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!
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
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.
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
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.
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.
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.)
Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in it’s entirety. I say this with love❤️
Tap photo for all the Cheat Sheets on IG
There are 100 different ways to “Meat” your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.
I’m not saying you guys have to eat this way but I’m breaking it down so y’all have a visual!Using 2 meals/d as a generic simple “meal plan” AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2.
QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ⬇️ and check out this article if you are not consuming all of the fat that’s in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/
Please check out this article!
In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe you’re fat cycling too
In a Muscle Building Phase? I suggest 3 meals/day to get your calories in
Many of you are choosing super lean meats like chicken breasts because you’re still stuck in that bro diet mindset. Talked about this in a YouTube video yesterday – YouTube link in IG bio!
Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats.
If you’re struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high. You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.
