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The Secret to Making True Change

The Secret to Making True Change

The Secret to Making True Change

by Leta Deley

Here is a short, friendly reminder....A simple way to fuel your progress?

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Small Changes, Big Transformations

Small Changes, Big Transformations

Small Changes, Big Transformations

by Leta Deley

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:

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Protein Suggestions for Specific Diets

Protein Suggestions for Specific Diets

Protein Suggestions for Specific Diets

by Leta Deley
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
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Why Protein is so Important?

Why Protein is so Important?

Why Protein is so Important?

by Leta Deley

Why Protein is so Important

For the month of October I want to talk about protein… why it’s so important, how much do we need and how can we get more into our diet.

As you know, there is SO much information out in internet land… how do we know which advice to follow? 

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Recommitting to Health [Part I]

Recommitting to Health [Part I]

Recommitting to Health [Part I]

by Leta Deley
You’re feeling amazing on keto/low carb… you’re prioritizing your health… you feel amazing, you’re losing weight, losing inches, and your health labs have never been better.  Then for one reason or another you’re NOT.  As in… not into it… AT ALL. Read more... 
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The Importance of Macros to Your Keto Diet Plan

Importance of Macros

The Importance of Macros to Your Keto Diet Plan

by Leta Deley

I’m going to tell you a not-so-carefully guarded secret.

I don’t always track my macros. Macros are macronutrients, those bits and pieces that make up the nutritional side of food that you eat. Calories are just one part of your food. There’s also fat, carbs, and protein. These elements make up your macros.

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