializes in gut health, sports nutrition, disordered eating, social branding, human connection, and how to optimize life to attract health, wealth, & happiness. Katie welcomes all preferences & skill levels with a no diet dogma or one size-size-fits-all approach to health, wellness, 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!
I used to be a huge sugar burner. I didn’t understand why I had energy crashes, craved carbs & was hungry all the time despite eating plenty of food.
Even when I was eating in a surplus, training for performance & muscle gain. I was eating plenty of meat paired with more rice, rice Chex, & rice cakes – no matter how large my meals were I was always hungry 2 hours later.
It was super frustrating & not convenient at all as I work in healthcare & don’t have time to have meals every 2 hours.
I fluctuated from a sugar burner, to metabolically flexible, & everywhere somewhere in between during my health & fitness journey.
Since going meat-based with my diet I no longer have these issues of being a “sugar burner.” I now can incorporate smaller portions of white rice based carbs like rice cakes around pm training with minimal negative issues. I really don’t crave them anymore, nor need them. Becoming metabolically flexible, which just means you’re able to burn both glucose & fat as fuel, was the biggest life changer. It took much experimentation & patience!
I can easily fast overnight & in between meals for hours, without having to force or feel like I want to rip someone’s head off because I’m hangry
I don’t worry about multiple snacks available at all times because I have to eat every 2 hours. That’s food freedom for me.
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
Y’all, the diet and fitness industry is keeping you unfit. There I said it.
Many of them promise 6 pack abs in a pill or quick fix. They profit on your weakness, poor health, and most of all, your ignorance.
I too was told by medical professions and “gurus” all I needed to do to lose weight and improve my gut issues were eat less calories, eat more fiber, more fruits and vegetables, and drink more water. All of which I did, gaining more weight, worse constipation, and exacerbated gut symptoms.
It’s CLEARLY not a one-size-fits-all or easy answer like eat less.
If you knew what truly matters when it comes to health and transformation, you wouldn’t fall for all the BS.
There are certain foundational principles that will help you get incredibly fit.
I made big mistakes in my fitness journey juggling digestive problems, disordered eating, & fueling like an athlete for performance. I remember starving myself after workouts because I thought I’d “undo” all my hard work. I thought I’d be “toned” & have better energy but what I actually got was “skinny fat,” weak, & bloated. What does it take to optimize workouts? 1. Adequate food quantity & proper meal timing for your workouts 2. The RIGHT food (what you can digest & absorb efficiently mentally & physically) 3. Appropriate stimulus (WEIGHTS & cardio) 4. Consistency (not perfection) 5. Recovery (SLEEP & rest days) Liquids & low volume, easy to digest foods will be your best friend when it comes to IBS & IBD & eating closer to workout times.
An endurance athlete? You train for high-level competition. You log a lot of high intensity miles each week. For you, carb or fat & calorie needs are likely higher.
Training as a bodybuilder? You lift weights with serious muscle growth in mind. Your protein & calorie needs are likely higher.
Getting ready for a fitness competition? You’re trying to drop to a single-digit body fat %. For you, carbs or fats would be lower depending on the individual & protein would be higher.
My body has been all shapes and sizes! They required different diets and different macros.
Basic Generalizations:
Carbs & Fats are your fuel sources. If you eat carbs, they’re more appropriate for the Crossfits, Cyclebar, Orange Theory, Shred415, F45, etc. We burn a ton of carbs doing high intensity activity for long periods of time. You can also fuel with fat if you’re fat adapted, I do.
Eat 90-120 min prior to exercise, minimize added fats or fiber around workouts for digestive ease. 2:1 ratio carbs to protein for traditional dieters. Ex: 50g carbs, 25g protein
5am’ers training fasted, just eat a delicious carb (traditional) or fat-filled (keto or carnivore) dinner the night before.
I’d be happy to guide you in the right direction, link here to coaching options!
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
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.
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
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. Got down to 105lbs by basically starving myself & doing cardio all the time. I’ve been all shapes & sizes & learned immensely throughout my journey by making mistakes. 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 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat (Photo left) I went carnivore 3 years ago, took a higher fat approach at 1st, 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. (Photo right) You can make your diet cyclical. You don’t have to follow a higher protein approach or low carb forever, just make sure however you’re eating aligns with your body goal. People freak out & 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. Took an inbody scan & my body fat is around 16% which I realize is pretty low for a female. (I’m being transparent not asking for criticism)
This is the lowest my body fat has ever been, the most food I’ve crushed, & 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 & #carnivorediet FAQ’s that helped me lose weight.
I hope these help you however you need! I also have a 354 page Meat & Macros guide. Link here to get yours!
I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris”
Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.
Carbohydrates typically affect your blood sugar the most.
This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.
Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling) It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.
My favorite lean protein sources: Ground chicken Lean ground beef (90-93%) Cod Tilapia Shrimp Scallops Chicken breast
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!
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.
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.
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.
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.
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.
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.
I mapped out my new daily routine here + workout structures, swipe away.
I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon
**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
Confessions of another dirty bathroom photo… Dis me. I’m awkward af trying to get body photos. I dunno how to properly “pose.”😆 but I’m glad I do. They make me proud of how far I’ve come & what my body & mind are capable. Just a friendly reminder you can do whatever shade of the Carnivore Diet you want (or any other diet for that matter). I feel I’m speaking for the majority of us meat-based folk who love this lifestyle because it works for us. I’m 2 years in. We really don’t care what you eat or what your body looks like as long as you’re happy & healthy. It’s really none of our business what you eat every day, what workouts you do, what your body looks like, if you show your body & journey or not. We just love happy people. Be nice to each other. I feel I needed to reiterate that again. I know some people say we all have the same 24 hours in a day, & literally we do, yet realistically we don’t. I preach being a DOer. Yes, you either DO or you DON’T. But be nice to those who have children or special circumstances which make going to the gym or a certain fitness goals challenging. I’m not giving excuses for “lazy” people but just asking you to be nice. Perfection is never needed, but do remember EFFORT matters no matter what your circumstance & you can still be a person that keeps COMMITMENTS to yourself in whatever way YOU need. As for shades of “carnivore”…some of us eat a little bit of carbs. Some don’t. Some eat organs, some don’t. Some just eat beef, some don’t. Doesn’t matter. I for one can do a little bit of plain rice cakes/white rice as far as starchy carbs. I keep these around my workouts if I’m going to incorporate some. I do that because that’s when my body metabolizes & utilizes them the most efficiently for performance & recovery. I don’t eat them often or every day, I simply eat them when my body is telling me I need them. I also incorporate leaner, lower fat days with higher fat days. This too varies & I also listen to my body & eat accordingly. I’m happy in maintenance. I notice after 2-3 days of eating lower fat, I crave more fat. Because I most likely need more calories, especially after hard training days. My fat macros vary. Protein is around 160-200g most days. I also am very active, CrossFit, & lift weights. So what I do may not work for you. I posted a guide for optimizing eating for workouts yesterday, save tag & share that post. Great resource! This style of eating works very well for me, my needs, & my body is responding well. I’m leaner than I ever have been before, eating 1800-2000+ calories on avg & ~2-2.5lbs of meat/day. Lean days I prefer ground chicken, shrimp, & 90% ground sirloin. High fat days I enjoy 80-85% ground beef & lamb, eggs, & ribeyes. My crispy airfryer #meatbars are LIFE & I eat them every day because I love them. And I’m so happy y’all are loving them too! Tag away! I also haven’t had a Crohn’s flare or binge since I went meat based 2 years ago — the best part! Yes, people look at me like I’m crazy when I tell them I really just eat meat AND I prefer “CrossFit.” People told me I couldn’t do it. My bloodwork, mental clarity, energy level, & physique say otherwise. 😉 Listen to you body’s. I am happy to share my experiences & I fully admit I made a lot of mistakes on the way, I didn’t always feel well, I initially gained 15lbs & I wanted to stop numerous times along my journey. Any diet that serves you best mentally & physically & is high in bioavailable nutrients will always be better than one that lacks the essentials your body needs to function properly. Love y’all Peace love & meat 🥩
