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The Secret to Making True Change
The Secret to Making True Change
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Here is a short, friendly reminder....A simple way to fuel your progress?
Small Changes, Big Transformations
Small Changes, Big Transformations
Ever feel like your goals are just too big? Or that you will never ever get to your goal?Stacie Anderson Here's a secret:
Protein Suggestions for Specific Diets
Protein Suggestions for Specific Diets
Protein Suggestions for Specific Diets
Last week we talked about general protein guidelines, but what if you’re on a very specific type of diet? As always, you can tailor any diet to suit your needs, but let’s talk about what the experts suggest for protein macros for some of the most popular diets:
🔹 Keto
A traditional ketogenic diet is 75% fat, 20% protein and 5% carbs. This can be tailored to suit your goals and lifestyle. If you want to include more protein, lower the fat macros. If your goal is to be in ketosis (for faster weight loss and/or healing a health condition), it’s best you test yourself with a blood ketone meter to see how high you can go on your protein before going out of ketosis. For regular weight loss and good health, ketosis is not necessary.
🔹 Paleo
A typical paleo diet consists of 40% fat, 30% protein and 30% carbohydrates.
🔹 Carnivore
Experts say you should aim for 1.2 – 2.2 grams of protein per kg of body weight. For example, a 154 lb. individual with a moderately active lifestyle might consume 112 – 154g of protein per day. Up the protein if you exercise a lot.
🔹 Low Carb
Eating low carb is pretty macro flexible. You have to determine for yourself how many carbs your body can handle and still lose weight. These macros will vary greatly from person to person, but a good guideline is: 30 – 40% fat, 40 – 50% protein and 10 – 25% carbs.
❓ Do you stick to a specific amount of protein per day, or do you wing it? 👇
You got this!
💗 Leta
How Much Protein Do We Need?
How Much Protein Do We Need?
There is a lot of conflicting information out in internet-land. Even the health experts we’ve been following for years have different points of view when it comes to how much protein we need. When following a low-carb diet, your protein needs can vary based on your specific health goals, activity level, Overall health.
Creating the ‘You’ Plan
Creating the ‘You’ Plan
Do you ever hear about an eating/health plan and think ‘oh, if I just did that EXACTLY I would lose so much weight/get healthy’? But then you do the plan and part way into the plan you’re like ABORT, ABORT!?! Read more...
September is the Perfect Time for a Fresh Start
September is the Perfect Time for a Fresh Start
There is something so exciting about September! I have such fond memories of how excited I would get at the end of August when my Mom would take me to the s tore to pick out all my school supplies and new clothes... it was the BEST! Read more...
Do it for you!
Do it for you!
Making yourself a priority is what will carry you through to the finish line and beyond. YOU are worth taking care of . Read more...
3 Ways to easily get Back on Track
3 Ways to easily get Back on Track
It happens for one reason or another... a stressful time, a vacation that never ended, or maybe you’re still ‘off’ from when Covid started. I can tell you from personal experience, it’s not easy to get back into the groove. Here's my list of 3 things I did to change my mindset and get back on track. Read more...
3 Things that Stop Fat Loss in it’s Tracks
3 Things that Stop Fat Loss in it’s Tracks
The last 3 years I have been on, off, on, kinda on, not even close to being on etc... so it's understandable that I have not lost any weight and in fact have put on some weight. But at different stages of my life (I'm in perimenopause pretty deep here) I give myself some grace... feeling good is my #1 goal now. Sleeping well and feeling well are my top priorities now. At this time I don't feel as well when I zero calorie fast, so I have made adjustments. Read more...
Create Big Changes by Starting Small
Create Big Changes by Starting Small
Are you an ‘all or nothing’ kind of person? Or do you start off SO gunho out of the gate but then peeter off? Most of us try to make huge changes in our habits and usually those changes are not easy ones. Read more...
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