Tag: low carb nutritionist

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Metabolic Flexibility: Are you a sugar burner or fat burner?

sugar burner fat burner lilbitoffit carnivore katie kelly fishers indiana

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.
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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!
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  • sugar burner fat burner lilbitoffit carnivore katie kelly fishers indiana

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

😆

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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.

If this sounds like you & you need help and accountability, join our new Facebook community coaching group!

oxox Coach K

All links, discount codes, coaching services, free content here!
bio carnivore lilbitoffit katie kelly indiana fishers
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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The one thing you must do to succeed and it’s probably not what you think

girl gym one thing to succeed lilbitoffit katie kelly

Do you wanna be a fairytale or do you wanna be a legend?

Fxck the fairytale, be a legend.

Sunday Morning chat you need to hear.

Wanna know where I got that?

#Sundayconfessions: real housewives of New York 🙂

Who else shamelessly loves bad TV?

The character, Tinsley, was trying out boxing. She started crying & said she wasn’t happy.

The Coach flat out asked her what kind of life she wanted to live & who she wanted to be.

Gut check moment, right?!

Gratitude for my body!
Morning Movement Success Habit!
success habits girl gym carnivore diet lilbitoffit katie kelly
More Success Habits!

So I pose the question to you, what do you believe you’re worthy of & who do you wanna be?

Let that answer be the propeller that drives you throughout the week, don’t let it be the anchor that holds you back.

Everything is about perspective.

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Another one of my success habits! The envelope I was talking about in my above video! Positive affirmations and “gratitude showers”

That anchor could be a solid foundation that grounds you or it can be the very thing that holds you back & sinks the boat.

**Also, big announcement & speaking of accountability…our private Facebook Community Group Coaching membership is opening.

I’ll be sending out an email to our email list.

All Links here to sign up!

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
Sign up for the email list here!
All links, services, guides, coaching, contact here!
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Simple fat loss hacks to break your plateau!

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Hack your fat loss! Strategies that have helped me!

A secret that really isn’t a secret: switch things up! Your body is always searching for homeostasis.

Youtube video here. IG version you can save here

For me, I have a solid success routine foundation already in check. They are the big rocks like sleep, hydration, eating foods that suit you, being an active individual of life, at least 10K steps a day at least. You should have one too!

When you’re wanting to progress the needle forward or pursue different body goals, experimenting & switching things up will provide valuable information to base adjustments.

I truly believe I maintain a leaner physique utilizing a few simple techniques. They provide mild metabolic stressors that have helped boost my fat loss. A reminder these won’t do anything if you do not have the basics nailed down, FIRST.

⁃ Fasted workouts
⁃ Intermittent fasting
⁃ Infrared sauna: got mine off amazon
⁃ Red light therapy & getting in the sun: I use an EMR Tek light, here Discount Code: lilbitoffit20
⁃ Cryo or cold baths
⁃ Fat Cycling
⁃ Protein Cycling
⁃ Sleep as much as possible (this is not a new concept)

You don’t have to do all of these at the same time, experiment and see how switching one or two of these things up affects your fat loss goals.

These are strategies we craft together in your success protocol as clients.

The things that helped me lean out the most were intermittent fasting, fasted workouts, throwing OMAD in there every once in a while, quality SLEEP, & fat cycling.

Everyone is different!

We can get you set up with your success protocol, too.

Link to helpful guides info & coaching FAQ’s here

I answered your questions about what I use in my morning coffee and snapchat this morning as well. Catch the video below 🙂

I use Strong Coffee Company, discount code: katiekelly

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
Join my email list!
All links, guides, discount codes, contact info
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Things I had to do to lose belly fat and gain a lean, healthy physique

lose belly fat

“I forgot to eat.” Something you will never hear this girl say now.⁣⁣
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Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. ⁣⁣⁣
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Workouts I thought I was gonna pass out. ⁣⁣
Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? ⁣⁣
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I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. ⁣⁣⁣
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So I put it this way…⁣⁣⁣
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Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?⁣⁣⁣
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Katie Kelly/ Coach K / @lil_bit_of_fit 🙂


A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣
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This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. ⁣⁣⁣
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This is commonly why you’re constipated. Digestion slows. ⁣⁣⁣
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This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.⁣⁣
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  • lose belly fat guide


Other Common Symptoms:⁣⁣⁣

  • Irritability⁣⁣
  • Cold extremities ⁣⁣⁣
  • No sex drive⁣⁣
  • Increase in belly fat⁣⁣⁣
  • Chronic fatigue & soreness⁣⁣⁣
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Common Causes:⁣⁣⁣

  • Chronically eating in a calorie deficit⁣⁣⁣
  • Candida, Bacterial Overgrowth, Food Intolerances⁣⁣⁣
  • Malabsorption, gut inflammation⁣⁣⁣
  • Chronic stress, hormonal imbalances ⁣⁣⁣
  • Too much coffee (it suppresses appetite)⁣⁣⁣
  • Low quality food, deficiencies ⁣⁣⁣
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    Should you eat if you’re not hungry?⁣⁣
    Or when you’re not feeling hungry but know your body needs food, what should you do?⁣⁣
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    Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. ⁣⁣
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    2 guiding factors of what to eat & how much:    ⁣⁣
    1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach.⁣⁣
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    2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs.⁣⁣
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    I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!

Oxox
Coach K

Helpful guides & links: https://linktr.ee/lil_bit_of_fit

#carnivorediet #carnivore #lowcarblife #lowcarbdiet #foodaddiction #sugaraddiction #bingeeating #lchfdiet #meatdiet #iifym #ibs #ibd #crohns #colitis #crossfitwomen #bodybuildinggirls #myfitnessjourney #selfhealing #disorderedeating #crohnswarrior #orthorexia #crohnsdisease #reversediet #reversedieting #lilbitoffit #shareindy #indyblogger #losebellyfat #guthealth

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My daily routine, carnivore meal prep, macros, workouts, and how to manage hunger

I used to be hungry all the time. Had a request to post my daily routine & how I managed hunger. Y’all it doesn’t vary much. You can find that post here on IG & save it!

All products, supplements, links, & discount codes are here.

I remember the day I looked in the mirror & realized I’d been living a lie.

I’d been living in a figurative house my lies built.

Btw, 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😂 Yes, I also need to put that on a T-shirt🤔

My success, I understand now, I owe to cultivating a routine & environment that serves me positively body, mind, & spirit.

I’m still hungry but in a much different way…

I love my life & am extremely grateful. It has 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. I’d binge on massive portions of carbs, usually cookies, candy, brownies, donuts & ice cream. 

Ice cream was easier to throw up. I could eat gallons & I’m embarrassed to even tell you how many gallons I’ve eaten at 1 sitting.

As I aged & became more self aware, a sense of amazement/awakening crept over me…  

Was this bottomless hunger really all physical hunger? It couldn’t be.

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 purpose, 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 1st diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being me.

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

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. 

Sharing my routine which has enabled me to have the body & life of my dreams. 

Let this be a conversation starter with yourself. If you need help cultivating a routine, I’d be glad to listen! 🥰

oxox Coach K

#successhabits #fatlossjourney #lifelessons #happy #love #lifeisgood #carnivoretransformation #carnivorediet 

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I don’t want to track my food

I hate tracking my food. – something I hear every day⁣
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Let’s have a come to Jesus moment y’all…⁣
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When you do “structure” “right,” the freedom follows with ease.⁣
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Which means if things aren’t progressing the way you’d like chasing a specific goal you must gain self-awareness & data to help you make the correct adjustments.⁣
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Once you do that & create a “structure” that serves you & your goals, they become second nature & aren’t viewed as rigidity anymore.⁣
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Your habits & routine become part of you.⁣
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Some things you had to do before you created your structure you may not have to do anymore, a.k.a. tracking.⁣
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Too many people view “structure” as ubiquitously restrictive in a “bad” way. It’s not bad. Just like fasting isn’t bad or a dirty word unless you abuse it. They’re TOOLS.⁣
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I get it, you be scrollin the gram & people are telling you you don’t need to track your food, or diet, or eat low carb, or drink, or eat meat, or are a vegetarian – whatever….⁣
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But what most of these people aren’t telling you, The ones that have found a solution that works for THEM is that they spent years:⁣
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➡️learning about nutrition, different diets, macros, calories, trigger foods, etc⁣
➡️tracking their intake in some capacity⁣
➡️unlearning self sabotaging habits & behaviors⁣
➡️rewiring their eating & daily routine habits (most of us, me included, didn’t grow up with nutritional guidance)⁣
➡️doing the inner work to build better habits, develop better awareness of their body’s signals, change their inner narrative, & spend time in multiple different nutritional “seasons” (maintenance, deficit, surplus), often multiple times⁣
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“Eating whatever you want” looks easy for these people because they’ve done the work. ⁣
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The freedom I & they have NOW comes from the work we did years, decades prior. ⁣
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You learn thru making mistakes & having patience what actually works for your body.⁣
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You LOSE the fear & you gain 2 things:⁣
🧠knowledge⁣
🙏self-trust⁣
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So… you want the freedom? Put in the work. ⁣
All things we learn when you work with me.

Link in to coaching FAQ’s
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Oxox⁣
Coach K

#trackingmacros #fatlosstips #weightlossjourney #carnivorediet