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 54: Epilepsy Advocate & Educator, Jade Nelson, uses the Ketogenic lifestyle therapeutically to thrive and teach others how to do the same!
Episode 53: The effects of the Keto Lifestyle on Rheumatoid Arthritis; how it has changed one woman's life forever!
Episode 52: Amy Flashenberg-Laskowski - we talk eating disorders, digestion, regaining your health by getting plenty of healthy fats back in your diet and nutritional therapy!
Episode 51: Interview with Icon Foods/Steviva Brands founder & "Guy Gone Keto" author, Thom King.
Episode 50: Vivica Menegaz - Endocrine and digestive health and how she healed with the Keto Paleo lifestyle!
Episode 49: Could Immune issues and/or Food Sensitivities be causing you issues keeping you from full Keto Lifestyle happiness?
Episode 48: Finding YOUR Keto: Getting Into Ketosis and Feeling Good while staying there!
Episode 47: Recap from the11th Annual Low Carb Cruise featuring talks from some of the top experts in the Keto/Low Carb community!
Episode 46: Interview with Keto coach, certified personal trainer, nutritionist, CrossFit and athletic trainer, holistic biohacker & fellow podcaster Trent Holbert - we talk all about
Episode 45: Interview with Evan DeMarco - We talk brain health and mental performance including how to supplement your Keto Lifestyle and how and when to use CBD.
Episode 44: Interview with Keto Health Coach Nissa Graun where she gives us the scoop on how she accomplished a 140lb weight loss AND keeps it off effortlessly!
Episode 43: Keto Listener Questions answered in Rapid Fire fashion!
Episode 42: Gaining weight on Keto, Taking at look Keto and non-Keto foods, Calories, Keto sweets and more!
Episode 41: Are you digesting your Keto foods and are you getting enough minerals? How to find out AND do you need a new bed? We have a suggestion for you!
Episode 40: Interview w/ author and podcaster T.C. Hale where we get into the keto diet, digestion and your "body's" pH balance.
Episode 39: Keto Lifestyle "confession" w/Jessica, listener questions and what a 2000 calorie Keto day looks like in food & macros.
Episode 38: Shawn Mynar on today with Jessica dishing on all things "Keto for Women" including counting macros, calories, working out, love for sweet potatoes and how to get to intuitive eating.
Episode 37: Keto vs the Carnivore Diet and feeding our kids what their bodies need AND a look at Lingual-Neuro Testing and what that is.
Episode 36: Keto for your family - meals, snacks & fast food! Plus we talk a little bit about detoxing and what are the right and wrong ways.
Episode 35: Using exogenous Ketones, dealing with the Keto Flu, Can you eat Peanut butter on Keto, donating blood when Keto and MORE!
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