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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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How Much Protein Do We Need?

How Much Protein Do We Need?

How Much Protein Do We Need?

by Leta Deley
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.
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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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Take Control during Challenging Times

Take Control during Challenging Times

Take Control during Challenging Times

by Leta Deley
We’ve all experienced negative or challenging times, that’s part of life.  Thinking back on something that was hard, difficult or negative... did you eat your way through it?  I have often eaten my way through challenging times in my life.  After it was over all I was left with was more fat on my body, low energy and feelings of disappointment in myself.  It’s a horrible cycle that sadly I have repeated many times in my life. I have been working on changing this pattern loop and trying to use these times to create self-care strategies that not only prevent me from binge eating or eating high carbs, but also support me in so many other areas of my life. 🔹 Instead of ‘going off’… go ‘on’ Going on or staying on your plan will actually help center you at a time when you really need it.  Going off or staying off your plan actually makes you feel like you have no control over your situation, you feel helpless.  Feel the strength in being intentional. 🔹 Create a daily healthy habit plan Purposely creating a daily healthy habit plan puts you in control.  Winging it does the opposite. 🔹 Don’t let the challenge control you So many times I used hard times as an excuse to go completely off the rails, when in fact, being in control of my life (including how I’m eating) tells my body that I am being taken care of.  I am in control, I call the shots, things are not happening ‘to me’ but ‘for’ me.  This is way better than feeling helpless, which is basically what binge eating and pigging out on carbs is. ❓  Do you go off the rails during challenging times?  Do you take control or do you let it control you? 👇
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September is the Perfect Time for a Fresh Start

every day is a fresh start

September is the Perfect Time for a Fresh Start

by Leta Deley
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... 
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If You WANT Different, DO Different

if you want different do different

If You WANT Different, DO Different

by Leta Deley

There are 19 weeks left in 2023... are you where you want to be right now?

This is a great time for reflection and decision making because we still have 19 weeks left this year… lots of time to make a huge difference!

If you’re not where you had wanted to be at this point in the year... what action can you take NOW to change this? Read more...

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Why we Deserve a Judgement Free Life

Why we Deserve a Judgement Free Life

Why we Deserve a Judgement Free Life

by Leta Deley

You start keto, low carb and/or fasting (I’ll use the word ‘keto’ from now on, but it includes low carb and fasting) and are so excited you tell everyone about it… then the comments come like  “it’s just a fad”, “it’s not sustainable” or “I’m just concerned for your health”.

Or you veer off your ideal keto/low carb/fasting plan and hear “told you you’d never stick to it.” Read more...

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Do it for you!

Do it for you

Do it for you!

by Leta Deley

Making yourself a priority is what will carry you through to the finish line and beyond.  YOU are worth taking care of . Read more...

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Motivational Monday: One and Done

one and done

Motivational Monday: One and Done

by Leta Deley

I came up with the ‘One and Done’ as a way to give myself permission to enjoy foods/amounts not keto, and for a way to stop myself from going off the deep end when I do, lol

I’ve passed this phrase/philosophy on to you guys, and you’ve loved it!  I thought I’d go over the One and Done again for anyone who’s new to this way of thinking. Read more... 

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