Tag: maintenance calories

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5 Changes That Helped Me Lose The Weight + Carnivore Diet FAQ’s

5 changes that helped me lose the weight + Carnivore diet FAQ's

Y’all wanna know what most people get wrong when it comes to dieting in general?
Not dieting.

I remember feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, bloating, no body comp changes – THAT was my normal back in the day.

I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating sugar & diet foods which were wrecking me mentally & physically.

I wondered why I could never recover or look “jacked” like other female athletes that weren’t working “half as hard” & eating 2x as much.

Fast forward today, my 40 yo self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off & simply eat food that made me feel good.

I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, AND I eat ALOT. I avg 2000 calories most days, primarily ground beef & eggs.

You can read about how I healed my gut, quit binge eating, lost 55lbs & put my Crohn’s disease in remission via the Carnivore Diet HERE. It’ll answer your questions & hopefully give you hope to heal yours too!

Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain. 

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  • 5 changes that helped me lose the weight + Carnivore diet FAQ's

Not sure what to do?

I have a whole Meat & Macros EGuide in the link in my IG bio that will give you your answers! With recipes & dedicated sections to disordered eating, dieting, and reverse dieting for any diet camp!

You can book a coaching call with me! Coaching FAQs are HERE

Some things you may not want to hear:
⁃ A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.
⁃ It may take years to get the body you want going through numerous periodization cycles.
⁃ There is a cost to being a certain level of lean. That athletic body you covet just may weigh more than you think.
⁃ Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one.

If you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.

Keepin it real,
Coach K

bio carnivore lilbitoffit katie kelly indiana fishers
Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational 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, financial struggles, Crohn’s Disease, disordered eating, CrossFit, & adapting a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

http://www.instagram.com/lil_bit_of_fit
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Signs you’re eating at your maintenance calories & what you need to do if you are not

Y’all wanna know what most people get wrong when it comes to dieting in general?

Not dieting. 

We weren’t meant to live in a constant state of restriction. Feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, no body comp changes, cold all the freakin time – THAT was my normal back in the day.

I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating all the carbs & plants, wrecking me mentally & physically. I wondered why I could never recover & I never looked “jacked” like other female athletes that weren’t working “half as hard” & eating twice as much as me.

Like a fine wine bitches. 😉

Fast forward today, my 39 year old self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off. I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, and I eat ALOT. I avg 1850-2000 calories a day most days, primarily ground beef, eggs, lamb, & Perdue ground chicken.

Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain. 

If you’re eating below where you need to be calorically & basically feeling the exact opposite of the signs we’re talkin about in the slides of this post, you most likely need to do what’s called a reverse diet. Don’t know how? I have a whole 354 page EGuide with a section dedicated to this very subject.

Included are some things you may not want to hear:

A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.

It may take years to get the body you want going through numerous periodization cycles.

There is a cost to being a certain level of lean. 

That athletic body you covet just may weigh more than you think.

Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one. You cannot do both at the same time.

Also, our bodies are all different. What weight & body fat % one person is might work great for them as far as hormonal & metabolic health, others it may not be optimal & you may need to eat more to remedy any issues.

And if you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.

Keepin it real,

Coach K

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Q&A: What should my macros be for a high protein carnivore diet, maintenance calories, and fat loss tips?

First, disclaimers:⁣

There are 50 shades of a meat based diet. Some people include small amounts of carbs, some do fat or carb re-feeds, some do not. Don’t be that Ahole that shames other people for including other things & different approaches into their diets because you don’t. We all have different needs/preferences. I see it too much. No need for dogma of any kind, we are here to learn & support one another. Choose what work best for you.⁣

Seems most “higher” protein carnivores are around 40P/60F, 50P/50F, 60P/40F as far a protein/fat macro ratios. Always go your own way, again, we’re all different!

⁣I’m showing you what I’d do for myself as far as macros, not saying you have to follow these, but a visual & calculation breakdown were requested. If you need coaching, fill out an inquiry here & I’ll send details via email.

Your 1st steps in choosing any kind of diet need to be:

1. KNOW YOUR WHY & BE SELF AWARE

2. UNDERSTAND YOUR STORY & FOUNDATIONAL STARTING POINT

3. DEFINE YOUR REALISTIC GOAL

4. SET A PLAN & ORGANIZE YOUR SUCCESS ROUTINE

⁣

As far as Carnivore, get adapted & heal FIRST. I wrote a blog from an interview on my experiences the 1st year of my carnivore journey. Please read that interview here (link also in IG bio to blog post) — it will answer the majority of your questions as far as my story, living with Crohn’s as an athlete, adapting, transitions I went through, & my special digestive needs & trigger foods.⁣

⁣I don’t recommend any kind of manipulations with the carnivore diet for fat loss until you are adapted, eating at maintenance, & thriving confidently with this lifestyle.

Fat Loss Tips:⁣

  • Create a calorie deficit from pulling from your fat macros. Protein should stay consistent (around 1g/lb of body weight or goal weight for most) Tracking will help. It creates awareness & more educated decision making when making adjustments. Protein for most/meal should be around 30g minimum, most do fine around 40-60g/meal if you’re eating 2-3 meals/d.
  • Choose meats that are easier to track & control like ground meats & eggs.⁣ Leaner meat will naturally be lower in calories.
  • When in a calorie deficit, & this will depend on your degree of calorie deficit, it can be helpful to increase your protein macros to maintain as much lean muscle mass as possible especially if you’re strength training. (YOU SHOULD BE)
  • If you’re fat cycling for fat loss, try 4-5 lean days/wk, 2-3 higher fat days/wk. Its helpful to have higher calorie (high fat days) on days of higher activity or harder workouts. You can also reserve these for days of social events for easier adherence.
  • Diet breaks & structured refeeds can be wonderful tools to create adherence, consistency, & decreased hormonal & metabolic stress. ⁣I included a graphic on different kinds of periodization.
  • Intermittent fasting can also be a wonderful tool to allow larger meals for satiety while staying within your allotted calories. Choose eating windows that work for you & your schedule.⁣ Do not abuse fasting. Extended fasting is not necessary, most do fine fasting 14-16 hrs overnight. It will bite you in the a$$ by increasing stress on the body if you abuse them. Same for overdoing protein sparing modified fasting (PSMF). PSMF are more applicable to people with significant weight to lose, of higher body fat, & kept only 2-3 days/week. If you cannot control yourself with portions after fasting because you’re SO ravenous, decreases your fasting windows.
  • If in doubt, WALK. Simply increasing steps & choosing lower intensity activities will be easier on your body yet still help create a calorie deficit by increased activity.⁣
  • If you’re including carbs in your training & fat loss diet, keep them around workouts. Your largest meal I prefer post workout for recovery & optimization & earlier in the day. Taper meal sizes as the day goes on.
  • If you’re waking up starving, having sh*tty sleep, peeing all the time, low energy – these are signs you may need higher fat, higher calories, &/or a period of a diet break or refeed. YES, hunger will be part of a fat loss diet, but you also want to optimize hormone & metabolic efficiency as much as you can. That’s what diet breaks & refeeds are for. If you’re body & mind are stressed to the titties as I say, it will not drop body fat easily or optimally.
  • Sleep is a nonnegotiable, 7-8 hrs/night. If you eat carbs, a little before bed can help decrease your cortisol level. Do not eat late, heavy meals. You won’t sleep well & your digestion will be a dumpster fire. If having loose stool after meals &/or wonky digestion, include some digestive enzymes before or mid meal to help, decrease meal sizes & decrease fat. You will adjust. I use Nuethix Formulations Utilyze, Discount Code: lilbitoffit

Full Post on IG with Cheat Sheets Here

oxox Coach K

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Carnivore Maintenance Calories & Macros for Women Who Prefer Higher Protein

Big question from yesterday: What would my general maintenance calories be & protein & fat macros for carnivore if I prefer higher protein?

These are simple calculations & general ranges for you guys to use. This doesn’t mean you have to eat these exact calories or macros. Needs will be different for everyone but this will get you close.

A refresher on what maintenance means. **Macros will vary with training/goals/personal history, etc.

The maintenance period is when we are eating enough calories to support our activities, energy expenditure & MAINTAINING our weight. Not to lose weight/fat. Not to gain.

Being in a cut adds more stress on our bodies and generally, we shouldn’t be living in those phases for more than 12-16 weeks & not dieting more than 1-2x/year.

The different ways our bodies burn calories:

1️⃣ BMR/RMR (basal/resting metabolic rate)

The amount of calories we need just to exist.

2️⃣ TEF (thermic effect of food)

Our bodies burn calories by eating & digesting our food. We burn about 10% of our total food intake cals here.

3️⃣ NEAT (non-exercise activity thermogenesis)

Our everyday activity like walking/taking, cleaning house, etc. These burn more calories than you think which is why we suggest moving & getting 10k steps/d.

4️⃣ Exercise

The calories you burn while you workout.

I love using the TDEE calculator ( https://tdeecalculator.net  ) for a good place to start, but finding a coach is the best way to make sure you tackle any imbalances or metabolic issues from the past & build a solid foundation.

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Remember, you can’t live a BIG, FULL life on an empty tank!

If you don’t know where to begin, simply fill out an inquiry here and will hop on the phone and talk about it! https://forms.gle/tqjsEmeYPDRs4zYo6

Oxox