Keto Lifestyle with Jessica Tye, NTP
Health & Fitness:Nutrition
Jessica addresses this email that came in from a listener:
"Dear Jessica,
Good morning. I am sitting here in my living room this morning crying in my coffee. I feel like I am out of control with my diet. I have been low carb for 3.5 years and lost 63 pounds (I started at 216.) I have since gained about 8 pounds and I can’t get it off. I am 46 years old and I am majorly stressing over my food choices.
Confession... I have had at least one bad meal a week since thanksgiving. I know that’s what my problem is but I can’t get it under control. I do great during the week and fail on the weekends. I try to IF but I literally get sick a lot of times if I try to stretch to 16 hours.
When I do good, I have bacon and eggs for breakfast, no snacks and lunch is usually a pc of chicken or a ground beef patty with added butter and a veggie. Dinner is usually a salad with spring mix, a little tomato, Parmesan, roasted pecans, 1 tablespoon of olive oil and two tablespoons of marzetti all natural ranch dressing. I am done for the day after dinner.
What can I do to get back on and stay in track? This a lifestyle not a fad diet. I can’t afford to hire a private coach so I am at this alone. I don’t know of any low carb doctors or dieticians in my area so I have no one to turn to. I don’t do social media so that knocks out any help there. I am scared to trust just anyone. I listen to your podcast so I turned to you once again. "
PLUS we address teen/child athlete nutrition and lifestyle choices and how we, as parents, can help influence them in the most healthful ways possible.
Finally, below is the calculations for BMR, as discussed. If you would prefer to not do these calculations and have our FitScan scanner do it for you don't hesitate to schedule your appointment. If you are working on make changes to your physique through diet and lifestyle this is THE way to track your progress and know exactly how much you really should be eating to get the results you want!
You can schedule here at a discount just for being a listener of this podcast! Type the code "KETO LIFESTYLE" into the "notes" section when you book your scan: https://go.oncehub.com/Fit3DScan
To Manually Calculate BMR:
BMR/RMR – energy required to maintain body systems and control body temperature at rest (Harris-Benedict Equation)
Males: BMR = 66.5 + (13.75 x weight/kg) + (5.0 x height/cm) – (6.76 x age/years)
Females: BMR = 655.1 + (9.56 x weight/kg) + (1.85 x height/cm) – (4.68 x age/years)
Ex: 18 year old female weighs 55kg and is 175 cm tall
655.1+(525.8)+(323.75)-(84.24)=1420.41 (1420 calories)
But THEN you need to figure out your TER (total Energy requirement) based on PALs……….
Physical activity levels (PALs)
Little to no exercise: TER = BMR × 1.2
Light exercise (1–3 days per week): TER = BMR × 1.375
Moderate exercise (3–5 days per week): TER = BMR × 1.55
Heavy exercise (6–7 days per week): TER = BMR × 1.725
Very heavy exercise (twice per day, extra heavy workouts): TER = BMR × 1.9
Same 18 y/o female trains 6 days a week:
TER= 1420 x 1.725 = 2449.5 calories per day
Episode 114: Top 10 Weight Loss Tips that you may have never thought of before!
Episode 113: Answering Listener Questions: What to do when you have reached your goal and MORE!
Episode 112: Back to Basics - Finding YOUR keto plan and how to make this new lifestyle work for YOU!
Episode 111: Keto Snacking - Should you, Can you & What are Good Keto Snacks to Enjoy if You Decide to?
Episode 110: Best Ways to Boost Immunity and Naturally Fight Invaders like COVID-19 - Keep your Immune System Strong with Nutrition & Lifestyle!
Episode 109: 7 Keys to Optimizing Your Keto Lifestyle in the face of COVID 19 for Your Best Health Now!
Episode 108: How Low Carb and Keto Lifestyles can help Women Thrive and Balance Hormones with Dr. Anna Cabeca
Episode 107: Special Report on Coronavirus (COVID-19) w/ Immunity Tips & How to Deal with Fear & Anxiety with Neurosurgeon, Dr. Darlene Mayo
Episode 106: Keto bakery owner, Jessica Stern-Enzi of Beyond Grain Bakery, discusses her health journey, taking a diabetes diagnosis and turning it into a new start & a way to help others!
Episode 105: How Cholesterol, Hypothyroid, Digestive Health and Detoxification are linked & What Diet & Lifestyle Have To Do With It.
Episode 104: Interview w/ Dr. Stephen Hussey - What you NEED to know about Heart Health regarding your diet, lifestyle and genetics!
Episode 103: Interview with podcast listener, Melanie Fedo. She shares the real life struggles with changing diet & lifestyle. Don't miss this one!
Episode 102: Matt Gallant with BiOptimizers talks nutrient needs, cravings, optimizing nutrition and how to upgrade your keto for 2020!
Episode 101: Keto for the Holidays - Do you throw in the towel for Thanksgiving & Christmas or stick to your Keto Lifestyle?
Episode 100: Chasing Ketone Readings, Why Insulin is Key, What's with Willpower and MORE!
Episode 99: Why You Probably Should NOT be "Keto": defining ourselves, comparing ourselves and just eating real food!
Episode 98: Integrative Health Coach & Author of "No Fricken Weigh! 21 Days to Ditch the Diet & Shed the Weight the Keto Way" Tracee Gluhaich
Episode 97: Top 7 Keto Lifestyle Fat Loss hacks for the Busy Mom!
Episode 96: Interview with Catalina Crunch founder, Krishna Kaliannan on his health challenges that ultimately led to starting this LC/Keto Cereal Company!
Episode 95: Fat Fueled Author & Entrepreneur, Derek Tye, shares with us his insights into making the Keto Lifestyle work for YOU!
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