Tag: meat diet

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Coach K’s Hopeful Gut Healing and Body Transformation Guide: From Disordered Eating, Fat Loss, Recipes, Crohn’s Disease, Food Addiction, Biohacking, Habits, Mindset & More

IBS vs IBD lilbitoffit hopeful gut healing guide

5 years ago, I wrote a journal entry about my ongoing struggle with Crohn’s disease, binge eating, unhealthy addiction to exercise, & poor body image.

I detailed longstanding struggle with my seemingly endless appetite & f*cked up addiction to stuffing huge amounts of food in my face, struggling with gut flares & drowning in a black cloud of self loathing & frustration.

I had no “cures” as of yet, but I was now out of the closet getting REAL with living in a “haunted house.”

Since writing that entry, I chose to turn that pain into something constructive. I created a community here simply sharing my life in hopes of helping others living a similar nightmare.

I wrote a super informative blog on my healing & carnivore story here that will answer the majority of your questions what I went through transitioning & how I healed via a meat based, “carnivore” lifestyle.

weight loss before and after carnivore lilbitoffit katie kelly
carnivore before and after photo katie kelly lilbitoffit life lessons fishers indiana indianapolis
katie kelly fat loss advice 10 things carnivore lilbitoffit before and after photo

I’ve received hundreds of messages asking about the journey of recovery from disordered eating, poor body image, food addiction, orthorexia, & Crohn’s disease.

Living decades with these devils on my shoulders since the age of 8, I’ve learned a lot.

After going “carnivore” with diet & changing my perspective on health & fitness, I never binge & am healthier than ever at 40 years old & med free in remission.
I want the same for you.

How did I crack the code? Brain dumped as many resources as I could in this blog for you.

First, I stopped looking outside myself for solutions, online & advice from friends, doctors, & latest fads. Instead, I decided to compassionately look inward & get curious on what life & fitness meant to me.

I started observing myself to understand my thoughts & actions.

I found without exception, I binged in response to 3 different situations that left me hungry physically & mentally:

  • When “restricting” & trying to eat like everyone else instead of ME
  • When avoiding an emotion or lacking purpose
  • When neglecting my own pleasure & needs

My priorities now are: Great food in the form of animal based nutrition — quality sleep & exercise — simple joy & inner peace.

I’ve learned to consider fitness a lifestyle I love, not a chore.

A CHAMPION means to be someone that loves the work of becoming one more than the idea of becoming one.

Hope these tips help you! Feel free to swipe, tag, save, & share any post of mine on IG freely! That’s all that I ask of you is to share anything that has helped you or will help someone else! What’s mine is yours!

***Disclaimer: This is in no way, shape, or form medical advice, I am simply sharing what has helped me***

HELPFUL GUT HEALING BOOKS AND RESOURCES
  • IBS vs IBD lilbitoffit hopeful gut healing guide
  • hopeful gut healing guide lilbitoffit

BIOHACKING GUIDE (ROUTINES, PRODUCTS, SUPPLEMENTS, & MORE)

  • BIOHACKING AND ANTIAGING GUIDE
CLICK FOR BIOHACKING BLOG HERE

ULTIMATE MEAT & MACROS EGUIDE

  • Ultimate Meat and Macros Guide lilbitoffit
GRAB YOUR MEAT & MACROS EGUIDE HERE

COOK WITH COACH K CARNIVORE RECIPE BOOK

  • cook with coach K carnivore recipe book
GRAB YOUR RECIPE EBOOK HERE
  • HELPFUL GUT HEALING BOOKS AND RESOURCES

HELPFUL PRODUCTS & SUPPLEMENTS GUIDE

  • lilbitoffit's product and supplement guide
DOWNLOAD FREE COPY OF PRODUCT & SUPPLEMENT GUIDE HERE

You could have picked a bunch of other people to follow & allow influence into your lives, but you chose me. Thank you for giving me a platform & portals to share with you my thoughts, experiences, & life through my lens. Thank you for being my most incredible supporters & being part of my digital family. Cheers to many more years of health, happiness, abundance, community, & choosing to live life on our own terms!

OXOX Coach K

Contact: katieokelly2@gmail.com

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Lilbitoffit’s Low Carb Keto Carnivore Meatloaf Recipe

LOW CARB MEATLOAF KATIE KELLY LILBITOFFIT RECIPE CARNIVORE KETO

Low Carb Meatloaf! One of my favs!

Swipe for all the cheat sheets, tips, & recipe variations!

  • LOW CARB MEATLOAF KATIE KELLY LILBITOFFIT RECIPE CARNIVORE KETO

INGREDIENTS

1 ½ lbs ground beef (or bison)
1 lb ground Italian sausage (or whatever style you prefer)
3 cloves garlic, minced (optional)
2 large eggs
1 cup crushed pork rinds
¼ cup tomato paste (optional)
¼ cup Dry Onion Soup Mix (optional)
2 tbsp Worcestershire sauce (or coconut aminos)
Extra tomato paste or ketchup (optional)

DIRECTIONS

  • Preheat the oven to 400°F
  • In a large mixing bowl, combine all ingredients and mix until well incorporated.
  • Transfer the mixture to a large loaf pan and bake for 45 minutes.
  • Optional: Spread some tomato paste or ketchup across the top of the meatloaf and bake for 10 additional minutes.

NOTES

You can exclude or substitute any ingredients that cause issues due to sensitivities. Make this recipe your own!

NUTRITION will vary
Calories: 583
Fat: 48g
Carbohydrates: 6g
Protein: 28g

MORE NOTES…

  • Carbs/serving: 6g
  • Storage: Store leftovers in the refrigerator for up to 4 days.
  • Make it Whole30: swap the Worcestershire sauce for coconut aminos & make sure that the beef bouillon powder you use to make the dry onion soup mix is compliant. You can use beef bone broth powder in its place.

FAQ’S

  • Ground beef is always the star of the show when it comes to meatloaf, but this is also excellent with ground bison.
  • You can use spicy or mild Italian sausage. You can even substitute a plain ground pork.
  • For this low carb meatloaf recipe, you can use 1 package Dry Onion Soup Mix. It’s optional if this causes issues for you. It’s simply for flavor.
  • If you do not have tomato paste, you can also use ketchup. Both make for a delicious meatloaf. I personally love ketchup. It does not cause gut issues for me. You can also use a sugar free. Go your own way.
  • Worcestershire is tangy, savory, sweet, and salty all at the same time and adds flavor. You can also use coconut aminos or soy sauce in its place. To make this a Whole30 meatloaf recipe, use coconut aminos.
  • The pork rinds in this meatloaf recipe act as a binder. If you do not have pork rinds, you can also substitute some grated parmesan cheese.

RECIPE TIPS & VARIATIONS

Storage: Store leftover meatloaf in the refrigerator for up to 4 days.

Make Bacon Cheeseburger Meatloaf: Add some chopped up crispy bacon and some sharp cheddar cheese into the meatloaf mix for a delicious cheeseburger variation.

Bacon Wrap it: After mixing the meatloaf, form it into a loaf and wrap it in bacon before putting it in the loaf pan.

Make BBQ Meatloaf: Instead of using tomato paste or ketchup in the mix and on top, swap it out for barbecue sauce. My fav is G Hughes Sugar Free BBQ Sauce

LOW CARB MEATLOAF KATIE KELLY LILBITOFFIT RECIPE CARNIVORE KETO

Can you make meatloaf without eggs? Eggs are also used as a binder, but do not add any flavor to the meatloaf. You can omit them and it will still be delicious. It just might not hold its shape as well.

Can you make meatloaf ahead of time?

Yes, absolutely. Sometimes I feel it tastes better the next day! You can freeze it as well.

**Nutrition and Macros will vary depending on ingredients used and quantity of servings size.**

Services, Coaching, Free Resources, Discount Codes, Contact 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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Keto Lasagna with Carnivore Pasta Recipe

keto lasagna carnivore pasta katie kelly lilbitoffit fishers indiana

KETO LASAGNA with CARNIVORE PASTA
Recipe Crush!! From @ketovore_farmgirl please check out her incredible account on IG!

How amazing does this look?! Lasagna was one of my favorite meals as a kid!

keto lasagna carnivore pasta katie kelly lilbitoffit fishers indiana
Image from @ketovore_farmgirl

Transitioning to a meat-based lifestyle, the traditional Italian dishes like lasagna & pasta cause tons of gut issues for me, personally.

Blessed to have talented friends creating nourishing, low carb, carnivore friendly alternative recipes that are delicious!

Recipe from Allyson’s YouTube. Check out her video!

Swipe for Recipe Slides! You can save these on Instagram Here!

  • Keto lasagna carnivore pasta lilbitoffit katie kelly fishers indiana

PASTA INGREDIENTS:

  • 6 Egg Yolks
  • 2/3 cup Cream
  • 1 1/2 cup Shredded Italian Cheese Blend
  • 1/2 cup Grated Parmesan
  • 1 Tbsp Egg White Powder
  • 1/2 cup Bone Broth or Water
  • 2 Tbsp Gelatin

PASTA DIRECTIONS:


1. Sprinkle gelatin over bone broth, stir to combine & set aside.

2. Mix the egg white powder into the shredded cheese. Add egg yolks, cream, shredded cheese & bloomed gelatin to the blender. Blend until combined.

3. Divide mixture onto 2 sheet pans lined with silicone baking mats. Spread evenly to about the size of your lasagna pan.

4. Bake at 350F for 20 minutes. Allow to cool slightly, then trim to fit your lasagna pan & set aside.

LASAGNA INGREDIENTS:

  • 2 lbs Ground Beef
  • 1 Medium Onion, diced
  • 4 cloves Garlic, minced
  • 16oz Whole Milk Ricotta Cheese
  • 16oz Whole Milk Mozzarella Cheese, grated

**Shredded Italian Cheese to taste if you like a cheesy lasagna.

  • 1/2 cup Grated Parmesan, divided
  • 1 14.5oz can Diced Tomatoes, drained
  • 2 25oz jars Marinara Sauce, no sugar added
  • 2 tsp Italian Seasoning
  • 1/2 tsp Red Chile Flakes
  • 1 Large Egg
  • Redmond Real Salt
  • Freshly Ground Pepper

LASAGNA DIRECTIONS:


1. Heat about a tablespoon of fat to a sauté pan and add the onion. Cook until softened. Add the garlic and cook just until fragrant.

2. Add your ground beef, 2 tsp Italian seasoning, 1/2 tsp chile flakes, Real Salt and freshly ground pepper to taste.

3. Once the ground beef has browned, add the 2 jars of marinara sauce. Cook 5-10 minutes to allow the flavors to meld.

4. While the sauce cooks, add your ricotta cheese, egg, 1/4 cup grated parmesan to a bowl. Mix to combine and add some freshly ground black pepper. Set aside.

LASAGNA ASSEMBLY:


1. Grease an 8 1/2 x11″ baking dish. Spread 1 1/2 cups of the meat sauce on the bottom.

2. Place a trimmed pasta sheet on top. Spread 1/2 of the ricotta mixture over the pasta sheet. Top with half of the well drained, diced tomatoes.

3. Sprinkle with some of the grated mozzarella. Add half the remaining meat sauce and sprinkle with the Italian cheese blend and parmesan.

4. Add the pasta sheets, gently pressing down. Spread the remaining ricotta. Top with the remaining drained, diced tomatoes.

5. Sprinkle with mozzarella and top with the remaining meat sauce, then the rest of the mozzarella, some Italian cheese blend and parmesan.

6. Grease a sheet of foil and wrap tightly. Bake at 375F for 30 minutes. Remove the foil, bake an additional 30 minutes uncovered.

7. Allow the lasagna to cool 15 minutes before cutting.
*The amount of cheese in this recipe is up to you. I like it cheesy so I use a lot. Feel free to add less or more to your tastes.

IG: @ketovore_farmgirl

Allyson’s YouTube Video Link

Join our Facebook Community Support Group Coaching 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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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.⁣⁣
⁣⁣⁣
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. ⁣⁣⁣
⁣⁣
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? ⁣⁣
⁣⁣⁣
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. ⁣⁣⁣
⁣⁣⁣
So I put it this way…⁣⁣⁣
⁣⁣⁣


Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?⁣⁣⁣
⁣⁣⁣

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. ⁣⁣⁣
⁣⁣⁣
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. ⁣⁣⁣
⁣⁣⁣
This is commonly why you’re constipated. Digestion slows. ⁣⁣⁣
⁣⁣⁣
This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.⁣⁣
⁣⁣⁣

  • lose belly fat guide


Other Common Symptoms:⁣⁣⁣

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

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 ⁣⁣⁣
    ⁣⁣⁣
    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?⁣⁣
    ⁣⁣
    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. ⁣⁣
    ⁣⁣
    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.⁣⁣
    ⁣⁣
    2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs.⁣⁣
    ⁣⁣
    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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Lilbitoffit’s Crispy Airfryer Meat Bars Recipe

meat bars recipe carnivore lilbitoffit

**Videos are saved in my highlights labeled “Meat Bars” on Instagram!

INGREDIENTS

  • 1-2 lb packages ground meat of choice
  • Salt &/or seasonings of choice
meat bars airfryer

I prefer a variety of meat, simply giving my body what it’s craving. Don’t care if it’s grass fed or grain fed. I prefer grain fed as far as taste, simply season with salt due to my sensitivities & Crohn’s. Season to taste however you’d like. I sprinkle the salt AFTER it’s cooked.

If you search the hastag #meatbars on Instagram people have posted tons of unique recipes!

DIRECTIONS

  • LOOSELY break up meat into 4-5 sections or “bars” & place in airfryer basket
  • Airfry, 12 minutes, 380,⁣ though the preheat. Every airfryer will be different.
  • Sprinkle salt to taste
  • meat bars airfryer

TIPS & FAQ

  • You MUST use an airfryer for the crispy texture. Baking will not give you the same product. It will be dryer and not as crispy.
  • Do not pack tightly into patties, again the crispy texture is created from NOT packing the meat tightly.
  • You can melt 1 tbsp of bacon grease or beef tallow & drizzle on top of cooked meat or put slices of bacon on top of meat pieces in air fryer before you air fry for extra flavor & fat.
  • You can use the fat in the bottom of the basket as a “dip” or “sauce” &/or for added flavor & fat.
  • You can season with your favorite seasonings & use your favorite sauces. Go your own way, you don’t have to do it the way that I do.
  • If you’re experiencing digestive issues, digestive enzymes will help! I take Utilyze by Nuethix Formulations 5-10 minutes prior to eating my meals. Discount Code: lilbitoffit
supplements utilyze lilbitoffit carnivore
  • Be creative, tag & show me your MEAT 🥩😄🙌
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How To Fix Your Bloat and Find Your Trigger Foods

Ever wasted your money on a food tolerance test to try to fix your gut issues?

🙋🏼‍♀️

 Hi it me, too.

There are numerous food intolerance tests available like blood, breath, & hair tests.

I found in my experience it didn’t tell me what I already didn’t know, & many were inaccurate.

Quick tips in a shot glass with Coach K

What saved me was tracking food & journaling symptoms. Things that caused problems I was overlooking were things like lack of sleep, combinations of foods like dairy, fruit, & veggies, & eating too fast.

The only way to accurately diagnose a food intolerance is via elimination of that food, your symptoms dissipating, then coming back when you reintroduce.

A reason a meat-based diet is great for people with gut issues & autoimmune condition is it eliminates the majority of triggers & allows your body/gut to heal which helps you lose body fat & achieve a “toned” lean healthier physique.

I discuss how to heal your gut in my Meat & Macros macros guide which you can find the link in my IG bio along with Coaching FAQs.

Talk to someone quantified if you’re not sure what to do. I promise you there is light at the end of the tunnel!

MY TRIGGERS

  • Gluten⁣⁣, corn, fiber, grains
  • Artificial sweeteners, preservatives⁣⁣⁣, most seasonings, Low quality vegetable & seed oils
  • Nuts & seeds, popcorn, spicy food
  • High fiber raw veggies⁣, basically all plants
  • Gas producing veggies (broccoli, cauliflower, Brussels)⁣⁣⁣ lettuce
  • Gritty fruit, skins/seeds
  • High fodmaps, lectins, oxalates
  • Sugar alcohols, sugar free products
  • Pork, Turkey, & dairy in larger quantities
  • PMSF Bread
  • Meals too high in fat in one sitting
  • Chewy, fatty meat like steaks & roasts (which is why I choose ground & shredded meat, I digest them better)

All links: https://linktr.ee/lil_bit_of_fit

oxox Coach K

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How to create the life and body of your dreams by choosing your own adventure

Yesterday I pulled over at Hardee’s & ordered 3 chicken boobies, grilled, plain. (I had to refrain from sayin “chicken boobies”😂)

Back to work today after a fun few days in Nashville!

The dude looked at me like I had 4 eyes. He was like, “Oh you want the chicken club sandwich?” 

I’m like 🙄, “No b*tch, I want exactly what I ordered.” My carnivores, I know you feel my pain when ordering out.

Point of this post, CHOOSE YOUR OWN ADVENTURE

video here

My past self would’ve simply settled for the sandwiches when it wasn’t exactly what I wanted because I would’ve been afraid to order something different.

Do you know we all just supposed to be here Vibin, enjoying ourselves?! That’s it. 

Why do we over complicate things?

-Because we fear judgment & not being accepted.

Manifesting the life & body you want is not about changing your current reality, it’s about shifting into the reality you desire.

Speak up for yourself.

You still have to do the work with food, exercise, money, & relationships.

The biggest steps are self-awareness & learning not to give a 💩about what other people think.

For example: my diet is 99% meat & egg-based. How dare I post me enjoying alcohol or coffee because that makes me different. It opens myself up to criticism.

I’m not sorry they bring joy to my life in moderation & I don’t give 2 fux what anyone else thinks. And neither should you.

It would’ve saved me much heartache in relationships. Because I was too afraid to ask for what I needed in fear they wouldn’t love me.

It would’ve saved tons of debt because I wasn’t buying sh*t I didn’t need just to impress other people or numb my unhappiness.

It would’ve saved years in agony trying to eat fruits, fiber, vegetables & foods that absolutely tore my insides up, exacerbating my Crohn’s.

You don’t have to be perfect or fit a mold to be worthy, to matter, or for your voice/story to impact others.

Do you boo. 

Happy hump day🥩 

Eat meat, lift weights, be happy😃 

Oxox Coach K

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How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive. 

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

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Body recomposition & losing body fat on higher protein carnivore

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.

Tap for Link!

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⁣

⁣

Save, tag, share w/yo frans🎉 

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How to beat sugar cravings and food boredom

What I have to say may piss some of you off, and that’s OK. 

I hear this question a LOT. 

I asked you guys what you were struggling with & these were the biggies: What can I do to beat the sugar cravings? And the “I’m bored with my food.” 

And I get it, I’ve been there too, & I’ve also realized when I tend to crave things like this it’s because my life & body are out of balance.

⠀So here’s the thing…there’s not just 1 reason why sugar cravings take over. It really could be a number of things, but these are the ones that are worth taking a look at first:

• Under eating, over exercising, overly fasting

• Unbalanced blood sugar

• Too many processed carbs & sugar

• Malnutrition

• Too little sleep

• Not drinking enough water

• Unmanaged stress / emotional eating

• Bad habits 

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When you start to become more aware & mindful about what’s causing your cravings & you start linking them to your lifestyle or daily choices, you can start to reset your body & strive for more balance in these areas, to help ease your cravings.

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For me, not getting good, restful sleep is a huge trigger for cravings as well as Crohn’s flares.

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Swipe through, I promise the cravings will get better the more you build a foundation on consistency & fueling your body & mind with nutrient dense foods like all the delicious meats & nourishing positive thoughts!

Oxox

Coach K